Head Racing Training review

 

Date Day Workout Type mode Planned Workout Actual Workout
10/10/16 Mon rest  rest  rest Treadmill
40′ LIT
Strength Training
10/11/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
48′ HIT
30′ LIT
 2 x 30′ treadmill/crosstrainer
60′ LIT
10/12/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
75′ LIT
4 x 10′ Threshold on treadmill
40′ HIT
40′ LIT
10/13/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
36′ HIT
30′ LIT
 Travel day back to US
“rest”
10/14/16 Fri Steady State otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
75′ LIT
Head Race Piece in 2x
30′ HIT
32′ LIT
10/15/16 Sat Hard Distance otw 5.5K r30
30′ HIT
30′ LIT
 16km Open Water
95′ LIT
10/16/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT
 3×20′ L4
60′ LIT
10/17/16 Mon Rest  rest  rest  4x(5×2’/30″)/5′
40′ HIT
50′ LIT
10/18/16 Tue taper otw 4 x 500
8′ HIT
40′ LIT
 4×500 in 1x
8′ HIT
40′ LIT
10/19/16 Wed taper otw 3 x 500
6′ HIT
40′ LIT
 3×500 in 2x
6′ HIT
62′ LIT
10/20/16 Thu taper otw 2 x 500
4′ HIT
40′ LIT
2×500 in 1x
4′ HIT
46′ LIT
10/21/16 Fri taper otw row the course
60′ LIT
 practice run
15′ HIT
60′ LIT
10/22/16 Sat HOCR otw race
25′ HIT
60′ LIT
 race
25′ HIT
80′ LIT
Pre Race Totals        157′ HIT
600′ LIT
 168′ HIT
665′ LIT
10/23/16 Sun HOCR otw rest  rest
10/24/16 Mon Rest  rest Rest  Rate Ladders in 1x
65′ LIT
10/25/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
35′ HIT
40′ LIT
 5 x 1500 in 1x
33′ HIT
47′ LIT
10/26/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT
 steady state 1x
90′ LIT
10/27/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
40′ HIT
35′ LIT
 4x(5×2’/30″)/5′
40′ HIT
36′ LIT
10/28/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)  rest
10/29/16 Sat Hard Distance otw 5.5K r30
30′ HIT
45′ LIT
75km bike ride
180′ LIT
10/30/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT
 rest
Total        105′ HIT
390′ LIT
73′ HIT
418′ LIT 

So this picks up at the very end of my trip to Asia.  I managed to keep my training minutes just about on track over the trip, and I picked up the schedule as soon as I got back.  I ended up with a bit more training load than planned.  The higher total of HIT minutes was caused by pushing too hard during the practice run.  (That was a bad idea!)  Otherwise, I can’t complain about the way it went.

Last week was another good training week.  I got in lots of LIT training time thanks to the mammoth bike ride, but I was under a bit on the HIT because I missed the head race piece.

As it turns out that is inconsequential.  I will not be able to do the Merrimack Chase this year due to work conflicts this week and next.  That leaves an unsatifying feel to the end of this season, which on the whole was an unsatisfying season.  Between having a big new job and a crushed boat, it was a lot less successful than last year’s OTW season.

But, frankly, that leaves me hungry to do better next year.  I’m cooking up a training plan for that soon!

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