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The Pete Plan blog

Archive for April, 2009

One hundred push ups + 5k run

Posted by thepeteplan on April 8, 2009

I remembered to complete the first day of week 1 of the one hundred push ups challenge today, as found here:
Session 1 of week 1 called for 5 sets with 1min rest. Target and actual below:
Set 1: 10 reps (target 10)
Set 2: 12 reps (target 12)
Set 3: 7 reps (target 7)
Set 4: 7 reps (target 7)
Set 5: 12 reps (target 9+)

Total press ups = 48

Then on to the treadmill for a 5k run in 21:55 (previous two have been 22:48 then 22:20). Overall a nice short lunchtime gym session.

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Pete Plan 5k training

Posted by thepeteplan on April 7, 2009

As I’m organising a 5k indoor rowing race it is about time to begin training for the 5k. What better place to start than the 5k training programme on my own blog. I was feeling somewhat lethargic and lacking energy last, and actually tried to do the first session, 12 x 500m / 1min rest, then at 1:39.9 target pace and only managed 3 reps. So this week I decided to start of gradually warming up as I went.

12 x 500m / 1r:
1:45.9 / 26 – feels easy
1:43.1 / 28 – bit faster for a good warm up
1:39.2 / 30 – sub 1:40 is what I should be doing this session at now warmed up
1:38.7 / 30 – what sort of pace do I need to do to get the overall average under 1:40?
1:38.8 / 30
1:38.9 / 30
1:38.6 / 30
1:38.6 / 30
1:38.5 / 30
1:38.3 / 31 – still feeling good, considering whether to carry on to 14
1:38.2 / 31 – decided the average should be fast enough without the extra two
1:35.8 / 33 – bit more power for the final one

6k = 19:52.6 / 1:39.3 / 29

Right on 5k pb pace for the average despite using the first 2 reps as a warm up, so a good session overall.

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Posted by thepeteplan on April 6, 2009

5k = 17:43.3 / 1:46.3 / 28
5min rest
4k = 14:10.1 / 1:46.2 / 28
4min rest
3k = 10:37.0 / 1:46.1 / 28
3min rest
2k = 7:03.9 / 1:45.9 / 29
2min rest
1k = 3:27.3 / 1:43.6 / 29

Totals: 15k = 53:01.7 / 1:46.0 / 28

An enjoyable endurance session today, and the first real session I’ve done since the 1:46 paced hour a week ago.

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Running and press ups

Posted by thepeteplan on April 5, 2009

I don’t know whether it had any effect, but since the fast 60min row last weekend I’ve been feeling a bit lacking in energy this week.

I did a first attempt at this month’s CTC challenge on Wednesday:

6k = 20:44.9 / 1:43.7 / 29

I didn’t aim to go very fast on this first attempt, but it felt a lot harder than it should have done. So I decided to take a break from the erg for a few days, and have just done a couple of 5k treadmill runs instread:

Friday – 5k treadmill = 22:48

Sunday – 5k treadmill = 22:20

Because I don’t run normally in my training I’m trying to ease gradually into some running by making myself only do these fairly short runs initially, and hopefully by breaking into it that way I will be able to integrate a bit of running regularly into my training. I’ll do a few more 5k’s before increasing the distance and doing a bit of outside running. As I have very good CV fitness I can run reasonably fast for a fair distance if I want to, but it then can leave my legs aching for a few days after as the muscles just aren’t used to it. So slow and steady is the way to begin.

Press ups:

I read in a magazine about a programme that can enable you to do 100 press ups straight off after 6 weeks of specific training. I read about this while doing one of the exercise in heat trials at work, and remembered this weekend to look up the website.

I am going to have a go at the training programme. I did the initial test to set the starting point for the programme today and did 20 good form press ups. I could have carried on further but I think my form would have either started to go, or I wouldn’t have gone low enough, so I will take this as my starting point. From the link about this gives me a rank 3 starting point. I had read the programme before and knew that over 20 would mean following the recommendation to begin at week 3, but I still feel I wouldn’t have been using good form any more.

Therefore my three press up sessions for week 1 are:

Session 1: 5 sets / 60sec rest of 10, 12, 7, 7, 9+

Session 2: 5 sets / 90sec rest of 10,12,8,8,12+

Session 3: 5 sets / 120sec rest of 11,15,9,9,12

It looks like a good training method to me, as someone who is a strong advocate of interval training in CV exercise. If I don’t blog about my progress on the “onehundredpushups” plan ask me how I’m going to make sure I complete the full 6 weeks!

Shirley – yes I have considered allowing rowpro entries for the Farnborough 5k comp. The thing that puts me off is that it might stop some people attending the days racing when they can stay at home and row via rowpro instead. I might still consider it though.

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The race is on

Posted by thepeteplan on April 2, 2009

The Farnborough 5k is on for Saturday 30th May 2009, and the entry form is now available here:

The racing is taking place in the Velocity gym within the Village hotel in Farnborough:

Entries cost £10 for the 5000m races, and £1 per attempt in the 1min sprint. Entries must be in advance for the 5k, but 1min entries can be made on the day, and you can race it as many times as you like. As a competitor in the 5k races you will get free use of all the leisure facilities for the day (gym, pool, spa) for you and your cox (supporter, friend, whatever). For £10 that is great value when I guest pass to the gym will cost you £15 each!

Also there will be a special rate arranged for anyone wanting to stay in the hotel for the Friday and / or Saturday nights – just send me an email if you want to do that and I’ll let you know when the final negotiations are complete. Race categories for the 5k will go from J18, then in 10 year age groups from 19-29, 30-39 up to 70+, in both male and female, heavyweight and lightweight (lightweight being 75kg / 11stone11 and under for men, 65kg / 9stone9 and under for women). Prizes will be given to the top 3 in each category.

Any questions or comments on the racing, please just reply to this message.


I didn’t think the 60mins on Sunday was overly hard, but it seems it might have been. I didn’t train on Monday due to taking my brother in law to the airport to fly home. Tuesday the planned session was 3 x 20mins and I only got through one. Wednesday I had a first attempt at the new CTC challenge of 6k and managed a 1:43.7 pace – about what I was aiming for as an initial attempt, but it felt a lot harder than it should have. Then last night I felt very ill, and was in bed by 8pm with no dinner, sleeping through to 7am this morning. As a precaution I didn’t train today.

I also have another issue – weight. I race best at around 190-195lbs. When I got back from Boston I tipped the scales at 205lbs and decided that I needed to up my training volume a little to get back to where I like to be. Well with 2 weeks of sporadic training and a bit too much eating and drinking I stood on the scales a couple of days ago and saw 207lbs! Intial aim is to see 199lbs again, then I’ll see where I need to go from there. To think that a couple of months ago I hinted at considering a move towards lightweight!

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