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The Pete Plan blog

Archive for January, 2009

8 x 500m – how do you row yours?

Posted by thepeteplan on January 7, 2009

Today’s after work session:

10min warm up = 2688m / 1:52.0 / 24

8 x 500m / 3:30 rest:
1:32.3 / 35
1:32.3 / 34
1:32.4 / 35
1:32.4 / 36
1:32.3 / 36
1:32.4 / 36
1:32.4 / 36
1:30.0 / 39

Ave: 4k = 12:16.3 / 1:32.0 / 35

Total active rest = 3928m

My lack of speed work over the past few weeks (except for the single pieces at “race pace”) really showed today. I thought it felt hard early in the session hence not negative splitting. But then the odd rep felt pretty easy, so I thought I’d try pushing the final rep more. That rep didn’t feel any harder than the preceeding rep, and I finished feeling better than I did half way through the session, and like I could carry on with another rep or two. Unfortunately I didn’t go fast enough early enough to get the final rep under 1:30.

Rating is definitely going to be the key for me when it comes to my next 2k, as aerobically the reps at 35/36 felt fine, and even the final rep at 39spm didn’t push my breathing too much.

How does everyone else row these short rep sessions? I pretty much always row them the same – first 5 strokes hard, next 5 easing pressure off down to target pace, then counting 20 strokes twice. For these reps this would generally get to me 250m in each rep at 1:32.0 average, so I then pull around equal 1:32’s and 1:33’s for the remaining distance. I also always row the active recovery the same timing it to take a catch at 19, 16, 13, 10, 7 and 4 seconds to go all nice and light, then a full pressure catch on 1sec to go and into the rep.

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Steady rowing and calorie intake

Posted by thepeteplan on January 6, 2009

Today’s training:

46:10.6 = 12508m / 1:50.7 / 25

Splits:

10:00 = 1:52.0 / 25
20:00 = 1:51.3 / 25
30:00 = 1:51.0 / 25
40:00 = 1:51.1 / 25
46:10 = 1:47.1 / 25

I also did 50 “Jamie’s” and 3 x 10 “Waddell’s”. I’ve not blogged about doing these for a while, but I have been keeping up with them after probably about half my sessions.

Calorie intake:

There was a comment a couple of days ago from Paul about calorie intake, and whether rowers can eat as much as they want. I think this depends on two things – your genetics and your training volume. I have neither the genetics or the training volume to allow me to eat as much as I want – if I eat too much I get fat. Whether if I trained as much as some people I know (for example 2 to 3 hours of hard exercise per day) I could literally eat as much as I wanted I don’t know, but I also don’t have the time to try it to find out. I am sure that those athletes follow elite training schedules, and training multiple times a day buring thousands of calories through training can pretty much eat as much as they want though, as they must need as many calories as they can eat in a day. I do eat a lot of calories compared to non active people though, that’s for sure, many more than I actually burn directly from training.

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Progress to 2k

Posted by thepeteplan on January 5, 2009

After beginning the new year with two steady distance pieces over the weekend today was a choice between a ‘proper’ session, and the next in the 2k progression I was doing during December. 1400m at 1:32.5 pace sounded much more preferable than an 8 x 500m interval session, which of course means that I took the easy option.

13min warm up = 3500m / 1:51.2 / 25

1400m = 4:19.1 / 1:32.5 / 35
200m splits:
1:30.0 / 40
1:32.7 / 34
1:33.0 / 35
1:33.5 / 34
1:33.5 / 35
1:33.2 / 35
1:31.5 / 36

So there is now about 1min50 to go to get a sub 6:10 for 2k. It doesn’t sound a lot, and I’m┬ápast 2/3rds of the way there now, but in reality that is still a fair distance. Or at least it would be if these were flat out rows, not targetted rows. Luckily they are the later, and are a mental exercise to help me keep the pressure on for the duration of the row. As you’ll notice, when I started this progression I was trying to hold 38spm or so throughout, and thus going along at 1:31’s or so all the way. I’m now dropping to 35spm and pulling 1:33’s, so I have a decision to make when I next do this session – do I go back to trying to hold 37-38spm and pull 1:31’s, or do I keep to averaging 1:32.5 at 35spm? It is very easy on the erg, because the information is right there in front of you, to settle for doing just enough. This is especially true over distances around 2k. Over longer distances it’s easier to make a conscious choice that you know you can go faster than you need, and so maintain the pace. Over 2k it always feels hard, and if you need 1:32.9 for the pb it’s very easy to pace it to get to the end at 1:32.9 (ok, so it’s easier still to pace it to get to the end at 1:34.5….).

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Weekend training and food

Posted by thepeteplan on January 4, 2009

Saturday:
45mins = 12163m / 1:51.0 / 24

Sunday:
10k = 1:51.3 / 24

Food

Sainsburys have ben and jerry’s ice cream at half price at the moment. I am now addicted to it. Baked Alaska is a con, there aren’t enough white chocolate polar bears. Fish food is great, lots of chocolate in that. Fossil fuel was today’s choice which was also good, currently contemplating a second portion (no I don’t eat a tub at once).

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New year and 2009 training

Posted by thepeteplan on January 2, 2009

My first training session of the year I decided was to be a 10k as this is the concept2 challenge series distance for January. The plan was for steady 1:45’s, but this is how it went:

10k = 34:58.4 / 1:44.9 / 28

1k splits:
1:43.9 / 29
1:43.7 / 29
1:43.6 / 29
1:43.6 / 29
1:45.0 / 29
1:47.6 / 27
1:47.1 / 27
1:46.8 / 28
1:45.4 / 28
1:42.3 / 30

I have had 3 days rest from training, and 1:43’s / 1:44’s felt pretty easy at the beginning of the 10k. When you’re used to a certain level of fatigue in your legs each time you train after a few days rest it can feel very easy to begin with. Despite thinking for the first 3k or so that I could just gently negative split through the 10k for a new pb, I had to begin backing off the pace a little from 4k, and rather than risk wanting to stop completely I back off from half way and then negative split over the second half, aiming for the just sub 35min time that was my original plan for the session.

Why 3 days complete rest? My wife and I decided to go away for new year, and staying at a great b&b in south west Wales for 2 nights to bring in the new year in style. It was great. The b&b has only been open about 4 months, and the room we stayed in was perfect. We had lots of fancy food, some good wine, and even a walk along the beach on new year’s eve (it was cold, but still very good). All in all a great trip, and rather than write any more now I will post a few photos sometime in the next couple of days.

I have no big training or racing plans for 2009 currently, I’ll just keep going the way I am while I’m enjoying training. I have not decided either way yet whether I will go to Boston, but as it’s only about 7 weeks away now I guess I really do need to decide soon. Perhaps I will do the next in the race pace progressions in the next few days and see where things currently stand as to progress to a fast 2k.

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