April 2020

03.04.20 C2 Training PPW1D5C1

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 🙂

Session:

  • 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 :/

02.04.20 C2 Training PPW1D4C1

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.

01.04.20 C2 Training PPW1D3C1

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.

Session:

  • 2K warmup- various pace and rating
  • 5x1500m intervals with 5Min rest in between
  • 5k Cooldown at R18 – HR restricted < 145

20200401_PPW1D3_4x1500

20200401_5kCooldown

31.03.20 C2 Training PPW1D2C1

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.

Start of the (adapted) Pete Plan

This was my first row of the PP – a 8x500m interval session with a 3:30 rest in between.

The target pace is is the 3 seconds faster than your 2k sprint time. As I haven’t done a 2k piece in a while and I am far from peak fitness, I was not quite sure what pace to target and just went for it..

As you can see from the results the average pace was a little of my best (1:40 / 500m) – but at least there is room for improvement 🙂

Session:

  • 2K warm up
  • 8x500m 3:30 rest
  • 10k cool down

 

 

All in all a good session and a good start.