Lunch hour

The Pete Plan blog

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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