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Archive for November 19th, 2010

Training complete, race time!

Posted by thepeteplan on November 19, 2010

The final week of training is complete, now it’s time to rest for a day before the big race on Sunday. Today was the final session, a simple 4 x 500m / 2min rest at race targets throughout. This felt good, and I am happy with my race plan now.

The final hard session was on Wednesday, and went as follows:

12 x 250m / 2min rest:
1:29.8
1:29.6
1:29.4
1:29.2
1:29.0
1:28.8
1:28.4
1:28.0
1:27.8
1:27.0
1:26.8
1:23.4

Total = 8:48.5 / 1:28.0 / 38

This was the last in the progression of the sprint intervals, and hopefully this will serve three purposes – it will enable me to rate a little higher throughout the 2k, it will make my 2k cruising pace feel slow enough to be sustainable, and it will have trained into me a good sprint finish to end the race. I am physically on form now for a strong sprint at the end, so if I can mentally push myself to commit to that sprint it should be worth between 2 and 4 seconds off my final 2k time on Sunday.

There are a number of fast people in my race, so it’s all about the time for me. I have a time I would be content with, a time I would be happy with, and a time I would be extremely happy with – I will be shooting for the middle one and let the sprint finish dictate if I can make the final one.

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