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Archive for January 14th, 2014

A couple of jet-lagged sessions

Posted by thepeteplan on January 14, 2014

I arrive back in the country on Friday 10th ready for a shower and an afternoon of sleep. Unfortunately some home issues put that off as I got home to find that the power had tripped out some days before, and the fridge-freezer had defrosted itself on the kitchen floor. So a few hours were spent clearing that up, and the days since have been a tail of lack of sleep due to bad jetlag. Recovering from jetlag doesn’t hold the same incentive either when you’re returning to the same time zone again (GMT-8) just a few days later. It was Sunday before I found enough energy to get back on the erg.

12th January:

30mins = 8145m / 1:50.4 / 24

5min splits:
1:53.2 / 23
1:53.1 / 23
1:51.6 / 24
1:50.2 / 24
1:49.4 / 25
1:45.6 / 27

A single day back in the office yesterday, and in bed by 7pm last night. Unfortunately I was then up again a little after 11pm, ate dinner at 2.30am, then had a 2 hour sleep again from 4.30 to 6.30am – really not ideal. But this afternoon I was heading back off to the airport, so needed to do something this morning. The scheduled session looked like the best choice from the schedule for the week, even though it included a 2k time trial restricted to 26spm. 2 weeks ago I had done the 24spm version as a 6:49.5, and so went into the 2k with a target of trying to break 6:40.

14th January:

2k = 6:39.9 / 1:39.9 / 26
5min rest
500m = 1:30.7 / 37

The 2k felt a lot more straight forward than the 24spm one from 2 weeks ago. Mainly this was because I had a better expectation this time of what I should achieve. I went into the r24 2k a bit blind and set off too fast, dropping pace in the second half. But that is the beauty of doing a progression of rate restricted 2ks, once you have the first one ticked off it gives you a great idea what you can then do at each step up the progression. So I knew I had done 1:42.x for a 2k at 24spm, so had to go quicker at r26. 1:40 pace was never going to be far away from what I should be achieving, and so it turned out.

The free rate 500m after a 5min break is then in there for a couple of reasons. The main one is to give you confidence that there is still a fair bit more pace left in you following the 2k. No matter how hard you push on a rate restricted 2k you can always go quicker on a free rate 500m after it (with a few mins rest between). I could have rated higher and gone quicker on the 500m, but it served its purpose well.

I am now at the airport waiting for a flight to Las Vegas, where I will be spending the next 3 days for work. With a current delay of 1 hour on the flight I’m passing the time in the lounge, and ready to get on the plane and fall asleep pretty quickly – at least it will pass quicker that way!

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