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The Pete Plan blog

Intervals and race taper

Posted by thepeteplan on April 1, 2008

Due to work commitments I was forced to do my second interval session of the week today. It’s never ideal doing two hard sessions on consequtive days, but it’s better than missing one of them completely.


Today was the longer of the distance interval sessions (in terms of rep length) – 3k, 2.5k, 2k with 5min rest between each.

Warm up = 1k @ 1:55 / 24 

3k = 10:17.9 / 1:42.9 / 29

2.5k = 8:34.0 / 1:42.8 / 29

2k = 6:46.6 / 1:41.6 / 30

Totals = 25:38.4 / 1:42.5 / 29

A good improvement on 3 weeks ago where the reps were 1:43.9, 1:43.8 and 1:43.1, with a 1:43.6 average.

Then a couple of weights exercises:

Bench press = 60kg, 3 sets of 8

Clean and press = 40kg, 3 sets of 8

I think that once I’m finished with the exercise in heat trial at the end of next week I need to start doing weights in a second session a couple of days a week to start making progress. Doing them straight after erg sessions, leaving time to do very little anyway, I don’t think is going to be best in the long term.

Race taper:

In short, I don’t taper for races. I’ve experimented with different levels of taper over my years of erg racing, and for me personally training normally right up to the race gets the best performance. Given the choice I’d not do the heat chamber session on Thursday, but that can’t be avoided.

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