Lunch hour

The Pete Plan blog

2k, 1k, 500m

Posted by thepeteplan on November 21, 2008

This session is a great mental build up session for 2k racing. By doing a near maximal 2k as just the first part of an interval session it takes away the pressure of a standalone piece, but also gets you used to rowing fast 2ks in the gym.

2k – 6minR – 1k – 4minR – 500m

W/U = 3k / 1:54 / 24

2k = 6:19.7 / 1:34.9 / 34
[1:34.4 / 35, 1:36.2 / 33, 1:35.8 / 33, 1:33.3 / 35]

1k = 3:10.0 / 1:35.0 / 35
[1:35.1 / 35, 1:34.9 / 34]

500m = 1:34.3 / 35

It really does take the pressure off the 2k, as it’s not the be all and end all of the session. It is just a tough 2k, with then the target of beating the pace of it on the subsequent 1k. This makes is doubly tough though, as the tougher you are at getting close to max on the 2k, the harder you also make the rest of the session. As you see, I didn’t quite manage to beat the pace on the 1k – this is the mentally toughest part of the session though, as 1k is still a long way at this pace. A good session overall though.

One Response to “2k, 1k, 500m”

  1. Jamie Pfeffer said

    The 1,000’s pace was within 1/10 of a second of your 2k’s pace. And that was within 2 seconds of your BIRC time. Amazing session, Pete. I’d say that you know how to pace your 2Ks — including the first 500m.

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