Very little updating has been done here ove the last little while so lets get to work. I have been based away from the facility over the last 2 months due to work commitments. However I have been able to ramp up my training with two session per day. This location also has the benefit of some altitude - around 550m.
So I have decided t concentrate on reducing my 2k time, as I will miss the coming basketball season. It is a bit of an unknown at the moment as it is over a year since I have done a single test. However my goal is to break the 6:30 mark, in the short term.
Over the last few months I have done quite a few metres but decided to change it up a little.
This week
8 x 500m / 3min30 rest 1:32/500m
Steady distance (8 k) 1:58.5/500m
5 x 1500m / 5min rest 1:48/500m
Steady distance (10k) 1:56.2/500m
Hard distance (5k) - 1:46.8/500m - More in the tank..... 17:47.9
Overall 1:46.8 / 29
1:48.2 / 29
1:48.2 /28
1:47.9 / 28
1:47.7 /28
1:47.6 /29
1:48.2 /29
1:47.6 /28
1:47.3 / 29
1:46.7 / 28
1:38.5 /28
Steady distance (~8 to 15k)
This is combined with evening weight sessions, with a focus on prehab/core work on two days.
It will be interesting to see how my sprint speed is effected if at all. I have also invested in a Suunto T6c complete with software to monitor the Training Effect and other such interesting things to be a little bit more scientific.
2km Rowing Race
15 years ago
4 comments:
Long time between posts mate.
Traffic here has been light bit will give it another go. How about a link onto your blog - might get it moving a little again. Not many nerd rowers out there !!
I guess I'll do my usual whoring of the blogs and kick start some questions...
...if a steady distance of 10K is @ 1:56.2/500m pace...what pace are you going for on the hrad distance of ~5K+?
...also...the steady distance of ~8 to 15k is a big spread...are you just going for what you feel like on the day?
On a side note I did a 1:12.something 400m the other day and if I had programmed for a 500m I might...just might...have cracked 1:35.0...but for whatever reason this single sprint alone killed me for the next day...I was slaughterd....so props to you for an 8 x 500m @ 1:32...that just seems insane to me...good job mate.
Ian, i'll let you know later i'm about to try it. It is the first week so feeling my way through. Would hope 1:50 max... Steady state i will do Week 1 8k 10k 10k Week 2 10k 12k 12k and see how i feel.
The sprint endurance comes in time
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