Lunch hour

The Pete Plan blog

Archive for September 5th, 2008

Where did I get to?

Posted by thepeteplan on September 5, 2008

So why haven’t I updated my blog in a couple of weeks? I guess you could say that I lost my erging mojo, but really that was a result of some sort of stomach bug that hit the training and recovery, and had a knock on effect on my motivation.

When I last posted the PP08 group were about a week away from the 5k test, so what happened in that final week of phase 3?

Monday 25th: This was to be the final properly hard interval session before the 5k test. I went for it hard, and the wheel started to fall off into the second half of the session so I called it quits at 5 reps rather than force the 6th:

5 x 1k / 1R:
3:17.4 / 1:38.7 / 31
3:17.3 / 1:38.6 / 30
3:17.2 / 1:38.6 / 31
3:18.7 / 1:39.3 / 30
3:17.8 / 1:38.9 / 31

Averages: 5k = 16:28.4 / 1:38.8 / 30

Wednesday 27th: Then on the Wednesday as other things forced a day off on the Tuesday I decided why not bring the 5k forward a couple of days. The plan was a few hard strokes, settle into 1:40’s, then wind it up in the final 2k.

1:38.7 / 32
1:39.8 / 31
1:39.9 / 30
1:40.0 / 29 [first 2k = 6:38.4]
1:39.8 / 30
1:40.0 / 29 – so all to plan for the first 3k [3k = 9:58.2, so need about 6:35 final 2k]
1:49.2 / 28 – and it just went mentally completely
1:44.4 / 28
1:44.0 / 28
1:39.9 / 28

5k = 16:55.6 / 1:41.5 / 29

The reality was that it all went wrong with 1800m to go. I thought it was completely mental at the time till I got to work on the Thursday morning and felt so bad that I went home and back to bed 90mins later. I very, very rarely get sick, so that was unusual for me. I had a bit of a dodgy belly for the week, but didn’t think much of it. I weighed myself that morning though and was 10lbs lighter than I’d been 2 weeks previously!

Friday 29th: Back to work the day after, and still not feeling right. I said at the start of PP08 that the tests at the end of each phase were not the be all and end all, and that I wouldn’t string them out doing test after test if I wasn’t successful. So the plan on the Friday was to simply put in a better 5k to end the phase, and then when fully recovered come back for the pb. Plan this time was to go off at 1:40’s again, but then drop to 1:42’s when it started to get tough.

500m splits:
1:38.8 / 32
1:40.0 / 31
1:39.8 / 31
1:40.1 / 31
1:40.7 / 30
1:41.1 / 30
1:41.7 / 30
1:42.4 / 29
1:42.4 / 29
1:39.8 / 31

5k = 16:46.8 / 1:40.6 / 30

Much better this time. Not the pb I wanted from this phase, but a solid time when still having a lingering illness.

In order to recover and not push myself too hard I took a break from the erg over the weekend last weekend. Then Monday to Wednesday this week I was away in Plymouth on a work trip, so no exercise during that time. Fully recovered from the stomach bug, but still feeling a little run down, the past few days have not been fully to plan for the beginning of this pre-BIRC training phase.

Wednesday 3rd: On arriving back from Plymouth I wanted a short session to get back into training, so thought I would have a first go at this month’s CTC which is a 2k restricted to 24spm:

2k = 6:35.9 / 1:39.0 / 24
500m splits:
1:38.8 / 24
1:38.8 / 24
1:39.1 / 24
1:39.0 / 24
A good first effort. I wanted to aim to break 6:30 for this challenge this month, but I’m not sure if that is realistic. I’m not really that good at restricted rate pieces, or at least not without specific training to improve at them. I will do it once or twice more this month though, and next time may go for 1:37.5’s and see how it goes.

Thursday 4th: A 4min piece was planned on rowpro in the evening for the new concept2 challenge series, so I decided to just to that yesterday. Due to rowpro problems I didn’t get going till 30mins late, wasting the warm up I’d done, and no longer feeling up for a very fast 4mins:

4mins = 1278m / 1:33.9

Friday 5th: Today at lunchtime I did my first 30min rate20 piece in some time. I quite enjoy this session, and think it can be a good component of a balanced training programme. I don’t think it’s a good session to try to fully optimise your score on though, as the technique alterations you can make to get a better pace don’t translate well to free rate erging. As long as you keep a standard stroke and a good technique it’s good training though:

30r20 = 8227m / 1:49.3 / 20
5min splits:
1:50.7 / 20
1:49.8 / 20
1:49.6 / 20
1:49.3 / 20
1:48.9 / 20
1:48.1 / 20
So that is me for the past 2 weeks. Hoping now to feel fully refreshed come the beginning of the next training week ready to move into week 2 of the ‘final’ pre birc training phase.


Posted in Uncategorized | 2 Comments »