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Archive for March 5th, 2010

March CTC – 2962m

Posted by thepeteplan on March 5, 2010

A new month means a new distance for the Cross Team Challenge. This month the 2962m chosen by the “million metre Vikings” fits in quite nicely with my training as another stepping stone on the way to my 5k and 6k targets. For this first attempt at the challenge I decided to use it as an extended pace trial at target 5k / 6k pace, and as such the plan was to do 5 hard strokes, then settle to 1:40 pace by 150m in, then pull 1:40 until within the final 500m before speeding up a little. It went perfectly to plan:

2962m = 9:49.1 / 1:39.4 / 29
500m splits:
1:39.1 / 30
1:40.2 / 29
1:40.2 / 29
1:40.1 / 29
1:39.8 / 29
1:37.1 / 30

This felt good and fairly in control. I couldn’t do 5k at 1:40 pace yet, but I think in a race situation I could get close to 4k at sub 1:40 pace.

Yesterday I did a short weights session at lunchtime and had a rest from the erg:

Cleans = 40kg, 3 sets of 8

Barbell row = 40kg, 3 sets of 10

Squats = 40kg, 3 sets of 8

Bench press = 40kg, 3 sets of 12

Bicep curls = 16kg dumbbells, 3 sets of 8

Tricep cable pulldowns = 16.25kg, 3 sets of 12

As I commented before, I’m going through a period of getting my body used to this new training stimulus, and so keeping it simple and quick by keeping the weight the same on the barbell for the majority of the session.

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