Neg split 60
Posted by thepeteplan on May 17, 2008
I often forget that I’m following a set training plan with a group of athletes when it comes to the day’s training. I set targets for all the people I coach over the weekend for the following week but, perhaps mistakenly, I never commit my own targets for the week to paper. I should start doing that. Luckily I remembered this morning to check my spreadsheet for what session I’d set other people, and that session was a negative splitted 60mins. The targets I’d given the others was split into 20min segments at half marathon +3 pace, half marathon +1 pace, and half marathon -1 pace. That makes it a tough hour physically, and a seriously tough hour mentally having to increase pace in steps like that.
With the 5k and 10k session yesterday I wasn’t fully recovered for today, so I just went into the session aiming to get as close to the targets as possible. I set it up on rowpro so that with other people rowing too I wouldn’t be tempted to stop.
60mins = 16573m / 1:48.6 / 27
1:50.1 / 27
1:49.8 / 26
1:48.8 / 26
1:47.9 / 27
1:47.8 / 27
1:47.3 / 27
As I said, I wasn’t feeling fully recovered for today’s session. That’s part of the reason for putting a hard distance session on a Saturday though – if you can do it after a hard week of training that fresh and rested you can do better when it comes to a test. Also doing it negative splitted you can go faster by sitting at the same average pace from the start. These are 2 vital factors because I’ll need to be averaging 2sec faster pace than this in 2 weeks time to pb the half marathon, and that will be 15mins longer on the erg.
After the first 20mins at 1:50 I decided to step down in pace 1sec / 10min rather than 2sec per 20min. Then into the second half I revised this simply to beating the last 10min split for the last 20min. It was pretty tough, but an enjoyable row, or at least it felt like a solid accomplishment when I finished.
Tomorrow is a day off, and a planned long cycle ride down to the south coast. Unfortunately I can’t get the wireless bike computer to work on my new bike – I think the battery in the transmitter is dead, so I’ll need to get a new one to try before taking it back to the shop. Fingers crossed that’s all it is. Also fingers crossed it isn’t raining tomorrow.