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Archive for October 2nd, 2014

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:

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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