The training plan had rate ladders OTW, but I felt more like a recovery run, after yesterday’s hard 6km. Also, the weather was very nice. It has been dry and sunny for quite a while, so I fancied a trail run.
I really tried to ease off on the pace. Half way the long hill I took a break to drink clear water from a spring”
I even took time to read the info panel about the water quality. I just remember that the water temperature is +7C year round and that the water fulfills all norms for drinking water, and has some good minerals.
It’s a great pit stop.
On the top picture, I have put a green oval around a piece with suspicious pace. Looking carefully, I the average pace is correct. Apparently in that valley I had bad satellite coverage or something, because this is a flat part of the run and I really ran a constant pace.
Meant as a recovery run, SportTracks classifies it as a Black Hole because of more than 10 minutes spent in the AN HR region. The red parts in the following figure:
Yes, those are the parts where I have been climbing a bit. It’s also a great illustration of how real life workouts are never only endurance or only strength. The uphill running is part strength. And the narrow path between lap 13 and 15 is a downhill section on a narrow path with many tree branches: clearly proprioceptic training. 🙂
Good stretching after the run. In the afternoon I spent two hours at the wellness. Sauna’s, hot tubs, steam … and relaxing in the autumn sun.
Training Plan
I have been thinking about how to combine all the ideas about a training plan into an ideal training week. Here is my thought process:
I listed all different kinds of sessions I would like/need to do
Run or ski run (like today’s session)
Extensive Steady State rowing
Intensive Steady State rowing
Strength endurance rowing
Bicycle commute
Circuit training
Strength training (stations)
Then I rated each session in terms of estimated time in each category (compensation, extensive, intensive, strength)
Created a spreadsheet where I could divide the different sessions over the week. The spreadsheet automatically calculates the weekly percentages. For example, the following schedule:
Mon
Intensive SS
Tue
Fitness+Row 30 min
Wed
Cycle -> Work + Extensive SS
Thu
Circuit + Row 30 Min
Fri
Cycle -> Home/CVK + Extensive SS
Sat
Row
Sun
Run/Crosstraining/OTW
This schedule amounts to 25% compensation, 49% extensive endurance, 13% intensive endurance and 13% strength.
A nice task for tomorrow at the airport is to make the spreadsheet in such a way that I can select from a pulldown menu the session per weekday, then let the spreadsheet calculate the percentages automatically. I could then use the spreadsheet to plan my weeks flexibly. For example, coming week will look roughly as follows:
Monday: Alarm clock at 3:30 to catch the 7AM Vienna – Brussels flight. Meetings all day. Catch the 9PM Brussels – Toulouse flight. Arrive in Pullman hotel around midnight.
Tuesday morning: 4x2km on Pullman hotel Concept 2 erg. Meetings at big airplane OEM. Catch 6pm Toulouse – Munich, Munich – Vienna, taxi home arriving around 1AM
Wednesday morning: cycle to work. Afternoon: watch academic rowing race. Evening: Steady State with speed bursts OTE
Thursday afternoon: Cycle home and weights
Friday: Extensive rowing. Prepare boats for transport
Saturday: Drive trailer to Otrokovice. Sprint Races (2x450m). Drive home with trailer.
Sunday: Hard 6km OTW (single)
At least that’s the plan for now. Let’s see how it works out.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok
Sep 27 2015
Sunday: Black Hole (?) recovery run – and a training week proposal
Today’s session
The training plan had rate ladders OTW, but I felt more like a recovery run, after yesterday’s hard 6km. Also, the weather was very nice. It has been dry and sunny for quite a while, so I fancied a trail run.
I really tried to ease off on the pace. Half way the long hill I took a break to drink clear water from a spring”
I even took time to read the info panel about the water quality. I just remember that the water temperature is +7C year round and that the water fulfills all norms for drinking water, and has some good minerals.
It’s a great pit stop.
On the top picture, I have put a green oval around a piece with suspicious pace. Looking carefully, I the average pace is correct. Apparently in that valley I had bad satellite coverage or something, because this is a flat part of the run and I really ran a constant pace.
Meant as a recovery run, SportTracks classifies it as a Black Hole because of more than 10 minutes spent in the AN HR region. The red parts in the following figure:
Yes, those are the parts where I have been climbing a bit. It’s also a great illustration of how real life workouts are never only endurance or only strength. The uphill running is part strength. And the narrow path between lap 13 and 15 is a downhill section on a narrow path with many tree branches: clearly proprioceptic training. 🙂
Good stretching after the run. In the afternoon I spent two hours at the wellness. Sauna’s, hot tubs, steam … and relaxing in the autumn sun.
Training Plan
I have been thinking about how to combine all the ideas about a training plan into an ideal training week. Here is my thought process:
This schedule amounts to 25% compensation, 49% extensive endurance, 13% intensive endurance and 13% strength.
A nice task for tomorrow at the airport is to make the spreadsheet in such a way that I can select from a pulldown menu the session per weekday, then let the spreadsheet calculate the percentages automatically. I could then use the spreadsheet to plan my weeks flexibly. For example, coming week will look roughly as follows:
At least that’s the plan for now. Let’s see how it works out.
By sanderroosendaal • Uncategorized • 11 • Tags: cross-training, running, training, training plan