Lunch hour

The Pete Plan blog

Two solid interval sessions

Posted by thepeteplan on October 9, 2008


8 x 500m / 3:30 rest:

1:31.7 / 37
1:31.6 / 37
1:31.5 / 37
1:31.5 / 37
1:31.6 / 37
1:32.1 / 37
1:32.3 / 37
1:33.3 / 37

12:15.5 / 1:31.9 / 37

Overall this wasn’t a great session. I only did a 500m warm up, and the rate was too high from the start. It was a big struggle from half way and it would have been easy to quit before the end.


By contrast today’s interval session went very differently.

1000m, 1500m, 1000m, 1500m, 1000m / 4min rest, targets 1:39 for the 1k’s, 1:40’s for the 1500’s.

1000m = 3:17.8 / 1:38.9 / 31
1500m = 4:59.6 / 1:39.8 / 30
1000m = 3:17.7 / 1:38.8 / 31
1500m = 4:59.1 / 1:39.7 / 31
1000m = 3:05.2 / 1:32.6 / 36

Totals = 19:39.4 / 1:38.2 / 31 / 6000m

Where did the final 1000m come from? I felt good through the session and decided I wanted to nail the final rep, but never expected it to be that fast. When I’m going well on these type of interval sessions I can usually do the final rep at about 1:37.5, today I felt good enough that I thought closer to 1:36 might be possible. I went out hard, and just kept pulling and feeling strong, taking the row 20 strokes at a time. I need to thank Jamie P for something he said to me a couple of weeks ago that has had a big impact in these sessions. Jamie told me that on the long rows he thinks of nothing but the session he’s doing, and the next stroke he is taking. I have taken that philosophy into some of the recent sessions and just concentrate on each rep as 20strokes at a time, and all I care about is getting the 20stroke segment I’m on done on target. Generally I always get to the end of a 20stroke segment knowing that I can do another 20strokes on target, it is only 20 strokes after all.

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