3 solid days after a week out
Posted by thepeteplan on August 11, 2013
I was away on a residential course this past week from Monday to Friday, with no erg access. I ran on Monday and Thursday evenings, but the course was pretty intensive so it was probably a good thing to have enforced erg rest for the week. Straight back on the erg on Friday when I got home.
2 x 15mins / 4min rest:
15mins = 4094m / 1:49.9 / 26
15mins = 4239m / 1:46.2 / 29
A good solid second rep, pushing reasonably hard throughout.
30mins = 8304m / 1:48.4 / 27
Meant to be a more steady session on Saturday, but I was feeling good so went with it. Almost the same average pace as the 2 x 15mins the day before, and it’s good that sub 1:50 pace is now routine for this middle distance “steady” rows.
Onto today, and an interesting reps session of 6 x 4mins / 3min rest. 24mins of total time for the session, so I wanted a bit of a tester at faster pace. As I still have a target (still a far off target at the moment….) of getting a sub 35mins for 10k again this year I thought this was a good one to test out 1:45s on. I deliberately kept the rate fairly high, and especially as the pace was brought faster through the session.
6 x 4mins / 3min rest:
1145m / 1:44.8 / 29
1152m / 1:44.1 / 30
1161m / 1:43.3 / 30
1169m / 1:42.7 / 31
1178m / 1:41.9 / 31
1218m / 1:38.5 / 33
Overall a good solid few days of training, and really feel like I’m finding some form again without doing any really tough intervals.