Lunch hour

The Pete Plan blog

Final week, then “BIRC to Boston”

Posted by thepeteplan on November 14, 2010

Entering the final week of preparation for the British Indoor Rowing Championships a week from today, and I have had a badly timed cold for the last 2 days. I put off today’s training session to late afternoon, by which time I felt good enough to go for it. This was aimed as being slightly on the moderate side of hard. 1250m reps at the sort of pace I might normally do 1500m+ reps. Because of the cold I went on the slow side even of that, but with the option to speed up on the final rep if I felt good. I felt good.

4 x 1250m / 5min rest:
4:14.7 / 1:41.8 / 28
4:14.1 / 1:41.6 / 30
4:13.8 / 1:41.5 / 30
4:04.1 / 1:37.6 / 31

16:46.7 / 1:40.6 / 29 = 5000m

A session like this is a lot of fun when you’re rowing a little within yourself up to the final rep, because you’re well warmed up and can then go a lot faster on the final rep for seemingly no extra effort. Feeling good for the final few session this week now.

BIRC to Boston:

Following BIRC I am then running a training group called “BIRC to Boston”. A 3 month programme of coached training leading up to the World Indoor Rowing Championships in February 2011, held in Boston USA. Being part of the programme is not dependent on taking part in either competition, it is just a convenient time frame and focus for the training. The plan is beginning 1 week after BIRC (November 28th), and running up to the Crash B’s on 20th February 2011. If you might be interested in taking part in this coached training group send me an email to and I can give you more details.

One Response to “Final week, then “BIRC to Boston””

  1. Garth said

    Anyone who does this routine will love it guaranteed to get you lungs breathing.

    Great workout !


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