The Pete Plan

[Iain]

Waterfall for me today. 2:06.6 last time, but 2:06.3 set as 2015 SB.

Time Distance Rating Pace
12:35.3 3,000 23 02:05.9
10:28.5 2,500 23 02:05.7
08:12.6 2,000 25 02:03.1
31:16.4 7,500 23.5 2:05.1

So to my pleasant surprise 1.5S improvement.

[MaxMacLaren1]

Iain, Great session and well done on 3 year PB.

[plummy]

In an effort to stop just knocking out a bunch of metres (30 mins/10k etc) and with me probably entering EIRC one more time I thought I'd jump back on this "for a change of scenery". It won't be true PP, just my abridged version of it. Tonight's re-introduction (after 600 miles driving plus many meetings in the last 2 days) was a 4 x 1500m r4

5:54.0 - 1:58.0 (bang on my "safe" target)
5:53.3 - 1:57.7 (darn, now I'm going to have to neg split this)
5:50.9 - 1:56.9 (the last one's gonna hurt a bit)
5:44.7 - 1:54.9 (not quite as bad as I thought to be honest)
23:22.9 total time - 1:56.9 average / 500m

[Iain]

Great start Plummy, SB 5k pace after a hard couple of days. Not sure I will ever get back down to these paces again!

4x1k for me. I knew the 1:59.5 would be my hardest target since restarting rowing.

Time Distance Rating Pace
03:58.7 1,000 27 01:59.4
03:58.6 1,000 27 01:59.3
03:57.7 1,000 28 01:58.9
03:55.9 1,000 28 01:58.0
15:50.9 4,000 27.5 01:58.9

Happy to neg split with the 0.6S improvement. But final interval behind with 200M to go and struggling to maintain averge pace, but found a bit of a sprint (although slower than the last interval last time). Also noted that my rating was a bit lower than last time, so getting a bit stronger if not fitter with my infrequest training!

[Iain]

4x2k for this evening: Target 2:05.6

Time Distance Rating Pace
08:22.2 2,000 23 02:05.5
08:21.9 2,000 23 02:05.5
08:19.6 2,000 23 02:04.9
08:08.8 2,000 25 02:02.2
33:12.5 8,000 23.5 02:04.5

So 1.1S faster and again slightly lower rating. Moore than happy especialy as second felt really hard and wasn't sure I could neg split from there, but found second wind.

[Iain]

Hour of power for me, Wanted to break 2:12:

Time Distance Rating Pace
10:00 2,287 21 02:11.2
10:00 2,281 21 02:11.5
10:00 2,287 20 02:11.2
10:00 2,288 20 02:11.1
10:00 2,295 21 02:10.7
10:00 2,373 24 02:06.4
1:00 13,811 21.2 2:10.3

More than happy, 29 Nonathlon points and only 0.2S/500m slower than 10k, I guess I will have to revisit that once I have done this month's challenges! Note to self, must concentrate on rating up on pieces!

[Iain]

Far too long without rowing. Left myself 4 days to do both challenges then had a migraine! So feeling a bit woozy still tried on 29th to do the CTC. HD after 13 mins. Did the remaining 17 mins a little slower after a break to make a reasonable workout. Then took a day off leaving both for today. Expected to be doing 7100 or so so put in 7200m with 1000m intervals. Plan to hold 2:06-2:07 for 4000m then give it what I had winding up to an all out sprint to 5000m then try and keep going as I could to get my breath back. Then push for another sprint finish over the last minute of the 30' noting the average pace in the final interval as it turned 30' before floundering as best I could to the end. Result:

Time Distance Rating Pace
04:11.7 1000 24 02:05.9
04:11.2 1000 23 02:05.6
04:12.2 1000 23 02:06.1
04:09.0 1000 24 02:04.5
04:02.9 1000 26 02:01.5 - 20:47.0 5k IRL
04:21.8 1000 22 02:10.9
04:14.2 1000 23 02:07.1
00:46.6 200 32 01:56.5 - crossed 30' on 1:57.3 for 7157m for CTC
30:09.6 7200 23.8 2:05.7

Faster than I had expected. Could have done a quicker CTC, but actually the focus on the 5k helped keep the H/D demons away when my arm went numb less than 3000m in. Particularly pleased with the lower 4th split after struggling in the 3rd.6th was as desperate as I had expected, gasping for air and for a while not being able to pull faster than 2:16 pace, but pushed to 6k (actually average was quicker) that set me up for the 7th at a reasonable 2:08-9 for most and started pushing for home with 700m left. Would have been disappointed with those scores 3 weeks ago, but given Christmas excesses and only 3rd session in 3.5 weeks reasonably happy. Trouble is knowin the pace to jump back into the PP at!

PS also 54 Nonathlon points as first all out 5k this season, SB for 30' and better pacefor the 6k as well.

[Iain]

5x1.5 for me today. 2:05.7 last time. despite a much quicker waterfall started on this as it is so long since I have done any intervals:

06:17.0 1,500 24 02:05.7
06:16.7 1,500 24 02:05.6
06:16.4 1,500 24 02:05.5
06:14.3 1,500 24 02:04.8
06:04.6 1,500 26 02:01.5
31:09.0 7,500 24.4 02:04.6

So 1.1S knocked off at slightly lower rating and more difference on final interval than last time. Gives some hope I might make the other long intervals!