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The Pete Plan blog

Archive for December, 2017

500m reps from the 5k plan

Posted by thepeteplan on December 30, 2017

29th Dec: 10km = 37:27.2 / 1:52.3 / 25

30th Dec and time to try out some reps with a short term aim of getting my 5km time back under 17:30. In the 5km plan (tab above) the aim for the short reps is to go through 12 x 500m, 10 x 600m, 8 x 750m and 6 x 1k as a progression at roughly the same pace goal prior to a 5km time trial. The progression is repeated for as many cycles as needed to get the 6 x 1k to the target pace before going for the 5km TT. So for this initial session the target was for all reps to be under 1:45.0 as a feeler session to see where I am.

30th Dec: 12 x 500m / 1min rest:
First 4 reps: 1:44.0 / 29, 1:43.9 / 29, 1:44.0 / 29, 1:43.9 / 29
Middle 4 reps: 1:43.7 / 30, 1:43.6 / 30, 1:43.4 / 30, 1:43.2 / 30
Last 4 reps: 1:42.9 / 30, 1:42.9 / 30, 1:41.8 / 31, 1:37.0 / 34
Overall: 6km = 20:34.3 / 1:42.8 / 30

Of course 500m reps are a fair bit easier in reality than the 6 x 1k reps that finish this progression, but over the course of the 4 weeks it takes you to get to that point you can gain a fair bit both physically, and especially mentally, to cope as the reps increase in length. When I move to the 10 x 600s next time I am confident that with the same all reps under 1:45.0 target I will have no issues achieving that.

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Time for a race comeback?

Posted by thepeteplan on December 29, 2017

I am currently on winter vacation at my in-laws house. Our winter vacation is usually a good time to get consistent training in without things like a day job getting in the way. A jetlagged toddler seems to make this a little harder though.

Vacation training so far has consisted of:
20th Dec: 10km = 37:46.2 / 1:53.3 / 25
21st Dec: 10km = 37:44.7 / 1:53.2 / 25
22nd Dec: 8 x 1250m / 1:30 rest = 10km / 36:01.1 / 1:48.0 / 28
23rd Dec: 6334m = 1:53.7 / 24
24th Dec: 8 x 1000m / 1min rest = 8km / 28:43.6 / 1:47.7 / 28
25th Dec: Rest
26th Dec: 10km = 36:58.2 / 1:50.9 / 26
27th Dec: 500m, 2:20rest, 750m, 2:30 rest, 1km = 1:39.0 / 33, 1:38.9 / 34, 1:38.7 / 34
28th Dec: Rest

Training volume lately has been pretty light, hence starting off with some fairly steady 10km rows, as 10km is more than I have done on a single row in some months. The interval sessions on 22nd and 24th Dec will tell the story well of how relatively slow I am at the moment.

As for the title of this (first in a long time) blog – time for a race comeback. I have entered the “Just Row Manchester” event that is happening on 29th April 2018 in the masters middle weight category. This means age 40+ (which I now am, unfortunately) and under 90kg (which I am currently not, unfortunately). Both the format of the event and the introduction of a middle weight category are motivational – I need the target both in terms of a fixed goal to train for, and a weight target to hit to keep me on track with food intake!

The event consists of 3 races during a 1 hour period. The first is an interval set (of which my Dec 27th row above is basically what it consists of, just announced). The second race is a sprint, and the final race is a longer distance piece. It is tactical in terms of how to pace either of the three events, especially as your position is the most important thing across each race. So what I might not be able to make up in absolute pace over the next 4 months I can hopefully compensate for a little in terms of tactics and race experience to optimise what I can do with the fitness level I arrive at on race day.

As the events start on the hour, with the sprint then at 25mins and the longer distance at 35mins I can take an educated guess that the sprint will be a max of 500m, and the longer distance a max of 6km. All will be announced in January though so training can really focus on optimising performance over the three events. Who knows, maybe I will even keep this blog updated more regularly?

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