Lunch hour

The Pete Plan blog

Archive for June 6th, 2010

An hour

Posted by thepeteplan on June 6, 2010

60mins = 16060m / 1:52.0 / 24

10min splits:
1:55.3 / 23
1:54.8 / 23
1:54.1 / 23
1:52.1 / 24
1:50.9 / 25
1:45.7 / 27

Generally I’m lazy and stick to 10k for steady distance work, but I want to force myself to do more longer duration rows over the summer so went for an hour this afternoon. The general plan was to row easy for the first half, then negative split the second half. I couldn’t resist pushing it over 16k with a fast last 5mins though. The overall average is about the right pace and rate for middle of the road UT1 type rowing for me I think, which is what I’ll work towards doing 2 or 3 times a week. For the moment I’d rather go for slower pace to get the duration in than faster and shorter on the distance rowing though.

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A week in recovery

Posted by thepeteplan on June 6, 2010

Since taking the weekend off training last weekend I have done the following sessions this week:

Monday:

5k = 18:54.4 / 1:53.4 / 22
5r
4k = 14:59.0 / 1:52.3 / 23
4r
3k = 11:12.0 / 1:52.0 / 23

Totals: 12k = 45:05.4 / 1:52.7 / 22

This was to have a 2k and 1k on the end, as is the format I occasionally do this session, but I still wasn’t feeling quite right and the temptation would have been too great to push those last two reps harder.

Tuesday I took another rest day.

Wednesday:

5 x 5mins / 2min rest:
1465m / 1:42.3 / 28
1467m / 1:42.2 / 28
1471m / 1:41.9 / 28
1475m / 1:41.6 / 29
1509m / 1:39.4 / 30

25mins = 7389m / 1:41.5 / 28

This is the cross team challenge for June. It’s a good session, and having done 5 x 5mins with a 5min rest a lot of times in the past it was a bit of judgement on how much slower to go with reduced rest period. It felt controlled enough that I knew I could go faster on the next attempt.

Thursday was yet another rest day!

Friday:

Nearly a complete rest day, but I felt guilty at having rested too many days since the 100k so dragged my erg out of the garage and into the back garden, and had a go at June’s Facebook challenge. The challenge is simple, a 2k restricted to 20spm. This is the first step in a progression I want to do again over the summer anyway, so fitted in well. I went into it with a 1:45 pace target, but went with it when the judged sustainable effort level gave me a little faster.

2k = 6:49.8 / 1:42.4 / 20spm

Saturday:

Yesterday morning I decided to have another attempt at the 5 x 5mins CTC, but start at the average pace from my last attempt. A fine idea, but it didn’t work out at all well.

Rep 1: 5mins = 1478m / 1:41.4 / 29

No problems on the first rep. On the second rep I manage to completely mess up the start. This doesn’t happen at all usually for me on intervals, but somehow I completely mistimed the first stroke (on someone odd went on with the monitor timing), and I didn’t seem to get any credit for the first 2 strokes either. Normally after my first 5 strokes, when I back off the power, I will peak around 1:30.0 average on this type of interval session. After 2 or 3 strokes I was looking at a 4:47 average! I chased it down over the first minute to 1:42, then I thought sod it and stopped, then I paddled for a bit, then I rowed in at around 1:50 pace.

Rep 2: 5mins = 1352m / 1:52.6 / 25
This obviously ruined all chances of a good score overall, but I went on with rep 3 anyway.

Rep 3: 5mins = 1479m / 1:41.4 / 29
It was then a choice between pushing the last two reps hard and see how close I could get to a respectable average, or calling it a day there. I chose the second option. I finished off with a short 100m sprints session, just 5 reps with a fairly long rest:

5 x 100m / 80sec rest:
15.8 / 1:19.0 / 49
15.7 / 1:18.5 / 49
15.8 / 1:19.0 / 49
15.9 / 1:19.5 / 49
15.9 / 1:19.5 / 49

As for today, writing this blog entry was intended to build my motivation to head off to the gym this afternoon for a steady row, which I will do soon. Tuesday is going to be a hard distance day with a 10k with a fellow 30’s hwt competitor, which should be a good one to push us both a little. I won’t do another hard row before then, so today and tomorrow will be easy to moderate effort distance work.

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