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The Pete Plan blog

Archive for January 26th, 2009

Training update

Posted by thepeteplan on January 26, 2009


For some reason on Saturday, because I couldn’t decide quite what training to do, I went for a 30r20, as in 30minutes at 20spm. It didn’t go well from the start because I pushed the pace a little too hard which for some reason left me sitting constantly on 21spm rather than 20spm. I eased the pressure off over the first 15mins but still I kept in the 21spm rhythm. So I decided to hold onto the average pace in the second half and let the rate increase a little instead:

5min splits:
1:44.9 / 21
1:46.2 / 21
1:46.9 / 21
1:46.0 / 24
1:46.0 / 25
1:45.1 / 25

30mins = 8501m / 1:45.8 / 22

A solid pace at that stroke rate for me.


I am going to be away for the next 3 days in Cornwall working. This meant two things – I probably won’t get much, if any, training in over the next 3 days, but also that I had a fair amount of stuff to do today. So I opted for a fast piece, but not too taxing in terms of duration. Ok, so I did make that decision after beginning a steady distance piece…

3500m warm up = 1:50.0 / 25

1250m = 3:50.0 / 1:32.0 / 35
250m splits:
1:30.6 / 37
1:33.0 / 34
1:32.6 / 35
1:33.0 / 35
1:31.0 / 36

50 “Jamie’s”
Then 3 sets of “Waddell’s” with 1 set being 5 single legs each side then 7 both legs. The single leg ones are pretty tough.

The 6 x 500m session:

I had a reply on the 6 x 500m blog post, I think from Merv, saying that he has used a workout of 2 sets of 6 x 500m / 1min rest, with a 10min rest between the two sets, as a 2k pace prediction workout. I have been thinking this workout over in my head the past few days wondering how the pace on that session would relate to the one I did last week, and what that would mean to the 2k pace. On the 6 x 500m / 1min rest I average 1:33.0. Do I honestly think that I am in shape to row 1:33.0 pace for a 2k today? On the same effort level, I think so, yes. But how much slower would a second set be with a 10min break? I don’t think there would actually be as much in it as it might first seem. 10mins is a long rest, and I certainly think would be recovery enough to get through another 3 or maybe 4 at the same pace. If the first set was a little slower, just a few tenths (less than a second), I think I could get through both sets. Yes, perhaps I will have to try and see, but it just doesn’t sound that tempting, 2 x (6 x 500m / 1min rest) / 10min rest, does it?

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