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Archive for December 13th, 2010

8 x 750m / 1min rest = B2B Week 3

Posted by thepeteplan on December 13, 2010

We are already into week 3 of 12 of the BIRC to Boston training group. Week 3 begins again with a 6k split into intervals with 1min rest, but moving up from the 500’s of week 1 and 600’s of week 2 with another 25% per rep to 750m reps in week 3. As with the 600m reps a week ago I wanted to target all reps under 1:40 pace, but knew this was going to be a step up from the session last week. It went well though:

8 x 750m / 1min rest:
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.7 / 1:39.8 / 30
2:29.7 / 1:39.8 / 30
2:29.6 / 1:39.7 / 30
2:28.2 / 1:38.8 / 30

6000m = 19:56.4 / 1:39.7 / 30

The total time for the 6000m is exactly 1second slower than a week ago, but with 2min less rest during the session, and 25% longer reps I think this still shows a good improvement.

The mental aspects of sessions like this will make a big difference when it comes to “racing” single distance pieces over the coming months. When rowing intervals it is much easier to convince yourself you can carry on as there is always another short break not too far away, convincing yourself of this in a single distance piece is always a little tougher. It terms of effort level (physical and mental) I certainly wasn’t convinced at the half way point in this session that I would be able to complete the session on target, but at no point in the session did I not think I could do the next rep on target. So I took it one rep at a time through the second half, knowing prior to the rep that I could get that one rep on target. Learning to go step by step like that through a single piece time trial again will be the aim through the next 10 weeks. This will start with my next hard session this week, and 10k time trial on Wednesday – how fast will I manage?


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