The third week of the Pete Plan begins with my least favorite session, the 4 x 1k. For most people this session is the best prediction of current 2k form. The extended time spent at pace really means there is no hiding, you either have it or you don’t. When I’m not strictly on the plan I tend to conveniently skip this session, I think to my detriment. This session generally comes out to 1 second slower in pace than my 2k.
2k warm up = 1:54 / 24
4 x 1k / 5min rest:
3:11.9 / 1:35.9 / 33
3:11.8 / 1:35.9 / 33
3:12.5 / 1:36.2 / 32
3:14.0 / 1:37.0 / 32
Averages = 12:50.2 / 1:36.2 / 32
Rest interval metres = 1621m, cool down = 500m
The target was just slightly too fast today. I think physically it was there, but the longer reps at close to 2k pace really test you mentally to the limit too.
On Saturday I did 30mins on the turbo trainer and pushed the pace a little more to average 25.0mph / 265watts, including a slower first 10mins to warm up into it. Sunday was my usual rest day.
I have updated the “5k Training” page of the blog to include the “lite” version of the PP07 5k training plan. This version is only 3 sessions per week with less duration per session. Suitable for people new to the erg, or people with a lot of other sporting commitments just wanting a little specific erg work each week.
If you have any suggestions of other content you would like to see on the Pete Plan Blog, please just reply to the latest blog entry with your comments.