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The Pete Plan blog

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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