The Pete Plan

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Tako
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Re: The Pete Plan

Post by Tako » Fri Aug 03, 2018 1:52 pm

Do I see it correctly that you end up with same target for next time as the first was slower?
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Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: The Pete Plan

Post by Ian Bee » Fri Aug 03, 2018 1:59 pm

Tako wrote:Do I see it correctly that you end up with same target for next time as the first was slower?
I massive 2 tenths under target. That's going to hurt.

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Re: The Pete Plan

Post by MaxMacLaren1 » Sat Aug 04, 2018 7:35 pm

Having HD'd the last 2 times I tried the 4 x1k my aim was just to complete it at 1s pace slower than last time. Managed 1:43.5 pace which was 1.1s slower and in a very non PP way. Leg wobbly hard given the heat and humidity and I am paying the price for starting the plan too quickly.
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Re: The Pete Plan

Post by Tako » Sat Aug 04, 2018 9:08 pm

Today I tried the 30min as hard distance for my first week with the PP.
Aiming for more than 7881m in order to improve the nonathlon score I had a good start and was en route. But after 13 minutes I blew up...... HD

Then I though after a short cool down that I could give the C2CTC another try (see other thread)....
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Re: The Pete Plan

Post by Iain » Sun Aug 05, 2018 3:36 pm

Tako, nice 1.5's shame about the 30 min, but it is hot and a great warm up! Ian, well done to get faster (or indeed complete the set) after a slower first. Max, Pete suggested backing off 1S/500m periodically on each workout when you get to a point that you cannot go faster, that way you get a few more cycles and break through in a month or 2. Also he suggested backing off 1S/500M per week without training.

ell finally got back to the 2k Plan (ish) with 4x2k. First attempt yielded 2:15.7 avg, but then I was struggling to do 8k. Fastest long intervals since was a 4kr4', 3kr3', 2kr2', 1k averaging 2:11.8 so used that. Result:
2:11.8R20, 2:11.6R21, 2:10.9R22 & 2:07.8R24. Really struggling to get rating up, but much higher work per stroke so happy. Actually averaged 2:10.5 the same as my fastest in first attempt and the final was the fastest 2k so far since restarting so added provisionally to Nonathlon. Must manage a quicker rating next time or this will be a car crash!

Not sure why, but struggled to up breathing to 2 breaths per stroke, found pace dropped at the same rating when I tried. Far too much at low rating! Any ideas?

Keep up the good work!

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Re: The Pete Plan

Post by Ian Bee » Mon Aug 06, 2018 10:13 am

Hardish 10km this morning.

Given it was substantially cooler than of late, I was hopeful for a decent time. As this is turned out, I beat my pace boat but fell well short of my pb.

On the vaguely positive side, my heart rate trace rarely slipped out if heavy CV territory.
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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Aug 06, 2018 7:30 pm

Iain, Pity it's only 1s/500! Will see how I get on over the next few weeks.

Ian, Nice steady state today and you inspired me to go for 10k rather than my usual 8k.
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Re: The Pete Plan

Post by Ian Bee » Tue Aug 07, 2018 9:21 am

Nice 10km Max - it's a long term objective to reduce the s/m on these pieces, so 23 is inspiring.

6x1km,1r today. The heat seemed a bit worse today than of late, so I feared a tough session. Reps 1-4 were quite steady and ahead of pace, but I lost rhythm by rep 5 and 6 was damage limitation. My heart rate trace mirrors this pretty well.

In that context, trimming 3s off my overall time isn't bad.
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Re: The Pete Plan

Post by MaxMacLaren1 » Tue Aug 07, 2018 7:10 pm

4x2k @ 1:48.0 which is 0.6s pace slower than last time. This month success is just doing the sessions :fssmile:
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Re: The Pete Plan

Post by Ian Bee » Thu Aug 09, 2018 8:14 am


MaxMacLaren1 wrote: This month success is just doing the sessions :fssmile:
Know that feeling well Image

Today was my negative split 4x1850, 4r

I'm still relatively early in this session, so it's fairly low key (for the most part!). I aimed to knock 1s in pace per split, and that worked until the final rep.
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Re: The Pete Plan

Post by MaxMacLaren1 » Thu Aug 09, 2018 8:00 pm

Ian Bee wrote:
Thu Aug 09, 2018 8:14 am
... and that worked until the final rep.
Yes, but the last rep was faster! Which is not something I can currently claim :roll:. 10x1m @ 1:37.1 which is 0.6 slower than last time.
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Re: The Pete Plan

Post by Ian Bee » Fri Aug 10, 2018 11:37 am

Horrible idea that - 10x1min, and respect is due for keeping that pace. Good practice for the current CTC.

I've returned to my second stage (highly aspirational) pincer movement between alternating 30 minute Vs 8km steady state rows. Today was a bit rough for no good reason I could fathom, and 8km seemed incredibly long.... Finished with 32:50, and a tantalising target for next time.

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Re: The Pete Plan

Post by MaxMacLaren1 » Sat Aug 11, 2018 6:11 pm

Ian Bee wrote:
Fri Aug 10, 2018 11:37 am
...and a tantalising target for next time.
I know you are trying to increase your 30mins distance but do you try and better every steady / hard session you do?

Yesterday was 8k @ 1:56.9 and today was the 250m pyramid. Pleased to say it was 0.3s pace faster than last time @ 1:41.7 8). The last 250m interval was 1:34.0.
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Re: The Pete Plan

Post by Ian Bee » Sun Aug 12, 2018 10:39 am

Not every time, depends how I feel and what I've done the previous day. Not a desperately logical system.

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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Aug 13, 2018 5:17 pm

End of cycle 3 today! 3.5k/2.5k/2k @ 1.47.8 which is the same as last time.
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Re: The Pete Plan

Post by Ian Bee » Wed Aug 15, 2018 12:53 pm

Sometimes standing still is progress 🤗

I'm going to try the interactive plan for a few weeks and compare/contrast apparent fitness and progress. I'll look forward to reading progress here though!
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Re: The Pete Plan

Post by MaxMacLaren1 » Thu Aug 16, 2018 9:33 am

Ian Bee wrote:
Wed Aug 15, 2018 12:53 pm
I'm going to try the interactive plan for a few weeks...
Whilst I will miss your inspiration and support on the PP I'll be interested to hear how you get on. 12x250m @1:35.0 which is 0.1 pace faster than last time.
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Re: The Pete Plan

Post by Ian Bee » Thu Aug 16, 2018 10:38 am

Four days into the first easy week, it's a lesson in holding (for me) very low s/m. Not wheezy tiring like some of the pp sessions, but a good CV workout. I'll pop the traditional tables and graphs over there for interests sake.

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Re: The Pete Plan

Post by Iain » Sat Aug 25, 2018 10:09 pm

Ian, I wish you luck with the IP, I found that the pace targets did not give the requested HRs, while my HR drift made longer rows require slowing even when started at very easy pace and I found it very unsatisfactory finishing at an ever decreasing pace.

Max, nice pyramid. Well done to finish the minutes, a horrible session to maintain when it starts to go wrong due to the incomplete rests.

500's for me. Hadn't done this for 4 years, but had 2 failures at 6x500r1' as prep for the last CTC, also have had a week off with only a couple of LSDs back, so cautiously started with a 2:01 intended target. Felt relatively easy so neg split the faster first interval. Last not as easy as it seems, didn't pull a stroke below 1:52 despite trying, barely maintained pace at increasing rating as interval proceeded.

Time Distance Pace Rating
01:59.7 500 01:59.7 29
01:59.6 500 01:59.6 28
01:59.4 500 01:59.4 28
01:59.2 500 01:59.2 29
01:59.0 500 01:59.0 29
01:58.6 500 01:58.6 29
01:57.2 500 01:57.2 30
01:53.2 500 01:53.2 34
15:45.9 4000 01:58.2 29.6

Compares well with last short interval some time ago, 4x1k at 2:03.9 average. Still slow, but improving.
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Re: The Pete Plan

Post by Iain » Tue Aug 28, 2018 4:30 pm

Aborted my planned 5x1.5k today in 4th interval. Last time averaged 2:12, stayed at R23 but pace was too quick. I am struggling with my breathing rhythm. 1 breath per stroke and I cannot maintain any distance, 2 and I slow down for the same rating. Need to establish a 2 breath rhythm for long intervals.

Time Distance Pace Rating
06:20.2 1500 02:06.7 23
06:19.6 1500 02:06.5 23
06:19.0 1500 02:06.3 24
18:58.8 4500 02:06.5 23.3

Did a recovery row and then started a positively split 500r0' to see if I could improve my 1k or 2k SBs both from interval sessions. Managed a 2k SB.

01:56.5 500 01:56.5 30
02:06.3 500 02:06.3 26 - took some time to recover
02:05.4 500 02:05.4 25
02:04.8 500 02:04.8 26
08:13.0 2000 02:03.3 26.7
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Re: The Pete Plan

Post by MaxMacLaren1 » Thu Aug 30, 2018 7:13 pm

Iain, well done on your 2k SB.

8x500 today. Missed a start so had the benefit of a slightly longer rest period as I re-set the monitor. Average pace over the 8 was the same as last time at 1.39.0.
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Re: The Pete Plan

Post by Ian Bee » Fri Aug 31, 2018 5:04 pm

Well done to you both - 2km SB

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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Sep 03, 2018 6:03 pm

5x1500m today. Average pace 1:46.5 which is 0.3 quicker than last time.
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Re: The Pete Plan

Post by MaxMacLaren1 » Wed Sep 05, 2018 10:33 am

Yesterday, for some very stange reason I decided the steady state / recovery row would be a 30r20!
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Re: The Pete Plan

Post by Iain » Wed Sep 05, 2018 3:14 pm

Some good sessions there Max. Tired after my SS hour missed SB by 40M! gave up on the csheduled 5 x 750 and did 10 x 1'r1' instead. First 9 felt harder than they should have, but each neg split by 1M, 1:55.8 R31.3 avg, Butmanaged 1:50.2R38 for last, so could have gone faster.
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