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Archive for October 13th, 2010

The comeback trail

Posted by thepeteplan on October 13, 2010

It turned out that the lack of motivation I was feeling a week or so ago when I last blogged was actually masking a slight physical illness, which was the root cause. A day or two later a cold came to the surface, and it was evident this was why training had been feeling hard for a week or so to that point. So two complete days of rest was required on Friday and Saturday, followed by a fairly comfortable 5k on Sunday.

Monday was a split session, a 20min slow and steady row, followed by a higher pressure 5k:

20mins = 5246m / 1:54.6 / 23
3min rest
5k = 17:45.0 / 1:46.5 / 26
1k splits:
1:47.5 / 26
1:47.8 / 26
1:48.0 / 26
1:47.9 / 26
1:41.2 / 28

I then decided today that I was ready for some hard metres again, and made a second attempt at the CTC session. The bad decision was to push harder at the start, and I paid for it at the half way point. Pace this session wrongly in the first half and it will punish you once you pass the crest, as 45 seconds rest periods between those long middle reps is just not enough time to recover.

Distance reps with 45sec rest between each:

100 = 1:34.5 / 32
200 = 1:34.7 / 32
300 = 1:35.3 / 31
400 = 1:38.1 / 31
500 = 1:39.3 / 30
600 = 1:39.6 / 30
700 = 1:40.3 / 30
800 = 1:40.4 / 30
900 = 1:41.9 / 30
800 = 1:43.8 / 29
700 = 1:44.0 / 28
600 = 1:42.6 / 29
500 = 1:41.2 / 30
400 = 1:40.8 / 30
300 = 1:38.1 / 32
200 = 1:32.0 / 34
100 = 1:26.0 / 38

8100m = 27:06.0 / 1:40.3 / 30

This felt like a real slog from the 900m onwards, and it doesn’t actually look as tough on paper as it felt doing it. Looking at the results now I did well holding the pace as well as I did in the second half, it would have been easy to stop completely once I knew I wasn’t going to better my previous score, but you have to keep in mind the training effect as the priority, and the challenge results as a secondary motivational factor.

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