Week 13 Review

Date Day Workout Type mode Planned Workout Actual
10/3/16 Mon rest  rest  rest
10/4/16 Tue Long Intervals otw 5 x 2000 / 5′ rest r28

45′ HIT
45′ LIT

40′ treadmill

40′ LIT

10/5/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)

75′ LIT

 3 x 30′ cross train

90′ LIT

10/6/16 Thu Short Rest Intervals otw 12 x 500 / 1’30” rest (sr 22,24,26,28,30,32,32,30,28,26,24,22)

30′ HIT
50′ LIT

 30′ Threshold run

30′ HIT
20′ LIT

10/7/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half

75′ LIT

 3 x 30′ cross train

90′ LIT

10/8/16 Sat warmup only  erg warm up only

20′ LIT

 3 x 30′ cross train

90′ LIT

10/9/16 Sun Snake Race  race  25′ HIT
45′ LIT
 14 x 500m / 1′ rest
treadmill

38′ HIT
20′ LIT

Totals  100′ HIT
310′ LIT
68′ HIT
350′ LIT
  • HIT
    • Planned: 100′, Actual: 68′ (68%)
  • LIT
    • Planned: 310′, Actual 350′ (112%)
  • Polarization
    • Planned: 24%, Actual: 16%

So, good work on the endurance training.  I definitely fell a bit short on the HIT.  I do wonder how effective HIT cross training is, but I really should have tried to do one additional HIT session over the week.

Now I have 13 days to the HOCR.  Looking forward, here’s the plan…

Monday: 40′ LIT plus weights
Tuesday: 3 x 30′ LIT cross train
Wednesday: 30′ Threshold Run
Thursday: 4 x 20′ erg or 75′ OTW
Friday:  OTW interval session
Saturday: 90′ LIT (either bike or Open water row)
Sunday: 4 x 20′ erg
Monday: OTW Head race piece
Tuesday: 75′ OTW LIT
Wednesday: OTW 4 x 500m
Thursday: OTW 3 x 500m
Friday: Practice run on HOCR course
Saturday: Race Day!

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2 thoughts on “Week 13 Review

  1. stelph82 says:

    Do you have an idea when you will be down on the course on friday? Im flying over on thursday then meeting Fluid (and croker) friday to sort out the kit I have hired, might see you out there!

    Like

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