The Pete Plan etc

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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Bit of a grey zone wout today. 4x10minR30s. See spm below
Wup - 1k
Time dist spm HR split
10:00.0 2408 20 144 02:04.5
10:00.0 2425 21 147 02:03.7
10:00.0 2430 22 148 02:03.4
10:00.0 2471 22 157 02:01.4
40:00.0 9734 21 149 02:03.2
CD - 2k
Quite enjoyed this - a bit warmer today which was nice!!
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Re: The Pete Plan etc

Post by spidermac »

A tuff one today. Couldn`t face the garage to day in the frost so wimped out & brought it into the house!!! Might stay here for a while! :lol:
EM wout - 7x5mins R30s start at 18spm & increase by 2spm each round.
Wup - 3k
Time Dist spm HR split
05:00.0 1174 18 143 02:07.7
05:00.0 1210 20 149 02:03.9
05:00.0 1229 22 150 02:02.0 - starting to get serious :shock:
05:00.0 1252 24 153 01:59.8
05:00.0 1275 26 156 01:57.6
05:00.0 1293 28 159 01:56.0
05:00.0 1310 30 161 01:54.5
35:00.0 8744 24 153 02:00.0
CD - 2k
Pretty tuff from R3 onwards but got into a good rythm on all rounds except the last one where fatigue was pretty hi!! :D
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Re: The Pete Plan etc

Post by spidermac »

Did 2 wouts today!!
Wup - 4k
CTC 03:41.2/1000m/24spm/156HR/01:50.6split.
Then decided on a 5k upping spm by 2 each 1000m.
Time Dist spm HR split
04:14.4 1000 21 145 02:07.2 - missed target of 20spm!
04:06.1 2000 22 151 02:03.0
04:03.8 3000 24 153 02:01.9
03:58.6 4000 26 156 01:59.3
03:52.8 5000 28 157 01:56.4
20:15.8 5000 24 152 02:01.5
CD - 2k
CTC was pretty much max done at 150drag. 5k was hard but not a red line wout!!
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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Feel I need to do a bit more of the faster stuff, so a hardish 30mins - keeping rate under control.
Wup - 2k
Time dist spm HR split
10:00.0 2480 26 0 02:00.9
10:00.0 2502 27 0 01:59.9
10:00.0 2536 27 156 01:58.2
30:00.0 7517 26 156 01:59.7
CD - 2k
HR dropped out for first 20mins!!! So kept spm roughly steady & felt hard enuff!!!
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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Nice consistent sessions Spider! - incidentally, what's your objective (or pure fitness)?

Still plugging away on the 10k plan, but a little scattergun given the time of year and booster earlier in the week.

Week 3, session 3 showed my HR was bonkers but it didn't truly feel that hard. I recall HD on this last time through so I'm satisfied to have a good line in the sand for next time.

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Re: The Pete Plan etc

Post by spidermac »

Welcome back Ian. This was rapidly turnong into the `spiders training thread`!. :lol: My main pastimes are climbing & skiing. Rowing is my aerobic/leg training so do it for fitness but also with 1/2 an eye on my PB`s not that I have a chance of beating them!!! :lol:
So want to get a few metres in to counteract the xmas festivities - a 30minR20 today
Wup - 1k
Time dist spm HR split
06:00.0 1429 20 136 02:05.9
06:00.0 1429 20 137 02:05.9
06:00.0 1429 20 141 02:05.9
06:00.0 1429 20 143 02:05.9
06:00.0 1429 20 144 02:05.9
30:00.0 7144 20 140 02:05.9
CD -1k
Not that easy after this am`s climbing training.
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Re: The Pete Plan etc

Post by spidermac »

Power strokes today - 5x5mins R2mins First 4 sets at drf 170; last set at drf 120
Wup - 2k
Time dist spm HR split
05:00.0 1276 21 150 01:57.5
05:00.0 1289 22 155 01:56.3
05:00.0 1314 24 159 01:54.1
05:00.0 1335 26 162 01:52.3
05:00.0 1313 28 147 01:54.2
25:00.0 6526 24 154 01:54.9
CD - 2k
0.5sec below my best but happpy enuff for 3rd day on.
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Re: The Pete Plan etc

Post by spidermac »

Getting some metres in before the blowout. :D
Wup - 1k
Time Dist spm HR split
08:19.7 2000 26 0 02:04.9
08:18.1 2000 26 0 02:04.5
08:14.2 2000 26 0 02:03.5
08:08.9 2000 26 0 02:02.2
08:06.4 2000 26 0 02:01.6
08:04.4 2000 26 0 02:01.1
49:11.7 12000 26 0 02:02.9
CD - 2k
4th wout in a row & legs were feelin it a bit. :shock:
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Re: The Pete Plan etc

Post by spidermac »

A post xmas calorie burnoff required. Went for an EM wout - countdowm 10,9......1 @20spm till 6min segment then up spm to 22
Wup - 1k
Time dist spm HR split
10:00.0 2380 20 0 02:06.0
09:00.0 2144 20 0 02:05.9
08:00.0 1905 20 0 02:05.9
07:00.0 1667 20 0 02:05.9
06:00.0 1457 22 0 02:03.5
05:00.0 1215 22 0 02:03.4
04:00.0 974 22 0 02:03.2
03:00.0 733 22 0 02:02.7
02:00.0 490 23 0 02:02.4
02:00.0 492 23 0 02:01.9 - Doh somehow set PM3 wrong this should have been 1min!!
56:00.0 13453 20 0 02:04.8
CD - 2k
So certainly got a sweat felt hard but manageable. Missed target spm on last 2 but fatigue making it harder to be consistent.
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Re: The Pete Plan etc

Post by spidermac »

Not feeling that great - HR quite high before starting so decided on 30minR20 but lower target pace to 2.08. Have been thinking about this for a while - think my longer/SS rows have been too fast/hard.
Wup - 1k
Time Dist spm HR split
06:00.0 1404 20 138 02:08.2
06:00.0 1406 20 144 02:08.0
06:00.0 1407 20 144 02:07.9
06:00.0 1407 20 145 02:07.9
06:00.0 1407 20 147 02:07.9
30:00.0 7028 20 143 02:08.0
CD - 1k
So HR higher than last time despite lowering target pace!!
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Re: The Pete Plan etc

Post by spidermac »

Feeling a wee bit better so decided on some intervals -
Power strokes 12x1minR45s. Sets 1-9 @ drf 170; rest 3mins sets 10-12 at normal drag - 120 for me. Various spm.
Wup - 3k
Time Dist spm HR split Last time
01:00.0 246 19 138 02:01.9 (2.01.4)
01:00.0 258 21 138 01:56.2 (1.56.7)
01:00.0 268 23 146 01:51.9 (1.52.3)
01:00.0 269 22 152 01:51.5 (1.51.9)
01:00.0 275 24 156 01:49.0 (1.49.0)
01:00.0 278 25 158 01:47.9 (1.47.9)
01:00.0 283 27 160 01:46.0 (1.46.3)
01:00.0 285 27 167 01:45.2 (1.45.2)
01:00.0 291 29 161 01:43.0 (1.42.7)
Rest 3mins
01:00.0 289 31 160 01:43.8 (1.43.8)
01:00.0 295 33 163 01:41.6 (1.41.6)
01:00.0 300 37 164 01:40.0 (1.39.6)
12:00.0 3338 26 155 01:47.8 (1.47.9)
CD 2k
So a very slight improvement on last time ( best is 1.47.7) but a bit disappointed with spm a few strokes over in the minute seeems to skew the spm for the whole minute!!
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Re: The Pete Plan etc

Post by spidermac »

Last wout of 2021. Lvl 4 2x(176/180/184) Decided to reduce ref pace to 1.48.
Wup - 1k
Time dist spm HR split
10:00.0 2292 18 124 02:10.8
10:00.0 2312 18 140 02:09.7
10:00.0 2326 19 145 02:08.9
10:00.0 2293 18 138 02:10.8
10:00.0 2313 19 148 02:09.7
10:00.0 2326 19 148 02:08.9
01:00:00 1385918 140 02:09.8
CD - 1k
Happy to get 60mins done.
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Re: The Pete Plan etc

Post by JonT »

Just to keep Spider company I will start to log some sessions here.

I have almost completely lost my appetite to push myself hard on the erg and so I am mainly doing 30-60 minute UT2/UT1 sessions while listening to podcasts etc.

Today was 5x2k at r20/22/20/22/20 1:30r
Time Meters Pace Watts Cal/Hr S/M HR
43:34.7 10,000m 2:10.7 157 839 20 160
8:53.7 2,000m 2:13.4 147 807 20 149
8:35.3 2,000m 2:08.8 164 863 22 163
8:47.9 2,000m 2:11.9 152 824 20 164
8:34.2 2,000m 2:08.5 165 867 22 164
8:43.6 2,000m 2:10.9 156 837 20 163
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Re: The Pete Plan etc

Post by JonT »

Keeping it steady while adding to our VTC totals...
Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 6,768m 2:12.9 149 812 20 158
6:00.0 1,356m 2:12.7 150 814 20 153
12:00.0 1,356m 2:12.7 150 814 20 157
18:00.0 1,356m 2:12.7 150 814 20 161
24:00.0 1,349m 2:13.4 147 807 20 160
30:00.0 1,351m 2:13.2 148 809 20 160
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Re: The Pete Plan etc

Post by Tako »

Hi Jon
Happy New Year!
Sounds to me like you could do an easy 750m/1k followed by a steady controlled 6k followed by a 500m cool down, just to get a score for the CTC at the same time ;-)
(If you can read this,the Tapatalk update definitely worked).
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Re: The Pete Plan etc

Post by spidermac »

Good to have someone else on this thread JonT. After HM on Monday & skiing yesterday - had to do something VERY easy today. So 30min R20 but drop pace again as part of my resolution to make longer sessions easier.
wu - 1k
Time dist spm HR split
06:00.0 1385 20 0 02:09.9
06:00.0 1385 20 0 02:09.9
06:00.0 1385 20 0 02:09.9
06:00.0 1385 20 0 02:09.9
30:00.0 6925 20 0 02:09.9
CD - 1k
Happy to do something!
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Re: The Pete Plan etc

Post by spidermac »

Going away for the weekend so wanted to do some sort of wout, decided to repeat yesterday.
Wup - 1k
Time Dist spm HR Split
06:00.0 1385 20 124 02:09.9
06:00.0 1385 20 128 02:09.9
06:00.0 1385 20 130 02:09.9
06:00.0 1385 20 133 02:09.9
06:00.0 1385 20 133 02:09.9
30:00.0 6925 20 130 02:10.0
CD - 1k
Ticking over.
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Re: The Pete Plan etc

Post by JonT »

Have a good weekend Spider.

I took Tako’s advice and incorporated a 6k into my week. Decided to do it as a rating ramp of 22/24/26 with the option of dropping back to 22 if I wasn’t feeling good.

Nothing special, but I have a 6k as a fall back for CTC if needed.

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Re: The Pete Plan etc

Post by Tako »

Looks good!
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Re: The Pete Plan etc

Post by JonT »

Steady 5x2k r20/22/20/22/20 today. Consistent if nothing else.

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Re: The Pete Plan etc

Post by spidermac »

Back at it after 3 days off.
Wup - 1k
Time dist spm HR split
15:00.0 3446 19 138 02:10.5 - 5min@18spm + 10min@20spm
15:00.0 3472 20 143 02:09.6 - 15min@20spm
15:00.0 3542 21 155 02:07.0 - 10min@20spm+5min@22spm
45:00.0 10459 20 145 02:09.0
CD - 1k
HR quite hi but hey ho keep going.
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Re: The Pete Plan etc

Post by spidermac »

Was meant to be 4x10minR60s but got interrupted on last interval so only did 3.
Wup - 1k
Time Dist spm HR split
10:00.0 2406 21 141 02:04.6
10:00.0 2423 21 145 02:03.8
10:00.0 2433 22 152 02:03.3
30:00.0 7261 21 146 02:03.9
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Re: The Pete Plan etc

Post by Huw Thomas »

Hi Guys

4x1000 for me today: 15:08.5 Average 1:53.5

3:49.7 1:54.8 31
3:47.5 1:53.7 30
3:47.0 1:53.5 31
3:44.3 1:52.1 31

My personal plan is to do the sprint intervals - once weekly on 3 week rotation, one steady 20-30 min row each week to try and keep to 10k+ /week
Now to keep to it!

Well stuck at it Spidey!
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Re: The Pete Plan etc

Post by Huw Thomas »

Steady 5k today. Gentle neg split.

5000 19:32.1 1:57.2 29

Getting a little faster!


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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: The Pete Plan etc

Post by Huw Thomas »

3/2.5/2k 5r today 29:33.3 1:58.2 29

3000 11:54.2 1:59.0 29
2500 09:50.6 1:58.1 29
2000 07:48.6 1:57.1 30

phew!
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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