Week #10 Training Review

Date Day Workout Type mode Planned Workout Actual
9/12/16 Mon Rest  Rest
0′ HIT
0′ LIT
5.5K hard
25′ HIT
40′ LIT
9/13/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
45′ HIT
30′ LIT
4×2900 / 1′ rest
r20
0′ HIT
75′ LIT
9/14/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
0′ HIT
75′ LIT
 15×3′ / 1′ rest
45′ HIT
30′ LIT
9/15/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest

36′ HIT
40′ LIT

 4 x 20′ @ 185
0′ HIT
80′ LIT
9/16/16 Fri warmup only erg warm up only
20′ LIT
 warmup + 2 500s plus cool down
5′ HIT
45′ LIT
9/17/16 Sat CRI Fall Classic race Race
40′ LIT
25′ HIT
Race
40′ LIT
25′ HIT
9/18/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
0′ HIT
120′ LIT
 4 x 20′ @ 185
0′ HIT
80′ LIT
Total 106′ HIT
325′ LIT
100′ HIT
390′ LIT

Well, this is something new!  I actually had higher LIT minutes than plan.

  • HIT / LIT split:
    • Planned: 25% HIT, 75% LIT
    • Actual: 20% HIT, 80% LIT
  • LIT: 325′ plan, 390′ Actual (120%)
  • HIT: 106′ plan, 100′ Actual (94%)

Other than the fact that the race could have gone better, a pretty good training week.

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