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Archive for January 31st, 2011

2k, 1k, 500m

Posted by thepeteplan on January 31, 2011

With a little under 3 weeks to go to Boston now the session for today was a 2k, 1k, 500m again, as 2 weeks ago. For the people who raced at Manchester yesterday that replaced this session.

I only did the last session a week ago as I’d had a few days off with a bad chest and missed the designated day, so had my target to beat the paces from then (1:37.4, 1:38.4, 1:33.8 respectively).

The aim for this one was to flat pace the 2k at 1:37 with a little push towards the end. 1k again trying to match the pace of the 1k, and 500m faster. It went better this time.

2k = 6:26.7 / 1:36.6 / 30
500m splits:
1:37.1 / 31
1:37.1 / 30
1:36.8 / 31
1:35.7 / 31

The 2k felt good. Quite why the first 3 splits came out like that I’m not sure, as I kept the average pace on 1:37.0 throughout. A little push then in the final 500m without increasing the rate. Again a fairly long rest then before the 1k, about 7mins.

1k = 3:13.4 / 1:36.7 / 31
500m splits:
1:37.1 / 31
1:36.4 / 31

The 1k felt comfortably tough. A little annoying that I didn’t push the last few strokes to beat the pace of the 2k though, but I just aimed to pace it the same way – flat at 1:37 with a little push at the end without increasing rate. A shorter rest before the 500m, about 4mins.

500m = 1:32.4 / 35
250m splits:
1:34.8 / 34
1:29.8 / 37

Why does 500m feel so short, even after a good paced 2k and 1k? Yet 500m left in a 2k feels like a long way still. I actually did a bit of a sprint for the last 200m here, the rest was flat paced at 1:35. Just a bit of extra rate in the 500m and this pace felt fine.

A 2k is so much more straight forward when you go into it with an exact plan and effectively treat it like an interval session with targets throughout. The 2k at the start of this is almost identical time to my 2k in Cardiff in December, which I went into with no real plan, started far too hard, went far too slow in the middle, and basically rowed really badly. It’s looking good for Boston as long as I decide on a realistic plan prior to the race, and go into it with the same intentions as this 2k to row the plan.

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English National Championships

Posted by thepeteplan on January 31, 2011

7 people in the BIRC to Boston training group that I have been coaching took part in the English national championships yesterday. Still 3 weeks prior to the end of the 12 week training programme, the results were impressive. 3 gold medals, 1 silver medal, 1 bronze medal, 1 British Record, a number of personal best times, and 5 of the 6 who raced at the British Championships just 10 weeks ago improved on their times, some by a big margin.

Rod Chinn – 6:48.7, 2nd 50-59H (6:51.1 at BIRC)
Carol Woodward – 7:39.9, 1st 50-59L (7:46.7 at BIRC)
Jef Hutchby – 6:55.9, 4th 40-49L (6:56.7 at BIRC)
Alan McGlaughlin – 6:57.7, 22nd 40-49H (7:07.3 at BIRC)
Peter Tullett – 7:05.2, 3rd 50-59L (7:07.0 at BIRC)
Jen Howse – 7:21.4, 1st 30-39H (no BIRC race)
Joanna Allsebrook – 8:02.9, 1st 40-49L (8:02.8 at BIRC)

Well done to all of them for putting in very good race times, and to the 3 new English champions, and Carol for setting a new British Record. It’s looking good with 3 weeks to go before the World Championships.

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10k challenge series

Posted by thepeteplan on January 31, 2011

As January comes to an end I couldn’t leave my poor effort at the 10k challenge seriesĀ of 35:58 as my best effort from Thursday. I accepted that in the middle of 2k focussed training I just may not be in shape (mentally perhaps rather than physically) to still row under 35mins, so yesterday I went to the gym with the intention of simply beating the time from Thursday. The pacing plan was simply to set off at the average pace from the previous effort (effectively 1:48.0) for the first 4k, then slowly negative split from there. It went nicely to plan:

10k = 35:34.4 / 1:46.7 / 27
2k splits:
1:47.5 / 27
1:47.4 / 27
1:47.0 / 27
1:46.8 / 27
1:44.7 / 28

I could have pushed the end harder, but with a core 2k session to do today I didn’t want to overly fatigue myself for a few more seconds off the time.

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