Pete Plan Thread

[mdpfirrman]

W2/D3 - 4 X 2000/5'

Well, just finished up and showered and I have to say that was as brutal as I recall. That is one awful punishing workout! Marston says a "good pace" is your PB 5K time +.5 seconds. For me, that's a 1:57 pace. But my recent 5K was awful (over 20 minutes) so I wasn't really sure what to do. I didn't want to do the 2:00.5 pace but I knew I'm also not quite able to carry a 1:57.5 pace likely.


7:49.7 / 1:57.4 / 26
7:50.3 / 1:57.5 / 26
7:51.3 / 1:57.8 / 26
8:06.2 / 2:01.5 / 26

1:58.5 / 26 Avg.

Other than completely just surviving the last rep, I suppose not a total failure. I finished it in pain but it's one of those days where you have to say, "this is training" and all training (as long as you give it your best) leaves you better for it. I learned a while ago on the PP not to overthink it. It's a nice indicator of where you are currently. I knew coming into this round I'm not at peak and it's showing. On the other hand, what I need most this year is AT work and until this, I haven't done a ton of it where I'm pushing except on the occasional CTC (Cross Team Challenge online). It indicates that I need to do more AT work -- that's it. I'll be thankful I did come race season but man, that was hard!

[bob.haffner]

@Mike, good work

I'll be doing this one tonight or tomorrow. That 5 x 1500 last week really exposed my lack of endurance (or at least what I think is endurance) so it should be interesting.

I think I'm going to target a 1:58 and see how it goes

[mdpfirrman]

@Mike, good work

I'll be doing this one tonight or tomorrow. That 5 x 1500 last week really exposed my lack of endurance (or at least what I think is endurance) so it should be interesting.

I think I'm going to target a 1:58 and see how it goes

Give it hell Bob, glad to have you doing it at the same time! It nice to coincide around others doing the same workouts. If you start out at 1:58, I think you'll be able to hammer that last one in the last 1000m.

[bob.haffner]

Did the 4 x 2k tonight. I'm happy. Probably could've started the kick a little sooner on the last rep


/500m Time.1
01:57.9 | 07:51.6
01:58.0 | 07:52.1
01:58.2 | 07:53.0
01:55.2 | 07:40.9


avg of 01:57.3 and 22 spm

[mdpfirrman]

@ Bob - our times look similar except that last rep

I thought you had more in you than you thought you did! Nice work and very solid last rep!

[bob.haffner]

@ Bob - our times look similar except that last rep

I thought you had more in you than you thought you did! Nice work and very solid last rep!

Haha

Yeah, i was a bit too cautious on that last one

[rascott]

Hi all, its been a while...on the forum that is...the rowing has been reasonably consistent

Cycle 2 of the PP, week 1, day 5 - hard distance. I did a 30min with the aim of getting a PB (beating 7111m). Success! Always nice be able to edit your signature.

Hope everyone is killing it as usual

[bob.haffner]

@Robert congrats!

[mdpfirrman]

@ Robert - nice work! PBs are always a great reward!

SS today for me. Not much to report. 6K on the rower at around 2:09/2:10 or so. Then did 26 minutes (same time as it takes me to do 6K on the rower) on the AirDyne Pro bike (pretty close effort to the rower and also a full body workout). Total of around 52 minutes SS work. Didn't push at all throughout. Want to do a 10K tomorrow, perhaps restricted rate for my TT.

[bob.haffner]

@Mike, nice work. I've done some time on some Airdynes and its no joke

[mdpfirrman]

@Mike, nice work. I've done some time on some Airdynes and its no joke

Got it for a return the favor kind of gift for my wife for letting me get the rower. She loves the bike, doesn't much care for the rower. If I could have convinced her, would have looked the new Rogue Echo, it's similar but around $250 cheaper. Yeah, I love Assault style bikes now too. I don't know if I hadn't gotten that if I might have gotten burned out just rowing. I need to add in RowPro also for other things to keep me as interested long-term. I think I suffered a bit of burn out after this last year's race. I think it's healthy to mix it up a bit.

The only downside to Assault/Air bikes is the lack of anything close to C2s metrics/data and interactivity. You can do so much with the rower (and PMs) and they are so well calibrated it will likely always be my favorite.

[Street]

I did a 30min with the aim of getting a PB (beating 7111m). Success!

Whoop, good work dude!

Did the 4 x 2k tonight.

Good times, especially the last one and at 22SPM. Those endurance intervals are a killer.

Those Airdynes look pretty brutal, it's a shame they don't have the same sort of data the C2s have as they are fantastic in that regard, you'd think it wouldn't be too hard for them to hook up something similar.

Couple sessions from me this week. I find the 1000m the worst one of the lot, I should be faster on it but for some reason I struggled. I'm putting it down to doing it first thing Monday morning, I was pleased with the waterfall though.

PP3.1 4x1000. Target 1:52.3
14:57.0 - 4,000m - 1:52.1 - 26
3:45.1 - 1,000m - 1:52.5 - 26
3:45.0 - 1,000m - 1:52.5 - 26
3:45.0 - 1,000m - 1:52.5 - 26
3:41.9 - 1,000m - 1:50.9 - 27

PP3.3 Waterfall. Target 1:54.5
28:30.1 - 7,500m - 1:54.0 - 25
11:24.0 - 3,000m - 1:54.0 - 25
9:30.1 - 2,500m - 1:54.0 - 25
7:36.0 - 2,000m - 1:54.0 - 25

[mdpfirrman]

@Andy (Street) - very nice work on that Waterfall (and the 4 X 1000 too). I have those two workouts this upcoming week. Yeah, I think that the 1000s are tough too. I think I hate the 4 X 2K the most, though. Maybe I'll soon change my mind! Really strong last set on that last 1000. Your Waterfall was very strong! Psychologically, the Waterfall for me is a bit easier than the other endurance intervals, though that first 3K is pretty brutal. Still not easy! Your Waterfall time, relative to your 4 X 1K times, was very strong. Your endurance looks to be pretty solid.

[Street]

I'm the same with the waterfall, it's my "favourite" endurance session. If favourite is the right word.. I'm not sure why I find the 1km session hard, I should be much faster in them really as they aren't much quicker than my 4x2km times. Maybe I just don't try hard enough on them!

[hjs]

I'm the same with the waterfall, it's my "favourite" endurance session. If favourite is the right word.. I'm not sure why I find the 1km session hard, I should be much faster in them really as they aren't much quicker than my 4x2km times. Maybe I just don't try hard enough on them!

You are rating the 1k s way to low, thats holding you back.