Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Thanks lads!

Glenn, certainly the rating that's easiest for me at these sort of paces.

John, back in his box today, but haven't locked it too tight, I'm sure there'll be sometime soon I'll want to let him out again!

[Joe L]

Speed pyramid session this afternoon. 1st cycle was 1:36.5 at 30 spm. Tonight worked out as follows:

250 1:36.2 30 spm
500 1:36.6 28 spm
750 1:36.7 28 spm
1000 1:36.6 29 spm
750 1:36.5 29 spm
500 1:33.6 31 spm
250 1:27.6 37 spm

Ave 1:35.6 at 30 spm

[mdpfirrman]

Speed pyramid session this afternoon. 1st cycle was 1:36.5 at 30 spm. Tonight worked out as follows:

250 1:36.2 30 spm
500 1:36.6 28 spm
750 1:36.7 28 spm
1000 1:36.6 29 spm
750 1:36.5 29 spm
500 1:33.6 31 spm
250 1:27.6 37 spm

Ave 1:35.6 at 30 spm

That's impressive Joe! I think that last rep of yours is better than my "low pull"!! Oh well, would be nice to imagine having that kind of power. Very well executed!

[jackarabit]

If 37 comes, can 48 be far behind Rate is the multiplier.

[Joe L]

Thanks, Mike. I still can't quite wrap my head around this session. If I understand it correctly, you are essentially doing the 1st 250 and 500 at a reduced pace (trying to keep your intervals consistent). After that, you've got the 750/1000/750. This is the challenging section. And finally, you blow it out on the final 500 and 250. I don't know how everyone else feels about it, but after that 2nd 750, it's kind of in the bag.

Jack, I'm not sure that I understand your comment. 37spm feels about as fast as I can wabbit up and down the slide at a full stroke.

Nice time drop on the 4X2000, Rohan! You should hit 1:53.X on the next cycle. Great work!

[jackarabit]

Tripping over those 250 footscrapers on the way to the mummy's tomb is a nuisance isn't it. Say here's a thot: those who wish could do that igloo with the 500m exit tunnel in lieu of next time. I think John has. Very clever that. I know for a fact that Pete could care less for slavish devotion to aboriginal PP. He ain't getting paid for his plan and we ain't getting paid to do it. No cash nexus! How empowering.

[aussieluke]

Glenn suggested I join you guys, even though I'm a bit late to the party.

Pete Plan day 1

2000m warmup with a few power tens

Goal 1:45, faster on the last. Df 130. Tried not to rate too high as not meant to be max effort.

IMG_4814.JPG (61.42 KiB) Viewed 5769 times

1000m cooldown

[jackarabit]

Lookin good, Luke. Pete's pencil sharpener no problem for you!

[Goldenbarry]

Welcome Luke! Fine start.

[JohnAd]

Glenn suggested I join you guys, even though I'm a bit late to the party.

Fashionably late I think, great start, I'm sure you'll be sub7 in no time.

If you want to add your times to the google spreadsheet we've been using fire me a pm with your email address.

[JohnAd]

Thanks, Mike. I still can't quite wrap my head around this session. If I understand it correctly, you are essentially doing the 1st 250 and 500 at a reduced pace (trying to keep your intervals consistent). After that, you've got the 750/1000/750. This is the challenging section. And finally, you blow it out on the final 500 and 250. I don't know how everyone else feels about it, but after that 2nd 750, it's kind of in the bag.

Yes, once I'm past the second 750 I know I'm home, so a few ways to go I suppose

• Hammer the first intervals and the 1k harder and try and hold on for the 2nd 750, maybe that will happen next time if I tried to hold onto 1:44 for the first set of intervals
• Reduce the rest, looking at my heart rate yesterday it was falling to 10x after each interval and it only started trending higher after the 2nd 750, again may be pointing to me not doing this hard enough yet.
• More active rest, I do some paddling > 2:30 to keep moving perhaps I could go a bit harder here, WP seems to indicate recovery paces which I think are faster than I've been doing.
• Change up the pattern keeping the 1k but binning the 250m, 500,750,1000,750,500,500, 500,500,750,1000,750,500 or 750,750,1000,750,750 all have the right overall distance and the long middle bit which is where I think the value of this session comes from. There were some threads where Mike C expressed surprise at the lack of speed session variety
• Change up the pattern upping the middle 1k say 600,750,1300,750,600 or 200,500,700,1200,700,500,200 if you want to keep the sprints
• Finish up on the longer intervals 250,250,500,500,750,750,1000

For me I think I'll probably explore variations only when the wall has been well and truly hit and so I'l wait and see if I can get through this next time with the 1k done at 1:44. At the moment I think I'm in Dean's position of HDing before I even start at that pace

[aussieluke]

PP day 2

15000m r22 2:05.0 1:02:33

R22 feels so fast to me! Didn't know what would be a comfortable pace at that rate so just started to see what felt right. 2:05 felt ok and made sense since I've been doing SS at r19 at about 2:09-2:11.

Paused for water and a stretch at 20' and 40'

Used the Just Row as wasn't sure if I'd do 45' or 60' ...then at 60' I was only 500m away from 15k so kept going.

Felt like a good session.

Didn't bother with hr strap as just going to focus on pace.

[lindsayh]

PP 1.2.2
45' @2:10 sr24 df125
10300m
I know a bit slack but I was inducting a new member into the training group so cruising

[jackarabit]

Finish up on the longer intervals 250,250,500,500,750,750,1000

You'll need to be "rebinning" across the comma separated values on that one, my man. Otherwise, a bit like dousing yourself with petrol and lighting it. Certainly warranted to stave off boredom!

[Pie Man]

While doing the pyramid the other day it struck me that it doubles up as practice for a 2k race. So the first two sessions are easy to go too fast on, but if you don't hold back you are going to pay in the middle sessions. Once you have negotiated the start, you have the middle sections to pace, too slow and you won't be able to minimise your time, but too fast and your finish is going to fade. Then you have the last two reps, have you got enough left to finish with a flourish, or do you have loads in reserve that you can't possibly use up in the distance available. I was oxygen deprived when I thought of this so it may well be poppycock but as I did my final 250m which felt like finishing a 2k for the third time in a fairly short time it seemed to fit.

Welcome Luke, solid start, but having followed your training I would be surprised with anything else, it's going to be very interesting to see how low your times will go.o
@JoeL, Lindsayh and John, that is the way to do it and what a pace.

@All the PBB followers, it's great to see you all hitting your targets and extending your distances, do fill in your log book if you don't already, it's very useful to look back at how far you have come and what previous pacing you used. I also record DF and spm as well as some split times and a general how it felt.

@Rohan nice 4 x 2k, I have mine later and would be very pleased with that sort of grouping, my pace won't be as fast but I will try out that pacing structure for the last 2k (if my state allows me to think that is)

@Glenn, I hope it has all gone well.

It's great to see @Jack back

Sorry if I have missed anyone this thread moves so fast.