5k challenge Week 17

Stefan · Post by **Stefan** » February 26th, 2008, 3:34 am

DUThomas wrote:Applying Paul's law to my 2K gets me to 18:45; my 10K suggests 18:50; and my HM suggests 18:25 (gulp!). Ok, the last one is ridiculous -- about a minute off my PB, which was set in August. So I'll aim for 18:40.
I may regret this.

VERY gutsy!
But there is plenty of time for quality long intervals that will get you there.

Elamonta · Post by **Elamonta** » February 26th, 2008, 5:20 pm

So tailbone seems to be healing well...so I decided to start up the Pete Plan and get cracking on knocking some seconds off of my erg scores.

Day 1 of the Pete Plan (8 x 500m w/ 3:30 rest)

1. 1:44.8 30spm
2. 1:44.6 29spm
3. 1:44.4 29spm
4. 1:44.1 29spm
5. 1:44.0 29spm
6. 1:43.5 30spm
7. 1:43.0 30spm
8. 1:39.1 33spm (sprinted the last one per directions in Pete plan)

Avg. and goal for next 8 x 500m workout is 1:43.4/500m.

Stefan · Post by **Stefan** » February 26th, 2008, 5:41 pm

Elamonta wrote:so I decided to start up the Pete Plan and get cracking on knocking some seconds off of my erg scores.

Day 1 of the Pete Plan (8 x 500m w/ 3:30 rest)
Avg. and goal for next 8 x 500m workout is 1:43.4/500m.

Good news on the tailbone and good first leg of the PP.

I am soon through the first complete cycle on the Pete Plan. Today was the Pyramid 250/500/750/1000/750/500/250 with 1.30 rest for every 250 in the previous leg.

I ended with 1.42,0 average and 32 average spm.
Terrible on the 1000 and even worse on the second 750...
I had a big meal too soon before erging.

Stefan · Post by **Stefan** » February 27th, 2008, 5:15 pm

40 minutes on RowPro today, about 1.59 with some fartlek included. Nice recovery from yesterday.

Now I am off on a 4 days downhill skii trip to central Norway. Back on Monday, erg on!

iain · Post by **iain** » February 27th, 2008, 5:18 pm

I only managed 6 sessions in 22 days due to family commitments and bad cold. Seeing better ergoers match my 19:30 target is scary, have I been too optimistic? Of the 6 sessions, only 2 were all out, a 2.1; 1.8; 1.5 & 1.2k waterfall and today’s 5 x 750m. The waterfall was positively split for first 3 despite declining distance, 1:54.3, 1:54.7, 1:55.1 and 1:54 for a 1:54.5 average. I started too fast and suffered. Today's 750s were very disappointing, a 1:49.2 average DESPITE 5-6' rests. I have a lot of work to do!

Still, this leaves room for improvement.

Regards

Iain

Elamonta · Post by **Elamonta** » February 27th, 2008, 6:03 pm

Day 2 of the Pete Plan: 12k at 10k pace + 5-7sec per 500m. Rating between 22-25spm.

Goal: 2:03-2:05 split avg for whole piece.

Result: 12000m in 48:52.7 (2:02.2 split) at 23spm.

I held a 2:03 consistently through the entire piece, and then sprinted the last 250m at about a 1:34-1:36 split.

Felt great...definitely feeling strong at this point in the semester...looking forward to some serious gains (losses?) this semester!

dunechef · Post by **dunechef** » February 27th, 2008, 9:10 pm

Elamonta wrote:Day 2 of the Pete Plan: 12k at 10k pace + 5-7sec per 500m. Rating between 22-25spm.

Goal: 2:03-2:05 split avg for whole piece.

Result: 12000m in 48:52.7 (2:02.2 split) at 23spm.

I held a 2:03 consistently through the entire piece, and then sprinted the last 250m at about a 1:34-1:36 split.

Felt great...definitely feeling strong at this point in the semester...looking forward to some serious gains (losses?) this semester!

Hello Elmonta -
Might have to join you on Petes Plan - I am working off of an online training plan and would like somethin a tad more challenging. Tonight I did following;

14,439M 59:00.0 (2:02.6) 2/27/2008 54 H standard 3 X 15 min with 3 min active rest ( 1:57.2 @ 25 / 1:57.0 @ 25 / 1:57.8 @ 26 ) 1:57.3 avg -- 5 min warmup

with just my intervals and the 3 min rest periods it was 13289 / 201.9 avg / 23-26 spm --- so it was a similiar workout to the one you posted. Where would I find the specifics of that Plan ?? I think we also have a similair 5 K goal so it would be nice to compare workouts occasionally.

Dunechef

RR1 Kirk · Post by **RR1 Kirk** » February 28th, 2008, 2:47 am

dunechef wrote:
Hello Elmonta -
Might have to join you on Petes Plan - I am working off of an online training plan and would like somethin a tad more challenging. Tonight I did following;

14,439M 59:00.0 (2:02.6) 2/27/2008 54 H standard 3 X 15 min with 3 min active rest ( 1:57.2 @ 25 / 1:57.0 @ 25 / 1:57.8 @ 26 ) 1:57.3 avg -- 5 min warmup

with just my intervals and the 3 min rest periods it was 13289 / 201.9 avg / 23-26 spm --- so it was a similiar workout to the one you posted. Where would I find the specifics of that Plan ?? I think we also have a similair 5 K goal so it would be nice to compare workouts occasionally.

Dunechef

Here are some links to some "Pete Plan" references.

UK Pete Plan is the link to the beginning of the thread on the UK forum. Pete's Blog is new from Pete Marston.

Cheers,

edited to link to Pete's Plan page on his blog

iain · Post by **iain** » February 28th, 2008, 7:41 am

http://www.concept2.co.uk/forum/viewtop ... 722#407722

This is the best summary I have found (posted by BirkyBoy)

Regards

Iain

Nosmo · Post by **Nosmo** » February 28th, 2008, 4:44 pm

The 10 days:

Last Tues I did 4K WU 4x 2000 6'r (1:51.7, 1:51.0, 1:50.2, 1:49.9)

On Wed did 30' 2' each at 16,18,20,18,16 18,20,22,20,18, 20,22,24,22,20 (3K WU, 2K CD)

Thursday 4K WU, 4x1K w/ 3'r 2K CD. Tried to do 1:47 pace. 3:34.2,3:33.6, 3:33.6, 3:42.8. Had a hard time convincing myself to do the last. Last two really hurt. Definitely should have done longer rest or set a slower target.

Friday felt congestion in my lungs so took the day off

Sat, 10K OTW steady and fairly easy, lungs still felt bad.

Sun, Mon, Tues, just walk with dogs. Still felt a tired and congested so I thought I should try not to get sick.

Yesterday 7K OTW w/ wife in double.

Today 4K WU. 4x2000m 5'r 1:50.8, 1:50.8, 1:51.0, 1:51.5. 2.5K CD. Last one hurt. Not happy about the positive splits but happy I didn't get sick. 0.3 seconds slower average then last week but one minute less rest. Will stick to 5' rest in the future.

Tomorrow OTW row in a double.
Saturday OTW at a sculling clinic.
Sunday probably off or 1-2 hour bike ride.

Really need to do a 5K soon. Need to see if my 18:40 goal is about right. I certainly hope it is too easy.

Elamonta · Post by **Elamonta** » February 28th, 2008, 8:31 pm

Today's workout was supposed to be a timed 6k test...10 minutes rest...and then another 6k within :05/500.

I made it 3800m at a 1:54avg and then my tailbone really started to bother me. I was holding it steady at 25spm so I was really pleased as I normally do 6ks at 22-23spm and have been trying to get the rating up on the 6k test.

On Monday we have a 2k test prepared...so Friday/Saturday I might do an easy 8k-10k just to remind my legs what it feels like...then shoot for sub 7:00 on Monday.

We have 3 practices a day for the next week as it is our spring break...so erging might take a back seat for a bit. We will see how it goes though.

RR1 Kirk · Post by **RR1 Kirk** » February 29th, 2008, 3:02 am

Wed. Skiied all day (first time on skis in 3 years)

Thurs. 2001 w/u
10001 @2:08 (10k pb+7)

iain · Post by **iain** » February 29th, 2008, 8:11 am

Nosmo wrote:The 10 days:

Last Tues I did 4K WU 4x 2000 6'r (1:57.7, 1:51.0, 1:50.2, 1:49.9)

Today 4K WU. 4x2000m 5'r 1:50.8, 1:50.8, 1:51.0, 1:51.5. 2.5K CD. Last one hurt. Not happy about the positive splits but happy I didn't get sick. 0.3 seconds slower average then last week but one minute less rest.

Confused: Was the first interval a week ago really 1:57.7?

Seeing these times makes me either enthusiastic about the improvement that is possible, or depressed that others do 4 x my PB!

Took some comfort that I am not the only one who struggles and sometimes fails to negatively split intervals, but worried that the shorter rests seem to have such a major input as I need to shave 3' off rests to be on PP levels!

Keep up the solid work and the 5k will be in the bag!

- Iain

Nosmo · Post by **Nosmo** » February 29th, 2008, 2:09 pm

iain wrote: Confused: Was the first interval a week ago really 1:57.7?

Seeing these times makes me either enthusiastic about the improvement that is possible, or depressed that others do 4 x my PB!
- Iain

Typo really was 1:51.7 (fixed in original post)

If you get depressed that other do 4x your PB you will never stick with it. It is very rare that anyone doesn't get beat most of the time--even world record holders usually get beat for may years before they get really good.

Should I be depressed that my current 2K pace is the same as my 5K from 10 years ago when I wasn't rowing as much?

Stefan · Post by **Stefan** » March 4th, 2008, 4:37 pm

I am playing catch up after a long weekend of downhill skiing and actually ended up doing an unprecedented two sessions in one day...

6.30 am - 6k in 23.25

Now in the evening, Distance interval 3.0/2.5/2.0 k with 5:00 rest
I was going for 1.52,5 speed but did a little faster on the first and ended up negative splits to an average of 1.50,9 with 27 spm.

Good day and now I am of on a two days business trip.

Concept2 Forum

5k challenge Week 17

Too optimistic?

Pete Plan Summary

Error on figures?

Re: Error on figures?