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Archive for October, 2014

5 x 1500, 30r20 and 1609m

Posted by thepeteplan on October 27, 2014

The last time I rowed a 1500m reps session (apart from an easy effort when recovering from a cold) was in mid August when I managed 4 reps under 1:42 pace. The aim for this session was to do the full standard PP session of 5 reps, and again all under 1:42 pace. A good solid session for a Friday afternoon.

23rd October:
5 x 1500m / 5min rest:
5:05.6 / 1:41.8 / 30
5:05.3 / 1:41.7 / 30
5:05.3 / 1:41.7 / 30
5:05.3 / 1:41.7 / 30
5:05.3 / 1:41.7 / 30
5:03.5 / 1:41.1 / 31
7500m = 25:25.0 / 1:41.6 / 30

Saturday was time for another attempt at the 30r20. After achieving a sub 1:50 average last time (just), my aim this time was to get every split under 1:50. These rows tell me that I am really lacking strength training in my routine as I don’t really feel like there is much more pace in hand, but the sessions don’t actually feel all that hard overall, and recovery is quick.

24th October:
30r20 = 8211m / 1:49.6 / 20
5min splits:
1:49.8 / 20
1:49.8 / 20
1:49.7 / 20
1:49.8 / 20
1:49.6 / 20
1:48.7 / 20

A nice short session for Sunday, and an attempt at the Indoor Rowers League challenge (www.indoorrowers.org) for October which is the mile. My main aim was to average quicker than my 2km split from the recent Bristol IRC (1:36.8), and I planned to achieve this with a “pyramid” style pacing. I have achieved good results in venue races in the past over the mile distance, but not so much over 2k races. The aim here is to go out pretty hard for the first 250m, ease off gradually through to a relative cruise through the middle third, then pick the pace back up to the end. Considering I really did cruise pretty slowly in the middle I was happy with the overall pace, and that it felt relatively easy compared to the much slower 2k pace in Bristol. Certainly a good sign, and tightening up the pace through the middle would almost certainly see me under 1:35 average pace.

25th October:
1609m = 5:07.6 / 1:35.5 / 33
250m splits:
1:31.2 / 37
1:36.4 / 32
1:37.8 / 32
1:38.6 / 30
1;36.8 / 32
1:34.8 / 33
1:31.2 / 36 (last 109m)

After 3 fairly hard days in a row a rest day today. Then I will be back to good solid sessions for the next 5 days before a work trip the US for a week, which will likely involve no erg training at all for 7 days.

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Update inc. 30r20, 30mins free rate and 1500m reps

Posted by thepeteplan on October 24, 2014

Overall it has been a strong training week, even though it didn’t get off to a good start. The first session on my plan was a 14 x 350m reps session with 90sec rest. This was to follow on from the 250m reps earlier in the week. As those were fairly straight forward at a target of all reps sub 1:30 pace I decided on an ambitious pace target for this session of all reps under 1:31 pace. This was certainly somewhat of an underestimation of how much tougher this session would be with the extra 100m per rep! After 4 reps on target, and so 10 reps left to go, I knew it would not be a good day. By rep 5 the rate was rising to keep about on target, then it was downhill from there before I finally called it a day after 10 reps!

18th October:
Aim = 14 x 350m / 90sec rest
Reality = 10 x 350m / 90sec rest:
1:30.2 / 37
1:30.7 / 36
1:30.7 / 37
1:30.8 / 37
1:31.0 / 38
1:32.0 / 36
1:34.7 / 34
1:34,4 / 35
1:34.7 / 35
1:34.7 / 35

The following day it was time for a little redemption with a 30mins restricted to rate 20, and an aim of breaking 1:50 pace. A solid enough row – hard work of course, but I was never in doubt of being able to maintain the pace.

19th October:
30mins = 8183m / 1:49.9 / 20
5min splits:
1:49.9 / 20
1:50.1 / 20
1:50.2 / 20
1:50.4 / 20
1:50.2 / 20
1:48.9 / 20

20th October:
30mins = 8014m / 1:52.3 / 23

21th October: REST

After work on Wednesday I decided to target again a sub 1:45 paced free rate 30mins. I have tried this a couple of times over the past 6 months, but never quite hit the target. I had to work hard, but kept consistent throughout after a quick start, and never let the average split slip over 1:45.1. With the 30r20 results in my mind from a few days before this gave me confidence that the target would be on. The average pace of 1:44.8 is “just” 2.2 seconds slower than my pb row, from around 2008. Although this is a fair margin, it is as close as I have been to a pb row in the past 4 years.

22th October:
30mins = 8581m / 1:44.8 / 28
3min45 splits:
1:43.7 / 29
1:45.3 / 28
1:45.2 / 28
1:45.4 / 28
1:45.4 / 28
1:45.4 / 28
1:45.3 / 28
1:43.1 / 30

23th October: REST

Finally today a standard Pete Plan session of 5 x 1500m, and a target to row all reps under 1:42 pace. I last did 1500m reps on 26th August, but that time only 4 reps with the same pace target.

24th October:
5 x 1500m / 5min rest:
5:05.6 / 1:41.8 / 30
5:05.3 / 1:41.7 / 30
5:05.3 / 1:41.7 / 30
5:05.3 / 1:41.7 / 30
5:03.5 / 1:41.1 / 31
7500m = 25:25.0 / 1:41.6 / 30

So a strong week overall, and things are certainly going in the right direction.

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10k – 30r20 – 16x250m

Posted by thepeteplan on October 15, 2014

The Bristol race logged in the last entry took place on Saturday 11th October.

12th October:
10k = 36:14.2 / 1:48.7 / 26

13th October:
30r20 = 8136m / 1:50.6 / 20

The first 30mins at rate 20 that I’ve done in quite a long time. These sort of restricted rate rows have their place, but in general I believe that if you do a lot of low rate rowing you get good at low rate rowing. This doesn’t necessarily translate to free rate rowing.

14th October:
16 x 250m = 11:52.9 / 1:29.1 / 36
Individual reps:
1st 8 = 1:29.8, 1:29.6, 1:29.8, 1:29.6, 1:29.6, 1:29.6, 1:29.4, 1:29.2
2nd 8 = 1:29.2, 1:29.2, 1:29.0, 1:29.0, 1:29.0, 1:29.2, 1:28.4, 1:26.0

A good solid sprints session with strong reps all the way through, and a controlled rate for the pace. A strong finish shows that this wasn’t right on the line either.

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Bristol race summary

Posted by thepeteplan on October 14, 2014

Race results:

2k = 6:27.2 / 1:36.8 / 33
500m splits: 1:36.3 / 33, 1:37.6 / 32, 1:37.7 / 33, 1:35.6 / 33

1k = 3:03.4 / 1:31.7 / 37
500m splits: 1:31.2 / 38, 1:32.2 / 37

500m = 1:24.1 / 45

All in all it was a good day’s racing. I had planned for / hoped for a slightly faster 2k, but only by a couple of seconds. The 1k and 500m times I am happy with as the second and third races respectively on the same day.

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Day before the 2k race

Posted by thepeteplan on October 10, 2014

My last entry logged my training sessions up to 2nd October. I’d competed in the 5km race, taken some enforced time off training to recover from a cold, then eased back into training. That left me with about a week to prepare for tomorrow’s 2k race, which is reality is actually three races in one day – 2km, 1km and 500m. So what have I done to try to get myself into shape to race tomorrow?

3rd October:

4 x 2k / 5min rest:
6:55.8 / 1:43.9 / 29
6:55.8 / 1:43.9 / 29
6:55.6 / 1:43.9 / 30
6:51.2 / 1:42.8 / 30

8000m = 27:38.4 / 1:43.6 / 29

5th October:

1000m = 3:12.0 / 1:36.0 / 34
3min rest
750m = 2:24.0 / 1:36.0 / 34
2:30 rest
500m = 1:35.8 / 34
2min rest
250m = 47.8 / 1:35.6 / 34
1:30 rest
750m = 2:20.9 / 1:33.9 / 35

3250m = 10:20.5 / 1:35.4 / 34

6th October:

30mins = 7929m / 1:53.5 / 23

8th October:

4 x 750m / 3:30 rest:
2:23.9 / 1:35.9 / 33
2:23.9 / 1:35.9 / 33
2:23.5 / 1:35.6 / 33
2:21.9 / 1:34.6 / 34

3000m = 9:33.3 / 1:35.5 / 33

So a fairly low volume due to work pressures, and due to not wanting to push too hard and risk any illness prior to this race. But some reasonable quality sessions in there. The faster sessions are done at 1:36 pace with an aim of acclimatising myself to this pace as the ultimate target for the 2km race tomorrow. The is the best case aim to break 6:24, where in reality I will be very happy under 6:26, and content under 6:28. The 1km and 500m races are real unknowns, so I will just do what I can at the time. Rough aims would be around 3:05 for the 1k, and 1:25 for the 500m.

The race plan for the 2km will be 7 hard strokes peaking in the low 1:20s, then settling over the next 10 strokes to a mid race pace of 1:37. This should see me pass through 250m at around 1:35.5, and 500m at around 1:36.5 average pace (give or take 0.5 at each point). From there just trying to keep consistent on 1:37s and the odd 1:38 through the middle of the race aiming to keep the average to 1:37.0 at the half way point. Then it’s all about feel as to whether I can begin to increase pace a little with 750m to go, or have to wait until 500m to go, or worst case have to wait until a final sprint at 200m to go. So I am looking for approximate 500m splits of 1:36.5, 1:37.5, 1:37.0, 1:35.0 – with the last two splits being quicker where possible if mind and body allow.

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Illness, recovery and the lead up to a 2k race

Posted by thepeteplan on October 2, 2014

My last post was a review of my 5k race. I mentioned in that post that I’d come down with a cold a couple of days before the race, and surprisingly doing a flat out 5km row made the cold a lot worse and prolonged the recovery by a good few days – who could have predicted that?!?

So what have I done since that 5km race on 20th September? Well first of all I took 2 days complete rest to try to get rid of the cold. I then did 2 days of short and very easy rows, 20mins on 23rd and 30mins on 24th. This didn’t help, so I took another 2 days complete rest, and then resumed tentative training on 27th September with a negative split interval session to test my fitness / recovery, and to push the last of the gunk out.

27th September:

5 x 1500m / 5min rest:
5:23.7 / 1:47.9 / 25
5:20.3 / 1:46.7 / 27
5:17.5 / 1:45.8 / 28
5:13.9 / 1:44.6 / 28
5:04.4 / 1:41.4 / 30

7500m = 26:19.9 / 1:45.3 / 27

This was a good session, and good to finally row a session where I felt better after the session than I did before. Not too high intensity overall, but good pace for the last rep.

28th September:

4min Indoor Rowers League challenge row:

4mins = 1250m / 1:36.0 / 33

The indoor rowers league is a replacement for the Challenge Series, which seems to have been discontinued by indoor sports services, aka The Rowing Company, previous known as Concept2 UK. You can find this new challenge series on the Indoor Rowing website here:
http://indoorrowers.org/en/

29th September:

30mins = 7933m / 1:53.4 / 24

1st October:

2000m = 6:29.7 / 1:37.4 / 31
(500m splits = 1:37.1, 1:37.7, 1:37.5, 1:37.3)

Approx. 5min rest

1000m = 3:14.4 / 1:37.2 / 33
(500m splits = 1:37.2, 1:37.2)

This is a session I’ve done a number of times over the years. The purpose this week was to get a good objective measure of where I am for a 2k pace at the moment, with a race coming up on 11th October in Bristol. There are a few key aspects of this session – it is a slightly sub maximal 2k time trial, with the pressure taken off by making it part of a larger interval session. In this way the absolute time on the 2k is less important, it just needs to be up at 90-95% effort level. Then the aim is to do a 1km rep around 5mins later and to beat the pace of the 2k on this rep. If you can row a 1km rep at a quicker pace than a 2k time trial you did 5mins before then the 2k was not maximal, no matter how it felt. And when you’ve not done any 2k prep, doing a 95% effort 2k will feel like it is maximal. Then again a short rest and a final 500m rep. The objective is simply to do this fast – partly to again get an objective measure that the 1k wasn’t flat out, but primarily as a learning experience of how you adapt (primarily with stroke rate) to go quicker when your body is fatigued.

So my aim here was to just break 6:30 for the 2k, a time I was pretty sure I could achieve but would be tough (and it was). Then to beat that pace on a 1k, which felt easier than the 2k and gave me confidence I have more to give on the 2k. Then to row fast as a higher rate on the 500m – felt much easier, and good and strong. Job done, confidence built, and knowledge of current capabilities vastly improved.

Approx. 3min rest

500m = 1:32.5 / 36
(250m splits = 1:34.0, 1:31.0)

2nd October:

30mins = 7907m / 1:53.8 / 24

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