Lunch hour

The Pete Plan blog

5k progress update

Posted by thepeteplan on August 31, 2014

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)

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: