Račice day 3 -ANP training

Tuesday afternoon. A technique session. I did the whole variety of technique exercises.


Wednesday morning. I looked on the wrong data in my training plan, so instead of a planned steady state session, I did my first ever “ANP” (Anaerobic Power) session. This is one of the four training types from the Olbrecht book. It is supposed to be at >100% of race intensity, short bursts with short rest. The overall training volume is short and it is usually followed by a long, low intensity steady state. That looked quite close to what we rowers do quite frequently, namely “10 strokes on / 10 strokes off”. So I decided to do 4km of 10 strokes on/10 strokes off, followed by steady state. Here is the data:


After that a long teleconference with Brussels. My partners are just one subway stop from the Maelbeek station, so you can imagine the emotions. Everybody is OK, luckily.

I didn’t have to go to Brno, because our Brussels based customer canceled his business trip, for obvious reasons. Being really tired from the intense training, I decided to go and explore the region. Visited the old (12th century) Rotunda church on the legendary mountain Říp (the climb was a 30 minute brisk and steep climb, so I count it as a short recovery session) and visited the town of Mělník.

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12th century church
Melnik town, vineyards and castle at the confluence of Labe (Elbe) and Vltava (Moldau) rivers. Picture from Wikipedia By Ввласенко – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=44975786



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