The Pete Plan etc

[strider77]

Good to see you back Greg

Smokin' set of 1500s Dan =D>

Kirby wrote :- 10k today. Goal was 1:55ish. 38:23.6. 1:55.1. R27-28. Hard but steady.

Nice 10k Kirby =D>

I will have another go in a few days and hopefully improve on my 38:52 from last week, goal will be 1:56

[kirbyt]

Thanks, Alan. I'm trying to just ease myself into the faster paces I'll need to get to sub 37 (under 1:51) and today's workout was good practice for that. The waterfall. Since being sick, I've tried to finish a long PP interval session twice without success. I decided that doing the waterfall at a pace between 1:50 and 1:51 would be possible today.
3k-11:03.8-1:50.6-r28
2.5k-9:12.6-1:50.5-r28
2k-7:20.3-1:50.0-r29
Overall, 7.5k-27:36.7-1:50.4-r28
The 2500m was not easy but the 2k at the end went well. Looking back to September 9 I did one of these successfully at 1:49.6 pace but you have to start somewhere.

[Paul Victory]

Looks like a well paced session Kirby. I think the waterfall is my least favourite of the Pete Plan sessions. Last time I did it, I blew up completely. I'm sure you'll get below 1:50 next time around.

[strider77]

Well done Kirby =D> -I agree with Paul the Waterfall is hard as at least with the 500s, 1ks and 2ks its kind of consistent pain -this one is hard to judge and so easy to overcook on the 3k

[Huw Thomas]

Well done indeed Kirby

Middling session today - wanted to try laying down a bit of power but keep something for club ride tomorrow.

Fairly pleased

Code: Select all

Workout Summary - Nov 15, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|10000|39:42.8|10000|39:42.8|01:59.1|19.8|167.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|01000|03:57.3|01000|03:57.3|01:58.7|20.5|136.0
02|02000|07:56.1|01000|03:58.8|01:59.4|21.4|139.0
03|03000|11:54.5|01000|03:58.4|01:59.2|19.1|147.0
04|04000|15:51.7|01000|03:57.2|01:58.6|20.0|148.0
05|05000|19:49.9|01000|03:58.2|01:59.1|20.2|152.0
06|06000|23:49.5|01000|03:59.6|01:59.8|18.8|156.0
07|07000|27:48.5|01000|03:59.0|01:59.5|19.3|157.0
08|08000|31:48.2|01000|03:59.7|01:59.8|19.8|157.0
09|09000|35:46.7|01000|03:58.6|01:59.3|19.6|163.0
10|10000|39:42.8|01000|03:56.0|01:58.0|19.3|167.0

TE 3.8

[kirbyt]

Nice "middling" session there, Huw. Glad you can still cycle with the club. My steed has been put to bed for the winter in the garage now that there is snow and ice on the roads and trails.
I also went for a 10k today but not of the middling variety, more like fast and a bit painful. Coming in my goal was just to beat last Sunday's 38:23.6/1:55.1. I was thinking maybe lowish 1:54 avg and if things felt good perhaps a push to get me under 1:54/38 minutes. Things felt surprisingly good from the first few pulls as 1:54's came up at r26 with relative ease. I decided to let the rate creep up and see what I could get.
10000m-37:43.4-1:53.1-r27 and 2k splits:
7:35.1-1:53.7-r26
7:32.9-1:53.2-r27
7:32.6-1:53.1-r28
7:32.2-1:53.0-r28
7:30.5-1:52.6-r28
I was wondering if that was close to a season's best and sure enough back in June I did a 10k in 37:43.2. Good grief! .2 of a second and halfway through today's run I paused during a stroke to change songs, just for a moment I saw a couple of 1:57's so no big deal but considering I missed by .2 knd of foolish in retrospect.

[gregsmith01748]

Nice 10Ks there Kirby and Huw. Mine was wobbly and horrible.

I was going to do it as a "10K push" where I start at a 2:00 split and then speed up by a second every 1000m. I only made it through 3K of doing that and blew up while trying to hold below a 1:57. My HR was high and I was sore from starting some weight lifting on the evening prior, but a lot of the problem was mental. The rest of the row, I would hold a nice steady 1:57, then get ambitious and speed up, then blow up and slow down and start the cycle over and over again.

Next week, I will try to do a nice even 1:56 pace 10K to make up for this abomination.



Workout Summary - Nov 15, 2014
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_10000_|_38:59.5_|_01:57.0_|_218.7_|_23.8_|_165.2_|_ 87.2% _|_10.8_|_09.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:58.3_|_01:59.2_|_206.8_|_20.4_|_141.2_|_ 69.9% _|_12.3_|_10.1
02_|_01000_|_03:56.5_|_01:58.3_|_211.7_|_21.6_|_154.4_|_ 79.4% _|_11.8_|_09.8
03_|_01000_|_03:55.1_|_01:57.6_|_215.4_|_22.7_|_158.8_|_ 82.6% _|_11.2_|_09.5
04_|_01000_|_04:01.5_|_02:00.8_|_198.7_|_22.6_|_157.7_|_ 81.8% _|_11.0_|_08.8
05_|_01000_|_03:50.1_|_01:55.1_|_229.7_|_24.8_|_164.1_|_ 86.4% _|_10.5_|_09.3
06_|_01000_|_03:51.6_|_01:55.8_|_225.3_|_24.9_|_169.4_|_ 90.2% _|_10.4_|_09.1
07_|_01000_|_03:50.6_|_01:55.3_|_228.4_|_24.7_|_171.7_|_ 91.9% _|_10.5_|_09.2
08_|_01000_|_03:52.2_|_01:56.1_|_223.8_|_25.3_|_174.8_|_ 94.1% _|_10.2_|_08.8
09_|_01000_|_03:53.1_|_01:56.5_|_221.2_|_25.2_|_177.0_|_ 95.7% _|_10.2_|_08.8
10_|_01000_|_03:50.4_|_01:55.2_|_228.9_|_26.3_|_176.7_|_ 95.4% _|_09.9_|_08.7

[danfennell]

Greg I don't think we ever quite know what's in store until we start rowing. I did a 30 minute TT recently where all signs/predictors pointed to a well within reach PB. Then I started rowing. At the 6 minute mark my HR was 10 beats higher than my previous PB attempt. That is both mentally demoralizing and physically challenging. Makes for a long row should one attempt to tough it out. Sometimes just persevering and finishing is a victory...or maybe it's a sign of masochism

Back to the plan. I've twice substituted the CTC for the pyramid so I decided to give it a go today. Last time I averaged 1:39.7. No drama although the 750-1000-750 is always a challenging section. This was the 1st time I was sub 1:40 on all 3.

250 - 1:39.8 - 34
500 - 1:39.5 - 34
750 - 1:39.6 -33
1000 - 1:39.6 - 34
750 - 1:39.4 - 35
500 - 1:37.8 - 36
250 - 1:33.4 - 40

4000 - 1:38.9 -35

[strider77]

Well done on those 10ks Huw, Kirby and Greg =D> =D> =D>

Dan you continue to plough an imnpressive furrow-well done =D>

[danfennell]

Didn't have enough of the killer instinct for an interval session so I tried a 10k with a bit of a wrinkle.

The June CTC was a rate (24) restricted 10k. I completed it in 38:58.9 which at the time was a PB and pretty much an all out effort. For some reason I seem to do either slow/endurance or close to all out TT's on 10k's - nothing in between. This seemed a perfect opportunity to see how much my aerobic endurance has improved and would be one of those "in between" rows I don't do too often.

Worked up a good sweat but really cool to be able to pretty easily manage (and best by 20 seconds) what was really tough 5 months ago.

2k - 1:56.9
4k - 1:56.8
6k - 1:56.7
8k - 1:56.9
10k - 1:52.3

10000 - 1:55.9 - 38:39 - 24

[Paul Victory]

That was a decent enough 10k for your first attempt in a while Greg.

Dan, you just keep getting faster and fitter. Super fast speed pyramid and impressive rate restricted10k.

[gregsmith01748]

Dan: your 10K was everything that mine wasn't. Fast and well executed.

I redeemed myself today a little bit with a 5x1500.

After the intricacies of Rojabo, there is a beautiful, brutal simplicity to the interval sessions in the Pete Plan (or the WP for that matter). Just sit down and row 1500 meters five times as fast as you can. Try to make the last one faster than the others. I can do that.

I haven't done this session for a long time, March of last year I think. When I did it then, I averaged 1:46 for the 5 intervals. I know I am not at that level right now, so I thought I would start at 1:50 and see what developed.

Here's how it went.



So, I'm pretty happy with that. Pretty close to maxed out. I was spent afterwards, but I felt like I had accomplished something. 5 minute rests are really long!

Next time I do this one, I think I'd aim at 1:48 for the first 4 and then faster last.

Coming Attractions:
This afternoon: Weights.
Squats
Bench Press
Back Extensions
Chin Ups

Tomorrow: 4x20/1'r

[danfennell]

Nice work Greg =D>

Your graph is a thing of beauty although we all realize what the crescendo of red indicates!

[kirbyt]

Greg, I don't think the 1500s are supposed to be quite "as fast as you can" and your aiming for 1:50 looked like 1:48s but what a great start! It doesn't look like your fitness has slipped much at all, the 10m/stroke on these things is good to see.

I kind of ended up taking a week off this week. Last Thursday, I did the sprinty ctc and when I finished it my head was throbbing in an uncomfortable way. I don't know what a stroke feels like but it really made me think I wouldn't be doing the challenge again this month. Anyway, I have no idea if it was related but Tuesday I had a migraine that left me foggy headed for Wednesdy and Thursday. Today I felt much better and having bypassed my long intervals I thought I might give some 500s a try. Instead of eight I would just go as long as my head felt good. Ended up with four. Next week is another week.
1:42.6-r32
1:42.1-r32
1:42.0-r32
1:42.0-r33
Avg.1:42.1. I would definitely be happy with eight like that next week.

[danfennell]

Sounds like a rough stretch Kirby...hope you're feeling better and can get back up to speed.

Today was the 4 x 2k. I've been steadily improving on these intervals but on the last few my HR (right out of the gate) has been a bit on the high side which makes these even nastier.

Last session my first 3 intervals were done at 1:48.8 and my EHR's were: 169, 175, 179

Today my first 3 were done at 1:48.3 and my EHR's were: 166, 169, 172.

That makes a big difference. Definitely could have gone quicker and/or negative split them but I decided to stick to the plan and try to get sub 7 on the last one. Mission accomplished...first time I've done that.

2000 - 1:48.3 - 29
2000 - 1:48.2 - 29
2000 - 1:48.2 - 30
2000 - 1:44.6 - 31

8000 - 1:47.3 - 30

[kirbyt]

That's great heart response, Dan. Clearly, your training is still going in the right direction. Sub 7 on the last rep is very fast. What is your max hr anyway?

[Paul Victory]

Great 4 x 2k Dan. Going sub 7 in the fourth interval is just mind boggling!

[gregsmith01748]

Dan: Boom! Awesome sub-7 on the last rep!

I redeemed my lousy 10K from last weekend today with a properly executed hard distance row today.

Plan: 10K constant pace, target ~ 1:56

Warm up: 2K, starting at 2:10 and speeding up by 5sec each 500m.

--_|_02000_|_08:01.5_|_02:00.4_|_200.6_|_19.6_|_130.6_|_ 62.3% _|_12.7_|_10.3
Felt good, very relaxed

Main event: Started out and I wanted to try to row it at 10 meters per stroke, but I had a lot of trouble finding a 1:56 sweet spot at 10MPS. I ended up at a bit more than 10MPS on a rate of about 25 and the split really wanted to be around a 1:54. I decided to see how things went at this pace.

It was pretty uneventful. I counted the strokes in sets of 100. I would get to 98 or 99 and the ticker would be rolling over to the next 1000m to do. It was weird, if I got distracted and lost my count, or if I got out of the 10MPS groove, I would feel a little sense of panic start to well up, and I would need to recalculate where I was and get back in the groove.

By the time I hit 5K, I was feeling good, like I could make it at the pace, and I just kept focused on the current 1k split I was in. I was careful to not push the pace any harder and burn out. That is until there were 1000m to go. Then I started to ramp up the pace. But I went a bit too soon and floundered around a bit when there was about 700m left. I regained my bearings and blasted the last 500m. I pulled a good 0.5 off the avg pace in the last 500.




--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_10000_|_37:50.6_|_01:53.5_|_239.2_|_25.6_|_166.0_|_ 87.7% _|_10.3_|_09.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:47.2_|_01:53.6_|_238.9_|_24.3_|_141.9_|_ 70.4% _|_10.9_|_09.8
02_|_01000_|_03:48.1_|_01:54.0_|_236.0_|_25.0_|_154.2_|_ 79.3% _|_10.5_|_09.4
03_|_01000_|_03:47.6_|_01:53.8_|_237.6_|_25.0_|_159.6_|_ 83.2% _|_10.5_|_09.5
04_|_01000_|_03:47.6_|_01:53.8_|_237.6_|_25.3_|_163.4_|_ 85.9% _|_10.4_|_09.4
05_|_01000_|_03:47.8_|_01:53.9_|_236.8_|_25.3_|_166.8_|_ 88.4% _|_10.4_|_09.4
06_|_01000_|_03:48.4_|_01:54.2_|_235.1_|_25.7_|_169.6_|_ 90.3% _|_10.2_|_09.1
07_|_01000_|_03:48.1_|_01:54.0_|_236.0_|_25.5_|_171.8_|_ 92.0% _|_10.3_|_09.2
08_|_01000_|_03:48.4_|_01:54.2_|_235.2_|_25.5_|_174.4_|_ 93.8% _|_10.3_|_09.2
09_|_01000_|_03:47.9_|_01:54.0_|_236.5_|_26.1_|_175.8_|_ 94.9% _|_10.1_|_09.1
10_|_01000_|_03:39.8_|_01:49.9_|_263.8_|_27.8_|_179.6_|_ 97.6% _|_09.8_|_09.5

So, I've had a couple good rows this week. The 5x1500 and this one. The easy rows were the ones that I struggled with.

Tomorrow: Lactate test in the morning (The easy 20' UT2 / 2.0 mmol/l kind of lactate test). Then go pick up son #1 from college for Thanksgiving break. Then hop a plane to Amsterdam around dinner time. Wonder if my hotel will have an erg or free weights?

[Paul Victory]

Super 10k with a really strong finish, Greg.

[danfennell]

Kirby - 189 is my max. 220 minus age clearly does not apply to me.

Paul - Thanks! It was only back in April that I first went sub 7 on a 2k TT. Guess the hard work is paying off. Have to remember that when I complain about progress being too slow and painful!

Greg - Nice 10k. Thanks for the PM advice about RP. Hope you're going to Amsterdam Holland and not Amsterdam NY. Although rich in history it's seen better days.

[kirbyt]

Dan, 189! Excellent, for a guy in his mid forties. Yeah, 220-age is just a ballpark thing for non athletes I think. But mine was I think around 180 the last time I checked maybe 4 years ago so prolly around 176 now I guess.

Today was 10k Sunday for me. After last week's just missed sb of 37:43.4 I really wanted to make sure today I would get the sb so I targeted sub 1:53 which would be sub 37:40 so...
2k splits:
7:32.8-r27
7:30.0-r27
7:28.7-r28
7:29.5-r28
7:28.6-r28
...no problem. 1:53s were never hard to get today and I decided about half way through that I wanted to get under 1:52.5 pace (8k/30'). 37:29.5/1:52.4/r27-28 and felt solid throughout. It ranks 6th this season for a 50 something skinny and another sixteen seconds would get me 3rd, after that it's a long way to second and first...well that guy averaged under 1:46.

[Paul Victory]

Excellent 10k Kirby. =D> =D> =D>

[gregsmith01748]

Wow! Awesome 10k.

[kirbyt]

Thank you, Paul and Greg. I was kinda proud of that 10k which I guess is why I got carried away talking about my ranking. Today I needed to tackle the 5x1500m. In the past I've had a tendency to do the long intervals a little too fast and the short ones a little too slow. Some of that is natural; I'm more endurance than speed oriented. Unlike 10k, I would never make the top six for 500m. (unless there were only six of us). I figured I should be spent after doing these, but not totally wasted. The goal today was modest: faster than my last long int session from two weeks ago, the waterfall, which was done at an average of 1:50.4. Rating 27 for the first three and 28 for 4 and 29 for 5 The 5x1500 is way easier than the waterfall. So much more rest:
5:30.4/1:50.1/r27
5:29.5/1:49.8/r27
5:28.9/1:49.6/r28 rating should have been 27 although I was surprised; I did pull a lot of 27s.
5:26.8/1:48.9/r28
5:24.6/1:48.2/r29
27:20.1/1:49.3/r28
This felt good. I did not feel like I was going all out but the last two did feel what I would call ragged.

[danfennell]

Nice work on the 1500's Kirby. =D>

I took a bit of a break from the plan this week.

On Monday I took another shot at the CTC which I suppose qualifies for a PP like sprint interval session. Knocked 6.4 seconds off the first try and squeaked under 10 minutes (9:59.6)

Tuesday was a day off due to work.

Yesterday I decided on a hard 60 minutes. Picked the perfect day and distance...wish that happened more often. Previous PB was 15543/1:55.8. Decided to set out right around that pace and see what transpired. The fact that I was going to notch a PB was never in doubt...it was just by how much. HR was lower at all the splits at almost a second quicker pace than previous PB. Oh what a wonderful feeling that is!!!

Ended up with 15664/1:54.9. Based on this, I'm capable (on the right day) of knocking a pretty big chunk off my 10k, a bit off the 6 and 5k and tacking on some meters to the 30 minute. So many rows...so little time!!!