Volume Day

This week’s plan is a bit of a puzzle, and I got it all wrong on Sunday afternoon, when I did the original plan of the week.

I overlooked that I planned to do a 30 minute full out attempt during this week.

Even without that constraint it’s a puzzle every week. I want to get in 9 hours of exercise, in the right balance of intensities. I get 90 minutes of recovery by cycling to work on one day and back home on another day, but I have to carefully consider the logistics of bicycles, train rides, work schedule, and other stuff.

Add to that that I want Friday, Saturday, and Sunday to be OTW rowing days. Then add the weather forecast.

Plus a business dinner on Wednesday evening.

Perhaps I am overcomplicating things.

On the other hand, if I don’t do the 30 minute event this week, I may not do it before the end of April.

Because next week I will do a 6k and a 1 minute. The week after that, a 2k and a 2 speed lactate test. Then a week of cross-country skiing in the mountains, and then a business trip to Spain.


During the bike ride to work this morning I took a mental note to check my Macro Cycle plan another time. Discovered the 30 minute event. Planned it into a “work from home” day on Wednesday, and changed today’s training from a “either 3x7min (CTC) or Pete Plan Waterfall” to “steady state”.

And signed up to a Half Marathon on RowPro to break the boredom of the steady state.

That turned out to be a lucky choice. The other guy on the row, a cyclist from The Netherlands, turned out to have about the same pacing plan as I. He rowed between 2:03 and 2:06 (which on RowPro one announces as “between 2:05 and 2:15”), and I rowed between 2:01 and 2:08. Averaged around 2:05. Had to open the door after 30 mins to let in fresh air, and had a few sips of water after 20, 40 and 60 minutes. Each time I lost 20-50 meters which I had to gradually take back. After 80 minutes I changed to cooling down pace.


Quite enjoyable, actually.

2 hours and 15 minutes of extensive work today. A good start of the week.