Week 7 - Core session 1

A new year means new dedication to the training goals. My first goal this year is to get within 10 seconds of my race pb at the Crash B’s in 7 weeks time, which means 6:21.8 or better. With that in mind, I will be aiming to push the first core session each week harder than I have been doing recently, and so I will try to shift this core session 1 to the Sunday each week rather than Monday so I have more time and am a bit fresher to hit it hard.

Today’s session is a bit of a different one. Variable distance reps each with a 3min rest between. The core of the session is a 2k split into 1200 then 800m reps, but surrounded by 500m reps. Essentially there is a fixed target for the 500s slightly slower than current 2k pace, and the 1200 and 800 are rowed hard – there is a target band, but the instruction is to push the 800 as hard as you can while leaving just enough to get the final 500m on target.

3250m warm up, then:

500m = 1:37.9 / 31
3min rest
1200m = 3:50.2 / 1:35.9 / 33
3min rest
500m = 1:37.9 / 32
3min rest
800m = 2:33.5 / 1:35.9 / 34
3min rest
500m = 1:38.0 / 32

3500m = 11:17.5 / 1:36.7 / 32
[1200+800m reps = 6:23.7]

I am going to be deliberately keeping the stroke rate up on these 2k paced reps as it is the only way I will be able to row a reasonably fast 2k in a few weeks time. Happy enough with this to get the longer reps under 1:36 pace. The 500s at 1:38 pace don’t aid the rest as much as I thought they would.

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