Lunch hour

The Pete Plan blog

Cycle 2 – 8 x 500m / 2r

Posted by thepeteplan on March 3, 2013

8 x 500m / 2min rest:
1:35.9 / 34
1:35.9 / 34
1:35.9 / 34
1:35.9 / 34
1:36.0 / 34
1:35.9 / 34
1:35.9 / 34
1:35.4 / 35

4k = 12:46.8 / 1:35.8 / 34

The previous post stated the targets for this new rotation of core sessions. Each time the aim will be to follow the standard Pete Plan methodology and do all but the final rep at the average pace of the previous session. So last time this session averaged 1:36.0 hence the target this time of 1:36.0 for the first 7 reps (0.1 faster is ok, 0.1 slower is not). I say 0.1 slower is not ok, not because it changes the desired training effect, but just because if the first 7 reps were 0.1 slower the overall average would not have been faster, and so the target would not move on.

I’m happy with this today as I have some fair DOMS from doing some strength training on Friday afternoon. Cleans with 50kg and deadlifts with 100kg, each for 5 sets of 5 reps. I am going to try to get some basic compound strength exercises in once a week as well as the two core erg sessions.

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