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The Pete Plan blog

Archive for June 19th, 2008

The crest of the hill

Posted by thepeteplan on June 19, 2008


10k = 37:16.8 / 1:51.8 / 23

A busy day at work on Tuesday with only enough time to get to the gym for a short session at lunch, so a only a steady 10k.


The planned session for Wednesday was one I was really unsure about putting into the PP08 programme this week. It was one of those make or break sessions in terms of confidence with less than 3 weeks to our 10k test. With success at this session we reach the crest of the hill, and it’s all downhill to the 10k test on 5th July. It doesn’t get harder than this in our progression of intervals.

2 x 5k / 4min rest:

The target for the first 5k was to go just under my 10k pb split of 1:43.1.

5k = 17:09.7 / 1:43.0 / 29
1k splits:
1:43.0 / 30
1:43.0 / 29
1:43.0 / 29
1:43.0 / 29
1:42.9 / 29

Then the target for the second one was simply faster than the first. I wasn’t confident of going much fast (ok, any faster), so I decided to stick to the same pace until in sight of the end:

5k = 17:06.5 / 1:42.6 / 29
1k splits:
1:42.9 / 31
1:43.0 / 29
1:43.0 / 29
1:43.0 / 29
1:41.4 / 30

I’m happy (and relieved) to say that every member of the PP08 group who did this session this week was successful. Some went harder on the first 5k than target and subsequently found the second 5k very tough, but still came in under target for the pair.


Another busy day at work today, and the final day in the heat chamber on the treadmill tomorrow (which I also did yesterday prior to the 2 x 5k). Therefore tonight I elected just to do a 30min ride on the turbo trainer.

30mins = 250watts average

Tomorrow I may or may not get in the planned session, depending how tough the heat chamber is during the day.

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