My training today consisted of the middle distance intervals of week 2 of the Pete Plan (4 x 2k with 5min rest), incorporating this month’s CTC into the final rep (more on the CTC later).
1k warm up = 1:55 / 24spm
4 x 2k with 5min rest between reps:
6:49.1 / 1:42.2 / 30
6:47.7 / 1:41.9 / 30
6:46.2 / 1:41.5 / 30
6:35.0 / 1:38.7 / 31
Ave = 26:51.9 / 1:41.1 / 30
For the final rep I stopped the clock with 30seconds to go and set a single 2k, with a 1609m split to get a mile time for the CTC. I then rowed the first mile faster, and cruised in the final 400m. This gave me a first CTC entry of:
1609m = 5:12.6 / 1:37.1 / 33 (with the final 391m being 1:45.3 / 30 to make up the final 2k)
A good session overall I think. The pace was obviously a little conservative on the first 3 reps to be able to go that much faster on the final 2k, but as I’m in the first cycle back on the plan this is the best way.
Cross Team Challenge (CTC):
The CTC is an inter-team challenge that has been running since December 2005. Times are entered by the individual on the CTC website:
If you are not in a team you can enter under the club “Independent” to make complete boats with those other people unaffiliated to indoor rowing teams. A great monthly challenge to get involved with and add a different test piece into your monthly training.