The Pete Plan etc

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Re: The Pete Plan

Post by spidermac »

Bad luck Iain - I have been caught out a few times in the heat - best to lower expectations on hot days. Had another go at 8x500m from a few days ago. Last go was 1.47.5 but blew up on R4. Keeping in mind my own advice in the heat decided to go for steady but acheivable -ve splits.
Wup - 3k
Time Dist Spm HR Split Prev
R1 - 01:47.6 500 32 163 01:47.6 (1.48.0)
R2 - 01:47.4 500 32 165 01:47.4 (1.47.7)
R3 - 01:47.2 500 31 167 01:47.2 (1.47.5)
R4 - 01:46.9 500 33 166 01:46.9 (1.47.2)
R5 - 01:46.7 500 33 168 01:46.7 (1.47.3)
R6 - 01:46.4 500 34 167 01:46.4 (1.47.5)
R7 - 01:46.0 500 34 167 01:46.0 (1.47.3)
R8 - 01:44.6 500 38 167 01:44.6 (1.47.5)
Tot 14:12.8 4000 33 166 01:46.6 (1.47.5) :D
CD - 2k
Happy with that in the conditions - was sweating buckets. HR stayed pretty hi >120 on rest intervals usually comes down near 110 before next ival. Felt fairly controlled to R6 then started to get into the pain cave!!!
See what the weather does tomm long steady row or maybe 30min free rate if cooler!! :shock:
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Re: The Pete Plan

Post by spidermac »

So a wee bit cooler but still very humid so binned idea of 30min free rate & went for 30minR20 as thought more chance of finnishing!!! Last go was 2.01.1/HR158 & felt pretty tuff.
Wup -2k
Time Dist Spm HR Split Prev
06:00.0 1481 20 149 02:01.5 (2.02.8)
12:00.0 1490 20 156 02:00.8 (2.02.0)
18:00.0 1493 20 164 02:00.5 (2.01.5) - HD`s appearing :evil: , refocus on stroke.
24:00.0 1501 20 167 01:59.9 (2.00.4)
30:00.0 1506 20 167 01:59.5 (1.58.9) - hard last 6 mins, couldn`t quite match last times split. :evil:
30:00.0 7470 20 160 02:00.4 (2.01.1)
CD - 2k
A 0.7sec improvement & +40m :D , happy with that in the conditions, was drowning in sweat. Also managed to average 10spi - getting closer to my old stroking power.
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Re: The Pete Plan

Post by Iain »

Nice sessions Spidermac, looks like the higher DF has started well. I am going to try and increae mine from 115 to 120 (my old racing DF). I am not as strong as I was then, but my real trouble is breathing. At R29 I find it harder and harder to get 2 breaths in per stroke and it slows my rating. Hopeful that I can push this a bit higher, but not for 2ks at 30 or above (excluding anaerobic start and finish on 1 breath per stroke). So to get faster I need to get more work out of the strokes achievable. The other option is to lower DF to speed the power stroke and allow a bit longer for the breaths and recovery, but that would leave less time applying pressure as well as increasing the speed required before any work can be done, so, while may be useful when trying to rate up, not convinced it will allow me to row faster. Also struggling to maintain weight (lost 4kg since reached intended weight despite excessive sugar drinks etc), so greater power helpful to maintain critical muscle bulk.

I tried to squeeze in CTC before taking son to cricket practice. Had nose bleed just before start so not really set for such a hard challenge. Made it through 7' at 1779M @1:58.0 R27, started a bit quicker than intended 1:59 and had to slow again with 2' to go, but breathing nearly back to normal for second interval. Going fine (1:57.1 average split) then unexpectedly H/D a minute in, ambushed by the demon, one minute fine, next realised only 1' in and before I had chance to defend myself had stopped. Just sat there uncomprehending for 10S so too late to pick the handle back up for a reasonable time and not enough time to restart the session.

Very frustrated. Still I was definitely capable of finishing the 5' at a decent pace and confident that will be able to manage last 2 intervals, so bodes well. Trouble is whether to do tomorrow or wait until Monday and do back-back with my online session. Will have to see how legs are tomorrow, can't let failures become normal.
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Re: The Pete Plan

Post by spidermac »

Bad luck Iain, after a failed session I like to take a day away from the erg to refocus on next session & make sure I am fresh so no excuses to HD. Bit cooler today but raining so still humid, decided on a 500m TT. Last time 1.37.5/50spm!!!
Wup - 3k
Time Dist Spm Split Prev
00:19.5 100 46 0 01:37.5 (1.39.0)
00:19.0 200 44 0 01:35.0 (1.36.5)
00:19.0 300 47 0 01:35.0 (1.36.5)
00:19.1 400 47 0 01:35.5 (1.37.0) - legs starting to die at 150m to go :shock:
00:19.4 500 50 0 01:37.0 (1.38.5) - hanging on.
01:36.1 500 46 0 01:36.1 (1.37.5)
CD - 2k
A 1.4s improvement & spm lower, stroke more powerful :D - good stuff as not specifically training sprints. Similar pattern to last time started to fade on 4th 100m :( , but at higher split, at least means nothing left in the tank.
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Re: The Pete Plan

Post by spidermac »

Still hot but humidity down a bit. Intervals 5x1500 today. Last time 1.56.4/27spm.
wup - 2k
R1 - 05:45.6 1500 28 162 01:55.2 (1.57.6)- oops 2.4s faster than last time.
R2 - 05:44.0 1500 29 165 01:54.6 (1.56.9)
R3 - 05:42.3 1500 30 164 01:54.1 (1.56.5)
R4 - 05:41.8 1500 31 165 01:53.9 (1.56.3) - that was hard not sure I can go faster. :shock:
R5 - 05:40.4 1500 33 166 01:53.4 (1.54.8) - managed a sprint at the end to save the day. :lol:
Tot - 28:34.2 7500 30 164 01:54.2 (1.56.4) :D
CD - 2k
Wanted to up spm on these longer sessions as thats when I used to get my best times, also trying to get into the 2 breaths a stroke rythm - finding it hard to hold as I got tired near the end of the piece. Result 2.2sec improvement on the split, 30sec faster total time than last effort - way to go!!! :D Longer slower sesh tommorow.
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Re: The Pete Plan

Post by Iain »

Nice sesion Spidermac. I am struggling with maintaining higher ratings due to breathing as well as I always need to double breathe at pace except when anaerobic.

Not a PP session, but after my CTC trials, straight into regular online row with cyclists. 2x12' r4', intention was low rating for min 1-5 & 8-10 of each and high rating final 2' at constant pace.

Time Distnc Rate Pace SPI
05:00 1225 21.4 2:02.5 8.9 - Started too fast & low rating (2:00 R21)
02:00 0489 26.0 2:02.7 7.3 - Easier on legs, but breathing hard
03:00 0731 22.7 2:03.1 8.3 - Hard going
02:00 0508 28.5 1:58.1 7.5 - Decent finish
05:00 1218 21.8 2:03.2 8.6 - More controlled
02:00 0486 26.0 2:02.7 7.2 - Hard to maintain pace
03:00 0729 22.0 2:03.5 8.5 - Can see finish
02:00 0520 30.0 1:55.4 7.5 - good last min
24:00 5905 23.8 2:01.9 8.1 - Happy with that

Far too many hard sessions (5 in 6 days), so going to do a number of LSDs now.
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Re: The Pete Plan

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Know what u mean about too many hard sessions Iain!!! Today another Eric Murray session - 3x15minR30sec &18spm;20spm;22spm trying to increase split each time. Wasn`t sure if this should be done at really easy pace or close to max. Decided on going pretty hard.
Wup - 2k
R1 - 15:00.0 3561 18 147 02:06.3 - this is going to be hard!!! :shock:
R2 - 15:00.0 3672 20 157 02:02.5
R3 - 15.00.0 3759 22 162 01:59.7
Tot - 45:00.0 10992 20 155 02:02.8
CD - 2k
So decent amount of metres. A tuff wout, 15mins is a long interval & 30s enuff time to get a drink. Legs & lungs both struggling at the end.
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Re: The Pete Plan

Post by spidermac »

Humd & hawd whether to do speed pyramid today or tommorow - decided to go for it.
Last time - 1.47.9/35spm/162HR
Wup - 3k
Time Dist spm HR Split Prev
00:53.9 250 32 155 01:47.8 (1.49.0)
01:47.6 500 31 168 01:47.6 (1.48.7)
02:40.9 750 31 161 01:47.2 (1.48.4) - this is starting to feel hard!!
03:33.7 1000 35 171 01:46.8 (1.49.4) - now feeling really hard saw a 173HR! :shock: Technique failing at end.
02:39.5 750 35 168 01:46.3 (1.49.3) - Hanging on just. :oops:
01:44.4 500 38 166 01:44.4 (1.45.0) - had to rate up to -ve split
00:49.3 250 44 161 01:38.6 (1.39.4) - thought no way to beat last time!! Technique oot the windae!!!
14:09.3 4000 34 164 01:46.1 (1.47.9)
CD-2k
That was a longggg visit to the pain cave. Working really hard after 1st 500, saw 173HR for first time this comeback. But a 1.8sec improvement in split & lower spm. Another good session.
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Re: The Pete Plan

Post by Iain »

Spidermac, you are seling yourself short. Quicker in 2nd 750 than 1k is an achievement in itself, huge improvement. How you maintain R35 for those 2 toughest intervals is a miracle to me, was that with 2 breaths per stroke? Sticking to the plan, 2 75min LSDs R18 with my new DF of 120. Starting to feel it today, so not exactly a recovery session, but definitely working on my depleted base.

- Iain
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Re: The Pete Plan

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Thanks Iain I am my own worst critic! Think the only way to get used to hi spm is to practice them doing pieces like rate ladders. Re breathing I am finding it hard to keep the rythm when I concentrate on 2 breaths - so in the pyramid I tried it but when things got tuff just reverted to normal breathing. Legs feeling yesterday so a HR capped row at 140
Wup - 2k
Time Dist spm HR Split Prev
10:00.0 2296 21 137 02:10.6 (2.11.3)
20:00.0 2294 21 139 02:10.7 (2.10.5)
30:00.0 2283 19 141 02:11.4 (2.11.0)
40:00.0 2265 21 140 02:12.4 (2.12.6)
40:00.0 9137 20 139 02:11.3 (2.11.4)
CD - 2k
Almost same average as last time but higher HR. :evil: Probably effects from yesterday, agree with u Iain didn`t feel like a recovery row thats for sure!!!
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Re: The Pete Plan

Post by spidermac »

Absolutely nothing to do with the Pete plan but as I am posting all my workouts here thought I will keep going. Another Eric murray wout - this time power strokes!!! :D Was a bit wary of this as he warns it stresses the lower back but I defo need to build some leg strength. After good wup set drag to+40 above your norm, ( 130 & 172 for me), wout was 7x3minR90sec at varying spm starting at 2min@22+1min@24 then increasing till last set when drag goes to normal drag-10 & do 1min each@28;30;32spm. Results below:
Wup - 3k
Time Dist SPm HR SPlit
03:00:00 771 23 155 01:56.7
03:00:00 787 23 159 01:54.3
03:00:00 812 25 164 01:50.8
03:00:00 818 25 166 01:50.0
03:00:00 811 26 166 01:50.9 - Legs starting to die. :(
03:00:00 799 26 166 01:52.6 - Legs gone. :shock:
03:00:00 809 31 167 01:51.2 - Last set on low drag - almost pleasant!!!
21:00:00 5608 25 163 01:52.3
CD - 2k
Interesting wout probably best done after a rest day not as 3rd day on!! :lol: Went off too hard on first 4 reps & paid for it later. But object is to strengthen legs & get a good feeling of fast easy speed on last set with low drag. He reckons should do these 1xweek - not sure I could face it as by R4 was not sure I could finnish!!
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Re: The Pete Plan

Post by Iain »

Spidermac, don't fancy yours at all! But well done.

After a week of recovery rows, had my weekly online session today. cascade of short intervals where recovery equals interval length. 3x4', 2x3' & 2x2'. Follows 4 weeks after a similar 4x3', 3x2', 2x1' that averaged 1:56.3. Result:

Time Distnc Rate Pace
04:00 1,020 27 01:57.6
04:00 1,024 28 01:57.2
04:00 1,027 28 01:56.8
03:00.0 775 29 01:56.1
03:00.0 779 29 01:55.5
02:00.0 530 31 01:53.2
02:00.0 544 34 01:50.3
22:00 5,699 28.9 1:55.8

So 0.5S faster pace despite longer intervals. Easier than I had feared, no worse than 4x1k certainly.
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Re: The Pete Plan

Post by spidermac »

Nice -ve splitting Iain. 4x2k for me today - felt tired from the off not sure why. Last time - 1.56.6/27spm/163HR.
wup - 2k
Time Dist Spm HR Split Prev
07:46.9 2000 27 161 01:56.7 (1.57.5) - felt hard
07:44.7 2000 27 164 01:56.1 (1.56.9) - HD`s creeping in!! :evil:
07:43.2 2000 29 165 01:55.8 (1.56.5) - lowered drag a wee bit & upped spm.
07:44.2 2000 31 161 01:56.0 (1.55.4) - really had to pace this so didn`t completly blow up!!! :shock:
30:58.9 8000 28 162 01:56.1 (1.56.6)
CD - 2k
A 0.5sec improvement -not too bad considering how I felt was a real mental battle to get thro last rep. Hopefully just an off day!!! #-o
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Re: The Pete Plan

Post by JonT »

Iain wrote: Wed Jul 08, 2020 1:58 pm Jon, the only ything scarry about PP is the paces that you set yourself. If you follow the suggested starting paces (for interval sessions - the tough bit - the pace you have done for the total session without rests, so with rests they are fairly easy) then the sessions are quite gentle to start with and essentially allow you to build a bit of a base before they get tougher. People use it to sharpen for a particular event and so dive in at tough paces as they are only intending to stay on it 6-9 weeks, that is why it has the reputation for being scarry. It is actually a cut down version of the Wolverine designed to fit into lunch breaks. I used it from about my 3rd session back to go from couch potato to moderately fit.
That sounds quite encouraging. Given I have more time on the ergo available during lockdown I may well give it a go, and take your advice in terms of viewing this as a long-term project, not a pre-race thrash. It looks like it would also fit well alongside the long, slow UT2 rows that I am really enjoying at the moment too.

Thanks for the encouragement and dispelling the myth Iain. :fsbgrin:
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Re: The Pete Plan

Post by Iain »

Its a pleasure Jon. Pete recommends recoveries of 10k at R22-24, I have always used lower ratings and usually longer. I think thelogic was more getting a good workout in a lunch break than a required pace and Pete was early 30's so recovered more easily than those a little more mature. He never complained when I reported my sessions R19-20!

Spidermac, a good session especially if you weren't feeling 100%, I think that is the 2nd hardest session mentally (what is it about 4 equal reps?).

Been all over the place recently. The coach for Tuesday's sessions thought my threshold had improved based on the last session. I estimated this from my last 5x1.5k so, despite this being the most challenging of my long interval targets, I gave it a go (if you take the 4x8' r2:30 as a substitute for 4x2k, it is also the next long interval session due and Tuesday's session was definitely short intervals!). So Target 2:01.1 done at R25.6 avg. Knew I could increase the rating and intended to try out a different finish as prep'n for CTC, accelerating with 700M remaining with an all out sprint for last 220M.

Time Distnc Rate Pace
06:02.6 1,500 26 02:00.9 - felt OK, nerves subsiding
06:02.0 1,500 26 02:00.7 - better rhythm than usual
06:01.2 1,500 26 02:00.4 - Why was I so certain I wasn't up to this?
05:58.9 1,500 27 01:59.6 - Feeling it, R28s, glad only 1 left
05:49.9 1,500 29 01:56.6 - 0.9S slower than last time despite long "finish"
29:54.7 7500 26.8 1:59.6 - 1.5S improvement makes other targets seem soft! but that was in 8.5 weeks, so <0.2S/week improvement.

Happy with that, could have pushed finish harder (especially rating) as legs still going at the end. After day off, will try CTC, not attempted anything around 2k for many years so even more nervous of that, but has to be faced!

- Iain
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Re: The Pete Plan

Post by spidermac »

Hi Jon T - I don`t strictly follow the PP, try to do one short & one long interval per week plus some UT/TT work. Iain very nice your usual fast last interval!!!
Todays effort a UT2 session. HR cap 140.
Wup - 1k
Time Dist Spm HR Split
10:00.0 2319 21 137 02:09.3
10:00.0 2311 21 140 02:09.8
10:00.0 2302 20 140 02:10.3
10:00.0 2276 19 142 02:11.8
10:00.0 2248 19 141 02:13.4
10:00.0 2244 21 142 02:13.6
01:00:00 13699 20 140 02:11.3
CD - 1k
So same overall split as 40min UT2 a few days ago. Noticable drop in pace at 40min. Went above cap a wee bit but not too excessive. Hot & sweaty!!!
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Re: The Pete Plan

Post by spidermac »

Plan for today was a fast 5k - HD after 1k head wasn`t in it. :evil: So decided more power strokes, next progression done at normal drag +40 ( 130 &172 for me)
5x4mins90s rest.set1-2:22spm:2@24spm/ set2-2@22spm;1@24;1@26/set32@24;1@26;1@28/set4-1each @24;26;28;30
Final set reset to normal drag 1each @28;30;32;34
wup - 3k
Time Dist SPm HR Split
04:00.0 1024 23 0 01:57.1 1048 217
04:00.0 1048 24 163 01:54.5 1102 233
04:00.0 1070 26 165 01:52.1 1153 248
04:00.0 1079 28 166 01:51.2 1175 254
04:00.0 1055 32 165 01:53.7 1118 238
20:00.0 5277 26 164 01:53.7 1119 238
CD - 2k
Started fading in 4th set this time. Last 2 sets legs like jelly!! Felt hard again!!!!
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Re: The Pete Plan

Post by spidermac »

After a first day rockclimbing in 4 months yesterday back on the erg. 4x1k today. Last time 1.51.3/32spm/165HR
Wup - 3k
Time DIst Spm HR SPlit Prev
R1 - 03:41.6 1000 31 0 01:50.8 (1.52.1)
R2 - 03:40.8 1000 31 160 01:50.4 (1.51.6)
R3 - 03:39.7 1000 32 165 01:49.8 (1.51.3)
R4 - 03:38.0 1000 33 167 01:49.0 (1.50.3)
Tot -14:40.1 4000 31 164 01:50.0 (1.51.3)
CD - 2k
Grrr just missed getting the average into the 1.40`s. :evil: 1.3sec improvement. :D lower HR & spm. Good session felt hard but the right side of the red line!!! Managed to hold the double breathing a bit longer but reverted to old habits when going got tuff at end of the last 2 intervals.
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Re: The Pete Plan

Post by spidermac »

Felt like a hard session despite being pretty hot, decided to do a hard 10k. :shock: Last time was 40.22.7min/2.01.1/23spm/162HR. Target to up spm & sun 2.00min split.
Wup - 1k
Time DIst Spm HR Split
08:00.1 2000 25 153 02:00.0
07:57.0 2000 25 155 01:59.2
07:54.6 2000 25 162 01:58.6
07:54.3 2000 25 167 01:58.5 - hanging on :oops:
07:50.6 2000 27 168 01:57.6 - sprint at end.
39:36.5 10000 25 161 01:58.8
CD - 2k
Happy days 2.3sec improvement in split, 46sec faster; lower average HR & spm up 2. :D Probably could have started sprinting sooner. Something a bit slower for next wout!!
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Re: The Pete Plan

Post by Iain »

Nice 10k there Spidermac, more than hanging on in penultimate split, neg split it!

After doing the CTC 2112m on Saturday (first hard distance around 2k since 2011!) where I managed a 1:54.4 average, successfully taking the pace up with 700m to go (see CTC thread). So first hard session since then was my weekly online session. Today 3x(7x1'r1')r3'. Last similar session was 2x(7x1'r1')r5' at 1:50.9 R32.2 at end of March. Today targetted 267m start. Result:

Time Distnc Rate Pace
01:00 266 30 01:52.8 - rating too low, struggled and missed target.
01:00 268 31 01:51.9 - better
01:00 269 32 01:51.5
01:00 270 33 01:51.1
01:00 269 33 01:51.5 - slow start, couldn't find pace to claw it back
01:00 271 33 01:50.7
01:00 271 33 01:50.7 - nothing left to push last
01:00 270 33 01:51.1
01:00 270 33 01:51.1
01:00 270 33 01:51.1
01:00 270 33 01:51.1
01:00 270 33 01:51.1 - deja vu?
01:00 272 34 01:50.3
01:00 274 35 01:49.5 - better finish
01:00 269 33 01:51.5 - weakening, accept lower pace
01:00 269 34 01:51.5
01:00 271 34 01:50.7 - second wind half way through
01:00 271 34 01:50.7
01:00 270 34 01:51.1 - stroke falling apart, dropping hands and timing out
01:00 270 33 01:51.1
01:00 280 38 01:47.1 - messy, but shows I was holding something back after all.
21:00 5680 33.3 1:50.9 - so same pace, slightly higher rating for longer session with less rest between sets.
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Re: The Pete Plan

Post by spidermac »

Good session Iain looks a hard one to work out a target pace but you hit it on the money.
Another Eric Murray session today 3x15minR60s, with various stroke rates:
set1-5min@18/20/22: Set2- 4min@20 every 5th min@24/26/28: Set3-5/4/3/2/1@ 20spm,22,24,26,28.
Majority of wout at UT2 but HR up on the higher spm`s. Murray seems to reckon as majority of session still UT2 doesn`t matter much & keeps the mind distracted!!!. Also does the Stored HR in the memory of PM4 register the Max HR of an interval or the max? ( think its the max)
Wup - 2k
R1 - 15:00.0 3551 20 142 02:06.7
R2 - 15:00.0 3549 21 153 02:06.7
R3 - 15:00.0 3608 23 159 02.04.7
Tot 45:00.0 10708 21 151 02:04.7
CD - 2k
Last 6mins of set 3 felt pretty hard, rest day tommorow I think after 3 good days on the erg.
Born 1957 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Not had a PM4, but I think PM3 just shows the HR at end of interval. Looks a tough session if done all out, an L4 on acid!

As my Tuesday sessions have been at or above 2k pace, did next long interval session, the 4x2k. Still sore from Tuesday (probably over taxed myself on LSD 75' Wednesday as well). Arms aching until legs started to hurt more. H/D 450m into 4th interval, so collected thoughts and did a replacement 10':


Time Distance Rate Pace
08:07.5 2,000 24 02:01.9 - felt hard, rating dropped to 23 and pace 2:03
08:06.8 2,000 25 02:01.7 - struggled to keep rating up, but easier
08:03.9 2,000 26 02:01.0 - really had to push, still breathing very hard after the rest, never set myself for final interval
10:00.0 2,506 27 01:59.7 - after a break.

Taking the average of the average, 2:01.1 R25.3 for next time. Annoyed at H/D, appears slow relative to 1:59.6 1.5ks.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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spidermac
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Re: The Pete Plan

Post by spidermac »

Bad luck Iain, still some good metres tho. Sometimes better to do some Steady state if you don`t feel it before you start & at least get some useful training in, rather than an HD. After last 2 sessions wanted to do something fast - decided on rematch with 10x1min/1min rest - a la Eric Murray - so start pretty fast & from round 5 on should be = or > 2k pace. As I don`t know my current 2k pace went off last time I did this session - where I blew the doors off on the last interval.
Last time 2891m/1.43.7/34spm/154HR
Wup - 3k
Time Dist Spm HR Split Prev
01:00.0 287 34 157 01:44.5 (1.46.3)
01:00.0 288 32 161 01:44.1 (1.45.6)
01:00.0 289 32 162 01:43.8 (1.44.8)
01:00.0 290 33 164 01:43.4 (1.43.8)
01:00.0 292 32 165 01:42.7 (1.43.8)
01:00.0 292 32 166 01:42.7 (1.43.0) - :evil: missed the -ve split.
01:00.0 294 33 167 01:42.0 (1.42.3)
01:00.0 295 34 167 01:41.6 (1.42.0)
01:00.0 297 35 168 01:41.0 (1.41.6)
01:00.0 300 39 168 01:40.0 (1.44.1)
10:00.0 2925 33 164 01:42.5 (1.43.7)
CD - 2k
A 1.2sec improvement & didn`t blow up on last rep. :D No idea how this relates to 2k but no way I could do one at 1.42.5 ( my PB) :shock: . Stroke felt more controlled & powerful this time, only went banzai on last rep.
Born 1957 71kg;6`2"
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JonT
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Re: The Pete Plan

Post by JonT »

Does anyone have a simple Excel sheet to track Pete Plan rows?
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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JonT
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Re: The Pete Plan

Post by JonT »

Well I have dived in and decided to have a go at PP.

Day 1, Week 1 is the 8x500. I was determined not to blow up and put myself off on day 1 so set what I thought was a sensible target of 1:58 at rating of 24. I soft paddled through all of the rest phases except the one before the last interval so that I did not have a rolling start for the final, flat out interval.

1:57.4 500m 1:57.4 216 1044 25 162
1:57.1 500m 1:57.1 218 1050 24 166
1:56.6 500m 1:56.6 221 1059 24 170
1:56.9 500m 1:56.9 219 1054 24 170
1:57.3 500m 1:57.3 217 1046 24 170
1:56.9 500m 1:56.9 219 1054 24 171
1:56.8 500m 1:56.8 220 1055 24 173
1:43.3 500m 1:43.3 318 1392 31 186

The pace was a little too easy, but I decided to stick with it to keep some discipline and set a marker for future session. Many single-breaths on all sessions except the last, which was chaotic.

Any tips and pointers welcome.
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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