Lunch hour

The Pete Plan blog

Archive for March, 2010

Basingstoke IRC

Posted by thepeteplan on March 28, 2010

Yesterday was the Basingstoke 2.5k indoor rowing championships. Looking at the competition in the 30+ last week I knew that Simon Gough was the form man currently and would be too good for me, but that David Blanksby had been pretty close to me across all distances in the Concept2 challenge series for the past two seasons. So I set a plan of 1:38 pace for the first 1500m, then negative split over the final 1000m as much as needed to beat David. Unfortunately David’s erg was empty come race time, and the rest of the field rowed to form, so rowing to plan I found myself comfortable in second position.

2500m = 8:09.2, 2nd place men’s 30+ heavyweight (and second fastest overall on the day)

500m splits = 1:37.7, 1:38.2, 1:38.2, 1:38.4, 1:36.8

In the context of my current focus on 5k / 6k training I’m happy with this performance and how it felt. With no specific prep, no taper, and no pre-race rest day it’s pretty good.

The rest of the week in summary:

Sunday (today): 60mins = 16241m / 1:50.8 / 25

Friday: 10k = 37:56.5 / 1:53.8 / 23

Thursday: The one pacing prep session I did for the Basingstoke race:

1500m = 4:53.8 / 1:37.9 / 31
5min rest
6 x 250m / 2min rest:
1:34.2 / 32
1:33.8 / 33
1:33.6 / 32
1:33.0 / 32
1:32.8 / 34
1:29.6 / 35

3000m = 9:32.2 / 1:35.3 / 32

Wednesday: Weight – Cleans, barbell rows, squats and bench press

Advertisements

Posted in Uncategorized | Leave a Comment »

Sport relief challenge

Posted by thepeteplan on March 23, 2010

Today was a sport relief challenge day in my work gym which meant doing a 20min row, run or bike. To make it into a full training session I decided to do 2 x 20mins with the first aiming for 90-95% effort, and the second just for a solid distance.

2 x 20mins / 5min rest:
1st:                                                2nd:
1:41.0 / 29                                 1:48.6 / 25
1:42.7 / 29                                1:47.7 / 26
1:42.9 / 28                                1:48.1 / 26
1:43.0 / 28                                1:48.1 / 26
1:43.2 / 28                                1:47.7 / 26
1:43.2 / 28                                1:47.7 / 26
1:43.4 / 28                                1:48.1 / 26
1:43.8 / 27                                1:47.7 / 26
1:43.2 / 28                                1:45.6 / 27
1:41.1 / 29                                 1:39.5 / 30
5841m / 1:42.7 / 28           5622m / 1:46.7 / 26

A good 20mins on the first rep feeling pretty good all the way through. I deliberately didn’t increase pace much towards the end to ensure I could still do a reasonable second rep. The first 20mins is pretty much right on my 30min pb pace, which is a good sign as it’s one of my stronger distance pbs, and I could have got pretty close to it today. The second rep also felt solid with a good bit left at the end.

Posted in Uncategorized | Leave a Comment »

Danish 750m reps

Posted by thepeteplan on March 21, 2010

Back down the Danish ladder to 750m reps today.

12 x 750m / 2:30 rest:

2:29.3 / 1:39.5 / 31
2:29.1 / 1:39.4 / 30
2:28.5 / 1:39.0 / 30
2:28.2 / 1:38.8 / 31
2:28.0 / 1:38.6 / 31
2:28.0 / 1:38.6 / 31
2:28.4 / 1:38.9 / 31
2:28.2 / 1:38.8 / 31
2:28.4 / 1:38.9 / 31
2:28.4 / 1:38.9 / 31
2:28.3 / 1:38.8 / 32
2:25.9 / 1:37.2 / 32

Totals: 9000m = 29:38.7 / 1:38.8 / 31

Active rest intervals = 3756m

I started getting into an unachievable negative split pattern in the first half of the session so had to back off in rep 7 with the aim of just keeping the overall session average under 1:39 (so keeping all reps in the second half under 1:39). All these Danish interval sessions are tough by the end just because 9000m at pace is a long way, but this certainly felt much nicer than the 1500m reps a few days ago.

Posted in Uncategorized | Leave a Comment »

60mins and Rugby Test

Posted by thepeteplan on March 20, 2010

Friday:

60mins = 16543m / 1:48.8 / 26

10min splits:
1:47.9 / 27
1:47.9 / 27
1:48.0 / 27
1:48.0 / 27
1:53.3 / 25
1:47.7 / 27

The gym was really hot,  I was pouring with sweat by about 5k, and I’d pretty much lost interest by 30mins in. I decided first to stick to pace till 10k, then to 40mins before I had to dry off with a towel. So there was a drying off break at the 40min point, then the rest of that 10mins to gradually build back to pace. Still not an awful 60mins overall.

Saturday:

I’m still really not feeling the desire to do anything faster than target 6k pace at the moment, but put in another rugby test this afternoon for some sort of prep for Basingstoke next weekend.

1k = 3:10.7 / 1:35.3 / 33
3minR
750m = 2:22.9 / 1:35.2 / 33
2:30R
500m = 1:34.8 / 34
2minR
250m = 46.3 / 1:32.6 / 36
2minR
750m = 2:20.6 / 1:33.7 / 34

3250m = 10:15.4 / 1:34.6 / 34

I aimed today just to go out at what felt sustainable for the first two reps and save a little more for the 750m at the end. The final 750m was about a second faster in pace, giving about a second improvement in the overall time, despite not backing off on the 250m like last time. At the moment I think the best plan for Basingstoke is going to be to start off slow and have a strong negative split plan through the 2500m. I won’t be anywhere near Si Gough on our respective current form (as he did a restricted rate 6:17 for 2k this week) anyway, and I don’t know who else is in the 30+.

Posted in Uncategorized | Leave a Comment »

Danish 1500’s, a step too far today

Posted by thepeteplan on March 17, 2010

The Danish 1500’s were perhaps a bad choice of session today. I wasn’t feeling in top form before I started, so should have chosen an easier session. It’s a mentally tough session this one when you’ve been used in the past to doing 1 or even 2 less reps on the same session – this makes it seem a long way!

6 x 1500m / 5min rest:
4:59.9 / 1:39.9 / 30
4:59.8 / 1:39.9 / 30
5:01.1 / 1:40.3 / 30
5:05.9 / 1:41.9 / 29
5:14.0 / 1:44.6 / 28
5:07.3 / 1:42.4 / 29

30:28.0 / 9000m / 1:41.5 / 29

The results tell the story. I kept to target for 2 reps. Rep 3 would have taken a little too much effort so I let it slip over the 1:40 to make sure I could carry on further. At that point I was only half way through the session, so needed to slow down on rep 4. I had pretty much nothing left then, so needed a bit of recovery on rep 5. I think I was lacking energy a little due to not eating or drinking enough during the day. So rep 5 was mostly rowed through at 1:45, as one thing I didn’t want to do was stop before the end of the intended session. The final rep was then started at 1:45 and gradually negative split, mentally easier as I knew the session was over at the end of that one.

I have definitely found the current limit on the Danish intervals, but I would have been closer to target if I was feeling fresher and better fuelled today, as it felt much harder than the 7 x 1250 session from the first stroke.

Tuesday:
 
Weights – cleans, barbell rows, benchpress, biceps and triceps.

Monday:

As I’ve not really rowed sub 1:40 pace since Boston I thought I’d better try to force some sort of speed work on myself with Basingstoke coming up in 2 weeks. Without speed work the 2500m will be a 1:40 paced cruise with a sprint finish. With speed work it might still be, but the sprint finish will be faster.

The Rugby Test:

1k = 3:09.9 / 1:34.9 / 32
3min rest
750m = 2:22.4 / 1:34.9 / 32
2:30 rest
500m = 1:34.9 / 32
2min rest
250m = 47.5 / 1:35.0 / 30
2min rest
750m = 2:21.7 / 1:34.4 / 32

Totals: 3250m = 10:16.3 / 1:34.8 / 32

1:35’s feel pretty alien at the moment, so I don’t think I’ll be seeing them in the 2500m in Basingstoke.

Sunday:

It was to be a half marathon but I was feeling pretty dehydrated approaching 60mins as the gym was really hot today, so I decided to call it a solid 60mins and stop there.

60mins = 16124m / 1:51.6 / 25
2500m splits:
1:51.8 / 25
1:51.7 / 25
1:51.8 / 25
1:51.7 / 25
1:51.6 / 25
1:51.5 / 25
1:51.6 / 25 (last 1124m)

Didn’t want to overdo it after the hard 1250’s yesterday, hence keeping the stroke fairly light and stopping before getting too dehydrated.

Posted in Uncategorized | Leave a Comment »

1250m “Danish” reps

Posted by thepeteplan on March 13, 2010

The next session on the programme of Danish intervals was to be 9 x 1k, but as I did that before the 750’s I thought I’d give 1250’s a go. For some reason I thought I needed 8 reps before I started to make the 9k total distance target. Luckily I realised my error after 2 reps when I was starting to wonder how I was ever going to manage 8 reps of this. I think I’d have thought the same about 7 reps if it hadn’t been for the relief of the reduction from 8 to 7.

7 x 1250m / 4:10 rest:
4:09.8 / 1:39.9 / 30
4:09.7 / 1:39.8 / 30
4:09.8 / 1:39.9 / 31
4:09.7 / 1:39.8 / 31
4:09.7 / 1:39.8 / 31
4:09.6 / 1:39.8 / 31
4:08.7 / 1:39.4 / 31

29:06.9 / 8750m / 1:39.8 / 30

Yes I know, it’s a little under 9k, but I really don’t think that matters. And 7 reps was plenty, thanks! I deliberately tried to rate up just slightly because I knew it was a muscular fatigue issue in the second half of the session, not a CV one.

So now up to 4min1o reps (all equal work to rest), so the next logical step will be 5min reps, which would require 6 reps to make the 9k. That’s quite a daunting thought at the moment as the most I’ve done on that session is 5 reps, and recently it’s been 4 reps more often. So it might take a couple of week to build the confidence to give that one a go.

Posted in Uncategorized | Leave a Comment »

CTC 2962m – target achieved

Posted by thepeteplan on March 12, 2010

I said yesterday that one of my targets was to try the CTC again and aim for sub 1:39 pace. I think I should be aiming faster, but every improvement is a step in the right direction.

2962m = 9:45.7 / 1:38.8 / 29

500m splits:
1:39.9 / 29
1:39.9 / 29
1:39.8 / 29
1:39.1 / 29
1:38.3 / 31
1:36.1 / 31

Really the first 1500m was a bit of a cruise, and then start to wind it up from 1500m out. A solid fast finish with still a very controlled rate, and in the context of 5k training this is all good. Some faster intervals that enabled me to rate 31 for the first 2k then pick the rate up to mid 30’s would give a much faster time, and perhaps that should be in order with a 2500m race coming up in Basingstoke in 2 weeks time…

Posted in Uncategorized | Leave a Comment »

Two days of 10k

Posted by thepeteplan on March 11, 2010

Wednesday should have been an easy 10k but wasn’t, so today had to be a properly easy 10k.

Wednesday:

I decided to do a 10k in a kind of pyramid type pacing method, and set 500m splits to make shorter term targets for the 500’s. The basic plan was to set off at 1:45’s while they felt comfortable, then step down by roughly 1sec per 500m in pace down to 1:48’s, then cruise at that for a while, then step the pace back up. That will make more sense when illustrated by the splits:

10k in 500m splits:
1:44.9 / 27 <- Ok so I failed on hitting 1:45.0 right at the start…
1:45.0 / 27
1:45.0 / 27
1:45.0 / 27 <- this is getting a bit more consistent
1:45.0 / 27
1:45.0 / 27 <- 2500m in a row at exactly the same split, nice
1:45.0 / 26 <- a drop in rate normally signifies the rhythm is going a bit…
1:46.0 / 26 <- so time to start the pace drop
1:47.0 / 26
1:47.9 / 26 <- why is it so annoying to miss the target by 0.1?
1:47.9 / 26
1:47.7 / 26 <- was this a slow 1:47 or a fast 1:48?
1:46.8 / 26
1:46.9 / 26 <- not even trying now!
1:46.0 / 26
1:46.0 / 27
1:45.9 / 27 <- this was the point I was going to go back to 1:45
1:45.6 / 27 <- but I was happy with the projected time
1:45.2 / 27
1:42.3 / 28 <- opened up a little at the end

10k = 35:16.1 / 1:45.8 / 26

Quite enjoyable to push a longer distance piece a little bit. I’m pretty sure I could row a sub35 at the moment on a hard day, when I don’t mind pushing to the limit.

Thursday:

10k = 37:57.5 / 1:53.8 / 22
2k splits:
1:53.9 / 22
1:53.8 / 22
1:53.8 / 22
1:53.9 / 22
1:53.8 / 22

Feeling nicely refreshed from the easy row today so I now need to decide what the plan is for tomorrow – intervals or a second go at either the CTC (2962m) or C2 challenge (16min19). Targets would be sub 1:39 for the CTC, or sub 1:41 for the 16m19.

Posted in Uncategorized | 1 Comment »

12 x 750m – In the zone

Posted by thepeteplan on March 9, 2010

I don’t know how else to describe today’s session other than being in the zone. It felt great from first rep to last. I almost seemed to be recovering more fully between reps in the second half, and felt like I was hardly breathing after rep 8. It’s all mental of course, the feeling of effortlessness.

12 x 750m / 2:30 rest:
2:29.7 / 1:39.8 / 30
2:29.5 / 1:39.6 / 29
2:29.4 / 1:39.6 / 29
2:29.2 / 1:39.4 / 29
2:28.9 / 1:39.2 / 29
2:29.1 / 1:39.4 / 29
2:29.1 / 1:39.4 / 30
2:29.1 / 1:39.4 / 29
2:29.0 / 1:39.3 / 30
2:28.9 / 1:39.2 / 29
2:27.8 / 1:38.5 / 30
2:23.5 / 1:35.6 / 31

9000m = 29:43.2 / 1:39.0 / 29
Rest interval metres = 4003m (ie active paddled rests)

After 5 reps I thought it’s going to suddenly start feeling really hard and I’m going to regret it if I keep negative splitting. Number 11 I had to test the waters a bit before the final rep push, just to see how close to the edge I was. Number 12 I kind of wished I’d been doing a single distance piece feeling like this today.

I almost went to the gym yesterday evening to do this session but forced myself to have a complete rest day as I hadn’t done for some time. I’m glad I did as I really do find both rest, and deliberately going slower on training sessions, as one of the hardest things to do when I’m feeling good and motivated to train.

Posted in Uncategorized | 1 Comment »

C2 challenge series – 16min19sec

Posted by thepeteplan on March 7, 2010

This month is the final round of the Concept2 challenge series, and the final challenge is a single timed piece of 16minutes and 19seconds (the boat race record time I believe). After the poor month I had in December with work travel and illness I have been sitting in 4th place in the 30+ challenge series table, and so this month is all about consolidating that position and showing myself how much progress I have made in the past 3 months. In December that best 5k I could manage was a 17:47, just barely scraping under 1:47 pace.

How’s how it went:
16min19sec in 2min splits:
1:41.3 / 29
1:41.8 / 28
1:42.0 / 28
1:42.0 / 28
1:42.2 / 29
1:42.5 / 28
1:42.3 / 28
1:41.3 / 29
1:36.9 / 32 (last 19sec)

16m19s = 4804m / 1:41.8 / 28

It’s amazing how much of erging performance is mental. If you really convince yourself (with good reason) that you can do something then you have much more chance of achieving it. As I’d done the 2962m CTC at sub 1:40 I knew that there was no excuse not sticking to target for the first 10mins – same time, 2sec slower pace. So that got me through to 6min19 to go, under 1:42.0 average. From there is was just a matter of getting through the next 4mins to the final 2mins, which is why the split dropped a little during that 4min piece as I was just concentrating on keeping the average on 1:42.0 and getting to 2min to go. This was really the only point it was mentally tough. Coming to 2mins to go I knew the sub 1:42 average was there and just hovered the predicted distance right on 4800m until the last 30sec or so before pulling a bit harder to gain a few more metres.

A great row overall. Whether I do it again later in the month will mainly depend on whether there is any hope of moving up from the fairly solid 4th position I’ve been sitting in for the past few months. If there is no chance I may not bother going again later in the month.

I then finished off with a few weights, all with a barbell and 30kg on the bar – cleans, barbell rows, squats and bench press, 3 sets of 8 reps for each except the bench press which was 3 sets of 12.

Yesterday was a 10k, 36:28.0 / 1:49.4 / 24.

Posted in Uncategorized | Leave a Comment »