The Lunch Hour 2k Pete plan (following on the BPP plan).

[iain]

Week 1-5 - hard distances

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
19:51.3	5,000	1:59.1	207	1012	24	161

Congratulations on a huge PB, especially as you seem to have already been hurting in the 4th 500!

[alex9026]

Time Meters Pace Watts Cal/Hr S/M
19:51.3 5,000 1:59.1 207 1012 24 161

What Iain said, great work and a nice milestone to hit in going sub 20.

[ahooton]

I will eventually add a fan to help. For the moment, I still can cope as long as temperatures remain in low 30s.

Week 1-4 - steady distance

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53:58.6	12,000	2:14.9	142	790	24
26:59.3	6,000	2:14.9	142	790	24	142
r: 3:00	16						
26:59.3	6,000	2:14.9	142	790	24	149

Better outcome in terms of HR. I will also try the 30'/20'/10' session, perhaps 25'/15'/10' and compare with the 6kx2/3minR

--> Rest day

Week 1-5 - hard distances

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
19:51.3	5,000	1:59.1	207	1012	24	161
1:59.0	500	1:59.0	208	1014	24	148
1:59.3	1,000	1:59.3	206	1009	24	154
1:59.5	1,500	1:59.5	205	1005	24	155
2:00.2	2,000	2:00.2	202	993	24	159
1:59.7	2,500	1:59.7	204	1002	25	163
1:59.7	3,000	1:59.7	204	1002	26	165
1:59.1	3,500	1:59.1	207	1013	25	166
1:58.8	4,000	1:58.8	209	1018	26	168
1:58.2	4,500	1:58.2	212	1029	26	169
1:57.7	5,000	1:57.7	215	1038	25	169

I decided to improve on my 20:45 best over 5k. I was aiming for a 2:00 pace so it went quite well. I got my wish for a <20 min 5k.

--> adding a rest day today before completing Week 1 with a new steady distance

Great barrier to break, 5k is a tough distance and under 20 for anyone is an achievement. Well done mate.

[Joris]

Week 1 Day 3 [5 x 1.500m]

I took a pounding in the ribs during a soccer tournament this weekend which left me with some muscle pain in that area.
So applying a lot of power was difficult today. But since experienced rowers suggested earlier not to start too fast with the first interval sessions of the plan, and since I want to practice some higher rate frequency, it seemed like a good opportunity to apply both of those together.

My previous best was 4 x 1.5k at 2:05 (r25.2 - 26) and last rep at 2:03 (r.27.7).
Today I did two seconds slower, namely 4 x 2:07 (r27.5 - 27.7) + 2:05 (r28.7).

I hope that the unpleasant pain in my ribs will pass so I won't have to take mandatory rest.
But besides that, I was satisfied that I was able to maintain a significantly higher rating for this session with my heart rate still lower than last time. That offers potential for the next sessions I hope.

On to week two of the plan, where I will have to do a pyramid session for the first time. Exciting.

[Joris]

I don't know where you are based, but I encounter a new hurdle - the hot weather.

Ah, there are so many ways you can spin the broken pieces and I'm hesitant to say "try this workout" over the internet however, if you fancy a little variety, Stu (Dangerscouse) introduced me to 30:00/20:00/10:00 (recover as desired, 3:00 probably a good start point). If you're intending to push your SS pace a little, a pyramid such as this is a good opportunity to play around with it. Stroke rate too. Each piece can be as hard or as easy as you see fit. I revisit it in a slightly different format these days, but the principle remains the same.

I look forward to reading any journeys/further progress here.

I live in Brussels, Belgium, so the heat here is generally a lot better than in southern Europe, but it can get hot here too. Good thing you brought up the topic, because since this week it's been a lot warmer than the weeks before (room temperature of 25°C today), so I anticipated by borrowing the fan of one of my kids. And it did indeed came in handy!

Alex's pyramid suggestion then again seems like a good suggestion to possibly apply during hot days for steady state sessions, although I don't think the room temperature will reach 30 degrees here anytime soon.

I decided to improve on my 20:45 best over 5k. I was aiming for a 2:00 pace so it went quite well. I got my wish for a <20 min 5k.

Well done and thanks for putting down a benchmark for me, as I planned to use the hard distance session of week 2 to put down a 5k pb as well. But since I've never attempted one before it's hard to determine a realistic pace.
I'm obviously not going to try to match your pace, but judging from our other results, your split +8 to 9 seconds should be about my target.

[iain]

I planned to use the hard distance session of week 2 to put down a 5k pb as well. But since I've never attempted one before it's hard to determine a realistic pace.... judging from our other results, your split +8 to 9 seconds should be about my target.

Pete claimed that ytou can do the 5 x 1500 at about 5k pace, so if choosing the 5k, I suggest that you start this at 2:07 or so and speed up as you can.

Best of luck.

- IAin

[DJ1972]

Week 1.6 - I managed the minimum 8k, though I wanted to do 12k. Time was the issue.

Week 2.1 - 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m

Code: Select all

14:38.9	4,000	1:49.8	264	1208	29	163
0:53.2	250	1:46.4	291	1300	28	148
r: 1:30	26						
1:47.2	500	1:47.2	284	1277	29	162
r: 3:00	19						
2:45.9	750	1:50.6	259	1190	27	165
r: 4:30	12						
3:46.0	1,000	1:53.0	243	1134	28	168
r: 6:00	18						
2:47.7	750	1:51.8	250	1161	28	167
r: 4:30	17						
1:47.7	500	1:47.7	280	1264	31	169
r: 3:00	15						
0:51.3	250	1:42.6	324	1415	33	162
r107			

This is a new one for me. With the heat, I did not know how to pace, even though I had in mind my time on 500, 750 and 1000m intervals.
I can learn a few things from it, particularly that I am close to my maximum Watt output with 330 W (1:42). I do not think I can produce so many Watts to go under 1:40 on a 500m TT. I may attempt it but I won't insist as I am better fitted for a 5k.

[Sakly]

I can learn a few things from it, particularly that I am close to my maximum Watt output with 330 W (1:42). I do not think I can produce so many Watts to go under 1:40 on a 500m TT. I may attempt it but I won't insist as I am better fitted for a 5k.

For a 500m rating is a vital part. Increasing the rate of 33 in a 500m will give you some "free speed", but clearly you need to train these higher rates to be able to maintain the stroke quality/power output.

[p_b82]

This is a new one for me. With the heat, I did not know how to pace, even though I had in mind my time on 500, 750 and 1000m intervals.
I can learn a few things from it, particularly that I am close to my maximum Watt output with 330 W (1:42). I do not think I can produce so many Watts to go under 1:40 on a 500m TT. I may attempt it but I won't insist as I am better fitted for a 5k.

Another second for your peak power being rate limited - higher rates do require a shorter stroke; often with a blend of legs/back and almost no arms & then a reduction of slide (not going as far forward at the catch) to really crank the rate up.

I've hit my highest peak power at 43spm (12.xWmin), but was able to hit 10Wmin at 50spm, for only a few watts lower when playing around.

It is a very different stroke to "normal" though so does need a bit of practice..

[iain]

Week 2.1 - 250m, 500m, 750m, 1000m, 750m, 500m, 250m
This is a new one for me. With the heat, I did not know how to pace, even though I had in mind my time on 500, 750 and 1000m intervals.

Pete recommended the usual start pace (ie fastest recent 4k+ average pace) and staying at this for the first 4 intervals, then trying to get slightly faster on each and blast the final 250. Not my favourite session (I substitute the 5 x 750 r3:30 also around 2k pace and a better preparation for facing the 1ks IMHO), as the first 250 is irrelevant unless warm up insufficient, while the average can get to <2k pace quite quickly and make the 1k in the middle too hard. That said, 1k at 2k pace after a moderately tough interval is good 2k prep'n and the 750 afterwards a good practice for the "deadzone" 3rd 500 of the 2k!

Can't recall the details, but Mike Caviston (who I think devised this workout) used a pacing closer to yours, but I cannot remember the details. This is definitely the approach to achieve the best overall average, but we are training not racing! However his approach helps to adjust the average better for the next attempt (although he favours a slow consistent increase in pace unrelated to previous achievement).

[Joris]

Unfortunately, the pain in my ribs is not over yet and it had even increased after the previous rowing session.
So I am going to have to put rowing on hold for a few days in hopes that it will heal quickly. As a replacement I will try to do some biking and running.

Week 2.1 - 250m, 500m, 750m, 1000m, 750m, 500m, 250m
This is a new one for me. With the heat, I did not know how to pace, even though I had in mind my time on 500, 750 and 1000m intervals.

Pete recommended the usual start pace (ie fastest recent 4k+ average pace) and staying at this for the first 4 intervals, then trying to get slightly faster on each and blast the final 250.

When I look on the pete plan page I see at the bottom the following pace suggestion: "Speed pyramid = 2k pb pace (2k)"

[DJ1972]

Unfortunately, the pain in my ribs is not over yet and it had even increased after the previous rowing session.
So I am going to have to put rowing on hold for a few days in hopes that it will heal quickly. As a replacement I will try to do some biking and running.

Week 2.1 - 250m, 500m, 750m, 1000m, 750m, 500m, 250m
This is a new one for me. With the heat, I did not know how to pace, even though I had in mind my time on 500, 750 and 1000m intervals.

Pete recommended the usual start pace (ie fastest recent 4k+ average pace) and staying at this for the first 4 intervals, then trying to get slightly faster on each and blast the final 250.

When I look on the pete plan page I see at the bottom the following pace suggestion: "Speed pyramid = 2k pb pace (2k)"

I hope you get better soon. As we are pushing close to our limits, better play it safe for a while.
I am also worried at times that something may happen as it happened to me with a dormant injury at my achille's heel. It ruptured just on a simple jump 2 years ago.

For this "Speed pyramid = 2k pb pace (2k)", it would put me below 7:20 with my pyramid pace 1:49.8 but I really doubt I can even manage to beat my PB.

[iain]

For this "Speed pyramid = 2k pb pace (2k)", it would put me below 7:20 with my pyramid pace 1:49.8 but I really doubt I can even manage to beat my PB.

I think this is an indication of where it is likely to end up NOT a starting pace first time around.