Lunch hour

The Pete Plan blog

Archive for September, 2010

60mins + another intro

Posted by thepeteplan on September 6, 2010

I took a full rest day yesterday after feeling slightly run down all week. It had the desired effect and I felt good today, but still took it fairly easy with a “steady” hour row.

60mins = 16021m / 1:52.3 / 24
10min splits:
1:53.9 / 24
1:52.9 / 24
1:52.4 / 24
1:52.1 / 24
1:52.1 / 24
1:50.5 / 25

As during the last couple of hour rows this was done with a steady pace of 1:54/1:55 with 5 fast strokes at 5mins in, 10 at 10mins and so on to 55 at 55mins (all done at 1:45 approximately). I find this method of varying the pace a little helps to make the hour go by much faster, but still keeps the overall intensity fairly low.

PPC Introductions:

The next Pete Plan Coaching introduction is for Steve Smith. Steve has been with me right from the start of PPC, January 2008. As a 40+ erger Steve has competed throughout this time for the Forum Flyers team, and set his all time 2k pb this year, which is good going in your mid 40’s. Steve’s favorite indoor rowing achievement is probably setting the 40+ 100km tandem world record with another PPC athlete in May 2010 though, with a supreme show of endurance erging.

Advertisements

Posted in Uncategorized | Leave a Comment »

CTC: 10 x 1min / 1minR

Posted by thepeteplan on September 4, 2010

It’s September, and with a new month comes a new Cross Team Challenge (www.c2ctc.com). This month’s challenge was chosen by my team, so I thought it was best to put in an early score to help motivate the rest of the team to do the same. First to yesterday, and perhaps the reason I shouldn’t have chosen this session for today though.

Friday:

Yesterday afternoon I did what should have been a fairly straight forward medium intensity negative split 10k:

10k = 36:12.1 / 1:48.6 / 25
2k splits:
1:52.0 / 23
1:49.8 / 25
1:47.9 / 26
1:47.1 / 26
1:46.1 / 26

It felt much harder than the pace would suggest though, and I wrote in my diary “not feeling 100%, hard effort for the pace, need to do a few easy days”. Of course after a good night’s sleep I didn’t think about this, and did the hard CTC intervals set anyway.

Saturday:

CTC: 10 x 1min / 1min rest:
1:31.7 / 327m / 35
1:31.7 / 327m / 35
1:31.7 / 327m / 35
1:31.4 / 328m / 35
1:31.4 / 328m / 35
1:31.4 / 328m / 35
1:31.7 / 327m / 35
1:32.0 / 326m / 35
1:32.3 / 325m / 35
1:31.4 / 328m / 35

10mins = 3270m / 1:31.7 / 35

Again a hard effort for the pace, but still a good pace for me as this steady stroke rate.

Pete Plan Coaching athletes:

Following on from my last blog entry I will continue to introduce one of the athletes I coach through Pete Plan Coaching in each blog entry. Neil Gallagher is one of the longest standing PPC athletes, having been coached since March 2008. Neil is also one of the most consistent performers in his training. In contrast to Shirley though, Neil trains for the health and fitness benefits, and hasn’t raced at an indoor rowing venue race. Despite this Neil maintains the motivation for consistent improvement, and has improved month on month throughout the 2.5 years I have been working with him. It was 6months before Neil did a single session under 2:00 pace (the first being a 500m reps session), and he now has a sub 7:30 2k pb, and is rowing weekly 10k’s at well under 2:10 pace. A true proponent of the Pete Plan methodology Neil has consistently been faster every month than the preceeding month. This is also a testiment to how effective remote coaching can be, and this is all despite Neil and I never having met in person, though one day we will get together for a training session.

Posted in Uncategorized | 1 Comment »

5k training

Posted by thepeteplan on September 2, 2010

Tuesday’s session was a reversion to 5k paced work. This wasn’t entirely the intension of the session, but the way it worked out in practice. The session was actually planned as an 8 x 500m / 1min rest session that I was doing alongside someone else. I didn’t want to pace the session maximally as I had a busy day on Wednesday that I couldn’t afford to be fatigued for, so picked a pace a little faster than 5k pace. As I was 10 to 12 seconds faster pace than the other guy I was a full rep ahead by the time he was on rep 8, and still feeling comfortable, so opted for 10 reps at that point. After a fast 10th I couldn’t resist doing one more for luck – after all, the harder you train the luckier you get….

11 x 500m / 1r:
1:38.0 / 30
1:38.0 / 30
1:37.9 / 30
1:37.7 / 30
1:37.9 / 30
1:37.7 / 30
1:37.8 / 30
1:37.8 / 30
1:37.8 / 30
1:32.3 / 34
1:37.8 / 30

17:50.8 / 5500m / 1:37.3 / 30

And as a proper leg and lung tester, the session was finished off with a one off, flat out, 250m sprint:

250m = 40.5 / 1:21.0 / 45

Wednesday was then an enforced rest day, leaving me physically fresh for a good erg session today. However, I have a feeling I have an illness lingering in the background and didn’t want to give in to the temptation of doing anything too hard. Instead I went out for a 40min lunchtime run with a colleague, just a nice gentle pace through the woods, and my first outside run after the 6 weeks or so of integrating treadmill work into my training.

Introducing the Pete Plan team:

I mentioned in a blog entry a few weeks ago that I would write a bit about some of the athletes I’m coaching in future entries. The first introduction goes to one of my longest standing coaching clients – Shirley Godkin is the current 60+ women’s British Indoor Rowing champion (and championship record holder), the 2009 World Indoor Rowing silver medalist, multiple times New Zealand champion, and with 3 current world records to her name. Shirley is travelling all the way from New Zealand again in November to defend her title at the British open championships!

Posted in Uncategorized | Leave a Comment »