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The Pete Plan blog

August CTC

Posted by thepeteplan on August 4, 2013

An interesting session tactically for the CTC this month. It is a fairly standard 8 x 500m / 2min rest session, but with the rules that 4 of the reps must be at 20spm or below, and 4 at 30spm or above. The tactics comes in with which reps to do at 20spm, and which to do at 30spm+, and how hard to push each rep through the session. I decided that the easiest way seemed to be to alternate between low and high rate rep to rep.

8 x 500m / 2min rest:
1:41.9 / 20
1:36.9 / 35
1:41.9 / 20
1:36.1 / 35
1:41.6 / 20
1:36.0 / 34
1:41.2 / 20
1:31.0 / 37

Total: 4000m = 13:06.7 / 1:38.3 / 28

Pretty happy with that, and quicker than I expected to go pre session. Obviously a fair bit more to give judging by the final rep.

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