Cheers Paul, think I'll change it up a bit then

Excellent workouts Dan =D> I'm finding the short fast stuff is progressing pretty well but I'm struggling with the longer sessions (10k plus). The plan specifies 5 sessions per week, sprint intervals, distance intervals, 2x steady distance and a hard distance piece. I'm averaging about 3 1/2 session...

Pyramid session today, target from last time of 1:45.9 0:52.0 250 1:44.0 32 1:43.9 500 1:43.9 32 2:35.8 750 1:43.8 32 3:27.3 1000 1:43.6 32 2:35.2 750 1:43.4 32 1:43.0 500 1:43.0 33 0:49.9 250 1:39.8 34 13:47.0 4000 1:43.3 32 That was pretty difficult, didn't mean to go off so fast and definitely fe...

Paul, your results have been so impressive recently, very inspirational

How will you better these next season?

5x1500m today with a target set last time of 1:55.4

5:42.0 1500 1:54.0 28
5:41.9 1500 1:53.9 27
5:41.4 1500 1:53.8 30
5:40.7 1500 1:53.5 30
5:27.4 1500 1:49.1 30

28:13.3 7500 1:52.8 28

Thanks guys, was due to do the 5x1500m Pete Plan session today but gave myself the present of not doing it instead

Today's session was 8x500m with a target set last time of 1:46.9

500 1:45.0 32
500 1:44.9 33
500 1:45.1 33
500 1:45.1 33
500 1:44.7 33
500 1:44.3 32
500 1:42.7 32
500 1:39.8 33

13:51.7 4000 1:43.9 32

Waterfall day today! Target set last time of 1:55.5 11:26.9 3000 1:54.4 28 9:32.6 2500 1:54.5 29 7:31.1 2000 1:52.7 29 28:30.6 7500 1:54.0 28 These sessions are getting increasingly difficult and I found it hard to muster much of a sprint in the last 2000m (not helped by the fact that my wife was si...

Amazing results guys, can only dream of pace like that at the moment. I think I can improve my time and will have one more go before the end of the month

Congratulations =D>

I'm also getting some great results with the Pete Plan, really finding it very effective

Wow! That's a huge improvement. =D> =D> =D> With that kind of pace over 4 x 1k, you must be very close to sub 7 form if you decide to go for a full on 2k TT. Paul V Hopefully :D . I'm going to wait till next season starts and then I'd like to start getting some nice shiny new PB's. Pretty confidant...

4x1000m today,target set last time of 1:50.7

3:36.0 1000 1:48.0 31
3:36.1 1000 1:48.0 30
3:35.7 1000 1:47.8 29
3:26.7 1000 1:43.3 30

13:14.5 4000 1:46.8 30

4x2000m today, set target of 1:55.8 last time:

7:38.1 2000 1:54.5 27
7:38.2 2000 1:54.5 27
7:37.5 2000 1:54.3 28
7:25.0 2000 1:51.2 28

30:28.8 8000 1:53.6 27

Well done John =D>

Rodger wrote:What is "handicapping the meterboard"?

I presume it means limiting functionality to those using for free with bonus additional features for those stumping up a fee

Great session, Dan! I hope I can do it at that pace someday

I strongly agree that compulsory payment or a handicap of the meterboard would be counter productive and would just drive people away from Free Spirits. A voluntary donation scheme with a prominent "total-ometer" at the head of each page would surely raise the requisite amount to cover the...

Sprint Pyramid day today, done last time in 1:48.6 average 53.5 250 1:47.0 31 1:47.1 500 1:47.1 30 2:40.4 750 1:46.9 29 3:34.1 1000 1:47.0 27 2:39.6 750 1:46.4 29 1:43.6 500 1:43.6 30 49.0 250 1:38.0 34 14:07.3 4000 1:45.9 30 Apparently this should be about 2k PB pace so hopefully can do a sub 7 tim...

Great row Jon, congratulations on the PB =D> I also tried a HM today, only my second ever but with no aspirations for a fast time. Set off at 2:14 with the only real ambition being to finish! Found the pace comfortable but had real problems with a pain in the backside and a loss of feeling in my lef...

8x500m today, done last time in an average of 1:49.2. Having done the CTC in about 1:45, thought I'd push on a bit

1 1:48.0
2 1:47.9
3 1:48.0
4 1:48.0
5 1:48.0
6 1:48.0
7 1:47.9
8 1:39.6

Overall 1:46.9 and a nice target for next time

gregsmith01748 wrote:Nice improvement!

Thanks Greg, I'm finding the Pete Plan really has been paying dividends and it's great to see the improvements each week. I'm also finding this thread a great motivation for me. Thanks to all who participate.

5x1500m day today, last time in 1:57.0 average 5:48.0 1500 1:56.0 26 5:48.1 1500 1:56.0 26 5:47.9 1500 1:55.9 27 5:47.9 1500 1:55.9 27 5:40.2 1500 1:53.4 27 28:52.2 7500 1:55.4 27 Still feel like there is a bit left in the tank so hopefully can get the pace up a bit more before it really gets diffic...

Just noticed that the last 1000m rep is a PB! Clearly the last PB wasn't very good, still I'll take that and have an all out bash at it soon and get a few more seconds off.

Gave this a bash today and found it very difficult to pace. Decided to start just under 1:50/500m but this was probably a little conservative. The 300m intervals in the middle felt quite easy but the last 1000m is a real killer! 3:37.1 1000 1:48.5 29 1:02.9 300 1:44.8 30 1:02.3 300 1:43.8 31 1:01.0 ...