This was not a good week for me to pick to start reporting since my plans needed to revolve around traveling for the Thanksgiving holiday. This meant driving to Virginia on Wednesday and spending time with family until it was time to travel home on Friday. But, nonetheless, it was better to spend the time with my family rather than worrying about missing workouts. There will be plenty of time to make up for the missed workouts, but, you can’t make up missed family time.
Even with two days out for the holiday, I was still able to get five workouts in for the week. This isn’t too hard when your long workout for the week is just over 1 hour. That makes it pretty easy to make time in the day for a workout.
What was good about the week was that I was able to stay fairly true to my goal of easy aerobic workouts. The big column in the chart below represents the time in Zone 2 – what I am defining as my easy, aerobic pace and was where I was 54% of my time. The next bar is slightly higher in intensity and encompassed about 18% of my time. And in reality most of the time in Zone 3 was probably close to the Zone 2/3 border.
So what did my training look like for the week?
On Sunday, I thought I would start off with a fitness test – 30 minutes on the Concept 2 erg, shooting for max distance. I ended up at 7338 meters. The workout also included about 10 minutes of warm up. Cool down consisted of lying on the ground, gasping for breath. This workout was what gave me time in the two highest intensity zones in the chart above. My average HR for the effort was 167 and my max HR was 178, not bad for someone who’s measured max HR is 187.
Monday was 50 minutes on the elliptical trainer. I did intervals of 1 minute above threshold and 7 easy minutes.
Tuesday was an easy run. I went for 3 miles which was above the 2 miles I had planned, but my foot felt good so I added in some extra distance. The run was slow 9:28 pace but my HR stayed in the desired zone. This was a big win.
Wednesday and Thursday were off days, which was a good thing. My foot was a bit achy from the run on Tuesday.
Friday was another easy paced run, 2.5 miles at a 9:33 pace and once again I kept my HR spot on in the aerobic zone.
Saturday was an indoor aerobic circuit day of the elliptical trainer, inclined treadmill and erg. I did 2 circuits through with 10/10/12 minutes on each. I kept my HR low until the final time on the erg and then I let in creep up into Zone 4. All in all it was a great workout.
So I had a successful week of training. During the upcoming week, I am going to add a little bit to the duration of my workouts while keeping the overall intensity low. For the week I had 210 minutes of training, including 5.5 miles of running, So for this week, I will bump this up to 230 minutes and about 6 or 6.5 miles of running. Slow and steady will win this race.