Two sessions below....
Tonight is a 33 minute pyramid.
So it is 11 x 3-minute stages:
- One long, solid row
- Rate changes throughout, to keep it interesting, but also to focus on pacing, and nice distinct rate changes
- I'll give some technical focuses during the session, but these will mainly be about getting you to figure out what is actually going on with your stroke - forcing you to analyse it a bit, and correct it.
- It will be rates between 16 and 22, and as always, the aim will be to pace it so that you are getting consistent splits (the first r16 is the same split as the last, etc.). So trying to guage it so that you go out hard enough that you are working hard, but no so hard that you crash and curn after 20 minutes. That's tricky, but those mental and pacing skills are important in racing - training isn't just about the physiology!
- The eagle-eyed among you will notice that this is exactly the same sessions as we did a few weeks ago. That's deliberate, so that you have something to gauge your progress.
This week's suggested second session.
This is another session to build towards 5km pieces. The detail below is copied directly from last year's email :-p
4 x 1500, on 2:30 rest, rate 20.
Idea behind it:
- Again, aim for the target split that you want to hit in a Christmas 5k, and see can you get it in the last 1500 piece as well as the first.
- This is the same total distance (and therefore total work, if you keep the same split) as last week's 6 x 1k session. I've changed both piece duration (longer) and rest interval (shorter), which is a bit of a cardinal sin in programming - it's generally better to change just one at a time. But when most people are only erging once or twice a week, we have to be a bit harsh on ourselves and make those big jumps between sessions!
- Keeping it capped at r20, because enough people seem to want to do a capped 5km piece for direct comparison to last year. Then when we take that cap off ourselves after Christmas, we should be able to maintain that power per stroke as we up the rate, and our splits will fall satisfyingly :-)