Lunch hour

The Pete Plan blog

100k training (and CTC)

Posted by thepeteplan on April 8, 2010

I decided to do a pacing trial run for the pairs 100k to see if the sort of pace I’m thinking is about right. I had 2 hours to train, so just set 5mins / 5mins rest (the plan for the 100k) and set straight off, no warm up, to do as many reps as I had time for. The plan is for somewhere between 1:50 and 1:52, so I started at the slower end.

12 x 5mins / 5min rest:
1:51.4 / 25
1:51.2 / 25
1:50.9 / 25
1:50.5 / 25
1:50.0 / 25
1:50.0 / 25
1:49.9 / 25
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.7 / 25

16324m / 1:50.2 / 25

5min rest feel like a really long time at this pace. At this point we’d be getting on for a third of the way through the 100k, and it wasn’t feeling too hard at this point so that’s a good sign. I had a few mins left so thought I’d stick in one final rep as a 7min CTC first attempt:

7mins = 2110m / 1:39.5 / 30
1min splits:
1:39.6 / 30
1:40.0 / 30
1:40.3 / 30
1:40.3 / 29
1:40.0 / 29
1:39.0 / 30
1:37.4 / 31

Not bad after the 2 hour warm up.

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