Pete Plan Thread

[JerekKruger]

Pete Plan 2.1:

Pyramid - 13:09.3 - 1:38.6 - 31.3

250m - 0:49.7 - 1:39.4 - 31.4
500m - 1:39.7 - 1:39.7 - 31.9
750m - 2:29.5 - 1:39.6 - 30.5
1000m - 3:19.3 - 1:39.6 - 29.8
750m - 2:28.1 - 1:38.7 - 31.2
500m - 1:37.5 - 1:37.5 - 32.6
250m - 0:45.5 - 1:31.0 - 36.9
r: 1050m

A tenth faster on average than last time I did this session, but more importantly every interval until the second 500m was faster than last time, the second 500m was equal and the final 250m was one tenth slower than last time (so 2 tenths slower split). Was a pretty difficult session, not helped by my pacing the 1000m badly (started out with too many 1:41s which meant I had to go fairly hard towards the end to hit my target) making it harder to recover for the second 750m. As for the final 250m, I kinda fly and died it, rowing sub 1:28s and 1:27s for the first half then limping over the finish line with 1:33s and 1:34s.

Anyway, this bodes well for the sub 6:40 2k. Next weeks 4x1000m will be the real test.

[Dangerscouse]

Great session Tom. Don't go too much sub 6:40 please...

[JerekKruger]

Great session Tom. Don't go too much sub 6:40 please...

If I manage it at all it'll only be a little bit I think.

In any case you should be looking at sub 6:35 at least I think, given your other PBs.

[mdpfirrman]

Really nice session Tom! Nice work all over on this thread!

[Dangerscouse]

In any case you should be looking at sub 6:35 at least I think, given your other PBs.

Possibly....I've felt in no man's land fairly recently; neither decent enough for endurance or fast enough for sprints. I think I'm seeing some improvement in strength now and my endurance is improving again so any PB will do. With another few weeks of hard work I might be there or thereabouts

[rascott]

BPP 19.1 - 10000m
aim: get a new PB, ie faster than 43:29

Managed to take 22 seconds off which is great (I will update my sig)....6 weeks to go on this plan....

[Dangerscouse]

BPP 19.1 - 10000m
aim: get a new PB, ie faster than 43:29

Managed to take 22 seconds off which is great (I will update my sig)....6 weeks to go on this plan....

Fantastic work Rascott. Your HR is still low so you have probably got a lot more to give when you get more confident with the longer distances

[JerekKruger]

@Robert - great work! You've got to do a 5k after you're finished with the BPP: you'll blow your current PB away.

@Stu - I wonder if what you need is a goal. From what you said the 12 hour challenge really focused you, and your training during that period was excellent. Why not pick an event and a date and work towards that?

Pete Plan 2.2:

30mins - 7501m - 1:59.9 - 20.0

06:00 - 1500m - 2:00.0 - 20
12:00 - 1500m - 2:00.0 - 20
18:00 - 1500m - 2:00.0 - 20
24:00 - 1500m - 2:00.0 - 20
30:00 - 1501m - 1:59.9 - 20

So close to rowing OCD nirvana. I rowed 601 strokes according to ErgData, so one stroke and one metre too many. Next time

[Dangerscouse]

One stroke and one metre?! Gutted for you Tom!!

Yeah I probably do need some focus /target. At the moment it's slowing down the stroke which inevitably has been slow progress as it's not what I'm used to so I'm probably being a touch melodramatic as it's been a bit of a struggle, albeit a good one. My pain cave for endurance isn't comparable with my pain cave for a 5k TT and it's rebuilding that inner resolve that's taking a bit of time.

I'm focusing more on speed than distance at the moment so I guess one of them will suffer as they are, to some extent, mutually exclusive.

[RayOfSunshine]

@Tom I'm opposite of OCD, but I see that starting to change on the erg. It passes the time

@Robert Great job!

Today was BPP 12.2: 4x1500, 2:03.1 pace for the 1st 3, faster on the 4th

I have more energy now that I've given up the mud challenge to focus on the BPP. I decided to target 2:03.1 then beat each interval. When I got to the final interval, I started out fast and decided to see how long I could hold it under a 2:00 split. With 430m to go, I felt like I was going to HD (HR @ 180). I let up for a few strokes then focused on longer strokes trying to regain my breath. I held on for sub 2 pace.

2:03.0@27, 160HR
2:02.8@25, 170HR
2:02.6@25, 174HR
1:59.7@26, 181HR

Overall 2:02.0@26

[mitchel674]

@Tom I'm opposite of OCD, but I see that starting to change on the erg. It passes the time

@Robert Great job!

Today was BPP 12.2: 4x1500, 2:03.1 pace for the 1st 3, faster on the 4th

I have more energy now that I've given up the mud challenge to focus on the BPP. I decided to target 2:03.1 then beat each interval. When I got to the final interval, I started out fast and decided to see how long I could hold it under a 2:00 split. With 430m to go, I felt like I was going to HD (HR @ 180). I let up for a few strokes then focused on longer strokes trying to regain my breath. I held on for sub 2 pace.

2:03.0@27, 160HR
2:02.8@25, 170HR
2:02.6@25, 174HR
1:59.7@26, 181HR

Overall 2:02.0@26

Impressive! Glad you didn't keel over.

[rascott]

@Tom I'm opposite of OCD, but I see that starting to change on the erg. It passes the time

@Robert Great job!

Today was BPP 12.2: 4x1500, 2:03.1 pace for the 1st 3, faster on the 4th

I have more energy now that I've given up the mud challenge to focus on the BPP. I decided to target 2:03.1 then beat each interval. When I got to the final interval, I started out fast and decided to see how long I could hold it under a 2:00 split. With 430m to go, I felt like I was going to HD (HR @ 180). I let up for a few strokes then focused on longer strokes trying to regain my breath. I held on for sub 2 pace.

2:03.0@27, 160HR
2:02.8@25, 170HR
2:02.6@25, 174HR
1:59.7@26, 181HR

Overall 2:02.0@26

Great session but wow you are red lining! I guess that explains the near HD. Ive not been close to HD yet but that's because I've not really pushed it yet. I looked back at when I did this session on 31 Jan and my ave pace was 2:09.7, ave rate of 22 and ave HR of 131.

As I've commented before I think I'm naturally a "low beater" but hopefully I have more in the tank. I'm still finding my comparatively leisurely rate and pace reasonably strenuous, esp today's 10K (although I did do a MTB ride yesterday which wiped me out a bit due to the conditions here in the UK)

Not making any particular point, just interesting to compare with other guys of a similar age doing the BPP.

[rascott]

BPP 19.2 - 5 x 800m / 2min rest

1:59.8 pace for 1st 5 then fast as possible on last...

[mitchel674]

BPP 19.2 - 5 x 800m / 2min rest

1:59.8 pace for 1st 5 then fast as possible on last...

Starting to generate some nice, consistent power. Good session for you.

[rascott]

Starting to generate some nice, consistent power. Good session for you.

Thanks! Ive never paid much attention to the Watts other than seeing that a harder row obviously generates bigger numbers! (>200). Ive always been more focused on the 500m pace. I do have the Watts readout showing on ErgData on my phone during my row

Is there anything I should be looking out for in the power reading?