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Archive for June 17th, 2010

CTC – the result

Posted by thepeteplan on June 17, 2010

With 6 days to go until I go on holiday I decided today would be my final attempt at this month’s CTC challenge. With a 1:41.5 pace to improve on I would never normally go for such a big jump in pace on an interval session, but I had Jason Hewitt’s 7499m / 1:40.0 as my target to beat. The only way to attempt this was to take it one rep at a time and go for 1500m exactly on reps 1 to 4, then 1501m+ on the final rep. I didn’t have the confidence I could beat Jason’s score, but this lack of confidence isn’t the same killer in an interval session as it is in a single piece as you can just take it one rep at a time.

The scores:

4 x 5mins / 2min rest:

1500m / 1:40.0 / 31

1500m / 1:40.0 / 30

1500m / 1:40.0 / 30

1500m / 1:40.0 / 30

1504m / 1:39.7 / 30

Total: 7508m / 1:39.8 / 30

It seems odd to me as well that the average on the PM3 credited me with 4m more than the total of the rep metres. I know the two don’t always add up as the average takes into account tenths of metres on the reps (I assume?) too, but 4m seems a big difference. Before I enter a score into the CTC site I will take a consensus on whether I should enter 7508m as the total the PM3 gave me (I took a photo of the monitor too), or 7504m as the total of the reps – any opinions?

This session was tough! I deliberately rated up a little on my last attempt as I knew it was the only way I could sustain this pace with the short rests. Rep 1 felt hard, but the first rep always does (I warmed up for 5mins before). Rep 2 was a little better, but still tough. Through rep 3 I wasn’t confident of being able to complete the session at pace, but I knew I could complete that rep on target, and that’s all that mattered at the time. Rep 4 felt pretty much red lined and maximal, I really didn’t think I’d be able to get rep 5 on target. The first 4 reps I paced constantly at 1:40 from start to finish. The final rep I paced differently because I really didn’t have the confidence I could get it on target. I started with 5 harder strokes, then settled to 1:41’s and a few 1:42’s, and got to 2mins to go on 1:41.0. I slowly neg split from there watching the projected metres creep from 1490 up to 1496 and finally seeing 1500 as I increased pace. With a harder last 20seconds, knowing I had made my target, I finished with the 1504m. I unstrapped my feet, and lay on the floor by the erg for a couple of minutes trying to get my breathing back under control.

I have no plans to do this again!

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Cross Team Challenge

Posted by thepeteplan on June 17, 2010

Generally I am methodical in setting myself a target pace for an interval session, even when it is a challenge session that I want to do as fast as possible. This month’s Cross Team Challenge ( is a 5 x 5mins / 2min rest interval session. A standard interval session I have done a lot in the past is the Pete Plan 5 x 5mins / 5min rest. When in pretty good shape I tend to pace that session at 1:39.9 for the first 4 reps, and then have a little left over to go faster in the final rep. In comparison to this my current score of 1:41.5 for the CTC challenge, with only 40% of the rest period, is a reasonable score.

With less than a week before I go away on holiday I don’t have many days left to better this, and a close rival of mine, Jason Hewitt, has set the bar high with a 1:40.0 average for 7499m, meaning an improvement of 111m over the 5 reps to beat him. This is a really tough ask, and not a jump I would normally attempt of 1.5seconds in pace across an interval session. The one thing I have in my favour is that I did the same session but with 4 reps in October last year, and managed all reps at 1:39.8, so I do have form to get through to the final rep.

The problem is, I don’t really believe I can achieve all 5 reps at an average pace under 1:40. If this was a single piece challenge that lack of self belief would mean there was no real way I could achieve it. Interval training (or racing I guess in this case) is a little different. I can take it one rep at a time, for the first 4 aiming for 1:39.9 / 1:40.0, and just concentrate on that one rep forgetting the rest of the session. If I try and fail I will know I put myself in the best position to achieve it if it is physically possible. If I don’t try I will just never know.

So today’s session will be 5 x 5mins / 2min rest, and I will be taking it one rep at a time aiming for 1500m on each, and a 1501m+ final rep. Whether I achieve it or not it won’t be fun, and it will hurt. Wish me luck.

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