Jan 20 2016
Plan: Free form steady state
Execution: Did a 4x2000m “biathlon game” Concept2 with 250m penalty rounds each interval for
- Exceeding 190 strokes – penalty round 250m for every 10 strokes)
- A 250m round for each second above 2:00 average pace for the interval (2:00.9 – zero penalty; 2:01.0 – 2:01.9 – one penalty; and so on)
- A 250m round for each part of the interval where HR was 161 or higher.
I ended up doing a few penalty rounds as you can imagine. It made the time pass quick.
Plan: No training, rest day
- Alarm clock at 2:30 am to catch taxi to airport, then flight to Brussels
- 10 am to 5pm – meetings in Brussels
- 7pm to 11:30pm – travel home by flight to Vienna, then taxi home
What a rest day!
Plan: 3×20 minute steady state erg @ 200 W
Difficulty to wake up. Decided to work from home and do the workout before work. Would give me time in the evening to spend with my family.
- Wrote important email briefing on Tuesday’s meeting to my boss and other stakeholders. I bring home a few facts that may change a few important decisions. Then quickly sat down on erg. Between this and my first meeting of the day, there was only just enough time to do the workout and a quick shower
- A 1km warming up, followed by the 3x20min
- Power seemed to come easy. HR was high but the perceived rate of exertion (PRE) was OK and I didn’t have difficulty holding the 200W average.
- Started second interval. RPE was a bit higher now. Still holding 200W.
- A few minutes into the second interval, my audio stopped (I was playing some course material) and I noticed an incoming call from my boss. Stopped to answer the call and talked to him for the rest of the interval and the beginning of the third interval.
- Finished 3rd interval and measured lactate: 1.7 mmol/L
I am not sure about the significance of the Lactate reading as I had an interrupted row.
I had 10 minutes left between end of shower and first meeting. Made a coffee and went to work.
Did some of the urgent “emergency” tasks, multitasking during the meeting and am now caught up enough to take 10 minutes to write this blog.
I had to make a few concessions but this week there are a more than a few crucial work topics to finalize and decisions to make. Also, I preferred a compromised row in the morning over spending the evening in the erg room without seeing the kids.
It’s a low volume week anyway, and the recovery is the most important part of the training. So, in that light, the decision to sleep in that caused the compromised row was a great one.