The Pete Plan etc
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- Ian Bee
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Re: The Pete Plan
4x1700m, 1r
This persistent humidity is not helping, but this set turned out ok in the end with a mild improvement in average pace.
Recovery in the rests was good, and had I known the pace was that consistent I might have moderated the last rep
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This persistent humidity is not helping, but this set turned out ok in the end with a mild improvement in average pace.
Recovery in the rests was good, and had I known the pace was that consistent I might have moderated the last rep
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Re: The Pete Plan
12x250m, 1r. Hard to pace short sprints but pleased that the average was 0.5 faster than last time. Also (mostly) managed to keep Iain's pace comments in mind so ave. spm was 2 lower .
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Pete Plan
4x1000m
Went off a little too optimistically but as this is still cycle one doesn't really matter
Went off a little too optimistically but as this is still cycle one doesn't really matter
Felton H
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Re: The Pete Plan
12k steady
This is already a lot easier than a month ago. 12k feels like the right distance for this kind of steady/recovery row.
This is already a lot easier than a month ago. 12k feels like the right distance for this kind of steady/recovery row.
Felton H
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Re: The Pete Plan
Great to see a busy thread still!
6x1k, 1r
Appears to come round far too frequently for my liking. On this occasion, I came marginally fresher than normal (sore back following mixed hiit session on Sunday meant only a steady row yesterday).
General pacing was a little all over the place, but was faster than the last run through. Heart rate trace reflected the unease I felt for the last couple of reps, so I'll be monitoring that next time.
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6x1k, 1r
Appears to come round far too frequently for my liking. On this occasion, I came marginally fresher than normal (sore back following mixed hiit session on Sunday meant only a steady row yesterday).
General pacing was a little all over the place, but was faster than the last run through. Heart rate trace reflected the unease I felt for the last couple of reps, so I'll be monitoring that next time.
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Re: The Pete Plan
I'm pleased I don't have the 6x1k in my routine! But today's 5x1500 was pretty hard, not helped by me accidentally rowing 5x5mins last time . Happy with the 0.3 improvement.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Pete Plan
Lots of great sessions being documented here
Finally finished cycle 1 today with the waterfall. Had a few drinks last night so probably wasn't at my best but happy to dip under 1:50
Finally finished cycle 1 today with the waterfall. Had a few drinks last night so probably wasn't at my best but happy to dip under 1:50
Felton H
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Re: The Pete Plan
to you both for those sessions.
I had my steady 7.5km today, semi intended to support my 30 minute time. I'm encouraged by the general progress from this session and the timed sessions, and today felt pretty comfortable to hold at or around 2.02 pace. Should be doable to make 7.5km in 30 minutes "soon".
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I had my steady 7.5km today, semi intended to support my 30 minute time. I'm encouraged by the general progress from this session and the timed sessions, and today felt pretty comfortable to hold at or around 2.02 pace. Should be doable to make 7.5km in 30 minutes "soon".
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- Ian Bee
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Re: The Pete Plan
Ommitted to post my 4x1500, 4r yesterday, which finished with an average of 1:55.5. a reasonable improvement on the last round. That left me with a good slice of confidence for the 5km test today.
I set the pm5 up with a pace boat of my previous pb and I pulled away pretty steadily for the first 2km, after which both my current and former selves began to suffer. By 3k is was about holding on, but that lead didn't erode significantly. In to the bargain, the heart rate trace really showed that the last 1.5km was only just outside of my aerobic range so it's a decent progression all round (the plan does work for me eventually!). Nice pb, nonathon points and won't do much harm for the meta nonathon either.
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I set the pm5 up with a pace boat of my previous pb and I pulled away pretty steadily for the first 2km, after which both my current and former selves began to suffer. By 3k is was about holding on, but that lead didn't erode significantly. In to the bargain, the heart rate trace really showed that the last 1.5km was only just outside of my aerobic range so it's a decent progression all round (the plan does work for me eventually!). Nice pb, nonathon points and won't do much harm for the meta nonathon either.
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- Iain
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Re: The Pete Plan
Well done on the PB, hung on well. what happened to the HR Trace? It looks like your HR was dropping from17:00 in despite the increased pace!
- Iain
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- Ian Bee
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Re: The Pete Plan
That is a mystery. I was repeat viewing the ending of The Avengers (Marvel rather than Steed) so I may have drifted off.
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Re: The Pete Plan
Iain, Good spot and looks like you've found Ian Bee's secret super power
Ian, Well done on the PBs, very nice rowing
Today's 4x1k is my least favourite but a decent improvement, 0.8 faster, than last month's car crash
Ian, Well done on the PBs, very nice rowing
Today's 4x1k is my least favourite but a decent improvement, 0.8 faster, than last month's car crash
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
- Ian Bee
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Re: The Pete Plan
After a 10km pb yesterday, I didn't think today's 10x600m, 1r would go desperately well.
I set my pace boat for last rounds' performance, which seemed a little hopeful, but one by one those reps rolled past. Not easily, but they went: 500m pace was 1.1 secs faster on average than last time.
As others have said, my future self will not be pleased.
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I set my pace boat for last rounds' performance, which seemed a little hopeful, but one by one those reps rolled past. Not easily, but they went: 500m pace was 1.1 secs faster on average than last time.
As others have said, my future self will not be pleased.
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Re: The Pete Plan
. Your current self should be delighted though! A 1.1second pace improvement is pretty impressive.
20x100m today. Average pace 0.5s faster than cycle 1 and 17.1s is a new PB by a whisker (0.1s).
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Pete Plan
That's a mighty set Max - really consistent too.
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Re: The Pete Plan
Nice work Iain and Max, some nice sets there
8x500m 3:30r today with a target from last time of 1:43.5
Felt much stronger than that pace from the start and had to hold myself back from going too fast too early. Went slightly too hard on the penultimate rep so couldn't quite manage to negatively split all the way
8x500m 3:30r today with a target from last time of 1:43.5
Felt much stronger than that pace from the start and had to hold myself back from going too fast too early. Went slightly too hard on the penultimate rep so couldn't quite manage to negatively split all the way
Felton H
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Re: The Pete Plan
1650x4, 4r today - though the pm5 and erg data had a collective brain fart according to the table.
Slight improvement from the last round (1.58.5 Vs 1.57.3), mostly in the cardio range and the desired consistency was preserved too.
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Slight improvement from the last round (1.58.5 Vs 1.57.3), mostly in the cardio range and the desired consistency was preserved too.
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Re: The Pete Plan
Felton and Ian, I have no idea how you manage such great increases, respect! A very hard 0.5 increase in the 8x500 today.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
- Ian Bee
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Re: The Pete Plan
I find starting from a snails pace helps
In all seriousness, I'll return the complement to the pace you and Felton achieve
Today was 3x2000, 3r.
I set the reps up thinking I'd be sensible and just hold 2/500m as a recovery row. Then a little voice said "you did 6k no breaks faster than that earlier".
As a consequence, the pace boat was my fastest time this calendar year (though not season). I tried to keep the rate sensible, and dabbled with a sprint for the last 200m of each rep.
Felt ok, some of it (!) in the CV range, and finished slightly outside my pb for this piece.
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In all seriousness, I'll return the complement to the pace you and Felton achieve
Today was 3x2000, 3r.
I set the reps up thinking I'd be sensible and just hold 2/500m as a recovery row. Then a little voice said "you did 6k no breaks faster than that earlier".
As a consequence, the pace boat was my fastest time this calendar year (though not season). I tried to keep the rate sensible, and dabbled with a sprint for the last 200m of each rep.
Felt ok, some of it (!) in the CV range, and finished slightly outside my pb for this piece.
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Re: The Pete Plan
Took yesterday off so missed out a steady state row ahead of today's 4x2k. Not a good idea because it was painful but pleased with the last interval. 0.4 average pace improvement.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Pete Plan
Well done Ian for the pb Max and Felton you both rowed also very quick the last days, respect
After that common cold (suffering to often a cc the last years…) i finished some interval sessions the past 10 days...happy about the Progress (avg 3s pace) in the speed Pyramide !
Hope to continue the PP the next days.
After that common cold (suffering to often a cc the last years…) i finished some interval sessions the past 10 days...happy about the Progress (avg 3s pace) in the speed Pyramide !
Hope to continue the PP the next days.
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Re: The Pete Plan
5x1500m
Did this last time with a 1:52.3 average but target was more realistically about 1:49 in line with the other distance intervals done recently. Very happy with the final rep
Did this last time with a 1:52.3 average but target was more realistically about 1:49 in line with the other distance intervals done recently. Very happy with the final rep
Felton H
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Re: The Pete Plan
Awesome stuff chaps.
Today's piece was a continuation of my pincer movement to achieve over 7.5km in 30 minutes, this being a steady 7.5km.
My 10km earlier in the week gave me confidence that I'd be close, and that's how it turned out.
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Today's piece was a continuation of my pincer movement to achieve over 7.5km in 30 minutes, this being a steady 7.5km.
My 10km earlier in the week gave me confidence that I'd be close, and that's how it turned out.
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Re: The Pete Plan
Great session there Ian Not sure I'd describe a near pb pace as 'steady' but maybe I'm misunderstanding
Felton H
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Re: The Pete Plan
Great session there Ian Not sure I'd describe a near pb pace as 'steady' but maybe I'm misunderstanding
Felton H