Distance vs time

Morning,

Following our discussion last week regarding time vs distance in training sessions and that we know the body works best off time. Coach decided to send the following week program.

Monday
1km 85% which is zone 2
1min
1km 105% which is zone 4
2min rest
6 times

Zone 2-615 p/km 37:30
Zone 4-520 p/km 32:00
Rest 12 mins
Split 39% above zone 3

Tuesday

Warm up

5min @ zone 2 | 2mR
2mins @ zone 3 | 1mR
2mins @ zone 4 | 1mR
2 x 20 double stroke max on 90 secs

8mins zone 2 into current
1min rest
6mons zone 4 with current
1min rest
Repeated 5 times

15-30mins zone 2

Zone 2 60mins
Zone 3+ 34mins 30secs
Rest 14min
Split 31% above zone 3

Wednesday
20km zone 2

2hours 10min zone 2

Thursday

Warm up
5min@ Zone 2 | 2mR
2mins @ zone 3 | 1mR
2mins @ zone 4 | 1mR
2 x 20 double stroke max on 90 secs

Set
6x 10mins 45sec zone2, 15sec max
2 min rest

Zone 2 45min
Above zone 3 24mins
Rest 16min
Split 28% above zone 3

Friday

15min zone 2

3 x 3km
1.5km off beach then return – zone 4
3mins rest

15-30mins zone 2

Zone 2 30mins
Above zone 3 33mins
Rest 9mins
Split 45% above zone 3

Saturday
20km zone 2
2hours 10min

Weekly
Zone 2
Zone 3 and above

Split for the week

Zone 2 432:30
Zone 3 or above 123.5
Rest 51min

Total split 123.5/607 = 20.3

So I have used the rough time it would take me to complete each distance and converted to time to try and ensure 8020. So with all of this it is evident that you must complete all sessions to ensure the correct 80/20 split. This is our hard week. Obviously the key is base all this on time not on distance.

Obviously when mixing in different disciplines you reduce the quantity of paddling. The trick is balancing the disciplines and the intensity.

Ben