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The Pete Plan blog

Archive for November 21st, 2011

15 x 500m (5k training)

Posted by thepeteplan on November 21, 2011

Sunday:

Nice easy 30mins yesterday.

30mins = 7530m / 1:59.5 / 20

Monday:

Today was the start of my new training group. 13 weeks leading up the the Crash Bs / World Indoor Rowing Championships in the USA, split as 5 weeks of 5k training up to Christmas, then 8 weeks of 2k training leading in to the worlds. The first session on the 5k training is a new one for me, with a different progression of sessions this year. In previous years I have successfully done the 5k training through 500s, 600s, 750s and 1ks each with 1min rest and 6k total session distance. This year I’m doing it a little differently, and so the first session is up from 12 to 15reps of 500m.

15 x 500m / 1min rest:
1:41.8 / 28
1:41.8 / 28
1:41.5 / 28
1:41.4 / 29
1:41.1 / 29
1:40.7 / 29
1:40.7 / 29
1:40.5 / 29
1:40.5 / 29
1:40.5 / 30
1:40.4 / 30
1:40.3 / 30
1:39.9 / 30
1:39.8 / 31
1:37.9 / 31

7500m = 25:08.9 / 1:40.5 / 29

This is faster than the target I set other people, and faster than I really should have gone for the intention I have for this progression over the next few weeks. But sometimes I need to push the sessions pretty hard to be sure that the level I pitch them at for the training group is about where I intend. A good session done in a group with two other guys.

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