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The Pete Plan blog

Archive for July, 2013

8 x 500m / 2min rest

Posted by thepeteplan on July 29, 2013

To the gym today for the first time in many weeks, and some shorter reps also for the first time in many weeks.

8 x 500m / 2min rest:

1:35.9 / 33

1:35.9 / 33

1:35.9 / 33

1:35.9 / 33

1:35.8 / 33

1:35.8 / 33

1:35.8 / 34

1:35.0 / 33

4k = 12:46.0 / 1:35.7 / 33

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Rowpro 30mins

Posted by thepeteplan on July 26, 2013

rowpro 30mins 26Jul13

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10k and 30mins

Posted by thepeteplan on July 22, 2013

Saturday 20th:

10k = 36:38.2 / 1:49.9 / 26

Monday 22nd:

30mins = 8202m / 1:49.7 / 26

Hot work at the moment!

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30mins – bad timing

Posted by thepeteplan on July 17, 2013

After a long day out today I didn’t intend to train having not arrived home until 7.30pm, and just after eating. But I made a deal with myself that if there was anything around 30mins on rowpro starting before 8pm I would train. (Un)fortunately there was a 30mins there at 7.50pm, so I had to keep my side of the deal. Still around 27degrees C in the garden, but I got set up with the erg and the laptop. I couldn’t believe it when it started raining 2 mins before the start, but a rapid set up of the garden umbrella over the laptop saved the day.

With the heat and a belly full of dinner this wasn’t the most fun.

rowpro 30mins_17Jul13

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30mins in 30+ degrees C

Posted by thepeteplan on July 13, 2013

Today’s effort was a fairly steady 30mins in the back garden, with the temperature measuring 32 degrees C at the beginning.

30mins rowpro 13Jul13

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CTC + 5min reps

Posted by thepeteplan on July 12, 2013

5min warm up

CTC = 2mins @ 20spm = 615m / 1:37.4 / 20

8 x 5mins / 2min rest on rowpro:

1305m / 1:55.0 / 24

1307m / 1:54.7 / 24

1541m / 1:37.4 / 33

1305m / 1:54.9 / 24

1305m / 1:54.9 / 24

1308m / 1:54.7 / 24

1503m / 1:39.8 / 31

1305m / 1:54.9 / 24

After the CTC I decided to look on rowpro for a cooldown distance to do. As there was an 8 x 5mins / 2min rest with two of the people I’m coaching at the moment I thought that would be good enough as a cool down. I wanted to try a couple of quicker reps during this part of the session, and was pleased to do a sub 6:30 (2k paced) 5min rep as number 3, and a sub 6:40 (2k paced) rep as number 7. Overall a good workout, even though only 12 minutes of it was hard paced.

 

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10k rowpro + 8k run

Posted by thepeteplan on July 11, 2013

Wednesday: 8k off road run

Thursday: Solo on rowpro:

10k 11Jul13

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60mins on rowpro

Posted by thepeteplan on July 8, 2013

60min rowpro 7Jul13

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Rowpro 30mins

Posted by thepeteplan on July 5, 2013

30mins rowpro 5Jul13

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And another month passes

Posted by thepeteplan on July 2, 2013

I spent the first week of June working in India. I had never been that far east before, and it was somewhat of a cultural shock, and quite a heat shock being over 40 degrees C every day. I could write a lot about the week, but as this is a training blog I will stick to that for now. In the 6 days away I managed two gym sessions when I was staying in a hotel on the first and last day (the rest of the time was spent living in a cabin on an Indian Air Force base). No rowing machine, unsurprisingly, so it was just running and weights.

Since I got back from India I have been training, though nothing overly structured. At the moment I am on the balancing act between work, travel to work, masters degree study, coaching, training, and then right down at the bottom of the list blogging about training. I have around 3 to 4 weeks of the current masters degree term to go and then once the assignments are handed in I will have the summer off. Hopefully I will then have time for a few weeks of structured and hard training! Coaching wise I get a number of emails each week from people asking me if I’m still available for remote coaching as I don’t mention it really when I blog. The simple answer is yes I am, but I am not actively trying to push the coaching, or if anything I am actively trying not to push it (if the distinction makes sense). I am currently coaching around a dozen athletes in various places (UK, USA, Canada, Faroe Islands, France, Norway, Ireland), but I am trying to keep the numbers down as much as possible due to the time I have available.

On to training, a few recent sessions:

Tue 2nd July: 30r20 = 8065m / 1:51.5 / 20

Sun 30th June: 60mins on rowpro = 16001m / 1:52.4 / 25

Mon 24th June: 6 x 1k / 1min rest = 20:46.6 / 1:43.8 / 29

Sun 23rd June: 60mins = 16324m / 1:50.2 / 26

I did train between the 24th and 30th, but it can’t have been anything too interesting as I didn’t take a photo of the monitor. I really should start writing in my training diary again…

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