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The Pete Plan blog

Archive for April, 2014

Another week of progress

Posted by thepeteplan on April 30, 2014

I’ve managed to put in some pretty good quality training over the past 7 days, so in reverse order below:

29th April:

4 x 2k / 5min rest:
6:59.4 / 1:44.8 / 29
6:55.6 / 1:43.9 / 29
6:54.9 / 1:43.7 / 30
6:48.6 / 1:42.1 / 31

8k = 27:38.5 / 1:43.6 / 28

I had not done this session for some time, so it was wise to take a slightly tentative approach by negative splitting the reps in order to judge the session as I went through. In the end it felt comfortably hard. Obviously not much of a step in pace from rep 2 to rep 3, but plenty left in the end for a fast rep 4.

27th April:

30mins = 7915m / 1:53.7 / 24

A nice easy recovery row after 2 hard days in a row.

26th April:

21097m = 1h 18m 43.3s / 1:51.9 / 26

2750m splits: 1:53.0, 1:53.0, 1:53.0, 1:52.8, 1:52.7, 1:51.7, 1:50.9, 1:46.2

It seemed like a good idea at the time. Anyone who follows my blog will have seen that I very rarely row over 10k in a session these days, and even then often opt for 30mins due to time constraints (ok, this is really a poor excuse as who can’t find an extra 6 to 8 minutes to make it a 10k really? Mental weakness or laziness more like). But I had the time last Saturday, so fancied giving a solid half marathon a go. Flat split the first half, negative split the second half. Good solid row after yesterday.

25th April:

10k = 35:58.4 / 1:47.9 / 27

1250m splits: 1:46.6, 1:47.9, 1:48.0, 1:48.0, 1:49.5, 1:49.6, 1:47.9, 1:45.6

I set out on this row with the aim of doing a solid sub 36min 10k. It felt tough (mentally) at half way though, and I had to make the decision to slow down and regroup. I slowed just enough to recover (again, mentally) but not too much to put the initial target out of reach. Happy with the time, but really in current shape this should be a very straightforward row, after all it is close to 5seconds slower than pb pace, and I am more like 3seconds away from pb pace on most sessions.

23rd April:

30mins = 8274m / 1:48.7 / 26

A solid 30min row, 1:49s for the majority with a fast last 5mins at 1:44s.

So all in all a good training week. Around 60k of distance over 5 sessions, with a good interval session and my longest row for some time.


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Back to intervals – 5 x 1250m / 3r

Posted by thepeteplan on April 22, 2014

22nd April:

Today a steady 30mins straight after work in the garage.

30mins = 8009m / 1:52.3 / 23

21st April:

It seems like weeks since I did any real interval training to speak of, aside from a single go at this months CTC earlier this month. So it was time to ease back into interval training with a negative split 1250m reps session. Aiming to begin at just under 1:45 pace and reduce by a second a rep.

5 x 1250m / 3min rest:
4:22.1 / 1:44.8 / 28
4:19.6 / 1:43.8 / 29
4:16.9 / 1:42.7 / 30
4:14.5 / 1:41.8 / 31
4:09.3 / 1:39.7 / 31

6250m = 21:22.4 / 1:42/5 / 29

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The past week…

Posted by thepeteplan on April 20, 2014

A continued theme for the past week of a mixture of moderate to hard 30min and 10k rows with a couple of weights sessions. I really will incorporate some interval training back in there soon. At the moment though this middle distance work is feeling pretty good, and although not that fast I feel like I am building mental strength as evident by the fast last splits to most sessions. I am getting the desire back to push hard to the line in these sessions, which will translate across nicely to any interval sessions, and then from there to any time trials I might do.

20th April:

30mins = 8263m / 1:48.9 / 26

5min splits: 1:51.9, 1:51.7, 1:49.9, 1:48.5, 1:47.7, 1:43.8

19th April:

Weights: Cleans, deadlifts, shoulder press, barbell rows, press-ups

18th April:

30mins = 8201m / 1:49.7 / 25

5min splits: 1:52.8, 1:52.6, 1:52.1, 1:51.1, 1:47.3, 1:43.0

16th April:

10k = 36:06.3 / 1:48.3 / 27

1250m splits: 1:49.0, 1:48.9, 1:48.9, 1:48.9, 1:49.0, 1:48.9, 1:48.8, 1:43.9

15th April:


13th April:

10k = 35:49.1 / 1:47.4 / 27

1250m splits = 1:47.8, 1:48.8, 1:48.9, 1:48.7, 1:48.8, 1:47.7, 1:46.6, 1:42.0

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Nearly a month on….

Posted by thepeteplan on April 13, 2014

It is nearly a month since I last posted a blog entry. In the last post I said it was time to get strong, and that I was beginning to introduce weights into my weekly training regime. In the past month I have consistently trained with the weights, perhaps not often enough for optimal gains, but enough to certainly make gains. I spent the first couple of weeks getting my body used to the new training stimulus with 3 sets of 10 of various exercises (mainly compound moves), and then moved on to 5 sets of 5 of each of the exercises. The core of the training I’m doing is cleans, deadlifts, shoulder press and bent over barbell rows. Most sessions I have also been doing squats, but I am fairly limited on the weight I can squat with only having free weights – I can only squat the amount of weight I can clean and press, rest on my shoulders, then press again after the set. This isn’t a lot, so makes squats a little pointless. However, I will still do them some sessions with this lighter (than ideal) weight.

Around this I have put in some reasonable erg sessions, though generally single distance or time pieces rather than much in the way of interval training. Some of the sessions in reverse order:

13th April:
10k = 35:49.1 / 1:47.4 / 27 (neg split with a last 1250m @ 1:42.0)

12th April:
Weights (as above)

11th April:
10k = 36:29.7 / 1:49.4 / 26 (steady paced in the 1:49s)

10th April:
16min19 challenge series = 4700m / 1:44.1 / 29 (steady in the high 1:44s with a push at the end)

9th April:
CTC for April:
1344m = 1:38.4 / 32
1085m = 1:38.4 / 33
978m = 1:37.5 / 33
2min30 rest between each rep

8th April:
Rest day

7th April:
30mins = 8126m / 1:50.7 / 24

5th / 6th April – Weights one day, rest the other

4th April:
30mins = 8474m / 1:46.2 / 28 (seasons best)

For the few days prior to 4th April I was away at a work conference. I took the opportunity after a few days of enforced rest to push a 30min session hard and see what I could achieve. Not quite where I want to be, but a seasons best row and a good solid middle distance piece. Work has been very busy and somewhat stressful over the past couple of months, and as is evident this has left little energy for really hard training, or motivation (or need really) to blog about it. Overall though there have been some good sessions in there, and the incorporation of the weight training is having a positive effect I believe.

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