Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

- John, that is a smoking 4 x 2K! Goodness gracious. Between you and Rohan today and with the addition of Luke, I fear I will lose my tenuous place in the lineup, if I haven't done so already. Very well done and aesthetically pleasing to look at.

- Gordon, that 1K tests ones metal a bit more than the 500, eh!? Way to hang onto it. those need a bit more pacing considerations than the 500. For me, giving it a little bit of a negative split or maybe start with 10-15 hard ones then a settle a little above target helps me mentally get to the end.

- making progress Slacker. Well done. Keep putting them in the bank.

[mdpfirrman]

Nice 7K Ben! Should feel easier and easier. That's progress.

John - Smoking fast times. I know what Glenn means. Although I'm used to being the guy in the rear view mirror, seeing people pass you up (like Piers is doing right now to me) brings out the competitor in you.

Gordon - very nice work! Those 1000m's are grinding. Great work on those and good paces.

SS day for me (forgot to put that in) - these are boring for me 11K meters @ 2:17 (nice and fairly easy but not too easy).

[Litewait]

BPP Week 5.2 800m x 4 r2' DF of 106

Time Meters /500m Watts Cal/Hr s/m
13:34.2 3,200m 2:07.2 170 884 24
3:29.0 800m 2:10.6 157 840 25
3:24.7 800m 2:07.9 167 874 25
3:22.5 800m 2:06.5 173 895 25
3:18.0 800m 2:03.7 185 936 24

This going out at a rational pace is paying off I think. Feeling it the legs rather than the heart, I like the comments about loss of vision, but for me the tell tale sign I am overdoing it will be when my heart pops out of my chest.

@Ben - Ah, someone to row with, usually all that I do is stare at the back of everyone's head 500-1000m ahead of me in this virtual pond.

@those older than me - you dudes inspire me.

[Galeere]

Thanks Pieman and Jack for the input on the signature line, I will try again.

[jackarabit]

Pete 2.2.5
Hard distance
45'r20 strapless
Df115
Cold start, no CD

65% 2kW @ 71% HRR. A "multi-grain" session: UT HR, stroke form, power endurance, sweat!

[G-dub]

BPP Week 5.2 800m x 4 r2' DF of 106

Time Meters /500m Watts Cal/Hr s/m
13:34.2 3,200m 2:07.2 170 884 24
3:29.0 800m 2:10.6 157 840 25
3:24.7 800m 2:07.9 167 874 25
3:22.5 800m 2:06.5 173 895 25
3:18.0 800m 2:03.7 185 936 24

This going out at a rational pace is paying off I think. Feeling it the legs rather than the heart, I like the comments about loss of vision, but for me the tell tale sign I am overdoing it will be when my heart pops out of my chest.

Nice! Keep going! So now it makes sense to look at your average pace and try to tighten up the beginning to the end a bit. Not so much of a worry right now, but when you want to post a time at some point, the more flat the pacing the better in the long run. I might see what 2:08 /2:09 feels like as a starting point next time. You had lots in the tank and the game is to use a little more of that fuel earlier without blowing up.

[jackarabit]

@ Litewait: Spot on advice from Glenn! A thorough warmup is one route to a first rep pace that's a bit faster for the perceived effort. Warming up on the first makes for a larger pace spread (Rip van Winkel execution).

[G-dub]

@ Litewait: Spot on advice from Glenn! A thorough warmup is one route to a first rep pace that's a bit faster for the perceived effort. Warming up on the first makes for a larger pace spread (Rip van Winkel execution).

And more spot on advice from Jack! I need to remember the importance of warm up as it relates to shrinking the negative split gaps and reducing discomfort on the journey. Tim, I don't think Jack nor I are saying to stop the negative split approach for now, just to work on bringing the two ends together over time to build a more even and confident pace. So dont go changin. Keep it working.

[Slacker]

Tim: No worries. I'm bringing up the rear. I'll happy to pay my dues back here for a little bit.

[G-dub]

Not so fast, my very very young friend:
(Rate is admittedly getting a titch too high for most palettes. Wanted to be 29/30 so pretty close. Will work on that some)
Heart rate ended up at the exact number as last time - serendipity!

[aussieluke]

^^^ Nice work!

I don't be think that is rating too high for a final rep. Whole point is to go all out at the end, not some sort of rate cap.

Think I'll be targeting 1:55 on my 4x2k next week, but already dreading it. Will have to wear my HRM as have a feelin I'll see a new max!

[lindsayh]

Wow this thread is moving so fast and I have only been away for a nights sleep!
The rapid improvement by so many is contagious and exciting to watch - wish I could do it too!

@ Lindsay - great stuff on the 4x2,000. Wondering how that 4th one was for you - did you realise from the start of it you'd need to be slightly slower or did you start out at the same pace you'd been doing the earlier ones at?

Thanks Rohan - I pretty much knew early on that 1:52 was about it - started off at that with the hope of getting it down but not to be just held it as just not any extra in the tank.

[aussieluke]

PP day 4

Steady distance

10,000m 2:06.6 r22


Fairly hard going first thing this morning. Thought about shooting for 2:05 again but it just wasn't there - empty stomach didn't help.

Was essentially 2 x 5k as I paused for a drink at 5k and my little boy woke up and came for a chat. Stopped 2-3 mins.

Plan to go for a run at lunchtime. Not sure how to fit much running in around this plan but if I can get out twice a week for 45' I'll be happy.

[Joe L]

SS tonight: 60 minutes at 1:59.8

Thanks for the advice ion the interval sessions, Henry. After my 5X1500 last week at 26, I felt pretty confident that I'd be able to give it a go at 28 spm with a 1 second target time drop. However, I did not feel quite so confident after the 4X2000 last night. Well, I can worry about that later. First up is a hard distance tomorrow and then the 4X1000 over the weekend. I'm going to try for 30 spm and 1:36.X on the 4X1000.

[Galeere]

Not so fast, my very very young friend:
(Rate is admittedly getting a titch too high for most palettes. Wanted to be 29/30 so pretty close. Will work on that some)
Heart rate ended up at the exact number as last time - serendipity!

Good work there Glenn, HR through the roof!