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The Pete Plan blog

CTC and sprint reps

Posted by thepeteplan on February 17, 2014


Following the 2k @ 28spm that I posted in my last blog entry I have now moved into the final 2 weeks of prep for the English IRC in Manchester on 2nd March. One important aspect of this final race prep is short reps at close to max pace. These really help me in getting the stroke rate up, and in teaching myself how to maintain a very quick pace when I’m fatigued – a great learning point when it comes to the sprint finish of a 2k. When I prep properly with this type of sprint training I am always confident that I can beat anyone in a final sprint finish who is of a similar 2k standard. So if I am level with an opponent with 200m to go I will beat them. At the moment I am neither up to the 2k standard I want to be, or up to the standard I’d like to be in this type of workout. But the prep and the 2k standard go together, so still relatively I feel I can out sprint my competitors in that final sprint finish.

Feb 13th:

20 x 100m / 45sec rest:
2000m = 5:30.9 / 1:22.7 / 42

All reps between 1:21.5 and 1:23.5.

Feb 15th:

30mins = 8003m / 1:52.4 / 23

The next hard workout was a second and final go at this month’s CTC challenge row. I rowed this one with a team mate who was about 3sec / 500m faster than me, and that gave me a good push and motivation to do well. Compared to the last time I did this challenge (look back a few blog entries ago) I pushed harder on the first 4 reps, and managed pretty much the same solid pace for the final rep. Overall this gave me a solid 0.5sec pace improvement.

Feb 16th:

CTC monthly challenge row, second and last attempt.

4mins = 1205m / 1:39.5 / 31
4min rest
3mins = 908m / 1:39.1 / 32
3min rest
2mins = 611m / 1:38.1 / 33
2min rest
1min = 305m / 1:38.3 / 33
1min rest
3mins = 947m / 1:35.0 / 35

13mins = 3977m / 1:38.0 / 32


Feb 17th:

30mins = 8050m / 1:51.8 / 24

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