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The Pete Plan blog

Archive for November, 2012

2 weeks to go…

Posted by thepeteplan on November 30, 2012

Not until a race, but until the end of term on my masters degree. The significance to training is that it will then give me more time for it, as I have a break in studying until after easter 2013.

Today a 500m reps session, and the first time doing anything faster than 1:37 pace (aside from the 2k race 2 weeks ago) for quite some time:

8 x 500m / 2:30 rest:
1:36.0 / 33
1:35.9 / 33
1:35.9 / 33
1:35.8 / 33
1:35.4 / 34
1:35.6 / 34
1:35.0 / 34
1:34.3 / 34

4000m = 12:43.9 / 1:35.4 / 33

Other recent sessions of note have included a 6344m row for the Concept2 challenge series last Monday:

6344m = 22:18.5 / 1:45.4 / 28
1k splits:
3:31.8 / 1:45.9 / 28
3:31.8 / 1:45.9 / 29
3:31.8 / 1:45.9 / 28
3:31.8 / 1:45.9 / 28
3:31.8 / 1:45.9 / 28
3:31.0 / 1:45.5 / 28
1:08.7 / 1:39.8 / 31

A 5 x 750m reps session and a 4min reps session the week before:

5 x 750m / 3min rest:
2:26.0 / 1:37.3 / 32
2:25.9 / 1:37.2 / 32
2:25.9 / 1:37.2 / 32
2:25.9 / 1:37.2 / 32
2:24.5 / 1:36.3 / 33

3750m = 12:08.2 / 1:37.0 / 32

Wednesday 21st:

4 x 4mins / 3min rest:
1177m / 1:41.9 / 29
1177m / 1:41.9 / 30
1177m / 1:41.9 / 30
1191m / 1:40.7 / 30

16mins = 4723m / 1:41.6 / 29

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Nottinghamshire IRC 2012

Posted by thepeteplan on November 19, 2012

2k = 6:26.4 / 1:36.6 / 33
500m splits:
1:37.1 / 33
1:37.8 / 32
1:37.6 / 32
1:33.9 / 35

Right on plan which was 6:30 pace for the first 1500m then gradually wind it up in the final 500m with a final 200m sprint.

Enough to win the 30+ race, and I think second fastest on the day to Eddie Ventress.

Good progress with the fast finish, and feeling fairly comfortable through the middle section. On the volume of training and lack of specific prep the time is good enough for now.

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