Week #11 and #12 Training Review

Week 11

Date Day Workout Type mode Planned Workout Actual
9/19/16 Mon Rest  rest  40′ steady state
40’LIT
9/20/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
40′ HIT
30′ LIT
 75′ OTW SS
75’LIT
9/21/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT
 4x2K hard OTW
40′ HIT
40′ LIT
9/22/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
40′ HIT
40′ LIT
 rest
9/23/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT
4x5x2′ hard OTW
40′ HIT
55′ LIT
9/24/16 Sat Hard Distance otw 5.5K r30
25′ HIT
45′ LIT
 40km bike
80′ LIT
9/25/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT
 rest
Total 105′ HIT
385′ LIT
80′ HIT
290′ LIT
  • 80′ vs 105′ of planned HIT (79%)
  • 290′ vs 385′ of planned LIT ( 75%)
  • Polarization:
    • Planned: 22% HIT
    • Actual: 22% HIT
  • So, two rest days versus one and 2 HIT sessions versus 3 and I undershot the plan by 20%.  The good news is that I shaved both end of the plan the proportional amounts.

Week 12

Date Day Workout Type mode Planned Workout Actual
 Week #12
9/26/16 Mon Rest rest  3 hard intervals OTW
30′ HIT
30′ LIT

40′ easy erg
40′ LIT

9/27/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
40′ HIT
40′ LIT
4×20′ L4
80′ LIT
9/28/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT
 4x5x2′ hard OTW
40′ HIT
50′ LIT
9/29/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
15′ HIT
40′ LIT
 OTW SS
71′ LIT
9/30/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT
6km OTW hard
27′ HIT
30′ LIT
10/1/16 Sat warmup only erg warm up only
20′ LIT
3×20′ L4 erg
60′ LIT
10/2/16 Sun Textile  race  25′ HIT
50′ LIT
 3×20′ L4 erg
60′ LIT
Total  80′ HIT
300′ LIT
97′ HIT
421′ LIT
  • 97′ HIT vs 80′ planned (121%)
  • 421′ LIT vs 300′ planned (140%)
  • Polarization:
    • Planned: 21%
    • Actual: 19%
  • So, this week is over plan because I changed  my plan to skip the Textile River Regatta this year.  I was flying out to Taiwan that day so it wouldn’t work from a schedule perspective.  Also, since I knew I would be traveling, I skipped rest days and did as many sessions as I could.  I’m happy with this week.
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One thought on “Week #11 and #12 Training Review

  1. sanderroosendaal says:

    I do compress weeks as well. From a recovery standpoint, it is not ideal. You may end up doing HIT workouts too close to each other (diminishing returns, or even risk of negative impact) but if done thoughtfully I think it is better than skipping sessions because of travel.

    Like

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