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The Pete Plan blog

Archive for May 7th, 2010

Back to the Danish plan

Posted by thepeteplan on May 7, 2010

It was time to get back to the Danish intervals today in preparation for the Farnborough 5k. I made a slight change from 750’s to 2min30 reps as I was doing them with a colleague at work for his first taste of interval training on the erg, I wonder if he’ll be back for more?

12 x 2:30 / 2:30 rest:
751m / 1:39.8 / 30
751m / 1:39.8 / 30
751m / 1:39.8 / 30
751m / 1:39.8 / 30
751m / 1:39.8 / 30
751m / 1:39.8 / 30
752m / 1:39.7 / 30
752m / 1:39.7 / 30
752m / 1:39.7 / 30
752m / 1:39.7 / 30
752m / 1:39.7 / 30
786m / 1:35.4 / 32

30:00.0 = 9059m / 1:39.3 / 30

The aim was 751m (as 750m would have been 1:40.0, and you have to break the 10second barriers, right?) for all but the last rep, but when number 7 came out at 752m I couldn’t go back of course. Then a faster last rep as always. Still some pace in there I think, and looking good for going at least as fast as the 5k from last year’s Farnborough 5k (16:58). The decision over the next two weeks is whether to hold off in the 5k at all with the 100k the following day. With 12 people currently entered in the 30-39 category with me, and a few of which will be around or under 17mins, I don’t think I’ll be able to. For psychological reasons I will aim to break 17mins whatever, and the rest will depend on the competition.

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