2k paced work – less than 4 weeks to go
Posted by thepeteplan on January 23, 2012
I may not seem to find the time to regularly blog my training here, but I am still training hard when I have the time and energy. Each week my Monday night “core” is the most important session of the week. This is the session that I need to see weekly improvement on to know that my training is moving me in the right direction towards race day – everything else is about enabling me to keep improving on that one session.
Tonights session was a 4 x 1k, last rowed on 27th December, about 4 weeks ago. The paces achieved on 27th Dec are in brackets after today’s:
4 x 1k / 5min rest: (27th Dec result)
3:14.8 / 1:37.4 / 32 — (1:38.0 / 32)
3:14.6 / 1:37.3 / 32 — (1:38.0 / 32)
3:14.9 / 1:37.4 / 33 — (1:37.9 / 32)
3:13.3 / 1:36.6 / 33 — (1:36.8 / 32)
4k = 12:57.6 / 1:37.2 / 32 — (1:37.7 / 32)
A good improvement on the speed reps session that I probably hate the most. They are long reps, they are all equal length, and they hurt! I have done this session a lot over the years though, so I know how it relates to a 2k for me. This result would put me at 6:24 / 6:25 for a 2k at similar effort at the moment.
Last week’s session was a progression from 2 weeks before, when the session had a 1200 / 800 split on the longer reps:
1st Jan: 1200 = 1:35.9 + 800 = 1:35.9; 2k = 6:23.7
For this workout the split in the 2k simply changed by 100m to make the core reps 1300 / 700. The instructions were to push the 1300 and 700 hard. My target was to go at least as fast as the 1200 / 800 last time. Target for the 500s was again 1:38.0.
500m = 1:38.0 / 32
1300m = 4:07.6 / 1:35.2 / 33
500m = 1:38.0 / 32
700m = 2:12.5 / 1:34.6 / 34
500m = 1:36.8 / 32
3500m = 11:12.9 / 1:36.1 / 32
1300 + 700 = 6:20.1
So a 3.6second improvement on the combined 2k, with a faster final 500m as well. So speed work is all moving in the right direction, and with 3 more of these Monday core sessions to go I am still on target to be able to go under 6:22 on race day.