2k, 1k, 500m
Posted by thepeteplan on January 31, 2011
With a little under 3 weeks to go to Boston now the session for today was a 2k, 1k, 500m again, as 2 weeks ago. For the people who raced at Manchester yesterday that replaced this session.
I only did the last session a week ago as I’d had a few days off with a bad chest and missed the designated day, so had my target to beat the paces from then (1:37.4, 1:38.4, 1:33.8 respectively).
The aim for this one was to flat pace the 2k at 1:37 with a little push towards the end. 1k again trying to match the pace of the 1k, and 500m faster. It went better this time.
2k = 6:26.7 / 1:36.6 / 30
1:37.1 / 31
1:37.1 / 30
1:36.8 / 31
1:35.7 / 31
The 2k felt good. Quite why the first 3 splits came out like that I’m not sure, as I kept the average pace on 1:37.0 throughout. A little push then in the final 500m without increasing the rate. Again a fairly long rest then before the 1k, about 7mins.
1k = 3:13.4 / 1:36.7 / 31
1:37.1 / 31
1:36.4 / 31
The 1k felt comfortably tough. A little annoying that I didn’t push the last few strokes to beat the pace of the 2k though, but I just aimed to pace it the same way – flat at 1:37 with a little push at the end without increasing rate. A shorter rest before the 500m, about 4mins.
500m = 1:32.4 / 35
1:34.8 / 34
1:29.8 / 37
Why does 500m feel so short, even after a good paced 2k and 1k? Yet 500m left in a 2k feels like a long way still. I actually did a bit of a sprint for the last 200m here, the rest was flat paced at 1:35. Just a bit of extra rate in the 500m and this pace felt fine.
A 2k is so much more straight forward when you go into it with an exact plan and effectively treat it like an interval session with targets throughout. The 2k at the start of this is almost identical time to my 2k in Cardiff in December, which I went into with no real plan, started far too hard, went far too slow in the middle, and basically rowed really badly. It’s looking good for Boston as long as I decide on a realistic plan prior to the race, and go into it with the same intentions as this 2k to row the plan.