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The Pete Plan blog

Archive for September, 2013

Steady day and the weekly plan

Posted by thepeteplan on September 4, 2013

Today was steady rowing day. I try to do these on rowpro now when I can as it gives you something to watch (on the laptop screen) while you’re rowing to take away the boredom. Not really needed for short sessions like this, but still helps.

30mins = 8001m / 1:52.5 / 24

I have been thinking about how to format my training week to help motivate me to keep up the harder sessions. Monday to Thursday I am out of the house at 0700 and not back in the door until 1800. With the commute and working day I don’t always have the motivation, or often really the time, for particularly hard or particularly long evening sessions. Or at least I have other priorities these days that mean I don’t want my life to be work, train, eat, sleep and repeat. On Fridays I still leave home at 0700 but am home by 1300, so Friday afternoons are a good time for a longer hard session. So my training week will have a core session on Friday and Sunday, and therefore only requiring one core session on a longer week day. So in general this will mean Tuesday for the (shorter but faster) 2k paced sessions, and Friday and Sunday for the longer core sessions. This should then be something I can stick to even when my masters degree classes start again in a few weeks time.

When I was at my fastest I had much more flexibility, and more time available. I trained at lunchtime (hence the blog title), and had a 5minute commute to work. Long sessions and on some days double sessions were no issue. But you have to train within your constraints, and make the training work the best way you can within those.

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Back to 2k training: 6 x 600m / 2min rest

Posted by thepeteplan on September 3, 2013

It has been a while, but it is finally time to get back to some serious 2k training. So for the next 8 weeks (or so, depending which race I do at the end of it) my training will focus on the 2k. The first session on this new plan was to be 6 x 600m / 2min rest. Target was to begin about 1:37 pace (the best I could expect on a 2k TT right now) and take it from there, with a fast last of course.

6 x 600m / 2min rest:

1:36.9 / 33

1:36.9 / 33

1:36.8 / 33

1:36.6 / 33

1:36.1 / 34

1:33.5 / 35

3600m = 11:32.5 / 1:36.1 / 33

Racing plan is to do the BIRC (renamed Welsh IRC really) in Cardiff on December 7th, and perhaps the Bristol IRC on 19th October. No specific aim for either race other than to be as quick as I can be given my training constraints.

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3 x 2k reps on rowpro

Posted by thepeteplan on September 1, 2013

After a double session yesterday with the 5k and 30mins I wanted to do some 2k reps today. I decided on 3 reps to try to get some quality in the final rep. Set up on rowpro with 5min rests between reps with an aim of 6:59 for the first 2 reps, and a quicker final rep.

2k = 6:59.4 / 1:44.8 / 29

2k = 6:59.3 / 1:44.8 / 29

2k = 6:45.8 / 1:41.4 / 31

500m splits for the last = 1:42.0, 1:43.7, 1:42.2, 1:37.9

The first 2 reps were roughly even paced and felt good. The final rep was a gradual negative split after a faster first 200m.

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Post holiday training

Posted by thepeteplan on September 1, 2013

I had a week away on holiday in France. I did consider taking my erg with me in the car, but decided that the week off training wouldn’t do me any harm. A bit of swimming, a bit of biking, and a generally relaxing week in great weather (aside maybe for the 1700 miles of driving) was a good way to recharge. Back into training the day after arriving home.

Monday 26th:

10k = 36:48.5 / 1:50.4 / 26

Tuesday 27th:

30mins = 8204m / 1:49.7 / 26

Wednesday 28th:

30mins = 8098m / 1:51.1 / 26 (rowed in 2min30 blocks slow then fast)

Friday 30th:

5k = 17:33.4 / 1:45.3 / 29

Saturday 31st:

Session 1: 5k = 17:33.2 / 1:45.3 / 28

Session 2: 30mins = 7901m / 1:53.9 / 24

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