The Pete Plan etc

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danfennell
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Re: The Pete Plan

Post by danfennell »

If today's Waterfall workout was a stock the analysts would have described it as having experienced a pullback...reversal of the prevailing upward trend, signaling a slight pause in upward momentum.

Last time I averaged 1:48.6 so given how things have been going lately (very good) I expected a hard workout but no drama. In fact I pretty much had the 3k and 2.5k penciled in. How fast I'd be able to finish was the only question. [-X

Felt pretty good in the warmup and started the 3k in pretty good shape. At about the halfway point, however, I just began to sense things weren't going to go according to plan.

Glad I stuck it out...just one of those days. :roll:

Last time:

3000 - 1:49.0 - 29 - 172 EHR
2500 - 1:49.0 - 30 - 177 EHR
2000 - 1:47.5 - 30 - 183 EHR

7500 - 1:48.6 - 29

This time:

3000 - 1:49.3 - 28 - 173 EHR
2500 - 1:50.8 - 28 - 177 EHR
2000 - 1:48.9 - 30 - 184 EHR

7500 - 1:49.7 - 28
Last edited by danfennell on Tue Dec 09, 2014 11:48 pm, edited 1 time in total.
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gregsmith01748
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Re: The Pete Plan

Post by gregsmith01748 »

You've been on such a tear lately that it eventually had to have a hiccup.

I can only imagine how much you pushed yourself to pull out the performance that you did. You deserve hearty congratulations for sticking it out. I get so frustrated when I struggle with the target in the first rep that I'm a wreck for the whole workout.

It is impressive that you stuck it out and even managed a faster last rep.
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Re: The Pete Plan

Post by kirbyt »

Yep, Dan, I echo Greg's comments--ballsy finish under fire. Once again, the heart doesn't lie; you went a second of pace slower but your hr was slightly higher.
I also did the waterfall today. I had no idea how to pace this beast. Last week's 4x2k was 1:49.1 average but this thing is a little harder, sorta. I decided to go by rate: keep the first rep at around 28 the second 28 or 29 and the third who cares cause that third one is a killer. I came out with:
3k/10:58.2/1:48.8/r28
2.5k/9:02.7/1:48.5/r29
2k/7:13.2/1:48.3/r30
Overall 27:08.71:48.5/r29
Faster than I meant to go and I was pulling 31's at the end of the 2k but I'll take it for now. I'm one tired grandpa about now. :?
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Re: The Pete Plan

Post by danfennell »

What's that saying? "Into each life some rain must fall"

I was very tempted to throw in the towel but didn't want to be a fair weather rower. [-X

It was a very strange experience. Although it wasn't much fun it never reached serious HD territory. It was kind of like having a 5 speed transmission missing 4th & 5th.
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Re: The Pete Plan

Post by strider77 »

Great Waterfalls for different reaons you guys

Dan-I echo Greg's comments your upward spiral has been amazing, this is a hiccup and you made the best of it. Buy now before stocks go ! =D>

Kirby-I bet all grandpas wish they had your fitness, very nicely paced you are also in amazing form =D>
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Re: The Pete Plan

Post by Paul Victory »

Like strider says - well done both of you. I know how easy it is for the wheels to come off doing the waterfall, so well done for toughing it out Dan. =D> =D> =D> And Kirby - fantastic pacing. ^O^ ^O^ ^O^
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Re: The Pete Plan

Post by gregsmith01748 »

Kirby: Awesome Waterfall. Everything that my 4x2K wasn't today.

Today was a disaster. Woke up feeling crappy. Felt winded just walking up the stairs to my office. Went to go do the workout anyway.

2K Warmup felt crappy. Really hard to get to target pace on the bursts.

Target power was 263W (1:50). First rep, I overachieved and hit 270W (1:49.0). And that was about it for me. I HD'ed in the second rep, tried to pick it up again, HD'ed again and paddled it in. So, do I quit or persist? Even if I built nothing but character, I wanted to keep going.

I knew I couldn't hold the target pace, so my fall back plan for rep three was to start at 230W, do that for 500m, up it to 240W for 500m, then 250W for 500m, and then 260W for the rest of the way. Great plan, amiright? Worked great until the shift up to 260W. I folded like a camp chair, crumpled like a newspaper and whimpered like a puppy.

So, no pride left and character built, I confronted the final rep. New plan...row at 240W and don't be a wuss. This one stung way more than it should have, but at least I didn't quit on it.

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Don't really know why this was such a disaster, but I don't think the reasons why matter much. On to the next workout.
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Re: The Pete Plan

Post by danfennell »

Kirby: Great job on conquering the Waterfall. =D> =D> =D>

Greg: I know the feeling! The dismal weather we're having certainly doesn't help. I don't know about you but we've had 2 days straight of a freezing rain, sleet, snow mix and on top of all that...it gets dark at 4:30.
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Re: The Pete Plan

Post by Huw Thomas »

Great training going on...been chugging away when i cant get on the bike

Only managed 2k yesterday @1:52 pace

Today was a bit better

Code: Select all

Workout Summary - Dec 11, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR--
--|07864|30:00.0|07864|30:00.0|01:54.4|26.0| 0779  |172.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|Strokes|MaxHR
01|01290|05:00.0|01290|05:00.0|01:56.3|25.4| 0127  |138.0
02|02598|10:00.0|01308|05:00.0|01:54.7|25.4| 0127  |150.0
03|03917|15:00.0|01320|05:00.0|01:53.7|25.8| 0129  |157.0
04|05246|20:00.0|01328|05:00.0|01:52.9|26.6| 0133  |170.0
05|06532|25:00.0|01286|05:00.0|01:56.6|25.2| 0126  |167.0
06|07864|30:00.0|01332|05:00.0|01:52.6|27.4| 0137  |172.0
te 3.9

5k 19:02
6k 22:51.4
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: The Pete Plan

Post by kirbyt »

I just posted on the injury thread. I'm out for awhile. Hurt my knee at work. I'll probably be starting all over again some time in the new year. :evil:
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Re: The Pete Plan

Post by Huw Thomas »

kirbyt wrote:I just posted on the injury thread. I'm out for awhile. Hurt my knee at work. I'll probably be starting all over again some time in the new year. :evil:

Get well soon Kirby [-o<
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: The Pete Plan

Post by dr3do »

kirbyt wrote:I just posted on the injury thread. I'm out for awhile. Hurt my knee at work. I'll probably be starting all over again some time in the new year. :evil:
I'm only a very impressed ( :shock: ) Pete Plan "lurker", but… I wish ( [-o< ) you the best and a good and fast recovery!
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Re: The Pete Plan

Post by gregsmith01748 »

Saturday: 2K test, 10x3'/1' rest

The 2K test seemed like a good idea before I did it. Maybe I'll do a weekly 2K to demystify it and take away it's magical powers of intimidation. In any case, It was a good way to gauge how far I have to go. It's pretty far.

I did a fletcher warmup (5083m, 20 minutes). HR a bit higher than I would like.

Then in to the main event. I tried to keep the split between 1:44 and 1:45. I noticed I was a bit ahead of myself by the 500m mark and pulled back a bit to make sure I didn't blow a gasket. Then after 1000m, I tried to get back in the target window and then with about 40 strokes left I pushed a bit of a sprint. 6:54.2. Not as bad as I feared it would be and about what I expected. I have a fair bit of work to do between now and march 1st.

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Workout Summary - Dec 13, 2014
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_02000_|_06:54.2_|_01:43.6_|_315.1_|_29.3_|_170.6_|_ 89.8% _|_09.9_|_10.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00250_|_00:52.0_|_01:43.9_|_312.0_|_27.7_|_148.0_|_ 73.8% _|_10.4_|_11.3
02_|_00250_|_00:52.3_|_01:44.6_|_305.8_|_28.7_|_164.1_|_ 85.2% _|_10.0_|_10.7
03_|_00250_|_00:52.8_|_01:45.6_|_297.2_|_28.4_|_169.7_|_ 89.1% _|_10.0_|_10.5
04_|_00250_|_00:52.6_|_01:45.3_|_299.9_|_28.5_|_172.6_|_ 91.2% _|_10.0_|_10.5
05_|_00250_|_00:52.1_|_01:44.2_|_309.3_|_28.8_|_175.0_|_ 92.9% _|_10.0_|_10.7
06_|_00250_|_00:52.0_|_01:44.0_|_311.2_|_30.0_|_176.8_|_ 94.2% _|_09.6_|_10.4
07_|_00250_|_00:51.6_|_01:43.1_|_319.2_|_29.1_|_177.8_|_ 94.9% _|_10.0_|_11.0
08_|_00250_|_00:48.9_|_01:37.8_|_374.4_|_33.1_|_179.1_|_ 95.8% _|_09.3_|_11.3

I did a 1000m cool down to get a bit of feeling back in my legs and let myself recover. Then it was time to do some threshold work. I decided to revisit an old favorite, the 15x3'/1' rest. This isn't a PP workout, but is in the wolverine plan as an alternative "L3" workouts, which is roughly equivalent to the PP "Hard Distance". If you are finding the steady diet of 5K, 6K, 10K and 30' pieces a drag, then plug this one in and you'll look forward to a 6k the following week.

I figured the 2K was worth 5 reps, so I cut it down to 10x3'. I wanted to quit from the very first one. In every single rep after that I gave myself permission to row it at 1:55, but every single time, I ended up passionately wanting to get more than 800m in. I felt like I recovered pretty well in the 1 minute rests. I felt like death with 30 seconds to go, but by zero, I was ready for more abuse.

By the seventh, my upper arms were starting to cramp up a bit, mainly because I was paddling in the rests, and I was feeling a bit woozy. But with the end close at hand, I pushed on. Glad I did. Felt like I had accomplished something after that.

And no reps under 800m. :twisted:

Image
Image

Workout Summary - Dec 13, 2014
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_09733_|_40:00.0_|_02:03.3_|_186.7_|_25.3_|_164.1_|_ 85.1% _|_09.6_|_07.4

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-
Intervals____|_08141_|_30:00.0_|_1:50.6__|_259.1_|_26.6_|_163.8_|_10.2
Other Meters_|_01592_|_10:00.0_|_3:08.4__|_053.1_|_21.5_|_164.7_|_07.4

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00813_|_03:00.0_|_01:50.7_|_257.7_|_26.0_|_152.9_|_ 77.2% _|_10.4_|_09.9
03_|_00823_|_03:00.0_|_01:49.4_|_267.2_|_27.7_|_162.0_|_ 83.7% _|_09.9_|_09.7
05_|_00814_|_03:00.0_|_01:50.6_|_258.7_|_26.3_|_163.8_|_ 85.0% _|_10.3_|_09.8
07_|_00809_|_03:00.0_|_01:51.3_|_253.8_|_26.0_|_163.1_|_ 84.5% _|_10.4_|_09.8
09_|_00812_|_03:00.0_|_01:50.9_|_256.6_|_25.7_|_165.3_|_ 86.0% _|_10.5_|_10.0
11_|_00809_|_03:00.0_|_01:51.3_|_253.8_|_26.3_|_164.1_|_ 85.1% _|_10.2_|_09.6
13_|_00806_|_03:00.0_|_01:51.7_|_251.3_|_26.0_|_164.2_|_ 85.3% _|_10.3_|_09.7
15_|_00816_|_03:00.0_|_01:50.2_|_261.3_|_27.7_|_166.3_|_ 86.8% _|_09.8_|_09.4
17_|_00809_|_03:00.0_|_01:51.2_|_254.3_|_26.0_|_167.4_|_ 87.5% _|_10.4_|_09.8
19_|_00831_|_03:00.0_|_01:48.3_|_275.9_|_28.0_|_169.3_|_ 88.8% _|_09.9_|_09.9

Tomorrow: Rest day, I'll do a 20' lactate test at 195W.
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Re: The Pete Plan

Post by Paul Victory »

Awesome session Greg. ^O^ ^O^ ^O^
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Re: The Pete Plan

Post by danfennell »

Nice work Greg!

Coincidentally I was just reading about the L3 interval sessions. I stumbled across a old post that mentioned them and then found some of Mike Caviston's posts where he explained them. Considered trying that today but I was overdue for a PP speed session and didn't want to postpone it any longer.

On tap was the 8 x 500. Last time I averaged 1:37.3 and, after the disappointing Waterfall, I was a bit nervous aka scared.

They were all pretty tough (as they're supposed to be!) but I survived. Not much left on the last one so hopes of sub 1:37 will have to wait until next time. At this stage a .3 improvement is nothing to sneeze at.

Not sure what was up with the HR monitor. Hard to believe I'd be at same EHR for last 4 reps especially given how tough they got.
8x500-1214.jpg
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Re: The Pete Plan

Post by Terra Firma »

Nice work, Dan. I started the Pete Plan 3 weeks ago and I was about 5 splits slower than you on the first 8x500. I guess the point of the plan is progression, so I hope to get below 1:40 average splits before March 1. I feel like that will correspond to a sub-6:40 2k given my physiology. What do you think your 1:37 avg split corresponds to in 2k terms?

Greg, I have to marvel at the intensity of your Saturday workout. For me, a 2k or a 10x3' w 1min. would be a hard days work and earn a full rest day. Doing both back to back is not even on my radar screen. Your powers of recovery are amazing! I am sure your 2k time will come down a lot with the training you are doing as your body adapts.
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Re: The Pete Plan

Post by danfennell »

Welcome Chris!

I'm starting my 9th cycle. I do a bit of a modified version. Given my work schedule and my desire to fit other things (CTC and various monthly challenges) I don't adhere to the exact Plan and schedule but do rotate through all the speed and distance intervals.

Pete's rough guideline for 8 x 500m is 2k – 3 but I'm more in the 2k - 1.5 range and have never been near 2k - 3. My recent 1:37.0 would put me at about 1:38.5 (6:34 - 2k)...that seems really fast!!! Definitely won't be starting out at 1:38.5. Maybe 1:39 and evaluate at the halfway point.

I definitely need to give one a try. Haven't done it in almost 2 months.

2k 6:39.5 - 1:39.8
500's: 1:38.5 - 2k - 1.3

2k - 6:45.7 - 1:41.4
500's - 1:39.7 - 2k - 1.7
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Re: The Pete Plan

Post by gregsmith01748 »

Dan: Nice 8x500. I found out today just how far behind you I am. I have some work to do.

For me the 8x500 is significantly faster than my 2K split. Here are a few comparisons:
dec 2014: 2K: 1:43.5, 8x500: 1:38.7 --> 2k - 4.8
jan 2014: 2K: 1:40.3, 8x500: 1:36.5 --> 2K - 3.8
jan 2012: 2K: 1:39.0, 8x500: 1:36.6 --> 2K - 2.4

Interesting. It looks like the gap has widened over the past few seasons. I guess that means that I need to work more on my aerobic base?

I took on the 8x500/3:30r today. It went pretty well

Target pace sub-1:40. Target rate ~32. Paddle 500m at 2:30 pace in the rests which gives 30 seconds on either end of the rest to recover or prepare.

It was pretty taxing, but I didn't have any HD issues. I sure felt it in my legs, and felt the familiar wave of GI distress after a few of them, but with the long recoveries, I was OK by the start of the next one.

Good music helps on this workout. The highlight today was Uptown Funk...an awesome throwback of a tune. It came up on shuffle in time for my second to last rep.

I finished with an avg pace of 1:38.7, so there's my marker for next time!

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Re: The Pete Plan

Post by kirbyt »

Nice work, guys, Dan with the fast 500s and Greg with the ever scary 2k time trial.
Chris, I think everyone has their own 8x500m/2k profile mine is a lot like Dan's: 2k-1.5-2. I guess Pete has a higher sprinting profile than I do and obviously Greg does too. I never do enough 2k TT's because the 8x500m is super accurate for me, before I wrecked my knee I did 1:41.9 for the 8x500 so my 2k range would have been 6:52-56. There's something pyschologically terrifying about the time trial though.
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Re: The Pete Plan

Post by gregsmith01748 »

kirbyt wrote: There's something pyschologically terrifying about the time trial though.
I totally agree. I think that abject terror is not a good strategy for me and I'm hoping that regular tests will take some of it's evil power away.
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Re: The Pete Plan

Post by Wolfmiester »

great work team, very nice.

On the subject of the 2k TT, is is just a mindset, as you all elude too.

Greg, with all your high intensity work outs a 2k should be a walk in the park for you. The trick is to think of it as just another work out, which it is :-)
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Re: The Pete Plan

Post by danfennell »

5 x 1500 was the row du jour.

Last time I averaged 1:47.5 but felt something closer to 1:47 flat was possible. After the somewhat disappointing Waterfall I wanted a rematch with the distance interval demons. :twisted:

1500 - 1:47.2 - 29 - stroke and breathing a bit disjointed
1500 - 1:47.0 - 30 - rhythm restored, felt good
1500 - 1:46.9 - 30 - same as above
1500 - 1:46.8 - 31 - got really tough, really quick towards the end
1500 - 1:46.4 - 31 - running on fumes with 700 to go - main goal was to preserve/ensure negative split

7500 - 1:46.8 - 30

At this point it should have come as no surprise that a 7/10th's improvement would hurt. No complaints now that the pain has subsided. :lol:
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Re: The Pete Plan

Post by gregsmith01748 »

Dan: Awesome! ^O^

7/10s is huge. And negative splitting is definitely the hard core way to execute this workout. :twisted:
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Re: The Pete Plan

Post by danfennell »

Did a 5k TT as my hard distance and for a monthly FB group challenge.

Based on my PP intervals and even longer rows 17:50 was doable on the right day...today was not that day! Normally those are accurate but today they set me up for some serious suffering. :twisted:

I don't think I've worked this hard for a 1.4 second improvement...not even on a 500! This hurt so much for so long but I finished and it's a PB. =D>

Considered HD'ing almost every 100m for the last 3k but as the meters dwindled (oh so slowly) the thought of what a shame it would be to waste all that suffering kept me going. I have a new found respect (aka abject fear) of the 5k. ^O^

1000 - 1:47.8 - 29 - 164 EHR
1000 - 1:47.6 - 30 - 173
1000 - 1:48.1 - 30 - 177
1000 - 1:48.7 - 31 - 181
1000 - 1:45.8 - 31 - 188

5000 - 1:47.6 - 17:56.2 - 30 - 176
Dan | Age:48 | Ht: 186cm | Wt: 93kg
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Paul Victory
Friend of the Free Spirits web site 2016
Friend of the Free Spirits web site 2016
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Joined: Mon Jul 10, 2006 9:29 pm
I row on...: Model E with PM4
Location: Dublin

Re: The Pete Plan

Post by Paul Victory »

Excellent 5k Dan. Around 3 seconds faster pace than my 19 minutes for the December challenge. Which makes it a pretty good time for me today. :mrgreen:
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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