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!