I wasn’t looking forward to this session at all. A 5k hard session, which would be the longest I’ve tried to hold a higher rate (>20) in a while. I had no idea what pace to chase and initially I thought that I would be happy with a 2:00/ 500 but secretly hoped for a 1:58/500
I found it hard, but not extremely difficult. The higher rates are still uncomfortable and I find them hard to sustain using any sort of power. but this is why I’m doing the plan 🙂
- 2K warm up
- 5k hard
- 30 Minutes cool down
*I apologise for the huge row summary for the 30mins, I forgot to change the amount of splits :/
This was a repeat of Tuesdays training session. A half marathon capped at R18 and a max. HR of 150.
I found it a lot easier than Tuesdays session and managed to knock a few minutes of the total time.
I was not looking forward to todays session. I had no idea what to set as targets and past rows displayed my lack of power and speed at higher ratings.
That said – the pace was supposed to be close to 5k pace, which I guessed would be currently at abnout 2:00/500m (PB -1:46/500m). I think the next cycle should be a lot faster.
- 2K warmup- various pace and rating
- 5x1500m intervals with 5Min rest in between
- 5k Cooldown at R18 – HR restricted < 145
Sounds like a weird title but it makes kinda sense.
PP = PetePlan
W1 = Week 1
D2 = Day2
C1 = Cycle 1
This was a steady state row, I tend to favour the longer rows that reccomendedby Pete in his plan (hence the adapted version)
Target was a R18 HM at 2:07 (this was previously my usual bread and butter row). I had to keep slowing down both pace and rating to keep under the 150 BPM Heart rate restriction. The row was a little uncomfortable towards the end, but completed under 1:35:00.
A more difficult training session –
same goals – reach target HR at the predetermined rating as quick as possible and keep it there.
It took a lot to get to the target HR, couldn’t do it within the first interval although it was pretty fast.
The rate 26/28 was quite hard to uphold – my training has been seriously lacking any high rating for such a long while it feels weird.
Format should have been:
4×15 mins with 4 mins rest
the 15 mins is split up into 6mins R26-28 and 9 mins R20-R22
I programmed 5 x15 not intentionally, but this may come into play on the esecond rotation.
I finished up with a 2k cool down
need to find a goal for my training, been slacking as of late.
Xmas, food and booze taking over.
I decided to redo the marathon plan to try and get some basis for a faster, fitter me.
I really would like to go BRIC or even and the crash-b this/next year in celebration of the half a hundred candles going to burn on the next birthday cake.
Training today was adapted from the Eddie Fletcher Marathon Plan:
3 x 30 minutes with 3 minutes rest between intervals
Heartrate cap = 148 limit for UT1
Rate cap = 20
Idea is to power doing R20 until the cap is hit then lower the power to keep within a few beats of the target.
I have baptised these the B52’s in honor of Casey Clarke sadistic training plan..
Alternate R18/1:58, R22/1:54 with 1:30 rest between intervals.
I found the 1:30 R more than sufficient for the HR to recover to well below 2xHRR (2×46=92) – most of the work was around about TR for me.
RPE for the piece about 7. A fine way to start the morning. I liked this one. opted not to do a 10k cd…
Just some steady work today:
36 Minute straight rowing, no rests. The 36 minute was split into 9 minute pieces with alternative rates/paces of 18/1:58 20/1:56
finished off the session (and the episode of house of cards) with a 10k, strapless, UT2 row
Yesterday was the daughters 17. birthday, so I found little time to do the scheduled training.
Decided rather than try to fit it in to do it a day later.
The session was a 3x5km with 2 mins rest between the intervals.
The active part was rate restricted 18 / 22 / 18 with target paces of 1:58 / 1:52 / 1:58
a very decent workout !!
30 minutes was planned. The typical 30R20 target pace 2k + 18.
I decided on 1:56 as I don’t really have a decent 2k time, and I didn’t really feel like doing one beforehand.
Instead of a straight 30, I dialled in a 60. The second half being a UT2 type row at R18 – target pace 2:05