Lunch hour

The Pete Plan blog

Final sprint training pre Boston

Posted by thepeteplan on February 13, 2011

The final session of Week 11 of the BIRC to Boston training plan yesterday was the final sprint session of the programme. I averaged 1:26.0 for the 200m reps last week, and 1:24.2 for the 100m reps the week before, so really should have been targetting 1:25 for today’s session. I decided to try to push the session hard from the start though today.

The first 2 reps I felt good – no lactic acid, not too hard CV wise, so best push harder. 3 and 4 were then a little too fast, opps. 5 and 6 – ok I’m going to blow up in a heap if I carry on like this. So I made the decision after 6 reps that I had to drop back to “cruise” a few reps at 1:25s.

15 x 150m / 1min rest:
24.7 / 1:22.3 / 44
24.6 / 1:22.0 / 44
24.3 / 1:21.0 / 45
24.4 / 1:21.3 / 44
24.6 / 1:22.0 / 44
24.8 / 1:22.6 / 44
25.5 / 1:25.0 / 40
25.5 / 1:25.0 / 40
25.5 / 1:25.0 / 40
25.5 / 1:25.0 / 40
25.4 / 1:24.6 / 42
25.5 / 1:25.0 / 40
25.4 / 1:24.6 / 40
24.9 / 1:23.0 / 41
25.1 / 1:23.6 / 41

2250m = 6:15.6 / 1:23.4 / 41

All in all a pretty good session I think. For the pace it is a pretty low rate for me, which has been the case through all these sprint sessions. They do become a little “weird” when you really push them, when 1:25 pace can then feel like a bit of a cruise to recover from the earlier reps. If only it felt like that in something longer than 17 strokes.

And today just a nice steady 30min row:

30mins = 7802m / 1:55.3 / 22

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: