The Pete Plan etc

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Iain
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Re: The Pete Plan

Post by Iain »

Wolfie, well done on doing 1650s quicker than the 1500s. Spider, well done at lower HR in this heat, I am up 2-3BPM.

No beer here I'm afraid. Started a 5k, but turned into 2 x 3.5k with long (6+ mins) rest.

Time Distnc Rate Pacing Comment
4:02.4 1000 25 02:01.2 - decent start
4:02.7 1000 25 02:01.4 - feeling hard, no will to finish
4:02.6 1000 26 02:01.3 - decided to cut at 3.5k before half way
02:01.2 500 26 02:01.2 - rating up to 27 for no extra speed
02:00.6 500 25 02:00.6 - better start
02:01.4 500 25 02:01.4 - better settle
02:01.0 500 26 02:01.0 - harder, but easier than last time
02:00.3 500 26 02:00.3 - Don't know where that came from
02:00.6 500 26 02:00.6 - End in sight
01:59.7 500 27 01:59.7 - pushed with 800 to go
01:54.3 500 31 01:54.3 - slowing in first half, quick last 250.
28:06.7 7000 26.0 2:00.5 - happy with that.
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Re: The Pete Plan

Post by spidermac »

Hard work rowing in this heat Iain. Planned to have another go at the speed pyramid but very hot & humid so decided on something long & a bit easier. 3x15minR60s; set1-10@20,5@22/set2- 5@20,5@22,5@24/set3-5,4,3,2,1 @20-28spm
wup - 1k

15:00.0 3546 21 140 02:06.9
15:00.0 3573 22 149 02:05.9
15:00.0 3612 23 158 02:04.5
45:00.0 10730 22 149 02:05.8
CD - 1k
Comment - sweating buckets, first 2 sets fairly controlled, then last set just settled into a rythm. Some more metres I suppose.
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Re: The Pete Plan

Post by Wolfmiester »

Well done for keeping going during the heat chaps, I was a little worried about the 6x1k last night, but it had dropped to a mere 28 :-)
1 - 1:51.0 /26
2 - 1:51.0 /26
3 - 1:51.0 /26
4 - 1:51.0 /26
5 - 1:50.9 /26 this is where I thought I'd get to and have to stop
6 - 1:49.3 /27 made it through. Very happy. Unsurprisingly HR the highest of the year at 180
Seems the regular sessions are having a good effect already.
Here's to small drop in temp for out next sessions!
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Re: The Pete Plan

Post by Iain »

Spidermac, is that session supposed to tax threshold or be steady state? Strange mix of a harder than ideal SS row ending with a short threshold session, doesn't fit into normal training types, but well done to do that in this heat. Wolfie, impressed you managed this so evenly and even had something left at the end! Bodes well for a good 5k.

Yesterday I had 3x(3x2' r 2')+r1' in my online session. Hopefully will be good practice for CTC. Started 2:30PM so a little warm (over a litre of water drunk from end of warm up to start of cool down, about double normal and that didn't replace all I had lost!). So 1 more and slightly longer intervals than 8x500 with a bit less rest. 1:55.4 R29.4 for 8x2' r2' 7 weeks before, so target in heat to start at 1:55 and speed up. Mixed communication meant I thought I had longer rests between intervals (described as 3' and previously shown excluding rest from previous interval, so expecting 5' NOT 3'). Result:

Time Distnc Rate Pacing Comment
02:00.0 523 31 01:54.7 - Harder than it should have been, hit 93% of HRmax, but only 2 more to longer rest
02:00.0 524 31 01:54.5 - Fighting to beat last interval, plenty of 1:56s
02:00.0 527 32 01:53.9 - Stated quicker for last, but hard middle min.
02:00.0 522 31 01:54.9 - Thrown by shorter rest, better rhythm at slower pace and stronger finish
02:00.0 524 31 01:54.5 - Harder, had to push and over did it by 1m
02:00.0 528 32 01:53.6 - Stronger as end coming into sight.
02:00.0 526 32 01:54.1 - Pushing as final set
02:00.0 528 32 01:53.6 - Must have been holding back 'though didn't know
02:00.0 538 34 01:51.5 - Good start, but middle tough, pushed last min but little response until last 20S.
18:00 4740 31.8 1:53.9 - Pleased at maintaining higher rating, was hoping to use final set as target for CTC, but reduced rest between sessions put paid for that. Surprised how long these felt (I guess the 30" and 40" intervals of last few weeks have spoiled me!).
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Re: The Pete Plan

Post by spidermac »

Wolfie looks a tuff one especially in the heat. Iain turning into a sprint monster. :D Re my last session EM reccomends 1xSS session;1xinterval & 1 mixed intensity session with rates 20-28spm, with the major part of this session in UT2/1 land per week. I find I can`t keep my HR low enuff above 24spm so just row at what feels natural without redlining.
Back to todays dogs dinner of a workout. :evil: Wanted to retry speed pyramid - was very hot & after flooding last night mega humid, so thought set off conservatively & try to speed up in 2nd half. Got thro 1st 3 intervals & pressed wrong button on erg data which terminated the session !!! :evil: Duh. Tried reprogramming the remaining intervals but took so long I decided better to stop. Rested a few mins then did 5sets of 1min on 1min off to do some speed work.
Wup - 3.5k
250m - 00:53.7 250 35 152 01:47.4
500m - 01:47.1 500 33 161 01:47.1
750m - 02:20.7 658 34 163 01:46.9

Workout 2
01:00.0 288 37 154 01:44.1
01:00.0 289 35 158 01:43.8
01:00.0 290 34 160 01:43.4
01:00.0 293 34 162 01:42.3
01:00.0 303 39 164 01:39.0
5:00.0 1461 35 159 01:42.6
CD - 2k
So bit frustrating but felt I was going to complete the session OK however psyche disappeared after the 750m as wasn`t really going to be comparable to last session.
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Re: The Pete Plan

Post by spidermac »

Another hot & humid one. Decided on HR capped 30minR20 .
Wup - 2k
Time Dist Spm HR Split
06:00.0 1473 20 135 02:02.1
06:00.0 1442 20 140 02:04.8
06:00.0 1430 20 143 02:05.8
06:00.0 1415 20 144 02:07.2
06:00.0 1406 20 144 02:08.0
30:00.0 7163 20 141 02:05.6
CD - 2k
Very sweaty!! Probably a bit too fast in first split & had to slow down to keep HR under control
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Re: The Pete Plan

Post by Wolfmiester »

I like the way you mix up the sessions, stops it from being mundane.
Unlike myself, sticking to the 5k plan.
4x1800/4r today's middle session.
Last week's 4x1650 was 1:50.8, so that was the target.
1 - 1:50.9
2 - 1:50.8
3 - 1:50.6
4 - 1:50.5
ave 1:50.7
Working hard whilst still holding just a little bit back. Still not finished week 3 of 12 yet!
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Re: The Pete Plan

Post by spidermac »

Nice progress wolfman. I find mixing it up helps with motivation instead of the dread of always trying to beat a previous target week in week out. I am spreading out the PP sessions & mixing with some eric murray stuf.
Going hillwalking & climbing up North this weekend so wanted to do a session today. Decided to try the speed pyramid again - not optimal as 4th day on but thought if I beat last time split by any amount will be happy. Last - 1.46.1/34spm/164HR
Wup 3k
Dist Split Dist Spm HR Split Prev
250m - 00:53.7 250 34 148 01:47.4 (1.47.8)
500m - 01:47.0 500 32 159 01:47.0 (1.47.6)
750m - 02:40.1 750 32 162 01:46.7 (1.47.2)
1k - 03:33.2 1000 35 165 01:46.6 (1.46.8) - technique again gone in last 150m. :shock:
750m - 02:39.6 750 36 164 01:46.4 (1.46.3) - couldn`t quite beat last times split :evil:
500m - 01:44.0 500 37 164 01:44.0 (1.44.4) - thought no way I could beat the split :D
250m - 00:48.5 250 45 158 01:37.0 (1.38.6) - ditto!! :D
Tot - 14.06.1 4000 34 162 01.45.7 (1.46.1)
CD - 2k
Legs definitely not fresh but happy to improve 0.4 on split. HR lower as was recovery HR. :D No rowing till next tuesday - ma legs are rubber. Don`t think I will be making a habit of doing PP intervals as 4th day on. :lol: :lol:
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Re: The Pete Plan

Post by Iain »

Wolfie, great progress to beat previous time for shorter distance. Spidermac, have a great time. Well done on the pyramid despite fatigue. Very organised to know what you did on individual intervals. I don't do this as target the average that quickly gets very difficult through the middle despite faster last 2 intervals being achievable. I also think the first 2 intervals are just too easy at flat initial pace.

Today had a go at the CTC (not too far away from a PP session :lol: ), 4 x 505m r2', but the sting in the tail is that it is only the slowest that counts, putting pressure on the first interval as you can't make up time later. No idea on pacing so guessed at 1k pace (1:51). had taken a day off yesterday, so fairly fresh:

Time Distnc Rate Pacing Comment
01:51.6 505 32 01:50.5 - felt hard in middle when couldn't get split below 1:51
01:51.0 505 33 01:49.9 - helped by rolling start got ahead of schedule and found easier
01:50.8 505 33 01:49.7 - harder, but could have gone faster
01:47.9 505 37 01:46.8 - shows under judged it. 25 nonathlon point improvement, but not enough to count.
7:21.4 2020 33.8 1:49.3 - more there if slight improvement would matter.

Happy with last interval, the Tuesday sessions are oviously paying off, fastest 500 since 2015, still 2.3S improvement to beat the 2015 time (only post 2012 best remaining from before April this year), but hopefully will get close soon.
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Re: The Pete Plan

Post by spidermac »

Great work on the 500`s Iain. Back after a fantastic tho tiring weekend up North. Legs still tired so thought a longer session best plan. EM session 4x10minR30s. Varying spm between 18-22spm & HR cap of 140.
Wup 1k
Time Dist Spm HR SPlit
10:00.0 2347 19 133 02:07.8
10:00.0 2357 19 139 02:07.2
10:00.0 2355 21 139 02:07.3
10:00.0 2355 21 139 02:07.3
40:00.0 9414 20 137 02:07.4
CD - 2k
Good choice as not too arduous but felt like I was working!! Next session up is 4x2k - gulp!
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Re: The Pete Plan

Post by Wolfmiester »

Nice set Iain, looks like there is room for another go :D
Spider, are you really on a PP? :-) Good work there :-)

First DNF for me at the weekend, tried the 3x2k/3r after a busy few days and only manage 2d @ 1:51.0
did a 5k warm down to compensate a little. They say one should listen to one's body!

Made up for it today with start of wk4 and a revisit to 12x500/1r
Wk 1 = 1:51.2
Started today at 1:50.5 and slowly bought it down to 1:44.5 for an ave of 1:49.6
Busy week ahead, so a bit of extra commitment will be required for the next sessions.
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Re: The Pete Plan

Post by Iain »

Spider, best of luck with the 2ks. Wolfie, hard luck, must be catching! But great comeback with the 500's. My Tuesday session was 3x(7x30S r1 min) r4'. Attempting to start at 1:45 and get faster.


Time Distnc Rate Pacing - Comment
03:30 1,018 39.7 01:43.8 - neg split last 150m R46
03:30 1,024 40.6 01:42.5 - neg split, but kept going up, so struggled, last 151 R46
03:30 1,033 44.0 01:41.6 - started too fast, 5th & 6th same as 1 &2, last 150m R48
10:30 3,075 41.4 01:42.4 - Happy with that.
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Re: The Pete Plan

Post by Iain »

Tried 30', but HR went way up so aborted after 2k, did 4k @ 2:05.7 R24 and 3k 2:02.8 R25, second hit Max HR.
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Re: The Pete Plan

Post by Wolfmiester »

I'm struggling to follow all your 'non PP' sessions :-) :-)
Well done for knocking something out though!!
week 4 - session 2
4x1550/4r (week 1 4x1500/4r = 1:51.4. BUT, week 3 4x1800 = 1:50.7, so I had to beat that)
1:50.7 / 27
1:50.5 / 27
1:50.4 / 27
1:49.6 / 27 nice strong finish
ave 1:50.3
Just finished, so I reckon it's beer time. Cheers.
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Re: The Pete Plan

Post by spidermac »

Iain - some nice SPM there & I blame the hot weather for the no of HD`s!!! :D Wolfie just for u a 4x2k today!! :lol: HD`d on this 2 days ago on R2 - too hot & no breakfast - no fool like an old fool. SO today had breakfast & kept first 3 reps fairly close.
Last time - 1.56.1/28spm/162HR
Wup - 2k
Time Dist Spm HR Split Prev
07:43.7 2000 27 160 01:55.9 (1.56.7)
07:43.1 2000 27 163 01:55.7 (1.56.1)
07:42.3 2000 28 163 01:55.5 (1.55.8)
07:38.6 2000 29 165 01:54.6 (1.56.0)
30:47.7 8000 27 162 01:55.4 (1.56.1)
CD - 2k
COmment - Managed not to blow the doors off on last rep this time & overall more controlled & lower HR. Still hot but head was in the right place today. Defo the hardest session of the PP for me.
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Re: The Pete Plan

Post by stumpy »

Hi guys, Steve, Spider, and Iain as a past devotee to the wolverine plan which now seems to be relegated to the archives, I'm now looking for a focus to keep me rolling along, Having reread Pete's notes I've decided to have a go at the beginners plan with only a few sessions under the belt this plan should suit as it's a gentle 5k start as it's 5 years since my last 5k I was a little apprehensive, pleased to say it went well managing to hold target for a sub 25min.

game on.

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Re: The Pete Plan

Post by Wolfmiester »

Welcome Colin.
Hope you are not missing Shirley / Solihull :D :D

Iain, question for you please ... as I approach half way through the 5k plan, do you know if the training pieces will give a decent predictive 5k pace?
Completed the 8x750/1r today in 1:50.4 (slowly, slowly bringing he split down) but 1:51 5k seems too pacey.
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Re: The Pete Plan

Post by stumpy »

Thanks Steve, Shirley? shush!! Don't the misses will find out :shock: No it's been 5 years now since I gave Shirley up. :lol: I certainly don't miss the traffic, life is so much slower/ quieter here except when the grand children are around.
W1. D2. 500m x 6 /2:00r
13:23.0. 3000m 2:13.8 ave. 25 spm neg splits. 147 ahr
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Re: The Pete Plan

Post by spidermac »

Welcome aboard Stumpy - the more the merrier. Wolfie nice session. Too little rowing for me the last week but after a day working for the missus grinding steel all day the legs were not feeling fresh!!. Scheduled session on PP was 4x1k so just to please Wolfie decided to have a go. Thought main goal was to finnish session even if have to paddle in & any improvement would be a bonus.
Last time was - 1.50.0/31spm/164HR
Wup - 3k
Time Dist Spm HR Split Prev
R1 - 03:39.7 1000 33 160 01:49.8 (1.50.8)
R2 - 03:39.3 1000 32 0 01:49.6 (1.50.4) - Hd`s appearing
R3 - 03:39.3 1000 34 159 01:49.6 (1.49.8)
R4 - 03:39.5 1000 35 163 01:49.7 (1.49.0) - thought happy to just finnish this round.
Tot -14:37.7 4000 33 160 01:49.7 ( 1.50.0)
CD - 2k
So very hard work from R2 onwards. Hd`s appearing in R3 & even with a sprint in R4 couldn`t bring split lower. Definitely not fresh as seen by low HR. Happy with that & good to be back in the 1.40`s for this session
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Re: The Pete Plan

Post by stumpy »

Spider 4x1000 that was my worst nightmare session well done for completing it in such a good time.
Yesterday's session for me was an optional 20min hr capped @ 130 nice and easy, nice and easy does it all the time.
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Re: The Pete Plan

Post by spidermac »

Bit of a HR capped row today - EM countdown -8,7,6,5,4,3,2,1min no rest @20spm then 22spm from 4min on- 36min total.
Wup - 1k
Time Dist Spm HR Split
08:00.0 1921 20 131 02:04.9
07:00.0 1684 20 139 02:04.7
06:00.0 1442 20 142 02:04.8
05:00.0 1194 20 144 02:05.6
04:00.0 955 22 144 02:05.6
03:00.0 716 22 144 02:05.6
02:00.0 478 22 144 02:05.5
01:00.0 239 22 145 02:05.5
36:00.0 8623 20 141 02:05.2
HR a bit higher than I would like but HR monitor seemed to be a bit erratic jumping up 10bpm then down again!!! Still same spm & HR but 0.4 lower split than 30mins a week or so ago, but kept splits a lot closer.
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Re: The Pete Plan

Post by spidermac »

Thought about a hard 60mins but after 10mins decided head not up for a long row so more EM power strokes. Add 40 to normal drag for first 4sets then drop to normal drag for last set. 5x5minsR2min
set 1:20spm/22spm; set 2:2@20/2@22/1@24; set3:2@22/2@24/1@26; set 4:2@24/2@26/1@28; set 5:2@26/2@28/1@30
Wup - 3k
Time Dist Spm HR Split
05:00.0 1267 21 152 01:58.3
05:00.0 1288 22 158 01:56.4
05:00.0 1319 24 162 01:53.7
05:00.0 1341 26 164 01:51.8 - struggled to hold 28spm legs jelly. :shock:
05:00.0 1308 28 162 01:54.6 - normal drag - fast but power gone!!!
25:00.0 6524 24 159 01:54.9
CD -
Pleased not to die in last set with hi drag this time. Very tuff session, really have to pace these as goal is to hit same split at same spm on each set which is hard in later sets. Faster splits at same spm as last power strokes & intervals 1min longer. Eric says last set will probably not be as fast as legs destroyed - mine certainly were!!!! :lol:
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Re: The Pete Plan

Post by spidermac »

Plan was for the waterfall. After 500m knew it wasn`t happening struggled to hold same pace as last time. HR sitting on the machine was in the mid 80`s usually around 60. Did a big hike in the cairngorms on Sun so maybe not recovered. Switched to do a 1on 1off & thought will stop when can`t neg split anymore.
Wup - 3.5k
Time Dist Spm HR Split
01:00.0 289 35 158 01:43.8
01:00.0 290 34 0 01:43.4
01:00.0 290 34 131 01:43.4
01:00.0 291 35 148 01:43.0
01:00.0 292 35 144 01:42.7
01:00.0 293 35 160 01:42.3
01:00.0 294 36 155 01:42.0 - legs absolutely burning time to bail!!! :lol:
07:00.0 2038 34 149 01:43.0
CD - 2k
Try a HR capped row tommorow.
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Re: The Pete Plan

Post by stumpy »

Spider not surprised you found the longer stuff hard after those long days on the hills.
BPP week 1 completed all 5 sessions all went to plan.Week 2 started by asking for a 5500m at same split as last week's 5000m so with that in mind input a 5k for the Sept. CTC and just paddled the last 500m probably should of set up a no rest interval session but let's see how it goes.

Update Thursday. 3000m 750m x 4/2:00r
All at 2:14.9 just going through the motions but I am working quite hard just not busting a gut yet.
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Re: The Pete Plan

Post by spidermac »

Had another go at the waterfall today. Last go was 1.53.3/28spm/163HR
wup - 2k
Time Dist spm HR Split Prev
11:34.3 3000 28 167 01:55.7 (1.55.8)
09:37.1 2500 28 164 01:55.4 (1.55.5)
07:38.8 2000 29 163 01:54.7 (1.54.5)
28:50.1 7500 28 164 01:55.3 (1.55.3)
CD - 2k
Bizzare first round already felt hard & hi HR. Last round on the ragged edge - couldn`t beat last times split. Not really sure whats going on -
maybe down to doing a bit less volume in the previous 2 weeks. Good test of mental fortitude as all rounds felt tuff.
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