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Posts Tagged ‘Hard distance’

Training and blogging

Posted by thepeteplan on February 29, 2008

 Friday is hard distance day on the Pete Plan. Following the guidelines I set out for the plan this session is a free rate distanice piece of at least 5k in length, and not necessarily a flat out pb attempt every week, but a solid fast piece still. Therefore, going with my slightly conservative first week back on the Pete Plan I started at the shortest distance of 5k, and went for a pace that should be a little below maximum.

Training:

2k warm up = 1:55 / 24spm

5k = 16:59.6 / 1:41.9 / 29spm

1k splits: 1:42.1, 1:42.3, 1:42.4, 1:42.4, 1:40.6

1k warm down = 2:00 / 24spm

Weights:

Shoulder press = 16kg dumbbells, 3 sets of 8 reps

Lat raises = 8kg dumbbells, 3 sets of 8 reps

Bicep curls = 16kg dumbbells, 3 sets of 8 reps

The 5k felt good – fast, but never any thoughts of whether the pace was sustainable. I’m enjoying the small amount of weights I am fitting in after some of the sessions too, and hopefully will see a benefit from them.

Blog extras:

As you will no doubt have found, two new blog pages were added last night. Pimp my erg will give details, and a review, of various erging accessories. Racing will include all my past race results (that will take a while, I have raced a lot over the years), a race calendar for erg races around the world (I will make a request for people to email me with details of any races they know about), and racing hints and tips. If I get time this weekend I will also begin work on the Members area. This area will only be viewable to people following Pete Plan Coaching, and will include extra information, with members having the ability to add information themselves, and participate in discussions.

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