As per Pete Plan thread: 4x2k, 1.45.8/500, 26 spm.

Pete Plan, rotation 3, week 2
4x2k, 1.45.8/500 av, 26spm (1.46.5/500 av in rotation 2, 1.46.9/500 av in rotation 1).
1) 1 45.9, 26spm
2) 1.45.8, 26spm
3) 1.45.8, 27spm
4) 1.45.8, 26spm

Df 125

Easy 8k, 1.59.8/500, 21 spm.

Ouch Ian - tough Tabata session well executed with some clear improvement in speed from previous incarnation of that one =D> Wow spider - with a possible sinus infection leaving you with only one working eye and ear, you decide “I’ll just go for a nice steady hour at R18” ^O^ ^O^ Nice work over on ...

Good going everyone. Variable intervals (as per pete plan thread) for me today. 1.37.8av. No setbacks in 6 weeks of training so fingers crossed it continues for a little while longer.

Pete Plan, rotation 3, week 2 Variable intervals: 1.37.8/500 av, 31 spm 250: 1.36.0, 33spm 500: 1.38.4, 29spm 750: 1.38.4, 30spm 1000: 1.38.4, 30spm 750: 1.38.2, 31spm 500: 1.38.2, 31 spm 250: 1.33.0, 35spm Went well today. Last rotation, I averaged 1.39.2 (prior to that, 1.39.9 in rotation1). Prova...

Nice improvement! Hot and humid it is! Thunder and lightening with us.

Pete plan rotation 3, week 1
10k, 1.55.8, 22spm
DF: 125

Fingers sore

30mins, 1.52.4, 23spm.
Quite a late start at 9pm.
First 5 mins 1.55.0/22spm, then sped up to hit the 8k mark.

Pete plan rotation 3, week 1 5x1500m: 1.45.4/500 av, 26 spm [1.46.6 during PP rotation 1, 1.46.1, 26spm during PP rotation 2]. Decent progress since last session but need more next time on the (hopeful) road to pb land. 1) 1.45.7, 27spm 2) 1.45.7, 26spm 3) 1.45.6, 27spm 4) 1.45.7, 26spm 5) 1.44.6, 2...

Pete Plan, Rotation 3, Week 1 8x500m, 1.36.8/500 av, 31 spm (rotation 2 av 1.37.6/500, rotation 1 av 1.37.8/500). Slight niggle in right shoulder tonight, but it had more of a mental effect than on times. Session went well. Started out aiming for c. 1.37.6 then lifted slightly as I went along. Pleas...

30 mins, 1.55.6/500, 22spm (throughout) steady.
First 5 mins, 2.00/500, then sat on pretty much bang on 1.55/500. That last 1hr row I did seemed to have helped mentally as the time flew in here.
DF 125.
Hoping for 8x500m tm.

Only time for a quick one tonight. No warm up (I know) and straight into 5k aiming for a good hard pull at 24/25spm. Finished with 1.48.3/500, 24spm, DF125. Warm down.

1hr, 15014m, 1.59.8/500m, 21 s/m
First 1hr row since June 2020.
Felt good. Hands feeling it a bit with 5 mins to go.

Impressive sessions David! Thanks Iain, I'm happy to make any sort of progress. Although i didnt finish as fast on yesterdays session as the last time I did it, the earlier intervals didn't feel as much of a struggle. I'm currently 2.4 seconds (av) off my best in that session. I'll get to week 2 to...

Pete plan, rotation 2, week 3
1.46.0 average (1.46.6 average in pete plan rotation 1)
3000m, 1.46.4, 26spm
2500m, 1.46.3, 26 spm
2000m, 1.45.0, 27spm

Df 120 first 2 intervals. 132 last interval.

Pete plan rotation 2, week 3
30mins, 8003m, 1.52.4/500, 23spm
First 5 mins 1.57.6, 23 spm and lifted pace thereafter.
Little bit of experimenting with some 1 minute efforts at varying drag factors when finished.

Pete plan rotation 2, week 3 4x1k: 1.41.0 average (1.41.8 av in rotation 1) 1. 1.41.7 29 spm 2. 1.41.6 28 spm 3. 1.41.6, 29 spm 4. 1.39.3, 30 spm Df: 130 As an aside, I looked over my concept 2 history and my pb was actually achieved following 6 weeks of the concept 2 interactive plan. I can't remem...

Pete Plan rotation 2, week 2
10k, 1.55.0/ 22spm
130DF
Even paced throughout. Skin on fingers was getting a bit sore, I need to toughen up

30 minutes, 8103m, 1.51.0/500, 24spm
20 mins at 1.49.9,24spm then eased off for 5 then ramped back up. Comfortably uncomfortable. Felt good today. 130df.

Pete plan rotation 2, week 2 4x2k, 1.46.5/500, 26 spm (1.46.9 av in rotation 1) 1) 1.46.8, 25spm 2) 1.46.7, 26 spm 3) 1.46.7, 26 spm 4) 1.46.1, 27spm Hard session today. Hadn't much left at the end. Too low on carbs today. Bit of experimenting: First couple of intervals foot position 4, last couple ...

Thanks Iain. That last 250m has the potential to skew things a bit so I'll see how I'm fixed once I start this session next time out!

Pete plan. Rotation 2, week 2.
Variable intervals
1. 250m, 1.39.8, 30spm
2. 500m, 1.39.7, 29spm
3. 750m, 1.39.8, 29spm
4. 1000m, 1.39.7, 29spm
5. 750m, 1.39.6, 30spm
6. 500m, 1.39.5, 31spm
7. 250m, 1.32.4, 35 spm

1.39.2 average (1.39.9 average past week).

30mins 1.55.6/23 spm
Started at around 2.00 then held a faster pace for last 20 mins or so. Last split 1.52.7/24spm.
DF: 125

5x1500
1.46.1/500 av, 26spm. Rotation 1 of pete plan was 1.46.6 (or.7, I need to check!)

1. 1.46.6, 26 spm
2. 1.46.6, 26 spm
3. 1.46.4, 27 spm
4. 1.46.5, 27 spm
5. 1.44.7, 27 spm

30 mins, 1.56.0, 21spm