The Pete Plan etc

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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Round 2 of the PP. 8x500 today. Pretty sure I could beat last times session but the question was by how much?
Wup - 3k
Time Dist spm HR split Prev
01:50.7 500 33 155 01:50.7 (1.52.6)
01:50.4 500 32 158 01:50.4 (1.52.2)
01:50.0 500 32 160 01:50.0 (1.51.8)
01:49.7 500 32 161 01:49.7 (1.51.4)
01:49.2 500 32 162 01:49.2 (1.51.0)
01:48.6 500 33 162 01:48.6 (1.50.6)
01:47.5 500 34 163 01:47.5 (1.49.8)
01:45.3 500 35 164 01:45.3 (1.48.2)
14:31.4 4000 32 160 01:48.9 (1.50.9)
CD - 2k
Bit more like it!! Very happy with that :D - reduced the drag a wee bit which helped. No HD`s appearing & a sprint at the end. Same spm lower HR & 2 splits faster than last time!! :shock:
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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Nice one Spider - future you thanks you for the nice target 🫣🤣💪
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Re: The Pete Plan etc

Post by spidermac »

I think that comment definately applies to todays session Ian :lol: - 5x1500, Last time 1.58.9av/27spm
wup - 2k
Time dist spm HR split prev
05:52.9 1500 28 153 01:57.6 (1.59.8)
05:52.0 1500 28 158 01:57.3 (1.59.6)
05:50.5 1500 29 159 01:56.8 (1.59.2)
05:49.8 1500 29 161 01:56.6 (1.58.8)
05:46.9 1500 30 162 01:55.6 (1.57.2)
29:12.0 7500 28 158 01:56.8 (1.58.9)
CD - 2k
Next go at this session looking a bit tricky!! :shock: Knew I should be in for a good improvement but confidence was wavering a bit at end of R3.Managed to up spm from last time which was a goal of this session.
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Re: The Pete Plan etc

Post by spidermac »

Been awhile since last PP session - dreaded 4x1k today. HD`d on this about a week ago so a bit apprehensive!! :shock:
Wuo - 3k
Time Dist spm HR split Prev
03:46.4 1000 32 156 01:53.2 (1.53.7)
03:45.4 1000 32 160 01:52.7 (1.53.2)
03:44.4 1000 33 161 01:52.2 (1.53.1)
03:43.4 1000 35 161 01:51.7 (1.50.7) mad thrash to -ve split!! :(
14:59.5 4000 32 159 01:52.4 (1.52.7)
CD - 2k
Well a bit disappointing even tho an improvement of 0.3secs. HR never got that hi & felt I was missing the `hang` on the stroke. :( Happy to maintain higher spm but not for a 0.3sec improvement in pace!! This session really tests your mental resolve if done hard!!! :shock:
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Grobi
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Re: The Pete Plan etc

Post by Grobi »

Hi Spider, it has been a while since I followed the Pete Plan. But what has stuck in my mind is the memory of that dreadful 4x1k session! Well done for seeing it through, 0.3 seconds improvement or not!

I have a 30 mins erg race coming up in February 2023 and as the otw season is coming to an end it's time to sharpen things up a bit. So, if you don't mind, I'd like to join you (and everyone else) on this thread.

Start was last night with the 8x500 session. Finding the target pace for the first session is a bit like asking your crystal ball. Well, it said "go for a 1:50 pace!". That's what I did and this is how it went:

8_500_1.JPG
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8_500_2.JPG
8_500_2.JPG (17.7 KiB) Viewed 434 times
I think my crystal ball was spot on! The session felt hard, but not too hard. I didn't go for beating target pace (like I won't be doing for the whole set of the first sessions), the Pete Plan will become hard soon enough!
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Peter

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Grobi
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Re: The Pete Plan etc

Post by Grobi »

The Pete Plan called for a 5x1500/5'r session last night. Given my latest IRL rows (mile + 6344m) the pace predictor told me that my 5k time should be around 19:20 / 1:56.0. So the target pace was set to 1:56.0 and this is how it went:

Unbenannt.JPG
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Things went pretty much to plan. I might have gone quicker in the final interval for a faster overall pace, but I will stick strictly to target pace for the first set of sessions. I want to follow the plan until mid of february, and that's a long time, I don't want things become too ugly too early :D
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Re: The Pete Plan etc

Post by spidermac »

Great to have some company Grobi everyone else has bailed on the PP at the moment. :( I am still doing the sessions but spaced out with other sessions.
You have lots of experience with the PP like myself & starting conservatively - very wise as the pain will start soon enuff!!! :lol: Think those spm could be a bit higher!!! :D
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Re: The Pete Plan etc

Post by Grobi »

Cheers Spider :fswink: Re those spm, I never really care about spm (unless I have to because it's a stroke rate restricted piece of training), they come as they come.
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Re: The Pete Plan etc

Post by spidermac »

Waterfall today. Last time 1.58.2/28spm/HR - 158
Wup - 2k
Time dist spm HR split Prev
11:50.5 3000 28 154 01:58.4 (1.59.2)
09:48.1 2500 28 157 01:57.6 (1.58.1)
07:43.2 2000 30 161 01:55.8 (1.56.7)
29:21.9 7500 28 157 01:57.4 (1.58.2)
CD - 2k
Not as bad a session as 4x2k with only 3 intervals feels easier to avoid the HD`s. Decent improvement felt reasonably controlled!!! :lol: :lol:
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Grobi
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Re: The Pete Plan etc

Post by Grobi »

Nice improvement by almost a second, well done Spider! There was even a bit of a sprint left for the final 2k (30 spm :shock: ).
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Re: The Pete Plan etc

Post by spidermac »

Cheers Grobi - the PM3 being generous my last 200m on the 2k was more like 35+spm!!!! :lol:
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Re: The Pete Plan etc

Post by Grobi »

Start of my second week of the pete Plan last night and it was time for the speed pyramid. I reckon my current 2k pace is around 1:50, so that was my target for this session. This is how it went:

speed pyramid 1.JPG
speed pyramid 1.JPG (35.62 KiB) Viewed 289 times
speed pyramid 2.JPG
speed pyramid 2.JPG (13.38 KiB) Viewed 289 times
I do remember from many moons ago that the middle 1k in this session stings quite a bit (and it did indeed). What I had forgottten was that the second 750 sting almost as much :lol:
For me the middle 750/1k/750 are the core part of this session. The first 250/500 are comparatively easy and like an extended warm up. The final 500/250 are easier mentally because you know the worst part is done.

Weather permitting a nice stretch on the Danube this afternoon and then on to the 4x2k session on Wednesday.
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Peter

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Re: The Pete Plan etc

Post by Grobi »

Time for the longest Pete Plan session last night, the 4x2k/5'r. Target pace was 0.5 seconds slower than the 5x1500/5'r. This is how it went:

Unbenannt.JPG
Unbenannt.JPG (25.68 KiB) Viewed 258 times
Quite a consistent session, I guess as long as I can make this session look like an OCD workout there is something left to go quicker :lol: By how much I will know in three week's time :D
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Re: The Pete Plan etc

Post by spidermac »

Some nice consistency on the 4x2k Grobi.
8x500m for me today. Last time - 1.48.9/32spm/160HR
Wup - 3k
Time dist spm HR split Prev
01:49.6 500 32 152 01:49.6 (1.50.7)
01:49.3 500 32 155 01:49.3 (1.50.4)
01:49.0 500 32 156 01:49.0 (1.50.0)
01:48.8 500 33 157 01:48.8 (1.49.7)
01:48.3 500 33 158 01:48.3 (1.49.2)
01:47.9 500 33 158 01:47.9 (1.48.6)
01:47.4 500 34 157 01:47.4 (1.47.5)
01:46.7 500 36 158 01:46.7 (1.45.3) - not much of a sprint left!!! :o
14:27.0 4000 33 156 01:48.3 (1.48.9)
CD - 2k
Splits a bit closer this time meant legs not much left for last rep. Still a 0.6sec improvement. :D
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Grobi
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Re: The Pete Plan etc

Post by Grobi »

Nice negative splitting there Spider and well done on those 0.6 seconds improvement! =D>
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Re: The Pete Plan etc

Post by Grobi »

Hot wine and bicuits are gone, time to return to the harsh reality of the Pete Plan with the dreaded 4x1k session. Target pace was 1:51.0, this is how it went:

Unbenannt.JPG
Unbenannt.JPG (25.82 KiB) Viewed 95 times
This was a tough but not too hard session, everything under control, almost looks like an OCD session :D We'll see how much I can improve on this in three weeks' time.
Athletes row, others just play games

Peter

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