Overall the past couple of weeks have gone very well training wise. With the main aim of this training period being the 5k the single distance or time pieces are the important ones, and those on which progress should be measured. This 10 days has included time trials at both 30mins and 5k, with each being my best performance on the row for at least a couple of years. The 30min row particularly is both pleasing and frustrating in equal measure. The ultimate target for the row was to break 1:45 pace, and as such I didn’t achieve it. But this was always going to be a stretch target, and one that I did not expect to achieve with 10mins left of the row. But I kept strong throughout, and missed out by perhaps just one or two strokes on dipping below 1:45.0 average. There was no fading at the end, so it was there.
A week later the 5km time trial was performed on a day I really didn’t feel up to a hard time trial, so to improve my time from 3 weeks before by 5seconds without having to push it to close to max is again a good sign. With a 5km race to end this phase of training in 3 weeks time I am still confident that a sub 17min performance is there on a good day.
19th August: REST
20th August:
30mins = 8571m / 1:45.0 / 29
3min45 splits:
1:44.5 / 30
1:45.6 / 29
1:45.8 / 29
1:45.8 / 29
1:45.7 / 29
1:45.7 / 29
1:45.3 / 29
1:41.6 / 31
21st August:
30mins = 8024m / 1:52.1 / 24
22nd August: Away with work
23rd August: 13 mile walk in the Peak District
24th August: Travel / rest
25th August:
30mins = 8007m / 1:52.4 / 24
26th August:
4 x 1500m / 5min rest:
5:05.5 / 1:41.8 / 30
5:05.2 / 1:41.7 / 30
5:04.8 / 1:41.6 / 31
5:01.9 / 1:40.6 / 32
Totals: 6000m = 20:17.5 / 1:41.4 / 30
27th August: REST
28th August:
5000m = 17:12.7 / 1:43.2 / 29
500m splits:
1:42.0 / 31
1:44.0 / 29
1:44.1 / 29
1:44.3 / 29
1:44.3 / 29
1:44.3 / 30
1:44.3 / 29
1:44.1 / 29
1:43.7 / 30
1:37.7 / 33
29th August:
30mins = 7922m / 1:53.6 / 24
30th August:
10 x 600m / 1min rest = 19:50.5 / 1:39.2 / 32
(Slowest rep 1:39.5, last rep 1:37.1)