Lunch hour

The Pete Plan blog

Posted by thepeteplan on December 20, 2013

After the speed pyramid on Sunday it allowed me to take a rest day on Monday. I then began the new training week on Tuesday with a hard effort at 10k. The plan was to hold just under 1:48 pace until a push towards the end when I was confident of only getting quicker. In order to keep myself strict on the pacing I set 500m splits and just made sure to keep each 500m just under 1:48.0. At 2500m to go I still felt good to picked the pace up by a second for the next 1k, then stepped it down each 500m from there.

17th December:

10k = 35:40.6 / 1:47.0 / 27

500m splits:
1:47.9 / 26
1:47.8 / 27
1:47.8 / 27
1:47.9 / 27
1:47.8 / 27
1:47.8 / 27
1:47.8 / 27
1:47.9 / 27
1:47.9 / 27
1:47.8 / 27
1:47.8 / 27
1:47.8 / 27
1:47.8 / 27
1:47.8 / 27
1:47.9 / 27
1:47.0 / 28
1:47.0 / 27
1:46.8 / 28
1:45.0 / 29
1:37.2 / 32

Work and life got in the way of training on Wednesday, so Thursday seemed like a good opportunity to put in a 5k score for the challenge series. When I’m fully fit the sessions I enjoy the most are the single distance (or time) pieces from 5000m upwards. The mental strength required to row them well really gives a good sense of achievement afterwards, the physical effect is not quite as intense as the 2k, and there is more time to think about pacing and efficiency. The aim for this 5k was a first 3000m at 1:45.0, then a negative split final 2k.

19th December:

5k = 17:19.9 / 1:43.9 / 29

500m splits:
1:44.5 / 29
1:44.9 / 29
1:45.0 / 29
1:45.0 / 29
1:45.0 / 29
1:45.0 / 28
1:44.5 / 29
1:44.2 / 29
1:43.8 / 28
1:38.0 / 32

A good row that felt just enough in control to never be in doubt of making the pace plan, and achieving the ultimate target of breaking 17:20. Now that I have a back stop score for the challenge series I can afford to try a harder effort next week before the end of the month.

Today was then a nice steady 30mins to finish the working week off.

20th December:

30mins = 8008m / 1:52.3 / 23

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: