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The Pete Plan blog

Archive for August, 2011

2 weeks to go…

Posted by thepeteplan on August 30, 2011

Until the end of the Pete Plan distance training group, and time for the 60min time trial. On our Monday core sessions we have moved up from 5min reps right through to 15mins reps each with 1min rest between them. Now as we go back down in the rep durations that the 60mins is split in to the rests are shortening, and the pace is increasing. Yesterday’s fun was 7min30 reps with only a 45 second rest between them. Enough to refocus, drink a couple of mouthfuls of water, and then set off again.

8 x 7min30 / 45sec rest:
2066m / 1:48.9 / 26
2066m / 1:48.9 / 26
2066m / 1:48.9 / 26
2067m / 1:48.8 / 26
2067m / 1:48.8 / 26
2068m / 1:48.8 / 27
2070m / 1:48.6 / 27
2151m / 1:44.6 / 28

60mins = 16622m / 1:48.2 / 26

Happy with that set as it’s the furthest I’ve done on one of these Monday sessions, and over a second quicker pace than when I did this session with 1min rests around 3 weeks ago. The biggest thing is though that I can hold the pace through the session and still have a lot left for a fast last rep – it’s all about getting through the majority of the distance with confidence before pushing on when the line is in sight.

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Subjective vs. objective intensity

Posted by thepeteplan on August 17, 2011

Another 60min session today, this time broken into 3 reps with 2min rest between. This is the third time we’ve done this session so far during the distance training plan. Last time out was 2 weeks ago when I did 1:52.1, 1:51.9 and 1:48.5 for a 1:50.8 average.

3 x 20mins / 2min rest:
5482m / 1:49.4 / 26
5479m / 1:49.5 / 26
5536m / 1:48.3 / 26

60mins = 16496m / 1:49.1 / 26

Subjectively this felt pretty tough throughout, but I tried to think objectively as I was doing each rep, trying to work out how close to max I was actually operating. I’m getting gradually faster week on week, but I still don’t think I am really pushing physically all that hard. This was just comfortably tough, in that it didn’t really get harder rep to rep. The 2min rest periods felt nice and long after the 15min reps with a 1min rest on Monday.

To a lesser or greater extent I think that everyone’s performance on the erg is limited by their brain, not their physiology. Of course the ultimate standard you can reach is going to be limited by your physiological attributes, but throughout your training process your brain is going to limit how close you get to that current potential level. Without this specific training for the 60min test my brain tends to limit my performance a lot, and it perceives that it’s a long way, and doesn’t want to hurt. Some people don’t seem to need this, and can just jump from distance to distance and seemingly put in maximal performances with no specific training.

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Half way there…

Posted by thepeteplan on August 16, 2011

4 weeks ago I began two training group, one aimed towards a longer distance trial over 60mins, the other towards a short distance time trial over 1k. I have been following the long distance training sessions along with that group, and balancing the training with my currently very busy schedule. Each group is running for 8 weeks, and so we reached the half way point over the weekend.

Since my last blog post I have continued to put in the hard training metres, aiming to complete the target duration on at least a couple of sessions each week through both interval work and steady state rowing. These are the sessions I have completed since the last update:

Saturday 6th:

This session was a format of session I like to do to pass the time in longer sessions. It is kind of the half way point between a free fartlek type session and a formal interval session. The idea is to row the majority of the session at a comfortable aerobic pace, but put in faster bursts throughout to break up the time. The format I like to use is to do these bursts every 2.5mins and start off with 10 harder strokes, then 11, and so on up to 33 hard strokes with 2.5mins to go. These hard strokes are done at roughly 5k pace, but I am not overly strict on this type of session – it is merely a method to get through a longer distance by giving you something to concentrate on.

60mins = 15801m / 1:53.9 / 24
10min splits:
1:57.6 / 22
1:54.8 / 24
1:54.3 / 24
1:53.3 / 24
1:52.6 / 25
1:50.9 / 25

Monday 8th:

I attempted the next in my progression of Monday intervals, without much success. I will explain more about this progression on the more successful attempt on Thursday, below. This should have been 6 reps, and faster!

3 x 10mins / 1min rest:
2679m / 1:51.9 / 25
2692m / 1:51.4 / 25
2717m / 1:50.4 / 24

Tuesday 9th – 30mins very steady

Wednesday 10th – rest

Thursday 11th:

I reattempted the failed session from Monday. I’d had to make a 5.30am started on Monday for the 240mile commute to the office, and by 7pm when I made it to the gym that was never going to be a successful session. Over the first 3 weeks we had done 12 x 5mins, 10 x 6mins and 8 x 7.5mins each with 1min rest between reps. This 6 x 10mins was the second to last session in this progression.

6 x 10mins / 1min rest:
2701m / 1:51.0 / 25
2718m / 1:50.3 / 25
2727m / 1:50.0 / 25
2734m / 1:49.7 / 25
2747m / 1:49.2 / 25
2825m / 1:46.1 / 27

60mins = 16451m / 1:49.4 / 25

Friday 12th:

Back to a steady single distance (or rather time) piece on Friday, and another straight 60mins.

60mins = 16000m / 1:52.5 / 25
5min splits:
1:53.5 / 25
1:53.5 / 25
1:53.5 / 25
1:53.5 / 25
1:53.5 / 25
1:53.3 / 24
1:53.2 / 24
1:53.3 / 24
1:52.9 / 25
1:52.5 / 22
1:52.0 / 25
1:45.9 / 27

Saturday 13th – steady 30mins

Sunday 14th – rest

Monday 15th:

Yesterday was on to the longest reps of the Monday progression, and a big jump up to 4 x 15mins, still with only a 1min rest between reps.

4 x 15mins / 1min rest:
4128m / 1:49.0 / 26
4112m / 1:49.4 / 26
4113m / 1:49.4 / 26
4146m / 1:48.5 / 26

60mins = 16499m / 1:49.0 / 26

A good strong session, even if I did mis-calculate the distance I needed in the final rep to hit 16500m for the session!

With still the majority of the last 4 weeks to go I still have a long time to improve on these performances, and so my potential for pace in the final 60min time trial. The Monday intervals go back down in rep length now so that the intensity can increase, and the overall volume of the programme remaining much the same.

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5 x 2k / 2min rest

Posted by thepeteplan on August 5, 2011

Today’s fun session was a 5 x 2k / 2min rest. The session guidelines I set for this one were to use the first and last as warm up and cool down (at a set pace target), then the middle three were to be done hard, and at fairly low stroke rate. For myself I decided to aim for roughly 20,22,24spm for those middle three reps, and push it at such a pace that I could hopefully just hold the pace as the rate went up each rep.

5 x 2k / 2min rest:
7:37.5 / 1:54.3 / 23
6:59.6 / 1:44.9 / 21
6:59.6 / 1:44.9 / 23
6:59.5 / 1:44.8 / 25
7:36.0 / 1:54.0 / 23

Totals: 36:12.2 / 1:48.6 / 23

As sub7 was an obvious target for rep 2 after the first minute or so that became the pace target for the hard middle three reps. I slipped 1spm over where I intended to be for each rep in order to hold on to the pace, but a good session overall and lots of effort going in to those middle 3 reps.

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Back to the plan

Posted by thepeteplan on August 4, 2011

Monday:

First core session of the week, and a tough one in the heat and with a week off hard sessions.

8 x 7.5mins / 1min rest:
2051m / 1:49.7 / 25
2056m / 1:49.4 / 26
2058m / 1:49.3 / 26
2052m / 1:49.6 / 26
2052m / 1:49.6 / 26
2054m / 1:49.5 / 26
2060m / 1:49.2 / 26
2074m / 1:48.4 / 26

60mins = 16457m / 1:49.3 / 26

Tuesday: Rest

Wednesday:

Second core session of the week on Wednesday, and again 60mins in reps with the aim of a 60min TT at the end of this training period.

3 x 20mins / 2min rest:
5350m / 1:52.1 / 24
5361m / 1:51.9 / 24
5529m / 1:48.5 / 26

60mins = 16240m / 1:50.8 / 24

Thursday:

Today this month’s Cross Team Challenge (CTC) first attempt. Meant as a steady distance piece, but I started off too fast and made it much tougher than it should have been.

10549m = 38:10.1 / 1:48.5 / 26
2k splits:
1:47.7 / 25
1:48.3 / 26
1:48.5 / 27
1:49.3 / 26
1:49.9 / 26
1:44.4 / 28 (last 549m)

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