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The Pete Plan blog

Archive for December, 2009

17:47 is too long, even on holiday…

Posted by thepeteplan on December 30, 2009

I think we were probably lucky to get to Seattle without incident after the BA strike, the snow, and just missing out by 2 days the extra security now in place after the failed Christmas day bombing. But we did make it without any delays a week ago.

I managed to get a 3 day guest pass for the local YMCA gym so am trying to make the best use of it to get some fitness back that I’ve lost with the various work trips, and the chest illness I had about 3 weeks ago. Evidently this combination took more out of me (and my fitness) than I thought. I made my first trip to the Y on the 28th and got bored after 20mins of a “just row” so did a few sprints, a few weights, then a little swimming. Today I went for the second time and decided I really couldn’t finish the month with a 17:58 for the challenge series (which was the fastest 5k I’d done in December).

After a 2k warm up I set 5000m and aimed to set off at 1:48 in the hope that this would feel so easy I’d speed up loads as I went through. It didn’t go that way, it just felt tough from about 1k in right through to the end. The final time was 17:47.9, a pace of 1:46.8 at 26spm. Very nearly a second slower pace than my half marathon pb…

So what am I going to do to get those 8seconds of pace back to by 5k pb? Well to begin with, it’s not as bad as it sounds. Sure my fitness is a little off, but much of the pace differential is a combination of mental strength and simple time on the saddle. I think I could get the first 30seconds off today’s time in 1 to 2 weeks of dedicated training, if I had the time or inclination while on holiday. I’ve also got a good few spm in hand to gain some of the pace back simply with conditioning to row the 5k at 29/30 again.

I think a couple of month’s of dedicated 5k training, pretty much following my 5k plan:
Will get me back under 17mins, so that will be what I’ll start with.

Of course a couple of days with no alcohol or huge portions of food might help too. ;-)

I’ll have a look into the Farnborough 5k competition once I’m back at home in 10days or so. Currently we have a provisional date of Saturday 22nd May, but I’ve not spoken to C2 at all about race machines, and that is the main hassle and expense of running a comp, so the one arrangement that needs finalising before confirming the comp is on. I will try to get a definite decision one way or the other by the end of January.


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40min endurance rows

Posted by thepeteplan on December 21, 2009

I was home from work early due to the snow and not wanting to get stuck there, and decided I didn’t really want to get stuck at the gym in the evening either. So I dragged the erg inside from the garage and thought I may as well see what was on rowpro.┬áThere was a 40min row set up which sounded like a perfect endurance piece (I did try to enter the race night series first, but it seems entries were closed).

I decided to row a fartlek style piece to get some pace work back in, so the base pace was around 1:53 / 22, with 10 strokes faster every 2.5mins from 5mins in. I did these between 1:45 and 1:39, generally alternating between the two.

40mins = 10835m / 1:50.8 / 24

10min splits:
1:52.4 / 23
1:50.9 / 24
1:50.4 / 24
1:49.4 / 25

Yesterday was a slower 40mins:

40:07.9 = 10512m / 1:54.5 / 22

10min splits:
1:56.1 / 21
1:54.1 / 22
1:53.7 / 22
1:53.9 / 22

A couple of days taking it easy and it’s amazing how quickly it starts to come back. Another day of training tomorrow then off to Seattle for Christmas and New Year on Wednesday.

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What not to do, and more travelling

Posted by thepeteplan on December 20, 2009

I someone forgot to post this entry on 6th December:

I couldn’t resist having a go at the CTC this morning, even though I should have rested as my chest feels bad. I’m going away tomorrow (not sure how long for, as the return plan seems to have fallen through, oh well worry about that when I get there tomorrow….) so had to put a score in really.

The plan as I said yesterday was somewhere between hard and easy, around 1:47-1:48. Of course I had DCs 1:46.4 in the back of my mind if I was close to it at the end. So why didn’t I stick to the plan?

5min splits:
1:44.7 / 25 – feels pretty easy
1:45.1 / 25 – legs feel good, but chest beginning to feel bad
1:47.0 / 25 – slow down, stop, or spend the next week in bed
1:47.8 / 25 – that’s better
1:46.2 / 25 – but I still can’t resist beating that 1:46.4

25mins = 7061m / 1:46.2 / 25

I think I can go sub 1:45 towards the end of the month once my chest is cleared up, but we’ll see what effect the next week off erg training has…

And here is where I am as of today, 2 weeks after this entry:

I commented in my last blog entry on 6th December, exactly two weeks ago, that it was a bad idea trying the CTC 25r25 with a bad chest. I was going away the following day on a work trip, so felt I should do a good session before some enforced rest.

That enforced rest was a good thing. I flew on the Monday to LA, then drove to San Diego. I looked in the gym in the San Diego hotel and there were no ergs so no temptation there – the outdoor pool was far too cold to contemplate! The Tuesday I drove to Yuma, Arizona. Again the Yuma hotel didn’t have any ergs in the gym, so again no temptation to train. The plan then was 3 days of work flying while out there in the desert then flying home on the military trial aircraft over the weekend. The aircraft broke the day we travelled there, so the return trip was cancelled. Luckily I located a different aircraft doing some different training in California so flew with them instead during the week. A last minute BA ticket got me home from Phoenix overnight on the Saturday night though (that was expensive!).

I actually can’t really remember why I didn’t sit on the erg again until Friday this week. I was pretty tired early in the week, and my chest wasn’t fully recovered, so it was still a good thing. I finally did get back on the erg Friday and am slowly getting back into it.

I have a whole 3 more days in the country now before flying to Seattle for Christmas and New Year on Wednesday, so I don’t think I will be posting any good scores for the challenges this month!

For completeness, on Friday I decided to put in a sub maximal effort for the 5k concept2 challenge series. 1:45 pace is normally pretty easy for a 5k. I made it through to 2500m and thought it was a bad idea to carry on with what would have probably ended up being a pretty much maximal effort!

Yesterday I did the 5k again but this time negative split from 1:50 pace instead to make sure of finishing it ok:

5k = 17:58.4 / 1:47.8 / 25
1k splits:
1:50.0 / 24
1:49.1 / 25
1:48.0 / 25
1:47.2 / 25
1:44.8 / 26

Patience will be required to get back to where I was just 3 weeks or so ago….

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60mins and underwater escape

Posted by thepeteplan on December 4, 2009

I spend the day yesterday training in how to escape from a submerged helicopter. Being strapped into a tin can that is then dropped underwater and rotated upside down in the dark is a strange experience.

Then to the gym when I got back. I was surprised to get through a 60min erg with none of the regular gym users queuing up for a machine (KevP, Big Trev, Carol, Henry, Caroline…).

60mins = 16401m / 1:49.7 / 24
6min splits:
1:49.9 / 24
1:49.8 / 24
1:49.8 / 24
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.7 / 25
1:49.8 / 25
1:48.5 / 26

Poor inconsistency in the first 54mins really, and missed the target by a metre at the end.

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Training and travel

Posted by thepeteplan on December 1, 2009

In reverse order:

Tues 1st Dec:
A nice neg split 30mins.

30mins = 8385m / 1:47.3 / 25
5min splits:
1:50.0 / 25
1:49.0 / 25
1:47.9 / 25
1:46.9 / 26
1:46.0 / 26
1:44.3 / 27

Mon 30th Nov:
A session with Tim Pike.

4 x 4mins / 4min rest:
1203m / 1:39.7 / 30
1205m / 1:39.5 / 30
1206m / 1:39.5 / 30
1226m / 1:37.8 / 31
Ave: 4840m / 1:39.1 / 30

Friday to Sunday:
Friday was a late night drive up to RAF Lyneham ready for an early morning flight on Saturday. Saturday flew from Lyneham to Akrotiri (Cyprus) via Marseilles. Out for a meal and a few (lots) of drinks Saturday night. Sunday morning 0620 transport back to the aircraft and flew home via Brindisi (Italy). Got home at about 9pm, knackered.

Thur 26th:
Final session with Shirley.

4 x 4mins / 4min rest:
1201m / 1:39.9 / 29
1202m / 1:39.8 / 29
1204m / 1:39.6 / 30
1208m / 1:39.3 / 30
Ave: 4814m / 1:39.7 / 29

Then thought it was a good idea to have another attempt at the 400m. Seemed like a good idea still for the first 100m or so….

400m = 1:07.7 / 1:24.6 / 41
1:21.0 / 45
1:23.0 / 43
1:23.0 / 43
1:31.5 / 36

Wed 25th:
5k with a work friend, just pace making him.

5k = 17:51.3 / 1:47.1 / 25
1k splits:
1:47.9 / 24
1:48.0 / 25
1:47.6 / 25
1:47.4 / 26
1:44.7 / 28

Tue 24th:
A half marathon – why not?

21097m = 78:49.8 / 1:52.0 / 24
2k splits:
1:53.9 / 24
1:53.6 / 24
1:53.3 / 24
1:53.0 / 25
1:52.8 / 24
1:52.4 / 25
1:52.2 / 25
1:52.0 / 25
1:51.5 / 25
1:50.0 / 26
1:44.9 / 27 (last 1097m)

And there concludes my post BIRC training. Hard training this week is the plan as I’m off back to the US next week, back to the desert hotel that has no ergs!

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