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The Pete Plan blog

Another month passes

Posted by thepeteplan on February 1, 2013

Has it really been a month since I last blogged? To be fair, there hasn’t been much training to blog about since my last entry on 1st January. I continued doing steady 10k rows most days during my holiday in Seattle, arriving home on Friday 8th. I then had two days of mostly sleep before heading back to the US on a work trip, taking in the sights of Pensacola Beach in Florida, followed by Las Vegas. When I arrived back home again on Thursday 14th I had managed a total of 16km on the erg during the entire work trip, not enough to stop my fitness levels dropping somewhat.

So I have been back, and training, for two weeks now. I decided a week ago that what I really needed to do was get consistent interval training back into my routine in order to make progress, so my plan is to do (almost) standard Pete Plan interval sessions on a Sunday (speed reps) and a Friday afternoon (distance reps).

Sunday 27th Jan:

8 x 500m / 2min rest:
1:36.1 / 34
1:36.1 / 34
1:36.0 / 34
1:36.1 / 34
1:36.1 / 34
1:36.0 / 34
1:36.2 / 34
1:35.7 / 34

4k = 12:48.3 / 1:36.0 / 34

Friday 1st Feb:

5:14.7 / 1:44.9 / 29
5:14.6 / 1:44.8 / 29
5:14.5 / 1:44.8 / 29
5:14.5 / 1:44.8 / 29
5:09.1 / 1:43.0 / 30

7500m = 26:07.4 / 1:44.9 / 29

As I don’t have the pace endurance at the moment I don’t gain any benefit from taking longer rest periods on the short reps, so will be sticking with the following sessions for now:

8 x 500m / 2min rest

5 x 750m / 3:30 rest

4  x 1k / 5min rest

And the standard three for distance reps of 5 x 1500, 4 x 2k and 3k, 2.5k, 2k – all with 5min rests between reps.

With another work trip to the US in a week’s time, this time taking in Washington DC and Bristol, Pennsylvania, I will see how long I can keep up the consistent training…

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