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The Pete Plan blog

Archive for February 8th, 2009

Another day, another update

Posted by thepeteplan on February 8, 2009


37:12.5 = 10019m / 1:51.4 / 24


2k warm up = 7:19.4 / 1:49.8 / 25

8 x 500m / 3:10 rest:
1:32.5 / 34
1:32.5 / 34
1:32.5 / 34
1:32.3 / 34
1:32.4 / 34
1:32.4 / 34
1:32.4 / 35
1:28.5 / 40

4k = 12:15.4 / 1:31.9 / 35


AM: 30min turbo, ave = 250watts

PM: 10k = 1:49.9 / 25


2000m warm up = 1:53.6 / 24

2500m = 8:29.5 / 1:41.9 / 29
4min rest
2000m = 6:43.9 / 1:40.9 / 30
4min rest
1500m = 4:59.4 / 1:39.8 / 31
4min rest
1000m = 3:17.7 / 1:38.8 / 32
4min rest
500m = 1:33.0 / 35

Totals: 7500m = 25:03.5 / 1:40.2 / 31

The 8 x 500m on Friday I did with “Rocket” Roy Brook, the 50+ lwt world record holder. It always adds some motivation to a hard session when you’re training with someone else, but especially so when they are one of the best. The session was fairly controlled until the final rep when I decided to try to find out what I actually had left – the answer was a 1:16 split about 4 strokes into the final rep, and 1:22 down the finishing straight. This is a great sign, because it is this sprint finish killer instinct that I have been lacking in recent races, and I really believe it brings me a good 2seconds+ off my 2k time.

The interval session today was along the same theme as the 5 x 1500 session of the original Pete Plan, but varied with decreasing length reps, but increasing pace targets. A nice variation, but it really doesn’t get a lot easier through the session. Again I went for the fast finish to the session, doing the final rep at 2k pb pace.

There was a comment to the last blog entry about tapering, and whether I should do more, and perhaps suffered at BIRC from lack of taper. I don’t believe I was lacking physically because of it, but I do think that mentally I did leave some of my hard efforts in the training room, and so lacked the physical determination a little come race day. Boston is a little different. As I have to travel there it gives more of an enforced taper – flying on the Thursday effectively writes that off as a training day, Friday there will be time for a short session, but I will be too tired to do anything hard, then Saturday will be the pre race day rest. But yes, I will be more careful not to push any sessions too hard really from this point on to make sure I am mentally fresh on race day. I do find it a tough balance between being mentally atune with pushing myself, and not drained from pushing myself too much too often. I admit I do suffer in the run up to races where I know I’m in good shape as my motivation takes a sudden rise and I have to hold myself back from doing too much. Please feel free to comment if you feel I am doing too much, or too little, or you have any comment to make about any aspect of my training, or training in general.

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