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The Pete Plan blog

Archive for February 5th, 2010

45sec reps – building the intensity

Posted by thepeteplan on February 5, 2010

Response to previous replies: Jeff, make sure to read Tim’s response about your injury in a reply he made to my previous blog entry.

Today’s training:

The aim of today’s session was to deliver more force to the handle, and more power (ie a faster pace) than I want to use in a 2k. Keeping the reps pretty short, and the rest periods fairly long, the session is not overly taxing in terms of lactic acid production or aerobically. I kept the rate only just over my ideal 2k rate to make it a fairly muscularly taxing session though.

3k warm up = 11:20.2 / 1:53.3 / 23

12 x 45sec / 90sec rest:
251m / 1:29.6 / 35
251m / 1:29.6 / 35
251m / 1:29.6 / 35
251m / 1:29.6 / 35
252m / 1:29.2 / 36
251m / 1:29.6 / 35
251m / 1:29.6 / 35
251m / 1:29.6 / 35
251m / 1:29.6 / 36
252m / 1:29.2 / 36
252m / 1:29.2 / 36
260m / 1:26.5 / 39

Totals: 9:00.0 = 3025m / 1:29.2 / 35

A faster final rep as is my usual method in interval training, though just by virtue of doing an extra stroke or two in the time. The idea behind these type of workouts leading up to the race is that when I come to row 1:35 @ 31-32spm as my cruising pace in Boston it will feel light enough, and sustainable enough, to get through the majority of the 2000m, and then pick the pace up towards the end and see how far under 6:20 I can get.

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