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Archive for August 19th, 2012

Cross team challenge

Posted by thepeteplan on August 19, 2012

My training has been lacking a reason to push hard on the sessions. To give me a reason to push hard on today’s session I decided to do this month’s cross team challenge, and pick a person to beat. The challenge this month is decending distance reps of 1500m, 800m, 400m, 200m, 100m with a 2min passive rest between, and so starting each rep from a static start. This is not my preference for interval training, I prefer to do active rest and take a rolling start into each rep, but for all but the very short sprints I do not find that it impacts the score. So as rules are rules I went with it.

My team mate jd looked like a good person to aim for, and with a 1:37.1 average pace for the set would be a hard target. The plan was roughly 1:40 for the 1500 / 800, 1:30 for the 400, 1:25 for the 200 and 1:20 for the 100, which I thought in total would get me about there to beat jd’s score. It went like this:

1500m = 4:59.2 / 1:39.7 / 31
2min passive rest
800m = 2:38.4 / 1:39.0 / 32
2min passive rest
400m = 1:12.8 / 1:31.0 / 37
2min passive rest
200m = 34.2 / 1:25.5 / 42
2min passive rest
100m = 16.1 / 1:20.5 / 45

3000m = 9:40.7 / 1:36.7 / 37

I knew that a few tenths up on plan in the early reps would buy me a fair bit of leeway in the later reps. It felt good to put some pace down in the final reps too, I’ve not done that for a while! I felt like I was working comfortably hard during the first 2 reps, which means that this was probably about right for my current mental and physical fitness level. There was probably more to be taken physically in the early reps, but it would have had an impact on the later reps.

These decreasing reps are a difficult one to pace for the best overall average pace. The 1500m is half of the overall session distance, and so has the biggest impact on the average pace. But it is also about double the duration of the next longest rep, so pace it too hard and you won’t recover from it. Whether there was too much left in the final reps is very difficult to judge, a short duration high rate sprint is always there if you have reasonable erg sprinting genes.

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