The Pete Plan etc

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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Grobi wrote: Tue Feb 06, 2018 10:21 am Dropping the pace by 3 seconds is huge, I wouldn't call that "paddling"... I hope you get over that cold soon!
OK - for "paddling" read "so tired could barely keep my eyes open" :lol:
Grobi wrote: Tue Feb 06, 2018 10:21 am Like last time the first 20 minutes went well and I even could go a bit faster than target pace. Maybe I shouldn't have done that, because also like last time I again had a weak spot in the second to last five minutes. Thankfully I was able to pull myself together in the last segment for an improvement in pace by 0.5 seconds. But it's still a long way to the 7800m mark (43m to be precise :lol: ).
Still improving!
=D> =D> =D>
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Re: The Pete Plan

Post by Grobi »

It was time for the 5x1500/5'r last night with a target pace of 1:54.7 from last time. I was able to row the waterfall in 1:53.6 which is supposed to be a second slower in pace, so the 1:54.7 for the 5x1500 seemed a bit soft, high time to change that :twisted: So the plan was to not row all but the final rep at target pace but to attack it from the beginning:

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Things went well in the first three reps with a pace slightly under target. Rep #4 was hard but I still felt ok afterwards (well, sort of) so I thought why not try to row the last interval at sub 1:50 pace? I'm glad that worked out and happy with an improvement by 1.4 seconds in pace. Of course my future self will not be happy... :D
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Re: The Pete Plan

Post by Ian Bee »

Wow Grobi - strength to strength.

Meanwhile, I was scheduled for steady 7.5km.

I intended to keep this steady ish (ha!) given yesterday's result, but it felt OK after the first 2km so I attempted to follow the pace boat from last time out. This meant my splits were definitely not "controlled" as it were, but the end result was a slight improvement in time.

Stepping back and looking at the splits, the middle section of the piece was the biggest deviation from the average pace. However, I wasn't utterly spent at the end so I'm thinking I could've concentrated a little more and held 2.01.....
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Last edited by Ian Bee on Wed Feb 07, 2018 9:38 am, edited 1 time in total.
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Re: The Pete Plan

Post by Caratacus »

Nice fast last there Peter and well controlled steady session Ian Image
I had a 6500m today although wasn't really sure how to pace it. Is it supposed to be all out? Anyway after doing the CTC yesterday couldn't do that so settled for moderately fast
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Re: The Pete Plan

Post by Grobi »

Given what you're capable of that looks like a rather relaxed effort Felton. Keeping your powder dry for the next interval session? :D

It was time for the 4x2k/5'r last night with a target pace of 1:54.4. That's 0.3 seconds quicker in pace than the 5x1500 from the day before, although it's supposed to be 0.5 seconds slower, so quite a tough target:

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First two intervals went fine and I was feeling fresh enough for attacking rep #3. This one was moderately painful so not too much left in the final interval. Nevertheless I was able to bring the overall pace down by another second, so quite happy with that :D
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Re: The Pete Plan

Post by plummy »

Some great work going on here guys. I haven't been following this thread at all as I'm not on the plan (in fact I'm not on any plan other than - "pick a distance, make it hurt and don't quit")
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Re: The Pete Plan

Post by Caratacus »

Feel free to join the fun Plummy
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Re: The Pete Plan

Post by Grobi »

plummy wrote: Thu Feb 08, 2018 9:43 am "make it hurt and don't quit"
That's exactly what the Pete Plan is all about :lol:
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Re: The Pete Plan

Post by Ian Bee »

The plan called for a 5km today (my adapted plan in theory is the pp 5km version), so this was meant to be full pace. Still haven't shrugged off the snifffle so I gingerly approached this. For fun I used my fasted pace boat recorded (if you're going to fail, fail well).

In the end, it was tiring but more mentally than physically. I finished inside my pace boat time ImageImage..... and then realised it wasn't a pb because that had been recorded on a gym c2 ImageImage. Those 2 seconds.....ImageImage

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Re: The Pete Plan

Post by Grobi »

Very well done Ian, 1.4 seconds out of a 5k PB is nothing! Next time the PB is ready to be taken, no doubt about that. Good to see your training is paying off!

Time for the waterfall last night with a rather ambitious target pace of 1:53.6, so 0.8 seconds quicker than the easier 4x2k session:

image-2018-02-09.jpg
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It seems I was in the mood of torturing myself last night :lol: Don't ask me why, but I felt the need to attack target pace right from the beginning. Of course there wasn't too much left in the final interval, but still enough to bring the overall pace down by 0.7 seconds, now below 1:53 :D
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Re: The Pete Plan

Post by Ian Bee »

You're really pushing Grobi. Very well done!

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Re: The Pete Plan

Post by Grobi »

Thanks Ian! :fswink:

Had my final 30 minutes test yesterday, exactly one week before my competition. I even moved it from my regular workout time (6:00 p.m.) to race time (3:15 p.m.) :D

Last test a week ago ended with 7757m (1:56.0). I had hoped then to beat the 7800m mark, but (like in the two time trials before) I suffered a severe lack of motivation/fitness/htfu attitude in the second to last five minutes. So the plan this time was to start out at last time‘s pace (1:56.0) for the first 20 minutes and then NOT to slow down in the following five minutes. With the final five minutes coming up it shouldn‘t be a problem anymore, I just needed to get past „those“ five minutes without damage. This is how it went:

77E7EFA6-AF48-4FFA-B2E4-47CCFB840B76.png
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Very happy to finally have passed that 7800m! :D Key point were „those“ five minutes when I even managed to speed up a bit instead of slowing down. Nice confidence booster for saturday‘s race. :D
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Re: The Pete Plan

Post by plummy »

Excellent row - almost touching an SB =D> =D>
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Re: The Pete Plan

Post by Paul Victory »

Strong, very nicely paced row Peter. =D> =D> =D>
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Re: The Pete Plan

Post by Grobi »

Thanks guys :fswink:

Time for yet another 5x1500 session yesterday with a target pace of 1:53.3. I had done the harder waterfall session at 1:52.9 pace so I wanted to bring the pace for this session considerably below 1:53 pace. Therefore my plan was to attack this session from the first interval and see how much I can bring down the overall pace. This is how it went:

image-2018-02-12.jpg
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First four reps went fine although #4 was quite tough (end heart rate 176 :shock: ). Nevertheless I decided to try to row the last interval below 1:50 pace. Very happy that worked out, bringing the overall pace down to 1:52.1, an improvement by 1.2 seconds :D
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Re: The Pete Plan

Post by Ian Bee »

Grobi wrote: Mon Feb 12, 2018 10:52 am an improvement by 1.2 seconds :D
^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^

I can feel the effort in the final rep.
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Re: The Pete Plan

Post by plummy »

Do it again without rests, throw in 2 more minutes and you are looking at 8k for 30 mins!! :evil: :evil: =D> =D>
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Re: The Pete Plan

Post by Grobi »

I wish I was able to do that!
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Re: The Pete Plan

Post by Ian Bee »

Should have been 10x600m,1r.....

Decided that I felt ok (mistake number 1), and I should pace myself against my best time for this set (mistake 2). I also had a fixed time limit to complete this morning due to work commitments (perfect storm coming). Predictably, the wheels fell off at rep 8 Image

Not so much as hitting the wall, as ignoring the open gate in the wall and running headlong into the bricks....ImageImage

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Re: The Pete Plan

Post by Grobi »

That looks really painful Ian! It's a perfect positive splitting after rep #2, nevertheless you spent the whole time (incl. rests) in the red zone, no wonder you hit the wall. It just wasn't the time for this kind of session. By the way, I would never be able to do a hard workout so early in the morning. Have you tried to train in the afternoon/evening?
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Re: The Pete Plan

Post by Ian Bee »

Grobi wrote:That looks really painful Ian! It's a perfect positive splitting after rep #2, nevertheless you spent the whole time (incl. rests) in the red zone, no wonder you hit the wall. It just wasn't the time for this kind of session. By the way, I would never be able to do a hard workout so early in the morning. Have you tried to train in the afternoon/evening?
Evenings wise, I tend to find myself doing gym based training (which verges away from being intense/rowing focused) so PP has found its current home in the morning.

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Re: The Pete Plan

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Yesterday It was time for the second to last interval session before Saturday's race, the 4x2k/5'r with a target pace of 1:53.4. I had done the 5x1500 two days before at 1:52.1 which is supposed to be 0.5 seconds quicker in pace than the 4x2k, so I wanted to bring the pace for the 4x2k down to 1:52.6, meaning an improvement by 0.8 seconds. This is how it went:

image-2018-02-14(1).jpg
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I really wanted to know where I am and pushed it from the beginning. After rep #3 I reckoned that I'd need a 1:52.0 pace for the final 2k to achieve the desired 1:52.6 overall pace. Nevertheless I tried to push that final 2k as hard as possible and finished in 7:24.4, my fastet interval 2k since I started the plan at the beginning of January. Very knackered afterwards but also very pleased with an overall improvement by 1.0 seconds :D
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Re: The Pete Plan

Post by Ian Bee »

Again, amazing piece!

Today was a 7.5km, rapidly emerging as my "favourite".

Pretty steady and consistent. Felt tough going into the middle 2.5km, but I could keep the pace/ rhythm without too much concern of HD Image

Into the bargain, a modest 2 second improvement on my pb :D
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Re: The Pete Plan

Post by Grobi »

Thanks Ian and congratulations on the new PB! =D> Is it true that you don't have a 30 min pb yet? I think it's time for a 30 min TT the next couple of weeks. I can see 7450m for you :fswink:
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Re: The Pete Plan

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Grobi wrote: Wed Feb 14, 2018 11:40 am Thanks Ian and congratulations on the new PB! =D> Is it true that you don't have a 30 min pb yet? I think it's time for a 30 min TT the next couple of weeks. I can see 7450m for you :fswink:
I haven't listed my current PB of 7413 in my signature, but having checked this was at exactly the same pace as this 7.5km so there's definitely room to improve on that (though perhaps not quite to 7450..... :shock:
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