Thursday 1: Speed work in the single

I have a day off today, and I spent some time this morning working out my training plan for the coming few weeks. Here it is:

Week 26 – starting June 20

Thursday – morning – speed work (single)
Thursday – evening – steady state and a few race starts in the quad
Friday – morning – steady state and video in the single
Friday – afternoon – bike ride (relaxed cross-training)
Saturday – morning – Extensive steady state
Sunday – Bicycle ride (cross training or tour with the family)

Week 27 – starting June 27

Monday – rest day
Tuesday – morning – 4x2km
Tuesday – evening – recovery/technique row
Wednesday – morning –  Extensive Steady State (rate ladders)
Wednesday – evening – Technique/recovery row
Thursday – morning – “Lactate is the killer”
Friday – morning – 1km time trial in the single
Saturday – morning – in Racice, extensive steady state in the 2x
Sunday – morning – in Racice, speed work in the 2x

Week 28 – starting July 4th

Monday – rest day
Tuesday – 1km trial in the single
Wednesday – steady state & race starts
Thursday – rest day
Friday – Steady state & race starts
Saturday – Steady state & race starts
Sunday – Speed session in the 2x with Kazimir (in Hodonin)

Week 29 – starting July 11th

Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Recovery/Technique row and race starts
Thursday – Rest day – load trailer
Friday – 3x250m / 500m rest at race venue
Saturday – Masters Nationals (1x and 4x)
Sunday – Masters Nationals (2x, mix 2x and 8+)

Week 30 – starting July 18th

Monday – rest day
Tuesday – 30″ on / 30″ off or variant thereof. Speed work
Wednesday – Steady state and race starts
Thursday – 40″ on / 40″ off. Speed work
Friday – Steady state & race starts
Saturday – 1km trial
Sunday – rest day

Week 31 – starting July 25th

Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Technique and race starts
Thursday – 3x250m / 500m rest
Friday – Travel to Munich and races Euromasters Munich
Saturday – races Euromasters Munich
Sunday – races Euromasters Munich

As the weeks come, I will probably fine tune a bit more and may have to swap sessions within the week to make it compatible with my schedule.

Basically, what I did is a good review, and sprinkle in some of the sprint racing preparation sessions that I decribed earlier.

Today’s row

Today was speed work and I decided to do a row that I had preprogrammed in CrewNerd. It’s a session designed by our head coach and it is quite good:

Warming up
5×30″/30″ rest – at 32spm
8 minutes rest
5×30″/45″ rest – at 34 spm
8 minutes rest
5×30″/60″ rest – at 36 spm

The weather was hot. I didn’t manage to get to the lake early and launched around 11am. It was above 30 degrees, sunny. There was a light east wind, which changed direction:

I did the first interval (at 0:19 in the graph) with a race start. I splashed some water on the phone screen (inside a watertight holder), which caused CrewNerd to go to the Settings screen. I wasn’t sure if my workout was continuing or not, so I stopped, went back to workout screen, and continued. I should have just rowed.


Workout Summary - media/20160623-134913-2016-06-23-1041.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|06065|36:54.0|02:01.9|31.2|158.4|170.9|08.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02953| 16:29 |02:46.6|18.9|129.0|166.0|09.5
02|00107| 00:30 |02:19.5|32.0|120.0|144.0|06.7
03|00130| 00:30 |01:55.6|32.0|162.0|172.0|08.1
04|00126| 00:30 |01:58.9|32.1|167.0|175.0|07.9
05|00129| 00:30 |01:56.5|30.0|169.0|175.0|08.6
06|00134| 00:30 |01:51.8|32.1|169.0|176.0|08.4
07|00137| 00:30 |01:49.7|34.0|159.0|171.0|08.1
08|00138| 00:30 |01:48.7|34.0|168.0|177.0|08.1
09|00140| 00:30 |01:47.2|34.0|171.0|179.0|08.2
10|00139| 00:30 |01:47.7|34.0|172.0|178.0|08.2
11|00141| 00:30 |01:46.8|34.0|172.0|179.0|08.3
12|00141| 00:30 |01:46.4|36.0|161.0|173.0|07.8
13|00144| 00:30 |01:44.4|36.0|168.0|178.0|08.0
14|00143| 00:30 |01:44.6|36.1|169.0|178.0|07.9
15|00147| 00:30 |01:42.5|38.0|172.0|181.0|07.7
16|00140| 00:30 |01:46.9|38.0|172.0|181.0|07.4
17|01076| 06:17 |02:48.2|18.9|134.0|140.0|09.4
18|00000| 06:38 |0000:00|11.1|118.0|153.0|00.0


Including the rest, the entire session was 10.3km. During the intervals I tried to focus on reach at the catch and a strong finish. I think I managed to get it roughly right.

This evening: Steady state in the quad.