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The Pete Plan blog

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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One Response to “Update inc. 30r20, 30mins free rate and 1500m reps”

  1. Paul45 said

    Solid training there Pete, very nice indeed.

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