5km Challenge update: Week 2

Well I've heard nothing from Jeremy so far, I can only assume my last couple of posts have him cowering in fear....either way, I've been plugging on with the task at hand. Still yet to see much evidence of others who have said they'd give the challenge a go. To be honest, I can't blame them. Already this week I've started to find the whole process a bit of a chore!

I've done a couple of things this week to help my training. First was clarifying with Pete (the author of the Pete Plan Lite) the exact nature of some of the sessions. He suggested for an indication of the direction of my training, pushing the last split of the multiple interval sessions. He also clarified that the 4km set I had this week was just 'hard' as opposed to an all out time trial (phew!).

Second I've taken on some advice from some fellow club members and ex-rowers. Dan suggested upping my stroke rate to better maintain power, and Martyn gave me a few hints and tips after the Tri London strength and conditioning session.

So on Monday I did the shorter interval session. 8 x 625m on 1.54 with 1 min rest. Over these shorter intervals I found it relatively easy to maintain 25 strokes per min and could definitely feel the benefit in terms of maintaining the momentum on the fan. I built the intensity over the last interval, but felt like I had a little more left.

8 x 625 on 1.54 with 1 min rest

Full body weights on Tuesday, but went out for a couple of drinks in the evening, which left me pretty lethargic on Wednesday when my second session was planned. I bailed on exercise totally on Wed, and set out to do my 4 x 1350m with 4 mins rest on Thursday. Unfortunately time got away from me so decided to sway in my 4km hard session instead. I wasn't entirely sure on how quick to go to get 'hard' but went for 1.56 (again at 25s/m). I did find it a little harder to maintain this stroke rate over a longer interval. Perhaps it was the speed I was aiming for was too low for that stroke rate. Whatever the case, there is still work to be done to really embed a slightly higher stroke rate.

500m wu and cd - 4km hard (aiming for 1.56)

With a long run planned today (Saturday), and a weights session still to do from Thursday, I planned a double session on Friday. I did weights in the morning, aiming to do the remaining 4 x 1350 session in the afternoon. Unsurprisingly I quite tired after the weights, but dragged myself back to the gym and got on with it. I hit the first 3 splits well, and surprised myself a little bit with the 4th interval. Despite my legs being quite toasted from deadlifts and squats in the morning, I felt like I was just getting into it. It ended up being one of those really feel good/confidence booster sessions, just what I needed after a bit more of an apathetic week with regards to the challenge. Only 10 more to go! uggghh.

4 x 1350m on 1.54 with 4 min rest

Next week is my final week on 1.54/500m pacing....and will then decide what to take that down two for the 2nd three week block of the programme. I hope to post a little bit about how I incorporate both music and recovery into my training over the next few weeks too, as this reads back about as dull as the sessions themselves!