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The Pete Plan blog

Archive for August 14th, 2009

4 x 2k pb!!

Posted by thepeteplan on August 14, 2009

I have done other good training, but this entry is just about today’s session. The 4 x 2k with 5min rest is a session I have done many times over the years, but even in my best shape one target has eluded me though on this session, to do allĀ 4 reps under 1:40 pace, or more precisely to average under 1:40.0. That was today’s target.

4 x 2k / 5min rest:

6:40.0 / 1:40.0 / 30
6:39.7 / 1:39.9 / 29
6:39.8 / 1:39.9 / 30
6:39.4 / 1:39.8 / 30

8000m = 26:38.9 / 1:39.9 / 30

With the aim really of getting all 4 reps under 6:40 I’m sure many of you can imagine how annoyed I was on finishing the first rep for the time to come up as it did! I was trying to cut it as fine as possible to give the best chance of making this target that I’ve never made before! I took no chances on the final rep and negative split it to try to keep away any chance of slowing down, so started at 1:42’s and got gradually faster, going through half way on 1:41.0 and finishing strong. First time under 1:40 average for this set, so a good achievement.

Erg coaching:

I said in a recent entry that I was going to compile a directory of recommended erg instructors around the country so that if anyone want to do some technique work, or training in general, they can find someone close to them. The second entry is this is a very experienced and talented rower, and the man who taught the concept2 instructor course and crew class instructor course I took part in. Tim Male has rowed as a GB lightweight rower for a number of year, and holds the British lwt 2k record. If you’re a lwt erger or rower and want help with training or nutrition, Tim is your man. If you want to do an official concept2 instructor course, he is also the man to contact. Tim is based in west London like Alister Taylor. Again look under the “Pete Plan Coaching” tab for Tim’s contact details.

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