Lunch hour

The Pete Plan blog

2 weeks till (5k) race day

Posted by thepeteplan on September 6, 2014

I started this week off with a few days away in the Netherlands for work. Through luck rather than judgement (as it was the only choice) the hotel had a gym with a lone Model D erg. Unfortunately, like most hotel gyms, it was a poorly maintained erg in a badly ventilated gym. It was better than nothing though. Sunday was a long day – drive to work, meet a colleague and swap to a work car, then drive from there to Folkstone, through the channel tunnel, pass through France, drive the width of Belgium then most of the length of the Netherlands to get to the final destination. Just time to squeeze in a steady 30mins before dinner.

31st August: (Hotel gym Netherlands)

30mins = 8014m / 1:52.3 / 24

Monday was a long working day that involved very little in the way of food or drink. Bad planning, and not conducive to training. So just a short and slow session pre dinner.

1st September: (Hotel gym Netherlands)

5k = 1:53.9 / 24

Tuesday was the long drive back for the return journey home via work.

2nd September: REST (Travel back from Netherlands)

It is easy when other factors get in the way of your training regime to just do easy sessions for a while. It you put in the hard core sessions during these periods you will continue to make progress though, so during periods of lower volume keep the quality of the sessions high, don’t take the easy route. The last 3 x 2k session to beat included two 6:49s and a 6:45, so I went into this session aiming to beat the previous score rep for rep.

3rd September:

3 x 2k / 5min rest:
6:48.9 / 1:42.2 / 30
6:48.9 / 1:42.2 / 31
6:43.2 / 1:40.8 / 32

6k = 20:20.9 / 1:41.7 / 31

4th September: REST

Yesterday it was the hard distance piece of the week. Back to the 6k this time, and a 20:57.0 to beat from 3 weeks ago. Last time on the 6k the targets were all splits under 1:46 and the final average under 1:45, each was moved on by a second this time.

5th September:

6k = 20:46.6 / 1:43.8 / 29
750m splits:
1:43.4 / 30
1:44.8 / 29
1:44.8 / 29
1:44.9 / 29
1:44.8 / 29
1:44.5 / 29
1:44.0 / 29
1:39.6 / 31

Only 5 weeks ago it was a maximal 5k effort to dip under 1:45.0. Now I have achieved a 1:45.0 for 30mins (over 8500m), a 6k at 1:43.8, and on a bad day a 5k at 1:43.2. Things are certainly moving in the right direction.

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