Lunch hour

The Pete Plan blog

Archive for September, 2012

10 x 1k / 1min rest

Posted by thepeteplan on September 25, 2012

My aim for the next 4 weeks is to aim my training at 10k, with 2 core sessions a week nominally one around 10k pace and one around 5k pace.

10 x 1k / 1min rest:
3:35.8 / 1:47.9 / 27
3:35.7 / 1:47.8 / 27
3:35.4 / 1:47.7 / 27
3:35.0 / 1:47.5 / 27
3:34.9 / 1:47.4 / 27
3:34.7 / 1:47.3 / 28
3:34.3 / 1:47.1 / 28
3:34.2 / 1:47.1 / 28
3:33.7 / 1:46.8 / 28
3:27.3 / 1:43.6 / 29

10k = 35:41.2 / 1:47.0 / 27

In my last blog entry I said I was heading away to the US for 10 days for work. I didn’t have the time or opportunity to erg while I was away, but did manage to run 3 times over the 10 days to maintain fitness. I have been training since I got home again, but have been lacking the time (as usual) to blog about it! Nothing special to write about anyway, so anyone that reads this hasn’t missed much!

Posted in Uncategorized | Leave a Comment »

Half marathon – GB #1

Posted by thepeteplan on September 1, 2012

As I am going away for 10 days with work tomorrow to the US I wanted to have a fairly tough few training days in order to get some benefit while I have enforced rest for a few days now. So a good final session to do before going away was my longest row in a long time, a half marathon. In order to motivate myself I picked a stiff target of getting to the top of the GB 2013 rankings for my age group, which required going under 81:05, or 1:54.6 pace. I set a target from this of breaking 80mins (it looks a lot quicker on paper) which is 1:53.7 pace, with an aim of simply keeping the average pace just under this right from the start. Although I like to row the second half a little quicker on long distance rows I don’t like to get to half way and have to row the second half quicker to make the target.

21097m = 79:26.5 / 1:52.9 / 25
4300m splits:
1:53.3 / 25
1:53.2 / 25
1:53.2 / 25
1:53.1 / 25
1:51.7 / 25

Top of the GB rankings now for 30-39 men:

And the monitor picture from the row:

Sub 80mins is always a good standard for a half marathon. Some way from my 74:36.5 pb, but I was right at peak fitness when I set that time.

Posted in Uncategorized | Leave a Comment »