Lunch hour

The Pete Plan blog

A new AT interval session

Posted by thepeteplan on August 1, 2009

A new session on Friday evening that I made up while sitting on the erg deciding what to do:

1min = 302m / 1:39.3 / 31
1minR
2mins = 601m / 1:39.8 / 31
2minR
3mins = 904m / 1:39.5 / 31
3minR
4mins = 1201m / 1:39.9 / 30
4minR
5mins = 1502m / 1:39.8 / 31
5minR
6mins = 1800m / 1:40.0 / 30
6minR
5mins = 1502m / 1:39.8 / 31
5minR
4mins = 1204m / 1:39.6 / 31
4minR
3mins = 906m / 1:39.3 / 31
3minR
2mins = 623m / 1:36.3 / 33
2minR
1min = 330m / 1:30.9 / 35

36mins = 10876m / 1:39.3 / 31

A long session in total duration with the rest periods, but with the sustained time at pace through the middle a very effective “5k paced” session I feel. The variation in rep lengths makes it easier carrying on, even when the length is getting more in the first half! The rest periods do feel too long through the middle, but I feel they are essential to maintain the quality of the session.

A few other sessions since last blogging:

This morning = 30mins = 8418m / 1:46.9 / 26 (on rowpro)

Sunday 26th July:

30mins = 8614m / 1:44.5 / 28 (rowpro)
5min splits:
1:44.2 / 28
1:44.9 / 28
1:44.9 / 27
1:45.0 / 27
1:44.8 / 27
1:43.2 / 29

Saturday 25th July:

20mins = 5501m / 1:49.0 / 25
5min rest
20mins = 5623m / 1:46.7 / 27

Total = 11124m / 1:47.8 / 26

Friday 24th July:

36:55.7 = 10013m / 1:50.6 / 25
5k treadmill run = 23:30

 

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