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Archive for March 27th, 2011

Week 5 = Danish time, 12 x 600m / 2r

Posted by thepeteplan on March 27, 2011

The first step change in the 5k training group training is at this point, 1/3 of the way through the 12 week plan. The first 4 weeks were primarily focusing on the 10k that began week 4. Now as we begin week 5 the core 1 slot is now taken by a Danish interval session. Those of you who have read my blog for some time will remember the general formula for the Danish interval sessions – 150% of target race distance, and roughly a 1:1 work to rest ratio. The idea for this format of session came from Tim Male, thanks Tim. It doesn’t take a genius to realise that 12 x 600m is only 7200m, rather than 7500m, but it’s close enough. Afterall, 1 more rep would make it 13, and you can’t do 13 reps.

With the step change in training focus needs to come a step change in focus to train. My target pace on paper was 1:41, but I was certain that I could do this session starting at 1:40 pace. As it was I went a little too fast in rep 1, and didn’t look back from there.

12 x 600m / 2min rest:
1:39.0 / 29
1:38.9 / 29
1:38.9 / 30
1:38.7 / 30
1:38.6 / 30
1:38.6 / 30
1:38.3 / 31
1:38.2 / 31
1:38.2 / 31
1:38.0 / 31
1:37.5 / 32
1:33.5 / 34

7200m / 23:32.5 / 1:38.0 / 30

The fast last rep was at a good pace today. Doing 600m at 2seconds under my most recent 2k race pace is moving pretty well, and a good sign that the session wasn’t completely maximal. On these Danish interval sessions I will try to keep the last rep nice and fast, as I really believe that this then becomes second nature, and when it comes to the 5k race you naturally speed up in the final stages.

I moved the session to Sunday so that I now have the choice to either do my weekly weights session tomorrow, leaving a clear day before core session 2, or to do core session 2 early on Tuesday, weights in the afternoon, and have a full 2 days of steady rowing prior to core session 3. Either way it gives more time between the weights session and a core erg session, which can only be a good thing.

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