Long Sprint Fun

So we reached week 3 of the Pete Plan and my first little long distance run so today was the following

3km 1:45.8 10:34.8 HR 148
2.5km 1:45:8 08:49.0 HR 150
2km 1:44.1 06:58. 8 HR 154

So pretty happy with this one !!!

Quick Recovery

I went out for a little 12km spin today at 1:56.6 / 24 .

I've found myself getting used to the longer distances. I am still new to the idea of endurance on the erg, but i'm getting there gradually. My legs are getting stronger between the erg and the weights session !!!!!

Hard Day at the office

After a nice day off it was back to erg work today. I was feeling quite fresh but for some reason knew to be apprehensive of a 4 x 1 km session despite the 5 min recoveries. So off I went a managed the following

1:38.1 3:16.3
1:38.1 3:16.1
1:38.1 3:16.4
1:37.3 3:14.6

This may appear steady and consistent but it was hell once the first 2 were in the bag. Happy with my overall consostency but need a nice protein shake and a rest before we try that again !!!!

Weights to ha

Recovery Row

So after the 5km of fun on Wednesday I got my weight session in that evening

W/U & Mobility Work
Squat Variation
Chins
Chest Supplementary
Biceps/Triceps

Pushed it pretty hard, knowing a recovery row to come.

Competed a 10k "recovery row" at 1:57.9 /24 - HR 130 Max, this evening and suffered through it from 5k onwards. The time was fine but feeling all of the last few days when i woke this morning !!!1

5k Fun

Today was the storm after the 15km calm of yesterday. I woke this morning and to my surprise no stiffness in my legs.. So 5km row at a "hard pace" was the goal on the erg today when referring to the bible of Pete. The last time I attempted this, (my second attempt at the distance !!) I felt i did not start at a quick enough pace only to be sprinting from a long way out to bring the time down.


for a total of So I set out at a 1:46 / 500m pace and I managed to hold it resonably well to finish with a 1:45.2 17:32.2. Although 15 seconds improvement from my first attempt I feel the 15km last night took a little of the edge off and the energy levels were not fully there. Still think there is a lot more here.

5000m 1:45.2 17: 32.2

Found my technique became a little inconsistent and my terrible habit of watching the monitor and convincing myself that I'm getting tired kicked in at times. Anybody with a suggestion of how to avoid this would be a great help - have tried counting strokes in bouts of 20's ????

But pretty happy that its progress as I try to improve my over all endurance - even managed a 1:29 sprint for a few 100's at the end so no complaints !

How long can I row

I arrived back to my training den today after a from a few days R&R with plenty of eating and joviality !!! So it was wisely decided to get my endurance counter going once again, so time to put in a good steady state row.

The goal was to make it a minimum of 10km but in the back of my head I was convinced there was a little more in the legs today. Well I reached the 10km and felt very comfortable plenty of refueling over the weekend !!!!

The wheel kept spinning and before I knew it I reached a very pleasing 15km at 1:58.4 / 24 pace. This was my longest distance row on the erg for all the years I have dabbled. Really felt I achieved something here tonight so delighted with myself. I'm going to keep a closer eye on the HR monitor from now on to see where I can push on a little without damaging my recovery.

The status of my body tomorrow morning will be of great interest to myself !.

All starts tomorrow

I managed to make it home to the "facility" on Thursday for a brief visit. Met the infamous and inquisitive Ian who is always full of training questions. We did a small session together and he became the first man I have ever seen to release the handle on the rower and fly off mid pull - a unique first !!!!!

Pete Got me Today

Another steady state row as is perscribed today. Had planned to do a 12km but my legs had other ideas. Still feeling the effects of the 4 x 2km yesterday I pulled the plug at 10km so not to effect the next session. So a 1:54.0 average at 24 spm for an overall 38:00.......

Oh we love the 2km's

Today was my first attempt on the 4 x 2km. I was going in a little bit anixous to see how my legs would hold out after a reasonably heavy squatting session last night. Much to my surprise it went quite well

2kms

1. 1:46.9 / 29 7:07.3
2. 146:5 / 29 7:06.0
3. 1:46.3 / 29 7:05.2
4. 1:44.4 /29 6:57.6

So a 1:46/500m average -pretty happy

Was happy afterwards to notice that my speed increased throughout - however gradual

Stretching the Legs

So time for another long steady state row. Decided to do another 10km at a slgithly faster pace. Managed the following I did a 1:54.9/25 so giving a time of 38:18. Was very comfortable and felt happier with the distance. I found I was not in a rush to try and get it finished like last week I just settled in and stroked away. Did my normal weights session tonight and "looking forward" to the experience of multiple 2k's........

154:9 - 1:55.8 - 1:55.2 - 154.4 - 1:55.5 - 1:55.1 - 1:56.0 - 1:56.3 - 1:57.4 - 1:55.1
1:54.8 - 1:55.3 - 1:55.1 - 1:55.3 - 1:55.4 - 1:55.4 - 1:54.7 - 1:54.5 - 1:54.3 - 1:48.0

A New Week Starts Early

I only have a short week of training ahead so starting a day early. On week 2 of the Pete Plan and attempted the sprint pyramid 250/500/750/1000/750/500/250. Enough to say it was not my most enjoyable day on the erg. So started off a little fast I feel and suffered on the 1k stint, recovered after that and pretty happy with my first attempt, especially with the little sprint to finish.

1:33.0 / 30
1:31.8 / 31
1:33.4 / 32
1:37.8 / 31
1:35.0 / 32
1:33.5 / 32
1:24.4 /37

Average 1:32.7 / 32

Will do a bit of experimenting with the drag and stroke rate to get it right......

Away From Home

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.