Lunch hour

The Pete Plan blog

15 x 200m / 2min rest

Posted by thepeteplan on February 4, 2011

Today was the last core session of Week 10 of B2B. My target for this one was fairly straight forward – for the first time in the programme so far one of the B2B training group, Ian B, beat me on the sprint core session last week. This is one of the benefits of working in a fairly large training group like this and comparing scores for the same core sessions each week, it pushes us all on to put that little extra into the session. Ian had already done this one earlier in the week with a 1:26.6 average. The plan was to get through the first 10 a little slower than that, and hopefully have enough left to push the last 5 faster.

15 x 200m / 2min rest:
1:27.7 / 39
1:27.2 / 38
1:27.2 / 38
1:27.0 / 38
1:27.0 / 38
1:26.7 / 38
1:27.0 / 38
1:26.7 / 38
1:26.5 / 38
1:25.7 / 38
1:24.7 / 39
1:24.7 / 39
1:24.7 / 41
1:24.7 / 39
1:22.7 / 42

3000m = 8:36.3 / 1:26.0 / 38

I am really starting to feel one of my desired training effects of this type of session now. As my legs tire through the session, especially in the final few reps, my technique alters naturally to be able to keep pulling as fast or faster. I have found in the past that if I do the right amount of this type of training leading up to a race this change in technique becomes second nature and enables me to have a really fast sprint at the end of a 2k no matter how tired my legs are. And let’s face it, if you can train yourself to be able to row 1:25 pace for the last 200m of a 2k when your target average pace is 1:35, that means you can row the first 1800m at 1:36 pace. It may not sound like a big difference, but anyone who has rowed a 2k at the limit of their ability will know that 1 second in pace can be the difference between achieving your target and failing badly.

Thursday – 30mins moderate:

30mins = 8262m / 1:48.9 / 25
5min splits:
1:49.9 / 25
1:49.8 / 25
1:49.8 / 25
1:48.8 / 26
1:48.7 / 26
1:46.3 / 27

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