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The Pete Plan blog

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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