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Archive for May, 2011

5 x 1500m & 10k

Posted by thepeteplan on May 25, 2011

Continuing the Pete Plan training group today was 5 x 1500m, following a steady 10k yesterday. My aim is to make sure everyone completes the core sessions well the first time through, and as such the targets are set slightly slower than some people would be able to achieve if going flat out. So the target for this session was 5k+1 to 5k+2 for 4 reps, then a faster last. Using my 5k from Farnborough as a reference (1:41.7 pace) my target was 1:42.7 to 1:43.7 for 4 reps, and I planned to start at the slower end.

5 x 1500m / 5min rest:
5:10.4 / 1:43.4 / 28
5:09.9 / 1:43.3 / 28
5:09.1 / 1:43.0 / 29
5:08.2 / 1:42.7 / 29
4:59.1 / 1:39.7 / 30

25:36.7 / 1:42.4 / 28 / 7500m

And yesterday’s steady 10k:

10k = 37:41.3 / 1:53.0 / 24

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8 x 500m – PP training group Week 1 Day 1

Posted by thepeteplan on May 23, 2011

Into the new training group today, and 8 weeks of standard Pete Plan training. The main training aim with this group is to teach people how I set targets from previous results such that all of the athletes in the group will have the ability at the end of the 8 weeks to set their own targets while self coaching and be able to set them realistically to ensure constant improvement and no failed sessions.

Session 1 of the Pete Plan, and this training group, is 8 x 500m / 3:30 rest. This seems like a very long rest period when you’re just easing back into speed work, but after a few cycles when your lactate tolerance is high and you can push the reps hard you become very glad of it. With a new group of athletes and no detailed knowledge of their current abilities I have to use estimated data to set initial targets (or recent test data if available). So the target for today was to row the first 7 reps between current (estimated) 2k pace and 1sec faster than current 2k pace. I estimated my current 2k pace as 1:36 (for a 6:24) so went with that for the target.

8 x 500m / 3:30 rest – Pete Plan Training group Day 1 Session 1:
1:35.9 / 31
1:36.0 / 31
1:35.9 / 31
1:35.8 / 31
1:36.0 / 32
1:35.8 / 32
1:35.8 / 32
1:34.1 / 33

4k = 12:45.3 / 1:35.6 / 31

As I expected the pace didn’t feel easy, but I felt pretty much fully recovered around 1min into each rest period. It didn’t help doing this in a hotel gym where the ergs aren’t great, and it’s much hotter and stuffier than I’m used to for training either.

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Weekend training

Posted by thepeteplan on May 22, 2011

Friday:

30r20 = 8185m / 1:49.9 / 20
5min splits:
1:50.3 / 20
1:50.4 / 20
1:50.2 / 20
1:50.2 / 20
1:50.1 / 20
1:48.2 / 20

Sunday:

45mins = 11607m / 1:56.3 / 22

With the 5k training group having ended with the Farnborough 5k last weekend I have the next training group beginning tomorrow. This group is beginning with an 8 week mixed interval training group, based on the original Pete Plan, then breaking out into two streams focusing on either long distance (60min / HM) or sprints (500m / 1k) for a further 8 weeks. Again there is a good sized group with some people joining from the 5k group, and some new people.

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Farnborough 5k 2011

Posted by thepeteplan on May 17, 2011

The 3rd annual Farnborough 5k is now complete. The race was well attended, each race was well supported, and there were many great performances through the day. It was a long and tiring weekend though, there is a lot to putting on a venue erg race. Just on the weekend itself Friday was spent with 6 hours driving in a transit van to Concept2 HQ in Nottingham and back to pick up the race equipment. Then the evening was spent taking the race equipment up to the first floor gym and doing the basic set up. Saturday morning was an early start to get the final set up in the gym done, the screen up, ergs wired up, warm up area set up.

By the time it came to my first race, the 5k, I was pretty tired already. I was quickly into a rhythm though, and felt good through to my final time of 16:57.5. All things considered, this was at the top end of my expected performance range, so I was happy. About 90mins later I also did the 500m race, and a time of 1:23.9 in that was also a good performance on the day.

A great time socialising in the evening following the race led to a complete write off day on Sunday, but it was worth it. Monday was then the return trip to Nottingham to deliver all of the race equipment back to C2, another 6 hours of van driving. I think it will be a few days before I’m fully recovered from the weekend!

Results can be found here:

http://rowing.dyn-o-saur.com/FARN2011/

I am also trying to balance work and training again, having moved back into the world of full time work 2 weeks ago. More on this, and the considerations thing brings to the training, in another blog entry soon. For now sleep is more important.

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30mins – negative splits

Posted by thepeteplan on May 1, 2011

The negative splits in the 30min row this afternoon were not intentional, but a result of being too competitive in a big field on rowpro. I had intended to go steady at the pace I set off at for the first 5 minutes, but with a string of boats along the river ahead of me it was too hard to resist picking them off one by one. Unfortunately the front runner was just too far ahead, and I only manged to get 20m behind him by the finish line.

30mins in 5min splits:
1:51.9 / 24
1:49.4 / 25
1:47.4 / 26
1:45.8 / 27
1:44.7 / 28
1:41.8 / 29
30mins = 8432m / 1:46.7 / 27

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5 x 4mins & Farnborough 5k timetable

Posted by thepeteplan on May 1, 2011

I got together yesterday with two of my MAD team mates for a tough interval session in the race venue.  Dave and Rich will be racing it out for the fastest time of the day in 2 weeks time, head to head in the mens 19-29 race – I was rowing in their wake yesterday.

5 x 4mins / 90sec rest:
1176m / 1:42.0 / 29
1178m / 1:41.8 / 29
1178m / 1:41.8 / 29
1180m / 1:41.6 / 30
1217m / 1:38.6 / 31

20mins = 5930m / 1:41.1 / 29

20mins total duration, so some 3mins further than 5k for me (and 4mins for each of them, roughly). Currently my race plan will be along similar lines to this – pacing for a sub17 for the majority of the 5k, and hopefully pushing it harder in the later stages to get closer to 16:50.

The provisional timetable for the Farnborough 5k venue races on Saturday 14th May is now drawn up, and will be posted on the Farnborough 5k tab on my blog later today.

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