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The Pete Plan blog

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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