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The Pete Plan blog

Training since 12th Oct….

Posted by thepeteplan on October 19, 2009

I seem to conveniently forget to blog my training when I don’t feel I’ve done training worthy of sharing with whoever reads this (if anyone). I’ve only had one day off since the last session I blogged on 12th October though, so what have I been up to? Well, in reverse order:

Monday 19th Oct:

As my legs felt so tired all day yesterday I decided the best idea was to rest from the erg today. I decided instead to hit the treadmill. I didn’t quite work out how long the session I decided to do would take, so ran a bit further than I intended!

Treadmill run:
5mins warm up @ 12km/h
Then a pyramid with slow and moderate paced alternate pieces, with slow at 12km/h and moderate at 14km/h for the following:
14km/h : 12km/h
1min : 1min
2min : 2min
3min : 3min
4min : 4min
5min : 5min
4min : 4min
3min : 3min
2min : 2min
1min : 1min
This hit 54mins total duration, and around 12.5km, and from there I gradually slowed the pace to cool down finishing with a few mins walking, and a total of 63mins! My legs may ache tomorrow!

Sunday 18th Oct:

I decided to do a better paced 10k than the fast, slow, fast effort I had done for the CTC back on 9th. The plan was 1:47 for the first 2k, 1:46 for the middle 6k, and 1:45 or under for the last 2k. Depending how much was left in my legs in the last 2k would depend if I went faster than the 35:15 I had previously logged.

10k = 35:19.5 / 1:45.9 / 27
2k splits:
1:46.9 / 27
1:46.0 / 27
1:45.9 / 27
1:45.9 / 27
1:45.0 / 28

As is evident, my legs felt heavy throughout, and it was only the exact pacing plan that I didn’t want to mess up that kept me going, otherwise I could have happily slowed down and paddled in from about 4k to go! I finished off after this with a few lengths of the swimming pool to ease my legs a little.

Saturday 17th Oct:

10min warm up = 2648m / 1:54.0 / 23

2k = 6:29.7 / 1:37.4 / 26
500m splits:
1:37.3 / 26
1:37.4 / 26
1:37.6 / 26
1:37.4 / 26

Not quite as fast as I’d hoped to be at 26spm, but a consistent and strong row all the same. So where does this adjust my targets to in terms of this progression? Last time was a 1:38.6 / 24spm, so only a 1.2 increase in pace this time. I didn’t feel quite into it today, so I don’t think this was quite maximal at 26spm, but I have to go with the numbers.

Next target therefore will be 1:36.0 to 1:36.5 at 28spm (6:24 to 6:26), then on to perhaps 1:35.5 (6:22) at 30spm, but I will see how the 28spm goes first.

Friday 16th Oct:  Rest day

Thursday 15th Oct:

A cross training day on Thursday consisting of treadmill, stepper and a few weights. Nothing of note, just a nice easy session.

Wednesday 14th Oct:

An after work training session today with MAD teamers Kev Peebles and John O’Grady. Kev’s coach (me) had put a 6 x 1k / 2:30 rest session on his programme for today with 2min30 rest, so we had to do his session. To make sure we kept in time we converted that to timed reps.

6 x 3min40 / 2min30 rest, restricted to 20spm:
1031 / 1:46.6 / 20
1049 / 1:44.8 / 20
1050 / 1:44.7 / 20
1052 / 1:44.5 / 20
1052 / 1:44.5 / 20
1063 / 1:43.4 / 20

22mins = 6296m / 1:44.8 / 20

Not bad for a little guy who doesn’t generally do any restricted rate rowing I don’t think. Didn’t do much in the way of warm up before the session hence the slower first rep.

Tuesday 13th Oct:

This was the wasted day of the week really. After the 6:23 for 2k on Monday I decided, despite my legs feeling very tired, that I wanted to go a bit faster today. I didn’t warm up enough, and planned on a flat paced 1:35 effort to just dip under 6:20. I got through a whole 500m before 1:36’s started appearing, and knew I hadn’t warmed up enough, so I slowed to a warm up pace and finished out the 2k. Then a re-set 2k and got through 750m the second time before giving up on the erg. The lesson here is that if you plan lots of other people’s training in good detail every week you really should do the same for your own training and not just do what you fancy on the day! You can see why I didn’t think this session worthy of blogging on the day.

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One Response to “Training since 12th Oct….”

  1. Greg Forbes said

    Yes, you have readers 🙂

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