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The Pete Plan blog

Another training update

Posted by thepeteplan on November 25, 2013

20th November:

A last chance to get in a score for this month’s challenge series. I wasn’t feeling well on this day, but needed to get it done with BIRC fast approaching. So I went into the row with a simple target of breaking 1:45.0 average pace.

6344m = 22:10.6 / 1:44.8 / 28
1k splits:
1:43.8 / 29
1:45.6 / 28
1:45.6 / 28
1:45.7 / 28
1:45.7 / 28
1:44.8 / 28
1:39.1 / 31 (344m)

22nd November:

Steady distance row.

30mins = 8197m / 1:49.7 / 25

23rd November:

Saturday was a rare opportunity to do a session with one of the athletes in my coaching group. We’re getting on to final sharpening with BIRC fast approaching, so moving down in rep length to 30sec reps, and a pace increase over the 250m reps we did recently.

12 x 30sec / 60sec rest:
6mins = 2081m / 1:26.4 / 38
First 11 reps between 1:26.2 and 1:27.2, final rep 1:23.7

25th November:

Onto today, and the final hard Monday core session, and the longest single rep at race pace. That’s not quite true, as I did a 1609m piece a few weeks ago at the same pace, but as a single max piece. Today the target was the same as the 500, 1250, 500, 500 session from 2 weeks ago, so 1:38.0 for the 1st and 3rd reps, and 1:36.o for the 1500m rep with a fast last 500m. So the 1500m, 500m second and final reps are essentially a split 2k.

500m, 1500m, 500m, 500m / 3min rest:
500m = 1:38.0 / 31
1500m = 4:48.2 / 1:36.0 / 33
500m = 1:37.9 / 32
500m = 1:31.8 / 35

Right on targets throughout the session. It’s hard to be completely objective about this type of session just after it, and analyse how it will relate to the 2k race coming up. Obviously the 1500m at 1:36.0 was not completely maximal, but set 2000m on the clock and could I hit the first 1500m at that same pace and push on in the final 500m?

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