A week of training
Posted by thepeteplan on April 2, 2010
This week has been very busy at work, and it seems I haven’t updated my blog since last weekend because of this. A summary of the week’s training in reverse order, and then some news at the bottom about the Farnborough 5k event and some world record attempts that will be taking place there!
Today, Friday 2nd March:
Morning – a final attempt at this month’s concept2 challenge series – 16min19. I decided on a conservative approach to get the distance I needed to go one place up in the table (the most I could move up).
The execution, 16min19sec in 2min splits:
1:42.9 / 28
1:42.9 / 28 <– as to many of you, 1:43 has to actually mean 1:42.9
1:42.2 / 28
1:42.2 / 28
1:42.0 / 28
1:42.0 / 29
1:41.6 / 29
1:39.6 / 29
1:32.2 / 35 (last 19sec)
16:19.0 = 4809m / 1:41.7 / 29
The target was 4806m, so negative split to make the target. As you’ll see below I failed in an attempt to go faster than this a couple of days ago, hence the “easier” attempt today.
Afternoon – I joined in with a rowpro interval set having not used rowpro for some time. It’s warm enough to train in my garage again, and rowpro always keeps it more interesting. The only issue with rowpro is that you intend to go easy and your competitive instincts take over.
5k = 18:02.9 / 1:48.3 / 24
(1k splits: 1:54.4, 1:50.6, 1:49.9, 1:48.2, 1:38.4) (fast last 1k to take the win)
4k = 14:31.6 / 1:49.0 / 26 (last 150m at 1:24 pace to take the win)
3k = 10:48.8 / 1:48.1 / 26
(1k splits: 1:49.2, 1:49.8, 1:45.3) (you guessed it, close enough to take the win)
2k = 7:14.3 / 1:48.6 / 26 (had to sprint the end of this one a little again to win)
1k = 3:20.4 / 1:40.2 / 31 (the only one I paced consistently)
So some good quality metres in the end, but I couldn’t help wanting to beat the field of 8 on each distance, even though they were far from flat out pieces.
Thursday was a rest day after the failed 16min19 attempt on Wednesday, which went like this (in 2min splits):
1:40.0 / 31 <– good solid start as planned
1:41.8 / 29 <– I knew this early that this wasn’t the day for going very fast
1:42.0 / 29 <– aim to keep a solid pace going, but the legs don’t like it
1:42.0 / 29 <– 8mins in, half way, but feeling it now
1:42.3 / 28 <– always the sure sign for me when the rate drops
1:42.5 / 28 <– still well on target after 12 mins, but legs and lats have nothing
1:49.6 / 26 <– I put the handle down for a good 5 seconds!
1:42.9 / 27 <– but made myself finish
1:42.1 / 28 <– last 19sec
16:19.0 = 4763m / 1:42.7 / 28
Tuesday I was too busy at work to train, and Monday was weights day. The weights on Monday was the reason the session on Wednesday was bad, as I had increased the weight on the squats and bench press, and was suffering from the after effects by Wednesday – still thinking long term though!
60mins = 16241m / 1:50.8 / 25
Farnborough 5k news:
Two bits of news about the Farnborough 5k competition – there are now prizes up for grabs for the fastest male and fastest female times in the 5k races of a free night stay in a village hotel anywhere in the country!
The second bit of news is that on Sunday 23rd May, the day after the event, two world record attempts will be taking place. Both are tandem 100km rows (ie two people completing 100km on a single concept2 rowing machine in the fastest time possible) – one an over 60’s male team of brother Joe and Gerry Keating aiming to beat their own record set last year. The other is a team going for the overall mixed record, and that team will be me and Jen Howse. Jen I think was our fastest female in the 5k races at Farnborough last year, and the time we have to beat is 6hours 33mins and a few seconds. I’m confident we can beat this, though I have never attempted any sporting challenge of this type of duration before. I have done a couple of “small team” 100k rows before, but they are quite different being a team of 10, and therefore taking a fair bit less time. For this attempt not only will it take 2hours or so longer, but I will be rowing 5 times the distance! Wish us all luck, or better still if you’re in the area come and show your support!