Interval Pyramid session

250m 1.41.4/500 ave 90 secs rest
500m 1.41.6/500 ave 3 mins rest
750m 1.41.8/500 ave 4 mins 30 rest
1000m 1.45.2/500 ave 6 mins rest
750m 1.44.9/500 ave 4 mins 30 rest
500m 1.43.6/500 ave 3 mins rest
250m 1.38.8/500 ave

Speed average 1.43.3/500m ave. (last time 1.44.4/500m ave). So I did beat my last session by 1sec/500 but given how bad I felt during and after, I really thought I'd gone relatively faster still. No way I'll beat this by 1 sec/500 next time...the easy gains are disappearing fast

Oh my goodness that felt tough today. Retaining the same speed for the first 3 rows made it a lot tougher and both 750s and the 1k were basically max efforts. I think I went out a little too quickly. if I'd done the first 3 rows in a 1.42.9 average or sth, I think I could have maybe retained a slightly faster pace for the later rows

I was really close to redlining and my heart rate is still 10bpm higher than usual 4 hours later. Happy to get through it but it's gonna be really tough to force myself onto the rower to do that one again



Monte are these Interval sessions designed to be max efforts? Because mine pretty much was - I think that's the toughest session I've done to date

plan from here...weights tomorrow, rest day Sat, 2k time trial Sun.

Interval sessions in general are meant to maximise the pace, while minimizing the range between efforts. So 2:00 across 5 intervals would be better than 1:59, 2:00x3, 2:01. Re: this particular session, Pete's instructions are "Go at a constant pace for the 250m up to the 1k, and then speed up from there if you can. Resist the temptation to sprint the first 250m."

I certainly would not be doing intervals as max efforts. Loads of people think they're doing max efforts when they truly are not. It is amazing what an actual race or competition can do to your performance. There are so many sessions where I felt it was max effort, but I could have held that pace for longer, gun to my head. I would say these sessions should be 95% of your true maximum effort. If you do intervals at an actual 100%, you will break. Not many people can do 2-3 race efforts a week.

Wow, great session, though I agree with you about the pacing; I've gone out at that speed before, and everything after the first 750 was not pleasant.

Re: effort level, I agree with Arjun; if you slot these workouts into the TR (oxygen transport) bin, you should be topping out around 95%. To Arjun's point, a true 95% may feel like 100% in the moment for various reasons, but here I think, as you said, more intelligent pacing could have gotten you the same or better time (check out my session of this on 1/2, for example).

Yeah, I’m still whacked this morning. Hoping I’ll have enough in me for my 2k in 48 hours time...albeit my plan is to get close to 7k this week and then get the pr in 3 weeks time.

I should probably have read Pete’s Plan, vs just looking at the logs and write ups from Monte’s workouts. I’d thought I had to keep the first 3 splits the same speed...if I’d seen I also had to keep the 1k at that speed. I wouldn’t have gone out at sub 1.42

That session you did looks v strong. You sustained speed in the 1k and second 759 really well.

Not sure if you get the nerves when sitting on the rower before you start the intervals? I get that ‘need to go to the bathroom’ adrenaline rush I used to get before a game whenever I know I’ve got pain coming. Next time I do this workout those feelings are gonna go through the roof

and...in that reminder that big brother is watching all of us....I just clicked onto social media and was hit with an ad for an assault bike

Thanks, I was pretty proud of how I paced that one. Took a lot of failure and near bombing to get there, though - that 1k and second 750 might have been the hardest thing (psychologically) for me in that whole plan.

I have definitely taken a fear **** or three in my time; I was legit shaking before my 2k attempt last June.

Didn’t have it today - was exhausted all day ...not sure if it was yesterday’s exertions or the fact that I actually got 8 hours sleep and was whacked out all day

Went for a walk at lunchtime and went to the gym after work. Was due to be a lifting session but just wasn’t feeling it at all so quit and sat on a stationary bike for 40 mins instead.

Rest day tomorrow and then hopefully a 2k on Sun

Training
5x5 Bwnch @90kg
3x12 Close grip bench @70kg

Was going to do a 2k time trial but just a crazy ****ed up situatioj with my wife’s family stressed me into drinking scotch last night and I wasn’t up to a tt

Will aim for one tomorrow

What was the Scotch?

Glenfiddich 12

Sorry about the family stuff, but definitely best to postpone (especially since you just did the pyramid intervals). Hope things have improved, at least somewhat.

thank you.

Yep, had another bad sleep last night so will be doing a long slow row today.

Yesterday

5x5 Strict Press @57.5kg. 5,5,5,4,4
3x8 seated DB Press 24kg
3x10/8 Barbell Curl 42.5kg Hammer curl 14kg DB
2x5 power clean 70kg
1k slow row to warm down

Huge struggle yesterday after very little sleep

Today

10k slow row 42.50 2.08.5/500m

Did this first thing this morning without coffee and after a sleeping pill last night to ensure I slept through. Had to use every mental trick in the book to prevent myself from quitting after 7500 and from then on - not through fatigue, just boredom.

Still...happy to get through it. I think a weights session is easier to get through than rowing first thing in the morning, tho maybe that’s because I’ve been doing that for so long

Are you watching TV or listening to a Podcast while rowing?
On longer rows I cover the screen and always connected to Erg data on my Ipad and have that to the side if I need to check. Its so hard not to look at the screen when its in your face.

Have you tried Melatonin for sleep? Not looked at digital devices prior?

generally I listen to music on the longer rows but tried a pod yesterday and it helped.

I need music for the shorter/tougher ones

With sleep I’ve tried everything over the years. My sleep issue is anxiety driven where I wake up in the middle of the night and can’t fall back asleep rather than an issue getting to sleep initially.

Marijuana probably works best but I won’t smoke it near the house for kids reasons and I don’t find the edibles I have access to work in the same way - they’re illegal here so it’s not always easy getting a choice of things.

5x3 Bench @ 92.5.
3x8/8 DB FLye/Bench 22.5
3x9 Close Grip Press 72.5kg

this was the third successive time getting through the entire rep scheme of the 5x3 which means...I move up to 95kg next time I do it, which I'm really happy about.

I was hoping to go a little heavier on DBs and do some dips, but I forgot my gym back when I went into the city so I had to train at home at the end of the day rather than stopping off at the gym on the way home. And I only have 22.5kg DBs here along with my barbell, so had to make do. I do miss the structure of an early wake up, gym before work and then on with the day, but I'm out of the habit of the early bed/early rise combo and so I did my walk at 6.15, then did an 8am zoom meeting at home before heading into the city after the traffic

planning on a 2k time trial tomorrow which I'm nervous/excited about.

I did a 7.09 in the first week of Jan at about 97% effort but I've done a lot of good training since then, so I'm going to give myself the chance to get sub 7. Plan will be to go through 1k in 3.30/3.31 try to hold on at that pace til about 350 to go and then see what I've got left.

We did it boys and girls



The 2k went basically according to how I planned it, although I finished quicker than I’d anticipated

After 10 strokes I was averaging 1.36 but slowed to be at 1.44.0 through 500

Was at 1.44.7/500 average at 1k and held to be at 1.44.7/500 at 1500 as well.

With about 350 to go I picked the pace up and the split for my last 500 was 1.42.9 to finish in ......

6.57.3 a 2k PR by 2.5 seconds.

The self talk and emotional roller coaster in a 2k is incredible.

I did 2 nervous shits in the 20 mins before I started.

Did the 1k warm up and was feeling good but then the nerves and fear started again and I had to do some affirmations to get myself onto the erg

First 200 I go out mega quick and I’m telling myself to slow down.
By about 600 the chest pain starts and I’m wondering if I can hold it together.
1k-1300 and I’m shouting out loud in pain and thinking there’s no way I can finish
Then a weird quiet period til about 1600 when I’m surprised I’m still going but not wanting to admit that I’ve got it
Then at 1650 I realise I’m going faster without realising, that I’m definitely going to finish that the pain is almost over and so I speed up til the finish

either way, forgive me the indulgence of the long write up but this is the PR I wanted the most.

I do think there’s improvement to come still. Next time I do a 2k I’ll attempt to go through 1500 in 1.44.0 pace and see if I can break 6.55

Am going to persist with the plan of attempting a different distance time trial each week so long as my body is feeling ok and I’ve trained properly. 5k next week

On holiday for 5 days from tomorrow - hoping there’s a gym in the town we’re staying in so that I can keep training

Well that was fast. What you gonna do the rest of the year now?

The previous time I did a rowing heavy training plan, I did it for about 8 weeks, broke 7 mins and then stopped. I’m planning to continue this time and I still have the 5k PR to beat which I think will be the toughest and most unpleasant of the 3 records.

So the plan is at least another month...do a 5k time trial then attempt to improve the 1k and 2k times and beat the 5k time and then see where I’m at.

At some point I’m going to focus a little more on the Press and Bench and attempt those PRs. I think I’m close to the Press PR now and hope I can keep improving the bench and get at or past that PR too.

I’m looking to clean up my diet and cut out the alcohol even more the next two months too, so hopefully that’ll help my numbers

Sick PR! Great pacing, too; definitely gives me something to shoot for.

thanks. Very happy to break all the way through the 7 min barrier, rather than just nudge under.

You've definitely got a way faster time if you can get on the erg and do one properly paced. I still think you can do sub 6.50 with your cardio base in conjunction with the intervals splits you do, although Loco always knows best so....

when will you next (be allowed to) attempt a 2k?

Nice PR! I enjoyed the write up. I do think you have a *little* more in the tank given that final split and how you had a quiet period from 1300 to 1600!!

I’m hopefully still getting fitter with the training I’m doing albeit the gains will slow down considerably I’d think.

I’m going to try DT at 50 tomorrow morning. Not sure if I’ll be able to post the vid both because I’m a techno muppet but also as I’ll be heading to the airport soon after. If you’re ok to pm me your cell phone number I might be able to text or WhatsApp you some/all of it

Great job!