Solid middle distance work
Posted by thepeteplan on May 10, 2014
I still seem to be motivated only by moderate to hard middle distance work. I think this stems mainly from feeling like I lack time to warm up properly to do justice to interval sessions, certainly on work days. During the week I leave the house at 7am and get home and 6pm, then I am straight out to the garage to train. Making the most efficient use of time at that point always seems to point to middle distance pieces. However, training is going well despite a general lack of interval work, so in reverse order over the past 10 days or so since the last blog entry:
10k = 35:32.6 / 1:46.6 / 28
1250m splits: 1:45.8, 1:47.4, 1:47.2, 1:47.4, 1:47.6, 1:47.3, 1:47.1, 1:42.9
After yesterday’s hard 10k ideally today should have been a nice steady (lower intensity) distance piece, but in general I get bored more easily on lower intensity rows, and as my overall volume of training is pretty low I can listen to my body and rest when I need to. A 1k warm up prior to the 10k to allow a quick start, then settled into maintain sub 1:48 splits throughout the row. Still able to put in a good fast last 1250m, which to me shows that I am working harder mentally through the middle of these 10ks than I am physically.
10k = 35:55.1 / 1:47.7 / 27
1250m splits: 1:49.8, 1:49.3, 1:48.9, 1:48.7, 1:48.2, 1:47.9, 1:47.0, 1:42.0
No warm up for this one, or rather I incorporated the warm up into the first section of the 10k. 1:50 pace is about my cut off for not needing to warm up before. As long as the rate is fairly high I don’t stress my body too much at that pace and rate combination. Felt good throughout this one, and enjoyed pushing the last 1250m hard.
5k = 17:25.4 / 1:44.5 / 29
500m splits all 1:44.8 or 1:44.9 aside from the last 500m at 1:41.8.
Time constraints meant this one had to be done about 30mins after dinner, but it needed to be done as redemption for stopping at half way on the 5k the day before.
2500m @ 1:44.9 as an aborted 5k attempt, followed by 500m @ 1:26.1.
DOMS from weights on Monday made the 5k heavy from the start, and caused me to struggle to get the rate up to where it needed to be for the pace. Rather than slow down (which I should have done) I got through to half way then stopped. An early 500m challenge series row for the month just to put a marker in the sand.
6th May: Rest day
5th May: Weights.
10k = 35:59.4 / 1:47.9 / 27
1250m splits: 1:49.0, 1:49.0, 1:48.9, 1:49.0, 1:49.0, 1:49.0, 1:48.9, 1:40.8
Training back in the killer instinct sprint finish here. Deliberately slightly lower intensity for the first 8750m than I can do to set up for a fast last split, and pushing that last split hard to see if I could get the row under 36mins.
60mins = 16229m / 1:50.9 / 25
7min30 splits: 1:52.4, 1:52.5, 1:52.4, 1:52.5, 1:52.4, 1:51.9, 1:49.8, 1:43.7
A good solid 60min row. Steady and comfortable at 1:52.5 for the first half, then gradual negative splits from there before pushing hard for the final split.
2nd May: Rest day
30mins = 8273m / 1:48.7 / 26