Yesterday (Nov 5) was the training plan rest day and there was neither rowing done nor a blog post made yesterday.
Today’s training plan session is probably the weirdest of all the Pete Plan sessions, the “Speed Pyramid.” It is a set of seven intervals done in this order: 250, 500, 750, 1000, 750, 500 and 250. The rest in between each interval is supposed to be a time equal to 90 seconds for each 250 meters of the preceding interval. So the rest after the first 250 meters was 1:30. After the second interval of 500 meters, the rest time was 3:00. Etc. The rest periods were active rest with slow rowing.
The first 3 intervals were each to be done at a pace equal to the average pace of all the intervals of the previous instance of this particular session in the previous cycle.
So the target pace for today’s first three intervals was 1:54.6. The 1,000 meter interval and the three intervals following it are supposed to be done at a “faster pace, if possible.” So I set target paces for each of them, with a target pace of 1:50 or better for the 1K, 1:49 or better for the 750m, 1:45 or better for the 500m and 1:40 or better for the final 250m.
The targets chosen for the last four intervals were based on what I thought was reasonable based on past experience.
Target pace was achieved for each of the last 4 intervals, with the exception of the 1K, due to an interruption at the beginning of the 1K which delayed starting it promptly.
The resulting average pace for all 7 intervals was 1:50.1 and that will be the target pace for the first three intervals of this session in the next cycle.
RowPro for Windows was used for this session because RowPro 5 for the Mac (Beta version) will not yet allow for programming variable intervals.
Happy trails to you.