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Archive for March 3rd, 2010

Danish death intervals

Posted by thepeteplan on March 3, 2010


10k = 37:49.0 / 1:53.4 / 23
2k splits:
1:56.0 / 22
1:53.7 / 23
1:53.1 / 23
1:52.7 / 24
1:51.6 / 24


Thanks to Tim for emailing some information about the way the Danish rowers formulate their interval training. I thought I’d give this a try today to see how it compares to my normal interval format as I had time for a reasonably long session after work.

9 x 1k / 3min20 rest:
3:19.8 / 1:39.9 / 30
3:19.7 / 1:39.8 / 29
3:19.7 / 1:39.8 / 29
3:19.7 / 1:39.8 / 29
3:19.7 / 1:39.8 / 29
3:19.7 / 1:39.8 / 30
3:19.5 / 1:39.7 / 30
3:19.6 / 1:39.8 / 30
3:19.3 / 1:39.6 / 30

Totals: 9000m = 29:56.6 / 1:39.8 / 29
Rest period metres = 2871m

So this is a session for preparation for a 6000m piece. Total distance is 150% of the “race” distance, and work to rest ratio 1:1.

It’s hard for me to make a good judgement on how hard the session was as I had pretty bad stomach cramps through the second half of the session which really didn’t make it easier. A case of too much info here, but I actually had to run to the bathroom between reps 8 and 9, and doing that in 3min20 rest is not easy when it’s down 2 flights of stairs! I made it back with 30sec to go in the rest though!

It is a lot of work duration at fast pace, and 1k reps are always pretty tough. In terms of pace it’s faster than 4 x 2k (I couldn’t do 4 x 2k at this pace currently). It was quite deceptive, but that might have been because of the stomach cramps in the second half of the session. For the first 2 or 3 reps I thought it was going to be a very straight forward session. Quickly though after 4 and 5 reps it seems like a long way to go still. CV wise recovery will pretty quick and I felt ready to go within the first minute or so of the rest periods (perhaps because I’ve got used to doing some of these sessions on 1min rest), but the general fatigue through the last 4 reps was starting to get pretty high. I never had a rep that I mentally didn’t think I would complete on pace though.

Overall a good session, lots of metres at a fast pace. To put it into perspective though I believe that Eskild Ebbesen has broken 9k for 30mins, so has done this session with no rest! Of course a number of the “big boys” can do this pace for a 30 rate 20 session!

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