Lunch hour

The Pete Plan blog

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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