The Pete Plan etc

alistairkbs · Post by **alistairkbs** » Sun May 20, 2007 8:45 pm

Spamuel wrote:5*1500's for me tonight in the freespirits kit for good luck. Averaged 1.52.5 for a 0.3 improvement. Very tough though.

It does get tough after a while. I think Pete M offered a maintenance version which suggested -2 secs off interval PB pace for a gentle week , - 1 sec for a medium week and then attack the PB every 3rd cycle.
I changed approach after Xmas when I repeatedly gave up the 4x 2K after 2 or 3 intervals and have been doing PP07 for a while.

Today 4 x 2K

07:59.6 (01:59.9) 24 spm
07:59.0 (01:59.7) 25 spm
07:58.4 (01:59.6) 25 spm
07:55.1 (01:58.7) 26 spm

Average: 1:59:5 (gain of 1.4 secs)

Knew it was going to be good as you do sometimes during the warm up but delighted to do all under 8 mins which has been a bit of a barrier to be honest.

All done to Amy Winehouse "Back in Black" - a top album !!!

Feel better for having had a 2 week break except for the 12 miles of white water rafting in Colorado.
Steady distance tomorrow

Spamuel · Post by **Spamuel** » Mon May 21, 2007 9:57 pm

Excellent row. The 8 Minute barrier seems to have been smashed. Well done Alastair

I dealt with some demons today on the 4*1000m which I have never finished the whole set of without either cracking and slowing right down or full on stopping. Really pleased to feel pretty under control and all under the target of 1.48.5.

1. 1.48.4
2. 1.48.3
3. 1.48.4
4. 1.47.4

Ave 1.48.2.

alistairkbs · Post by **alistairkbs** » Tue May 22, 2007 6:46 am

Spamuel well rowed. I know exactly how you feel purging demons

Stan · Post by **Stan** » Tue May 22, 2007 7:16 pm

Good rowing Spamuel and Alistair.
I began my 2nd cycle of the Pete Plan today with the 8x500

1:49.8 31 spm
1:49.6 29 spm
1:49.8 30 spm
1:49.4 30 spm
1:49.7 30 spm
1:49.3 30 spm
1:49.3 30 spm
1:48.1 29 spm

No heart rate data as I forgot the chest strap.

Overall average 1:49.3, 4.9 seconds per 500 faster than last time but that was too soft. This felt like a tough workout but should be able to go a bit quicker. A 15 minute warmup and cooldown brought the total metres to just over 11k.

alistairkbs · Post by **alistairkbs** » Wed May 23, 2007 9:40 pm

Stan - nice set of 500's but I think you have still to go a bit faster based on what I can do and our relative paces.

10K steady for me at 2.08 pace (PB + 5.6). OK - nothing more nothing less.

4 x 1K tomorrow and oh yes the handle has gone down on that set before so we shall see.

Spamuel · Post by **Spamuel** » Wed May 23, 2007 10:00 pm

Go on Alastair get em done. You'll feel great knowing you did it.

The key as far as I can tell is don't underestimate how hard it is so control the first couple. I you do the first couple too fast the last couple will bite you hard in the bum.

I did the 3K - 2.5K - 2K set this eve with half an eye on the football as a bonus row as my usual triathlon club was canceled. Glad of the extra row as I'm on holiday next week and will lose my first ever top 50 on the meter board.

Really pleased to have manged an improvement from 1.54.1 to 1.53.6 did get some funn7y looks from gym members as I found I had to cox through the last thousand of each of them.

3K - 1.53.6
2.5K - 1.53.8
2K - 1.53.0

Derrylad · Post by **Derrylad** » Thu May 24, 2007 12:29 pm

Finding it hard doing intervals at 6:00am. This is no good for me. Failed my 4 x 2k. Did the 1st one, felt OK and then about 200m into the second I had a really bad stitch on my right hand side so I wimped out. I am going to repeat this again tomorrow but this time I will do it in the evening ( more suited to me as the Oil Burner/ Boiler for the house is in my office and it always tends to be really hot in the mornings ).

1st Interval

1 - 2k @ 30SPM - 6:35.1 - 1:38.1 Split - MHR 171

I was not pushing really hard, felt really comfortable right up to 1800m . Was trying to keep around 1:40 but found it difficult to keep this constant. Pleased with the time as I was really aiming for 6:40. Will redo this again tomorrow. Started off with a slow 5k warmup, as I did not finish the intervals I just did a 10k cooldown.

Cheers

Rob

Spamuel · Post by **Spamuel** » Thu May 24, 2007 1:04 pm

Can I be the first to look at Derrylads doing his 2k intervals thirty seconds quicker than my pb and simply say.

johnglynn · Post by **johnglynn** » Thu May 24, 2007 1:23 pm

Derrylad wrote:Finding it hard doing intervals at 6:00am. This is no good for me. Failed my 4 x 2k. Did the 1st one, felt OK and then about 200m into the second I had a really bad stitch on my right hand side so I wimped out. I am going to repeat this again tomorrow but this time I will do it in the evening ( more suited to me as the Oil Burner/ Boiler for the house is in my office and it always tends to be really hot in the mornings ).

1st Interval

1 - 2k @ 30SPM - 6:35.1 - 1:38.1 Split - MHR 171

I was not pushing really hard, felt really comfortable right up to 1800m . Was trying to keep around 1:40 but found it difficult to keep this constant. Pleased with the time as I was really aiming for 6:40. Will redo this again tomorrow. Started off with a slow 5k warmup, as I did not finish the intervals I just did a 10k cooldown.

Cheers

Rob

Rob that's only 1 second pace slower then your flat out 2K pace

. I think you were going far too fast .

It certainly would be for me, in top shape .

What is your fastest 2*4k ?

Derrylad · Post by **Derrylad** » Thu May 24, 2007 2:03 pm

The Glynster: I have never done 2 x 4k. The only 4ks I have done was for the September CTC ( remember ). That was when I got a 2k PB of 6:31.6. I feel and know I am a lot stronger and fitter than I was then ( was 8 months ago ) and found the 1st interval quite nice ( nowhere near as painful as 500m and 1k ). My HR had returned back to below 70 within the 1st minute of the rest period. I was ready to go again. I just ended up getting a bad stitch down my right side. The same thing happend to me when I was racing Shrek on a 10k, the only difference was that I was doing a 1:48 - 1:49 split so managed to hold it till the end, and also the SPM was a lot lower.

So I just gave up. ( hate a bad score ). I will definately have another go, either tonight or tomorrow evening. I need to get the intervals finished as I want to be able to race against all my previous times on Rowpro when I get back to the 1st rotation again.

Rob

Stan · Post by **Stan** » Thu May 24, 2007 8:14 pm

alistairkbs wrote:Stan - nice set of 500's but I think you have still to go a bit faster based on what I can do and our relative paces.

Ok coach

alistairkbs · Post by **alistairkbs** » Thu May 24, 2007 8:43 pm

Spamuel wrote:Go on Alastair get em done. You'll feel great knowing you did it.

So 4 x 1K. Best average previously 1.55.7. Did my back in achieving a PB on rep 4. Never got close again - all sorts of mental problems.

Tonight

03:51.8 (01:55.9)
03:51.1 (01:55.5)
03:50.7 (01:55.3)
03:43.9 (01:51.9) AHem a PB by 3.1 secs and a new max HR 150bpm
Average: 1.54.6 (-1.1. secs)

Pleased with that and think more to come (and I can still walk

).

Stan - just trying to keep you well ahead of me where you should be

Spamuel · Post by **Spamuel** » Fri May 25, 2007 8:45 am

=D>

Good stuff. I reckon the 1000s are the toughest set well done.

Being able to still walk is surely a bonus.

alistairkbs · Post by **alistairkbs** » Fri May 25, 2007 6:27 pm

Thanks Spamuel.
Back feels good and a few more demons purged with that one.

Tonight 12K steady distance 2.09.3 (10K PB +5). Job done.

5 x 1500 tomorrow - the only set I have always got quicker on and never messed up/handled down on. So no pressure there !!

Stan · Post by **Stan** » Fri May 25, 2007 6:54 pm

I did the 5x1500 today - tough workout.

5:45.3 (1:55.1) Avg HR 139, Max 154
5:45.6 (1:55.2) Avg HR 144, Max 159
5:45.4 (1:55.1) Avg HR 146, Max 159
5:45.4 (1:55.1) Avg HR 148, Max 163
5:44.4 (1:54.

Avg HR 150, Max 166

Avg pace 1:55 compared with 1:55.3 last time - a 2.9 second improvement.

Total metres 12293

alistairkbs · Post by **alistairkbs** » Sat May 26, 2007 6:08 pm

Good rowing Stan

Planned 5 x 1500 and then changed plan to 6K R24.

Stopped after 3.4 K (equivalent of 1200 or so I guess of a 2K which is my weak point). Started too quickly and then died so on again tommorrow. Must post a time as I should get into a boat this month

Then did a 500 meter PB 1.44.6 but this is getting harder and I need more strength.

alistairkbs · Post by **alistairkbs** » Mon May 28, 2007 9:07 pm

Managed a 6K R24 score yesterday and decided that a "hard" 10K was in order

PB in 40,57.3 so under 41 for the first time. Nonathlon and HR say not quite to the max so looking for more next time.

I guess I am not training for anything but use the PP sessions to guide my exercising. Work schedule suggests I wont get on again until Friday evening when the 5 x 1500 will be done

Derrylad · Post by **Derrylad** » Thu May 31, 2007 1:57 pm

Well done Alistair on your PB. Keep it up.

I finally managed to finish the 4 x 2k today. Took the Glynsters advice and took it slower ( cheers John, you were right ). Felt good to actually finish it. Times are:

1 – 6:52.0 – Split 1:43.0 – 28SPM – MHR 156
2 – 6:50.2 – Split 1:42.6 – 28SPM – MHR 163
3 – 6:45.7 – Split 1:41.4 – 30SPM – MHR 167
4 – 6:42.7 – Split 1:40.7 – 30SPM – MHR 172

Avg = 1:41.9

HR was higher than expected at the end ( but then again, I am not used to Intervals ).

Pleased with the results. Will be interested in seeing the improvement in 3 weeks ( if there is any ). At least I can race against the times on Rowpro no.

Cheers

Rob

alistairkbs · Post by **alistairkbs** » Sat Jun 02, 2007 2:00 pm

Rob - great set of 4 x 2K. Its a good session when you have done it but not before

Failed 5K yesterday - see failed workout thread.

Spamuel · Post by **Spamuel** » Mon Jun 04, 2007 11:10 pm

Did the speed pyramid this eve. Which I have to say really hurt but I did improve and that's the name of the game.

Aimed for my previous average on it of 1.46.1 and ended up with 1.45.7. The 1000 and the second 750 were not pretty and may have got some funny looks from my fellow gym members as some grunting never goes amiss. They were finished on target and that all that matters.

The idea of rowing any more for a warm down was just too terrible for words and I retreated to the pool for a 600m swim (i know these meters don't count)

Stan · Post by **Stan** » Thu Jun 07, 2007 7:17 pm

After a week off in China I have decided to spend the next few days just getting used to rowing again and then start the PP again next week from where I left off - which means 4x1000

alistairkbs · Post by **alistairkbs** » Thu Jun 07, 2007 9:44 pm

Managed 10k steady distance at prescribed pace.

Work issues ( very over spent NHS hospital) and need to cycle in readiness for annual uni mates reunion (clashes with Muse at Wembley) has limited rowing. Next up 5 x1500 ? tomorrow

Derrylad · Post by **Derrylad** » Thu Jun 07, 2007 10:03 pm

I still have not completed rotation 3 and I started on May 1st. Had a really bad session on Monday so have paused this week and will start rotation 3 on Monday Next.

My biggest problem is that I suffer badly with the hard sprints ( intervals ) as I just can not seem to get the pacing right ( hence the reason I started the PP at the beginning of the season so that I would have it nailed by BIRC ). LOL!

I'll get there in the end. I am in admiration of Stan and his determination to finish each set. Hat off to you. Will get there in the end.

Rob.

Spamuel · Post by **Spamuel** » Thu Jun 07, 2007 10:49 pm

The pacing is the key because often the early ones feel too slow but if you twang along you won't finish the last ones. I suppose it's good practice for the first half of the 2K when you kind try to row steady pace (still hurts though!)

I'm on my fourth lap of the plan and I'm getting there at the pacing, but I sometimes have to ease off through the second half of early intervals though.

This leads me to a question, are people using rolling starts or standing starts?

I use a standing start using the interval set up on the PM3 but if I miss the start even by a fraction it will start putting my average split at 3:50 and crazy stuff like that. In a sprint you have to work stupidly hard to get it back down to target. What do others do?

Stan · Post by **Stan** » Fri Jun 08, 2007 7:23 pm

I also use a standing start. I tend to use the predicted finish facility on the pm3 which means you do not need to go off at a ridiculous pace to make up for a poor start as you make the distance up over the whole interval.