Lunch hour

The Pete Plan blog

19min rate pyramids

Posted by thepeteplan on September 14, 2009

I was training all last week with two other rowers due to us all taking part in a physiology trial during the day at work, this week is the same. Today is was Al’s suggestion of session, and his choice was 2 x 19minute rate pyramids, split as 4,3,2,1,2,3,4 mins at 20,22,24,26,24,22,20 spm for each one. I learnt last week not to even attempt to keep up with someone 6inches taller than you, and 15seconds quicker over 2k – you don’t keep up for long when you do try.

Set 1:
4mins = 1:51.3 / 20
3mins = 1:48.9 / 22
2mins = 1:47.1 / 24
1mins = 1:45.6 / 25
2mins = 1:47.7 / 24
3mins = 1:48.9 / 22
4mins = 1:49.1 / 20

19mins = 5230m / 1:48.9 / 22

Set 2:
4mins = 1:50.9 / 20
3mins = 1:48.5 / 22
2mins = 1:46.9 / 24
1mins = 1:44.8 / 26
2mins = 1:47.3 / 25
3mins = 1:48.6 / 22
4mins = 1:49.1 / 20

19mins = 5244m / 1:48.6 / 22

I hit rerow for the second set and used the pace boat to try to beat each section on the way through the 19mins (they were set up as a variable interval session with no rest between in order to get the splits for each section).

Solid enough set. I’d have done a third, I think, but neither Al or Andy seemed up for it, or they thought I was joking. I probably would have regretted it after had I begun a third no doubt.

We have an “interesting” interval session on the cards for tomorrow.

Both sets felt pretty good. I don’t do much low rate training (as regular readers will know), so I perhaps don’t push as hard at these rates as people who regularly do it will do. I think the splits are good enough at the rates though, compared to the rate and pace I row at for 5k and 2k, for example.

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