need to find a goal for my training, been slacking as of late.
Xmas, food and booze taking over.
I decided to redo the marathon plan to try and get some basis for a faster, fitter me.
I really would like to go BRIC or even and the crash-b this/next year in celebration of the half a hundred candles going to burn on the next birthday cake.
Training today was adapted from the Eddie Fletcher Marathon Plan:
3 x 30 minutes with 3 minutes rest between intervals
Heartrate cap = 148 limit for UT1
Rate cap = 20
Idea is to power doing R20 until the cap is hit then lower the power to keep within a few beats of the target.
Eddie Fletcher Marathon Plan: Week A Day 3
3 x 20’ Rest 2’
i. 20’ MP R20-22
ii. 20’ 10KP R24-26
iii. 20’ HMP R22-25
HR cap 153 / AT
HRV: 55 HR 53
HRV: 61 HR 61
– going to try and collect this data (Heart Rate Variability) too – not sure how usefull it is atm…
No rest for the hungry, here. Trying to lose a few kilos for the upcoming season.
We aren’t a very rich boating club, but we do have a decent double racing shell that was bought for two very good ladies we had (sponsered, but they left a while back).
Now it sits empty, as with most clubs – there are not a great deal of youngsters active and the majority are 40-70 year old non-lightweights.
The boat is limited to about 180kg and we have 1 M49 YO LWT that wants to team up with me (i’m the lightest HW @ 95kg) and do some comps this year.
The more I lose, the more safety puffer we get and the less the boat rocks…. anyway…
Eddie Fletcher Marathon Plan
Week A Day2
4 x 15’ 4’ rest
i. 6’ @ 5KP
ii. 9’ @ MP
HR cap TR / 160 –
Target: stay as long in the zone as possible at different SPM
worked out at about 53 Mins in the zone with a little bouncing around the top end.