The Pete Plan

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

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stumpy
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Re: The Pete Plan

Post by stumpy »

BPP Week two completed.
5 sessions this week finding this quite easy at the moment, I well remember how these sessions can get very tough very quickly if you start to hard. My stroke ratings are also quite low around 16-20 which just feels natural at these slower splits.
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Re: The Pete Plan

Post by spidermac »

Wish I could say the same Stumpy - just u & me now!!. 8x500m for me today - usually one of my favourites.
Last time - 1.44.9/34spm/164HR
Wup - 3k
Dist spm HR SPlit Prev
R1 - 500 34 161 01:45.6 (1.46.3)
R2 - 500 33 164 01:45.3 (1.46.0)
R3 - 500 34 164 01:45.0 (1.45.8)
R4 - 500 34 167 01:44.8 (1.45.4)
R5 - 500 35 167 01:44.7 (1.45.1)
R6 - 500 37 165 01:44.4 (1.44.7)
R7 - 500 38 163 01:45.1 (1.44.1) - lactic killing me
R8 - 500 36 159 01:49.6 (1.42.3) - legs have disappeared!!lol.
14:04.6 4000 35 163 01:45.5 (1.44.9)
CD - 2k
Another session down on my last average - not sure whats going on. HR in rest periods was a lot higher than last time & lactic in the legs by R6 was torture! Tried lowering drag a wee bit on R5 but didn`t make much difference. Determined not to HD & paddle in if I had to so at least completed the session. May start to do more aerobic sessions & a bit less of the intense rows.
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Re: The Pete Plan

Post by Wolfmiester »

I'm still lurking boys, but have managed to put my back out again. So a week or two off for me ...
Wolfie

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JonT
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Re: The Pete Plan

Post by JonT »

....and I’m still planning to do the plan, but I’m struggling to get back to any tulips of form after a recent bout of illness.
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Re: The Pete Plan

Post by spidermac »

Good to hear boys get well soon. SO as promised a 60min HR capped row. Last was 13871m/2.09.7/19spm/137HR
Wup - 1k
Time Dist Spm HR SPlit Prev
10:00.0 2346 20 131 02:07.8 (2.07.9)
10:00.0 2346 20 137 02:07.8 (2.08.2)
10:00.0 2338 19 140 02:08.3 (2.08.7)
10:00.0 2306 20 141 02:10.0 (2.10.2)
10:00.0 2287 20 141 02:11.1 (2.11.5)
10:00.0 2285 20 141 02:11.2 (2.11.8)
01:00:00 13905 19 138 02:09.4 (2.09.7)
Comments - felt like a good wout & a slight improvement probably shows I need to do more of these!!! :lol: :lol:
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Re: The Pete Plan

Post by JonT »

JonT wrote: Mon Sep 07, 2020 8:33 am ....and I’m still planning to do the plan, but I’m struggling to get back to any tulips of form after a recent bout of illness.
"Tulips of form" ???!!! :lol: :lol: :lol: :lol: I love auto-correct. I can't even remember what I meant to type, but it wasn't anywhere close to tulips!
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Re: The Pete Plan

Post by spidermac »

Flowert power Jon!! Today an EM session - 4x8minR90s @20;22;24;26spm.
Wup -2k
Time Dist spm HR split
08:00.0 1960 20 142 02:02.4
08:00.0 2022 22 153 01:58.6
08:00.0 2066 24 159 01:56.1 - this was hard work. :shock:
08:00.0 2092 26 161 01:54.7 - surprise even harder work :lol: :lol:
32:00.0 8140 23 153 01:57.9
CD - 2k
So the first 2 rounds went OK then R3 HD`s appearing - very sweaty too. Last set was tuff but happy to finnish, felt like it worked legs & lungs!!
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stumpy
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Re: The Pete Plan

Post by stumpy »

Steve sorry to hear about your back matey keep it moving gently. Scotch is very good for sore backs I find.
Jon speedy recovery.
Spider working hard there flower, yes it was a bit humid today I had to put the fan on for my 6000m, wanted to go sub 30min to add a few points for the nonathlon, but that will have to be for another day, managed a 30:27.8 it still gave me my second highest score so reasonable happy, onwards and upwards chaps.

PS where's Stan, hope his Achilles is improving.
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Re: The Pete Plan

Post by stumpy »

BPP Week3 day 2
2x2000m/4:00r
9:04.3 2:16.0 24 spam hr146
10:27.2 2:36.8. 20 spm hr140
Slowly building it up, the 2k still gives me the heebeejeebees at least next time I'll have a known target of 2:26.4 to ignore :lol:
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Re: The Pete Plan

Post by spidermac »

A steady 30minR20 HR cap of 140 today after climbing this am.
Previous was 2.05.6/7163m/141HR/20spm but went off too fast & had to slow down quite a bit. Wanted to make the splits a bit closer.
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1473 20 132 02:05.1 (2.02.1)
06:00.0 1442 20 138 02:04.5 (2.04.8)
06:00.0 1430 20 139 02:04.7 (2.05.8)
06:00.0 1415 20 140 02:05.1 (2.07.2)
06:00.0 1406 20 141 02:05.7 (2.08.0)
30:00.0 7189 20 138 02:05.1 (2.05.6)
CD - 1k
So a good result 0.5sec improvement on split & HR 3 beats lower. 5x1500 tommorow.
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stumpy
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Re: The Pete Plan

Post by stumpy »

Definitely getting a bit thin on the ground on this forum.
After not getting a sub 30:00 6k a couple of days ago today's target was a steady 2:30 split working on good form all went well with improving stats all round.
29:56.8 6000m 2:29.7 21s/m 128 ahr
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Re: The Pete Plan

Post by spidermac »

Trying my best to do my bit Stumpy!! As promised 5x1500 today.
Last time 1.53.5/31spm/160HR
Wup - 2k
Time Dist spm HR Split Prev
05:41.4 1500 29 152 01:53.8 (1.54.1)
05:40.1 1500 30 161 01:53.3 (1.53.7)
05:39.3 1500 31 0 01:53.1 (1.53.4) - lowered drag from 127 to 115.
05:38.8 1500 31 163 01:52.9 (1.53.4)
05:37.9 1500 32 164 01:52.6 (1.53.2)
28:17.7 7500 30 160 01:53.1 (1.53.5)
CD - 2k
Tuff session felt hard from R2 onwards. Lowered the drag on R3 by 10 & upped spm a wee bit seemed to help. Happy to -ve split all rounds this time.
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Re: The Pete Plan

Post by spidermac »

SOmething short & sharp - Power strokes!!!
Drag 170. 1minR45s 9sets @ 18spm,20,22,22,24,24,26,26,28
Rest 3min
Drag 125 1minR45s 3 sets @30spm,32,34+
Wup - 2k
Time Dist spm HR Split
01:00.0 244 19 133 02:02.9 - should have been 18spm
01:00.0 254 21 136 01:58.1 - grr should be 20spm :twisted:
01:00.0 261 23 143 01:54.9 - wtf should be 22spm!!! :twisted:
01:00.0 262 22 140 01:54.5 - finally on target! :D
01:00.0 269 24 150 01:51.5
01:00.0 270 24 147 01:51.1
01:00.0 275 26 154 01:49.0
01:00.0 279 26 143 01:47.5
01:00.0 287 28 164 01:44.5 - 3min rest now & drf down to 126 for last 3 sets
01:00.0 291 31 146 01:43.0
01:00.0 293 32 159 01:42.3
01:00.0 299 36 167 01:40.3
12:00.0 3286 26 148 01:44.7
CD - 2k
Quite liked this tho messed up setting the PM3 a bit. Happy to improve splits every set. Defo have to make sure your technique is solid or this is a back breaker!!!
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Re: The Pete Plan

Post by stumpy »

WOW Spider that was some session, made mine look positively puny.
BPPWeek 3 all 5 sessions completed.
Today 6x500/2:00r target 2:11.8
13:04.9. 3000m. 2:10.8. 24s/m. 142/146hr
Despite the crap stats I am working quite hard and I am feeling good on this volume.
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Re: The Pete Plan

Post by spidermac »

Nice one stumpy beat your target by 1sec. Today HR capped session with spm changing every 10mins, but HR went a bit higher than I wanted a good bit higher than my 30mR20 a few days ago at slower split!!!! :twisted: :twisted:
Wup - 1k
Time Dist spm HR split
10:00.0 2327 18 138 02:08.9
10:00.0 2377 20 143 02:06.2
10:00.0 2376 22 148 02:06.2
10:00.0 2320 20 144 02:09.3
40:00.0 9398 20 143 02:07.6
CD - 1k
Hot & sweaty
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Re: The Pete Plan

Post by stumpy »

Spider it looks like we can't get the wolverine out of our systems maybe we need some proper PPers to show us the error of our ways. :roll:

Today's session

L4 :^o
32:55.2. 6500m. 2:32.0. 20. 136/148 hr
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Re: The Pete Plan

Post by spidermac »

Hi Stumpy - I used to do a fair few Lv4`s but now intersperse the PP with Eric murray sessions & HR capped rows - keeps a bit of variety.
Today - hot & time for the speed pyramid - deep joy!!! Last effort was 1.45.7/34spm/162HR
Wup - 2k
Time Dist spm HR Split Prev
00:53.5 250 34 155 01:47.0 (1.47.4)
01:46.8 500 33 161 01:46.8 (1.47.0)
02:39.7 750 34 167 01:46.4 (1.46.7)
03:32.4 1000 35 169 01:46.2 (1.46.6) - that was hard!!!! :shock:
02:39.6 750 35 166 01:46.4 (1.46.4) - couldn`t beat the last split
01:43.5 500 39 165 01:43.5 (1.44.0) - last of the leg strength
00:48.9 250 49 160 01:37.8 (1.37.0) - even with a wild rating couldn`t hold 1.37`s :lol:
14:04.4 4000 35 163 01:45.5 (1.45.7)
CD - 2k
That was tuff. Hot & sweaty -seemed a big effort for a 0.2sec improvement. May have to try to pace this differently, instead of -ve splits try to hold same split up to the 1k then go , or maybe coming to the end of my gains on the PP & need a change. WIll evaluate at the end of this cycle.
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Re: The Pete Plan

Post by JonT »

spidermac wrote: Tue Sep 15, 2020 1:29 pm
00:48.9 250 49 160 01:37.8 (1.37.0) - even with a wild rating couldn`t hold 1.37`s :lol:
49 rating :shock:
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Re: The Pete Plan

Post by stumpy »

And the next one, not sure if I'm ready for this yet :(
3x1000m/3:00r target 2:13.8

2:13.8 24. 137
2:13.7 25. 146
2:13.4 25. 151
3000m 13:21.9 2:13.6 145 ahr
A few extra points for the nonathlon on the last one.
Wonder if I can catch Gouldilocks 8)
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Re: The Pete Plan

Post by spidermac »

Very rushed for time so decided on a 500mTT. Also very hot.
Wup - 2k
Time Dist spm HR SPlit Prev
00:19.4 100 46 142 01:37.0 (1.37.5)
00:19.0 200 41 160 01:35.0 (1.35.0)
00:19.0 300 41 166 01:35.0 (1.35.0)
00:19.1 400 44 172 01:35.5 (1.35.5)
00:19.2 500 44 172 01:36.0 (1.37.0)
01:35.7 500 43 162 01:35.7 (1.36.1)
CD-2k
Well a 0.4sec improvement, splits pretty similar not as bad a fade as last time. Felt a bit rushed so happy for any improvement!!! Also 172HR!!!
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Re: The Pete Plan

Post by stumpy »

Nice bit of speed work there Spider, from one extreme to the other, gradually building the distance for me today. Playing with the ratings 17/18/19/20 just to pass the time.

6500m @ 2:31.7 r19 148 ehr
500m wu/cd
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Re: The Pete Plan

Post by spidermac »

Aye good to have something to distract the mind on those longer rows Stumpy!!!. Wasn`t sure what to do today as felt a bit hot again - decided to go for 4x2k & be fairly conservative on the first 3 rounds.
Last time - 1.55.4/27spm/162HR
Wup - 2k
Time Dist spm HR SPlit Prev
07:42.8 2000 27 153 01:55.7 (1.55.9)
07:42.0 2000 28 157 01:55.5 (1.55.7)
07:41.2 2000 28 160 01:55.3 (1.55.5)
07:33.9 2000 30 163 01:53.4 (1.54.6) :D
30:40.0 8000 28 158 01:55.0 ( 1.55.4)
cd - 2k
Felt the most controlled I have done this session this year. First 3 rounds went to plan - hardish but not red lining. Possibly could have gone a wee bit harder on last round but no harm leaving a wee bit in the tank. HR capped row tommorow I think.
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Re: The Pete Plan

Post by spidermac »

A beer fueled HR capped row today!!
wup - 1k
Time Dist spm HR SPlit Prev/HR
10:00.0 2351 20 132 02:07.6 (2.07.8/131)
10:00.0 2358 19 138 02:07.2 (2.07.8/137)
10:00.0 2337 19 142 02:08.3 (2.08.3/140)
10:00.0 2312 19 141 02:09.7 (2.10.0/141)
10:00.0 2299 21 142 02:10.4 (2.11.2/141)
10:00.0 2305 22 140 02:10.1 (2.11.2/141) - faster than last split & lower HR #-o
01:00:00 13958 20 139 02:08.9 (2.09.4/138)
CD - 1k
After some beers last nite expected the HR to go higher - was about same as last time. Still a 0.5sec improvement for 1 more spm. :D Bizzarly in the last 10mins upping the spm & shortening the stroke a wee bit resulted in a lower HR!!! Have been trying to lengthen my stroke as much as possible in the longer rows will maybe experiment with this slightly shorter stroke!!!!
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Re: The Pete Plan

Post by stumpy »

A steady hour there Spider with a low hr drift. Similer session for me today only half the time that's what the plan called for so that's what I did. 5 more nonathlon points. :D
6000m 29:43.5 2:28.6 23r 137/145 hr
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Re: The Pete Plan

Post by stumpy »

Week 4 completed all sessions.
2x 2500m/2:00r target 2:31.0
2500m 2:23.8 r24 133 feeling good so why not.
2500m 2:23.5 r23 147 forgot to put the fan on so over heated hence the elevated HR really enjoyed that session I do seem to like it on the hotter side.
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