Lunch hour

The Pete Plan blog

Training roundup

Posted by thepeteplan on April 20, 2009

A quick roundup of the training I’ve done since the last blog entry:

Friday 17th:

10 x 250m / 0:20 rest:
46.4 / 1:32.8 / 32
46.4 / 1:32.8 / 34
46.4 / 1:32.8 / 34
46.5 / 1:33.0 / 34
46.7 / 1:33.4 / 35 (missed the start)
46.4 / 1:32.8 / 35
46.3 / 1:32.6 / 35
46.4 / 1:32.8 / 35
46.3 / 1:32.6 / 35
45.9 / 1:31.8 / 35

Totals: 2500m = 7:43.5 / 1:32.7 / 34

A strange choice of session you might think. A couple of people on the concept2 (UK) training forums had tried this session, and there was a debate as to how the pace relates to 2k pace. The best way to get an objective answer was to try it myself, so I did. My estimate before trying it was that it would be around 2seconds faster than current 2k pace, and I guessed that my current 2k pace would be around 1:34.5.

Saturday 18th:

5k = 17:21.3 / 1:44.1 / 28
1k splits:
1:46.6 / 28
1:45.6 / 28
1:45.2 / 28
1:44.0 / 28
1:39.4 / 30

A short early morning session on rowpro on Saturday morning (in the garage) as I was going to be away for the weekend.

Sunday 19th:

1k splits from rowpro:
1:41.8 / 31
1:44.1 / 30
1:44.5 / 29
1:45.2 / 29
1:45.6 / 28
1:46.0 / 28
1:46.0 / 28
1:45.9 / 28
1:45.6 / 28
1:44.0 / 29

10k = 34:57.7 / 1:44.9 / 29

I hadn’t pushed hard on a 10k for quite some time, so I decided to go off agressively on this one. I went through 2500m on pb pace (1:43.1) and through half way on about 1:44.0. I decided then (as it was getting tough) to aim for 1:46’s for the second half to get a final time under 35mins, which is pretty much what I did.

Monday 20th:

w/u = 3012m / 11:18.9 / 1:52.5 / 25

1k = 3:03.3 / 1:31.6 / 35
200m splits:
1:29.0 / 39
1:32.7 / 34
1:33.0 / 34
1:32.7 / 34
1:30.7 / 36

1500m w/d

A short lunchtime session today with the next in the progression to 2k, aiming for 1:32.5 as the distance increases. I rowed the first and last 100m faster today in order to also use the time in a challenge, though didn’t want to do the 1k flat out to get the best score possible.

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