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The Pete Plan blog

BIRC Progression – 2k @ 20spm

Posted by thepeteplan on September 6, 2009

With something like 11 weeks to go to BIRC I am going to do regular restricted rate 2k’s, slowly increasing the rate at which they are capped. Obviously as the rate goes up the pace will get faster. Today was round 1, 2k @ 20spm.

2k = 6:52.8 / 1:43.2 / 20
500m splits:
1:43.4 / 20
1:42.8 / 20
1:43.3 / 20
1:43.3 / 20

Pretty happy with that. You never know quite where you’ll be when you start a progression like this, and the initial aim was to just dip below 7mins, but 1:43’s felt good. The likely progression will be a 2spm increase in the rate cap each time, with a corresponding increase in pace.

2 Responses to “BIRC Progression – 2k @ 20spm”

  1. silvio said

    hi, Pete, I am an italian follower of your plan, since a couple of months. I am rowing indoor since 1,5 years (54 years old) and 2k=7.15, targeting a sub 7 for BIRC. how can I fit this progression into your plan? pls let me know (see you in Birmingham).
    silvio (nothing to do with berlusconi)

  2. thepeteplan said

    Silvio – if you are following the standard Pete Plan I think that this far out from BIRC you can stop doing the hard distance piece once a week (generally the friday session) to allow for greater quality on the two interval sessions, and recovery from them. On the standard PP I would probably do this session on that Friday slot perhaps every other week from here in, started at 20 or 22spm, then 24, 26, 28, and perhaps finally a 30spm before the free rate effort at BIRC.


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