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The Pete Plan blog

Archive for July, 2009

Still training

Posted by thepeteplan on July 22, 2009

Tuesday 21st July:

2k warm up

250m = 44.6 / 1:29.2 / 39
1minR
500m = 1:31.1 / 38
1minR
750m = 2:18.3 / 1:32.2 / 35
1minR
500m = 1:32.4 / 35
1minR
250m = 44.5 / 1:29.0 / 38

6:51.0 = 2250m / 1:31.3 / 37

I was looking for the improvement on the middle 3 reps. Afterall, a 1sec improvement in pace on the 750 is worth 3 on one of the 250’s. Looking back at my first attempt on 4th July the first 250m was the same rate but 0.6 faster on the pace – all good. The first 500m is where I went wrong – it was 0.8 faster pace this time, but over rated at 3spm higher. The 750m was then solid, and where it mattered, 0.6 faster on the split for 1more spm. When the going got really tough on the second 500m I think I wimped out a bit though, this is where rate could have helped. 0.5 slower pace than last time, so losing a lot of the advantage gained in the over-rated first 500m. The final 250 was a second slower in pace, when it should have been sprinted at much higher rate. No excuse for that, I didn’t give it 100%. Final time a massive 0.8seconds faster!

Monday 20th July:

Rowpro 30mins:-

30mins = 8583m / 1:44.9 / 27
5min splits:
1:45.1 / 27
1:45.0 / 27
1:45.0 / 27
1:44.9 / 26
1:45.0 / 27
1:44.2 / 27

Sunday 19th July:

Rowpro 60mins:-

0-10mins = 1:51.8 / 24

I set off at 1:54’s, but the monitor was so dull I couldn’t see the average split, and Skene was pulling out to an 18m lead already, so what else can you do?

10-20mins = 1:50.0 / 24

I couldn’t help but want to reel that lead back in – what is it with rowpro and your plan going out the window?

20-30mins = 1:49.6 / 25

Into the lead now, and luckily Skenester is sticking to his planned splits and not chasing me along, otherwise I’d have had to keep speeding up.

30-40mins = 1:49.6 / 25

Almost looks like deliberate consistency now – all I can see if the actual split I’m pulling on the laptop though. Not starting to give myself targets of how far ahead of Nick and Pete I want to finish. Damn that competitiveness.

40-50mins = 1:49.1 / 25

Can’t see my average split, and 60min arithmetic isn’t easy. I know Nick is targetting 16k, so that gives me a good idea what sort of distance I’m on for. I wonder how fast I need to go for 16500m?

50-60mins = 1:46.2 / 27

Totals = 16459m / 1:49.4 / 25

Not fast enough for the 16.5k. I knew it wasn’t on as it was simple to work it out when it got to 2k to go (ie 14500m) as to what time was left. More than I was willing to give this morning just for an arbitrary distance.

Overall a good row, and further than I would have done without the rowpro company.

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Training update and Evesham race

Posted by thepeteplan on July 16, 2009

Tuesday 7th July – Race prep session:

7am pre-work:
10k = 37:02.2 / 1:51.1 / 24
First 9k neg split from 1:54.7 to 1:50.4
Last 1k = 1:39.0 / 30

6.30pm after work:
8 x 500m / 3min30 rest:
1:32.5 / 34
1:32.4 / 34
1:32.5 / 34
1:32.5 / 34
1:32.4 / 34
1:33.0 / 34
1:32.9 / 34
1:32.5 / 34

4000m = 12:20.7 / 1:32.5 / 34

Evesham mile race – Saturday 11th July:

http://www.indoorrowing.org.uk/Evesham2 … lay_28.htm

I did a 10min warm up finishing about 10mins before race time. I was pretty sure Jason Hewitt would be my main competition in the race, and so the race plan was to do the usual 5 hard strokes at the start then settle to 1:35’s and gently negative split the second half. The fast start got me 6m up on 2nd pretty much from the start, and the 1:35’s maintained the gap. By half way I was feeling good and was pretty sure the win was in the bag. I’m usually pretty confident that I can out sprint anyone of similar standard to me at the end of a race. Still feeling good coming up to the final 500m, but the average split was around 1:34.4 or so, and that was slower than I really wanted to be, so from there decided that the race was won, and I should push a bit harder for a good time. Gently neg split down to 1:34’s, then 1:33’s and so on down to 1:30’s. Then I wondered if I could do enough for sub 5 so properly sprinted from about 120m out hitting 1:24 / 1:25 for pretty much the whole last 100m, dragging the average right down to 1:33.3 and a final time of 5:00.4. Very close to breaking 5, but I didn’t think about the time until that final 100m – as it turned out starting the sprint just 1 stroke earlier would have done it – oh well.

Tuesday 14th July:

2 x 2k / 5min rest – was to be 4reps but slight mental weakness caused rep 2 to be too fast as an excuse not to do any more!

2k = 6:39.9 / 1:39.9 / 30

First rep was ok, tough as the first rep always is when you don’t warm up enough (I only did 500m), but as expected. I got half way through rep 2 though and just couldn’t face the thought of another 2 reps after this one in the hot and stuffy work gym, when I was also too lazy to put the c-breeze on, so decided to speed up a little to the end of rep 2.

Rep2:
2k = 6:29.9 / 1:37.4 / 31

Wednesday 15th July:

A rerun of yesterday’s 4 x 2k, this time being a little less ambitious to make sure I finished it:

4 x 2k / 5min rest:
6:50.0 / 1:42.5 / 29
6:45.9 / 1:41.4 / 29
6:42.3 / 1:40.5 / 30
6:38.0 / 1:39.5 / 30

8000m = 26:56.2 / 1:41.0 / 29

A much better baseline attempt to work down the pace from.

And finally today’s lack of direction training session:

I wasn’t sure what to do this lunchtime, so started off hitting just row and going nice and slow.

11:25.2 = 3005m / 1:54.0 / 22

Then I decided to have a first attempt at the final C2 challenge, the 800m.

800m = 2:22.4 / 1:29.0 / 36 (130drag)
200m splits:
1:26.7 / 40
1:30.2 / 35
1:30.7 / 35
1:28.5 / 37

That felt surprisingly comfortable! Next time I will shoot for getting it under my 1k pb pace (1:28.0), and depending how that feels might have to have a go at that pb!!

1k paddle, then thought I should put in a first 300m facebook challenge attempt:

300m = 50.4s / 1:24.0 / 41 (147drag)
100m splits:
1:25.5 / 42
1:25.0 / 39
1:21.5 / 44

Felt good even after the 800m. I definitely have some good speed in my legs and lungs just waiting to be unleashed on the right day I think.

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Saturday – CTC July attempt 1

Posted by thepeteplan on July 6, 2009

My body is feeling pretty tired from the gym challenge on Thursday surrounded by the visits to the thermal chambers on Wednesday and Friday, so I wanted something fairly short this morning (as I had to shower at the gym anyway). I decided to have a first go at the CTC. I don’t have my training log with me so will update with the exact times later, but the paces and rates were:

250m = 1:29.8 / 38
500m = 1:31.9 / 35
750m = 1:32.8 / 34
500m = 1:31.9 / 35
250m = 1:28.0 / 38

I was going to do it even pace through to the 750m, but decided that 250m is so short that I could afford just to spin it out at a higher rate and gain a little time there for no penalty.

Also heard on Friday that my team of 4 won the challenge we did in the gym last Thursday at work, which was good.

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Training update

Posted by thepeteplan on July 3, 2009

Yet again 2 weeks have passed without an update on training. I will get into the habit of posting my training daily here again, even if it means not putting a full commentary more than once a week.

In reverse order:

Training this past week has been hampered by a thermal trial at work on both Wednesday and Friday, and a charity gym challenge on Thursday. The result of this has been little erg training of note all week. The thermal trial consisted of 90mins treadmill exercise at +35 degrees C and high humidity immediately followed by 30mins treadmill exercise at -20C.

The gym challenge on Thursday went as follows:

What is it about competitive people? I made the sane decision on the cardio today for the challenge to pace myself nicely to be able to do ok on the later “superstars” style challenges. That went out of the window even before I started when I saw someone else sat on 1:48’s for the 3k row at the beginning, and I wasn’t going to be second fastest on the row with my planned 1:50’s. So it goes…

3k row = 10:28.5 / 1:44.7 / 27
3k bike = 3:56 (low level, very high rpm, flat out)
3k x-trainer = 8:11 (as above)
3k run = 11:56 (15kph most of the way then speed up to go under 12mins)

I was fastest (so far at least) on the first three, and second fastest on the run. Then the hard bit though:

2mins each of:
Press ups = 55
Full sit ups = 84
Squat thrusts = 81 (properly hurting by this stage)
Tricep dips (on the edge of a bench, feet out) = 110
Burpees = 35 (I could hardly hold a pen to write down the numbers by this stage)

I thought I’d sweated a lot yesterday!

My team of 4 won overall, which was a bonus! Individually I was fastest on the row, bike and cross training, and third on the run.

Then backwards with some erg sessions:

Tues 30th June:

10k = 36:41.4 / 1:50.0 / 25
2k splits:
7:39.6 / 1:54.9 / 24
7:31.5 / 1:52.8 / 24
7:27.4 / 1:51.8 / 24
7:18.0 / 1:49.5 / 25
6:44.9 / 1:41.2 / 29

Friday 26th June:

60mins = 16611m / 1:48.3 / 26
10min splits:
1:46.5 / 27
1:47.6 / 27
1:48.6 / 26
1:49.8 / 26
1:49.8 / 26
1:47.7 / 27

Thurs 25th June:

7 x 500m / 2:30 rest:
1:32.2 / 34
1:32.1 / 34
1:32.4 / 33
1:32.2 / 34
1:32.3 / 34
1:32.5 / 34
1:30.7 / 36

3500m = 10:44.4 / 1:32.0 / 34

Tues 23rd June:

Practice for the challenge, as you see I ended up going much faster with race day competitive sprit!

3k row = 10:59.6 / 1:49.9 / 25 (comfortable cruise pace)
3k bike = 5:20 (low gear just spinning out at 120rpm)
3k x-trainer = 12:40 (not really a tough exercise, but moving my legs any faster I’d get calf cramp)
3k run = 14:37 (nice easy running pace, but wouldn’t really want to go faster before the main bit)

Monday 22nd:

40:24.0 = 11137m / 1:48.8 / 27
10min splits:
1:48.7 / 27
1:48.8 / 27
1:48.8 / 27
1:48.7 / 27

Sunday 21st:

10k = 35:37.2 / 1:46.8 / 26
2k splits:
1:48.9 / 26
1:47.2 / 26
1:47.0 / 27
1:47.0 / 27
1:43.9 / 28

Decided to push the final 2k a bit, just because…

That’s probably enough of an update of what I’ve been up to training wise!

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