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The Pete Plan blog

Archive for June, 2011

Another day, another dollar

Posted by thepeteplan on June 29, 2011

Another dollar in the metres bank that is. Every deposite you make it the the metres bank pays you a dividend when it comes to race day, so it’s worth putting the metres in when you can.

The aim today was for a slow and steady 12k piece. Gradual negative splits crept in for the first half, so I decided to mirror these splits over the second half. Approaching 2k to go I made the decision to “lean on it” a little for the last 2k, as tomorrow is likely to be a rest day. I was pleased with the result.

12k = 45:04.5 / 1:52.6 / 22
2k splits:
1:56.9 / 21
1:54.9 / 21
1:53.0 / 22
1:52.9 / 23
1:54.7 / 22
1:43.5 / 27 (6:54.0 final 2k)

It’s always interesting to put in a fast final split to a longer row like this, considerably faster than the rest of the row. It’s the best way to test whether the row is really at the low intensity level you intend it to be. If you can go considerably faster without it feeling maximal it’s a good indication that you’re rowing well within yourself. The step from 1:55 to 1:45 pace at 2k to go, with the corresponding increase in rate, didn’t feel significantly harder. The breathing rate was faster, being tied to stroke rate, and it was obviously a harder intensity than earlier in the row. An enjoyable session.

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Keep moving

Posted by thepeteplan on June 28, 2011

I am a strong believer in the positive effects of regular exercise on general health and fitness, both physical and mental. If you’re in a period where you’re very busy, or have a higher level of stress, make time for exercise. Never take extended periods off exercise, just fit the type and duration that you do to fit your current constraints. If in doubt, the easiest thing to do on the erg is negative split distance. Start fairly slow at a warm up pace, and just gradually speed up as you warm up. If you need to, row in a fartlek style. This is where you simply speed up and slow down as you feel necessary. Your main aim in general is to keep your heart rate elevated for an extended period of time.

Today’s item on the menu was a 10k a little faster than the steady distance pieces I’ve done the past few days. A little faster means a little higher rate, but still at a comfortable pace.

10k = 36:52.7 / 1:50.6 / 24
2k splits:
1:51.0 / 24
1:50.9 / 24
1:50.8 / 24
1:50.8 / 24
1:49.4 / 24

Try to give yourself general rules to keep your training routine regular. In general I try never to take multiple rest days – if I don’t train today I have to train tomorrow. This doesn’t have to be on the erg, just something active that keeps my HR elevated for an extended period. I don’t mind having a 2 to 3 day period of rest once a month, but in general never more than 1 day off training in a row. I will often have one or two periods away from the erg for a couple of weeks each year, but even at these times aim to keep to the same overall rules in terms of “keeping moving”. You should aim to do the same, it will benefit you in terms of general health and fitness.

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Steady distance work

Posted by thepeteplan on June 27, 2011

Following a tough 30min row last Friday I decided that I needed to spend a period doing steady distance work in order to build my body and mind back up before going back in to hard distance training. In order of sessions from Friday through to Monday that has meant:

Friday:

30mins = 8340m / 1:47.9 / 24
5min splits:
1:46.1 / 25
1:46.3 / 25
1:48.4 / 25
1:49.1 / 24
1:49.1 / 25
1:48.1 / 25

Saturday:

10k = 37:34.4 / 1:52.7 / 23
2k splits:
1:56.1 / 22
1:56.1 / 21
1:53.2 / 23
1:51.1 / 25
1:46.9 / 26

Sunday:

10k = 38:41.9 / 1:56.0 / 21
2k splits:
1:58.9 / 20
1:58.8 / 20
1:55.7 / 22
1:55.5 / 22
1:51.4 / 21

Monday:

12k = 46:21.4 / 1:55.8 / 22
2k splits:
1:57.6 / 22
1:56.9 / 22
1:56.3 / 22
1:56.0 / 22
1:55.4 / 22
1:52.9 / 22

The 30mins on Friday was much harder than it should have been for the pace I set out at, and was simply unsustainable. This had to point to an underlying illness, or at least mental fatigue making it feel physically impossible. Whatever the reason I decided to spend a period doing steady distance work (with negative splits as and when I feel like it) for a week or three. So far a couple of 10ks and a 12k, and I doubt I will go much longer than this for the next 2 weeks while I have a lot else on my plate taking up mental energy and time.

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More training

Posted by thepeteplan on June 20, 2011

Saturday:

8 x 500m / 3:30 rest:
1:33.2 / 33
1:33.3 / 33
1:33.4 / 33
1:33.2 / 34
1:33.2 / 34
1:33.0 / 34
1:32.9 / 35
1:32.5 / 35

12:24.9 / 1:33.1 / 34

Monday:

10k = 38:20.8 / 1:55.0 / 22

Still finding the balance (in energy levels) between training and all the other commitments I have on at the moment. Having a long weekly commute to work really takes the energy and motivation out of me. This morning I drove the 240miles to the office at 5.30am, worked a full day in the office, then did the 10k in the hotel gym around 6pm. With the return journey either on Wednesday or Thursday evening (depending how meetings etc pan out) it makes for a tiring working week, and apart from anything else two 4 hour+ car journeys a week are time that could otherwise be spent training.

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5 x 1500m = PPTG Week 4

Posted by thepeteplan on June 16, 2011

My first session of week 4, so the first repeated session of the PP training group for me. In week 1 I averaged 1:42.4 for this session, so my aim was to pace the first 4 reps in the range 1:43-1:42, then hopefully put in a faster last than last time, and so push the average down by a few tenths.

5 x 1500m / 5min rest:
5:07.9 / 1:42.6 / 28
5:06.8 / 1:42.2 / 28
5:06.3 / 1:42.1 / 28
5:04.9 / 1:41.6 / 29
4:56.0 / 1:38.6 / 30

7500m = 25:21.9 / 1:41.4 / 28

Happy enough with that. I obviously had a bit in hand, as dispite it not feeling easy, I was never in doubt about being able to do a fast last rep at any point in the session. I don’t mind that though, you don’t need to be killing yourself on these sessions all the time, so having the ability for a fair bit faster on the last rep when your head’s up for it is fine.

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Training update

Posted by thepeteplan on June 12, 2011

Once I miss a couple of days blogging my training sessions I need to find more time for a catch up blog, and so the process continues. So for now just a quick roundup of the past couple of week’s training, and then hopefully normal regular blogging service will resume with a bit more commentary of what I’m doing and why. So in reverse order:

Sunday 12th June:

3k, 2.5k, 2k / 5min rest:
3k = 10:24.7 / 1:44.1 / 28
2.5k = 8:39.8 / 1:43.9 / 28
2k = 6:53.7 / 1:43.4 / 29

7500m = 25:58.2 / 1:43.8 / 28

Saturday 11th June:

5k = 17:30.7 / 1:45.0 / 24
1k splits:
1:45.1 / 24
1:45.6 / 24
1:45.5 / 24
1:45.6 / 24
1:43.5 / 24

Friday 10th June:

10k = 37:15.8 / 1:51.7 / 24

Tuesday 7th June:

5k = 1:56.2 / 20

Monday 6th June:

4 x 1k / 5min rest:
3:14.8 / 1:37.4 / 31
3:14.7 / 1:37.3 / 31
3:14.6 / 1:37.3 / 31
3:13.1 / 1:36.5 / 32

4000m = 12:57.2 / 1:37.1 / 31

Saturday 4th June:

1k splits:
1:47.4 / 24
1:47.9 / 24
1:47.9 / 24
1:47.7 / 24
1:46.7 / 24
1:40.1 / 30
6k = 21:15.5 / 1:46.2 / 25

5k CTC = 17:55.2 / 1:47.5 / 24

Friday 3rd June:

5 x 750m / 4min rest:

2:26.1 / 1:37.4 / 32
2:26.0 / 1:37.3 / 31
2:25.5 / 1:37.0 / 32
2:25.0 / 1:36.6 / 32
2:19.3 / 1:32.8 / 35

12:01.9 / 1:36.2 / 32

Wednesday 1st June:

4 x 2k / 5min rest:
6:59.4 / 1:44.8 / 27
6:58.8 / 1:44.7 / 28
6:59.5 / 1:44.8 / 27
6:54.1 / 1:43.5 / 28

Totals: 27:51.8 / 1:44.4 / 27

Tuesday 31st May:

10k = 36:57.0 / 1:50.8 / 25
2k splits:
1:54.7 / 24
1:52.8 / 24
1:50.9 / 25
1:48.9 / 26
1:46.8 / 27

2min rest then:

1k = 3:14.6 / 1:37.3 / 31
200m splits:
1:39.7, 1:39.0, 1:38.0, 1:36.5, 1:33.2

Saturday 28th May:

30mins = 8400m / 1:47.1 / 26
5min splits:
1:46.6 / 27
1:46.6 / 27
1:46.3 / 27
1:46.9 / 26
1:49.2 / 26
1:46.9 / 27

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