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The Pete Plan blog

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.

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One Response to “Two days of 10k”

  1. Jeff Brock said

    Very impressive Pete. My 10ks have been off this year, but I just managed a 36:37, which is the best of the year for me (compared to 36:01 last year — ugh). Rib has healed up nicely, I’m happy to report, so I’m thinking of re-introducing a little more drag factor gradually — I’ve been rowing with it sub-100 since the injury.

    Very inspiring splits!

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