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The Pete Plan blog

Good days and bad days (Week 5 of 5)

Posted by thepeteplan on December 20, 2011

We are now into the final week of the first phase of the Boston training group. This first 5 week phase has been aimed at 5k training, and will be followed by an 8 week phase aimed solely at the 2k race in Boston. The aim was to build up a good fitness base, get a good idea of current capabilities, and perhaps more importantly build some mental strength prior to the hard 2k focused sessions.

Last night was the final hard core session of the first 5 weeks, with only the 5k TT to do later in the week. The progression we went through was:
15 x 500m / 1min rest
12 x 600m / 1:20 rest
9 x 750m / 1:40 rest
7 x 1k / 2min rest

Now we dropped back a place to the 9 x 750m but dropped the rest right down to 1min, the same as we did for the 500s in week 1.

9 x 750m / 1min rest:
2:32.6 / 1:41.7 / 29
2:32.8 / 1:41.8 / 29
2:32.8 / 1:41.8 / 29
2:32.8 / 1:41.8 / 29
2:32.7 / 1:41.8 / 29
2:32.8 / 1:41.8 / 29
2:32.7 / 1:41.8 / 29
2:32.6 / 1:41.7 / 29
2:31.3 / 1:40.8 / 29

22:53.0 / 6750m / 1:41.7 / 29

I had managed 1:41.2 average with 1:40 rest 2 weeks ago, but I had a fairly hard 10k in my legs from yesterday so aimed just to get all reps under 1:42 today. Hard work, but sustainable. I didn’t try to push the last rep particularly, so could have skewed the average by pushing that a few seconds quicker had I wanted to.

Sunday I did a fairly solid 10k row, aiming for consistent 1:48s throughout (with a little push in the last 1k):

10k = 35:52.0 / 1:47.6 / 26
2k splits:
7:11.8 / 1:47.9 / 26
7:12.1 / 1:48.0 / 26
7:12.1 / 1:48.0 / 26
7:12.0 / 1:48.0 / 27
7:04.0 / 1:46.0 / 27

Friday was a bad day. I don’t know why, but some days it just isn’t there, whatever it is. The 5 x 5min reps felt tough from the outset, and I had to drop pace after the first rep to get through. In the final rep I got a bad stitch 2mins into it, not something I have really ever experienced on the erg before (possibly due to dehydration), and I had to stop just before the 4min mark of that final rep as it felt like I would do some real damage if I didn’t!

5 x 5mins / 5min rest:
1474m / 1:41.7 / 29
1465m / 1:42.3 / 29
1464m / 1:42.4 / 29
1464m / 1:42.4 / 29
4mins @ 1:42.5 / 28

The plan now is for a fairly steady few days before a 5k time trial on Friday to end this phase. Ideally I will aim to just break 17mins on Friday, though I will pace it conservatively which will require a fast finish if I’m to do that.

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