The Pete Plan etc

[Grobi]

Cheers Spider, what's your next PP session then? Start of another PP cycle with the 8x500 session last night with a target of 1:49.7. This is how it went:

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Another baby step with an improvement by 0.4 seconds in pace

[spidermac]

Nice consistency Grobi - either do speed pyramid or sub 5x750s!!

[Grobi]

Cheers Spider, as long as I can bother about consistency in the first reps I know I'm not at my limits Time for another long distance interval session last night, the 5x1500 session with a target pace of 1:55.6. This is how it went:

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First rep felt a bit heavy as usual, #2, 3 and 4 were better. I felt surprisingly fresh before the start of the final interval and to my surprise I ended up with an overall improvement by 0.9 seconds which I'm very pleased with

[Claudius]

The Pete Plan thread. A well done for all for the consistent training. So one can argue if my workout belongs here or not - since it is a bit modified and was just a just row. But I like to share this picture - from what Pete Plan workout is it adapted or adopted ? Augmentation 25-30% - still away from my old fitness, but I am working on it.

[Iain]

Started slowly back just before New Year and now ready to do some PP sessions to try and maintain the improvements. Pace still laughable, but hope to gradually ratchet it up. Started with a modofied session from 5k plan, 9 x 750 r 1' supposed to be a bit quicker than 5k, but started easy (as seen from HR).

Tim Dist. Rate Pace HRMax % HRMin %
03:21.3 750 21 02:14.2 146 78.1% 87 46.5%
03:20.9 750 19 02:13.9 154 82.4% 114 61.0%
03:20.4 750 19 02:13.6 157 84.0% 119 63.6%
03:19.9 750 19 02:13.3 163 87.2% 128 68.4%
03:18.3 750 20 02:12.2 166 88.8% 136 72.7%
03:17.3 750 20 02:11.5 168 89.8% 134 71.7%
03:15.2 750 21 02:10.1 172 92.0% 139 74.3%
03:12.6 750 22 02:08.4 174 93.0% 146 78.1%
03:05.4 750 25 02:03.6 178 95.2% 151 80.7%
29:31.4 6,750 20.6 2:11.2

So 3S improvement, happy with that.

[Iain]

Seem to have missed the action on here, but for the best as I am at the start of a comeback. A week ago managed the waterfall at 2:14.8 only really stretching myself on 2:09.6 pace final 2k. So set 2:14 for the dreaded 4 x 2k:

Time: Dist. Rate Pace HRMax % HRMin %
8:51.8 2000 20 02:13.0 163 87.2% 101 54.0% - no warmup, but pleased HR stayed low despite allowing pace to increase a bit
8:47.7 2000 19 02:11.9 171 91.4% 120 64.2% - Felt this, glad not any faster on rep 1
8:46.1 2000 20 02:11.5 173 92.5% 122 65.2% - Fighting this, HR felt higher, remember why I dread this session!
8:36.0 2000 22 02:09.0 179 95.7% 132 70.6% - Quickly abandoned plans to maintain <2:10 and pace drifted to 2:10.5 avg before modest last 600 to beat Waterfall rep
35:01.6 8000 20.2 2:11.4

So 2.6S below target, would have been nice to have a bit longer before the targets get tougher, but doable next time!

[Iain]

In preparation for the CTC and continuing on from 12 Feb (too many failed CTC attempts in between!) did 7 x 900 r1' today. I have improved since then and found the first few intervals too easy, so set 2:11 as target:

Time: Dist. Rate Pace HRMax % HRMin %
03:55.1 900 22 02:10.6 157 84.0% 091 48.7% - Holding back
03:54.8 900 22 02:10.4 164 87.7% 126 67.4% - 2:12s when relax, 2:09-10 otherwise!
03:54.5 900 22 02:10.3 168 89.8% 127 67.9% - Started too fast, final 300 at 2:11
03:54.0 900 22 02:10.0 170 90.9% 136 72.7% - 2:09/11 alternation!
03:53.5 900 22 02:09.7 173 92.5% 138 73.8% - Might have gone faster
03:50.6 900 22 02:08.1 175 93.6% 140 74.9% - Consistent, should be tougher
03:38.6 900 26 02:01.4 181 96.8% 147 78.6% - Gave it everything
27:00.9 6300 22.6 02:08.6

Very happy with that, 2.4S below target. Next stop 5 x 1500.

[Iain]

As promised 5x1.5k. Not ideal doing hard sessions on consecutive days, but 4 hrs later. Set 2:10 target based on above:

Time: Dist. Rate Pace HRMax % HRMin %
06:28.4 1,500 21 02:09.5 158 84.5% 086 46.0% - A bit quicker than hoped, but couldn't hit regular 2:10s.
06:28.0 1,500 22 02:09.3 166 88.8% 115 61.5% - Started quicker, slowed second half
06:26.3 1,500 22 02:08.8 170 90.9% 120 64.2% - Went well, kept pace through to the end
06:22.3 1,500 23 02:07.4 173 92.5% 123 65.8% - Struggled in middle third, surprised HR as low as that
06:08.5 1,500 26 02:02.8 180 96.3% 127 67.9% - Settled into "comfortable" R24 then kicked final 600
31:53.4 7500 22.8 2:07.6 180 96.3% - Very happy, need to rate up, but very happy with 3.8S faster than 2ks.

[Iain]

Decided to extend today's LSD into HM. targeted 1:40, slightly quicker than normal LSD pace.

Time: Dist. Rate Pace HRMax % HRMin %
09:26.9 2,000 18 02:21.7 149 79.7% 091 48.7% - 0.5S/split faster than intended
09:25.5 2,000 17 02:21.4 155 82.9% 145 77.5% - seems doable
09:25.4 2,000 17 02:21.4 157 84.0% 151 80.7% - HR shows not too tough
09:25.0 2,000 17 02:21.2 158 84.5% 155 82.9% - Still fine
09:24.0 2,000 17 02:21.0 161 86.1% 155 82.9% - HR settled down at reasonable level
09:23.8 2,000 17 02:21.0 161 86.1% 159 85.0% - Finding slow more when relax
09:23.7 2,000 17 02:20.9 161 86.1% 158 84.5% - Worrying about maintaining neg split
09:23.2 2,000 18 02:20.8 160 85.6% 156 83.4% - Pushing on tired legs
09:21.1 2,000 18 02:20.3 161 86.1% 158 84.5% - Last 5k boost
09:15.5 2,000 19 02:18.9 164 87.7% 161 86.1% - stroke weakening
04:50.1 1,097 22 02:12.2 171 91.4% 163 87.2% - disappointed as felt like all out "sprint"!
1:38:44.3 21,097 17.7 2:20.4 171 91.4%

Very happy that HR leveled out at 86%. Best Nonathlon points so far, even added 3 points to several shorter distances!

[Iain]

Messy session. recovering from heavy cold with my recurring fascia joint pain. Decided to try waterfall with slightly lower DF (105 against normal 110) and lighter faster strokes. set off way too quick, gave up at start of second interval. So took break and did a 90% 6k. Results:

Time: Distnc Rate Pace HRMax % HRMin %
12:42.6 3000 24 02:07.1 172 92.0% 99 52.9% - fastest pace over 1500 this season

08:54.9 2000 20 02:13.7 165 88.2% 109 58.3% - Slower start (2:15.2 800 in)
08:52.8 2000 20 02:13.2 170 90.9% 166 88.8% - Felt Ok
08:39.3 2000 22 02:09.8 178 95.2% 166 88.8% - pushed last 600, all out last 300
26:27.0 6000 20.6 2:12.3 178 95.2%

So quite a few Nonathlon points and shows diet of LSDs have done me no harm.

[Iain]

Shaken off most symptoms of my cold, left with pain down one side that I suspect is referred from Fascia joints, so keeping DF down a bit and starting each interval gingerly. This was my 3rd attempt at the promise Waterfall, determined to finish it. As such set 2:10 target (last did it 5 Feb when it was my second structured session 2:14.8 pace at pitiful 19SPM average so thought that was too soft)

Time: Distnc Rate Pace HRMax % HRMin %
12:55.5 3,000 22 02:09.2 165 88.2% 099 52.9% - Still felt hard even 2S/500 slower than first attempt! Lack of warm up might explain lower HR
10:44.4 2,500 23 02:08.9 171 91.4% 119 63.6% - Fight to keep under the 3k pace, plenty of 2:10s
08:28.0 2,000 24 02:07.0 177 94.7% 124 66.3% - SB by 0.4S, but no more Nonathlon points. Felt like >95% HR although only pushed final 300m.
32:08.0 7,500 22.8 2:08.5 177 94.7%

Disappointed to be struggling so early. Last time I was not working so better prepared rather than first thing, so perhaps should accept slower paces. Only got through as had decided that the "price" of a further failure was a serious 10k! That did the trick. But now no excuse not to attack CTC that is my next scheduled hard session anyway. Really wish that I didn't struggle to get the rate up to normal values.

[Iain]

Attempted the CTC. Intended to start at 2:07, went out too fast, despite telling myself I had to settle back to my intended pace, kept the pace on and gave up in the 5th interval. I had scheduled a 10k if I failed, but as I was so far through, cut this to a 30':

Time: Distnc Rate Pace HRMax % HRMin %
04:11.7 1,000 24 02:05.9 166 88.8% 100 53.5% - Way too quick, 2:03.5 at 400m in!
04:11.5 1,000 24 02:05.8 172 92.0% 131 70.1% - Tried to back off a couple of times but couldn't hit a rhythm
04:10.3 1,000 24 02:05.2 174 93.0% 138 73.8% - feeling in in latter stages
04:10.2 1,000 24 02:05.2 175 93.6% 142 75.9% - 2:06 with 300 to go, sped up (unwisely), although mainly by sharpening stroke
16:43.7 4,000 24 02:05.5 175 93.6%


05:00.0 1,144 22 02:11.1 161 86.1% 109 58.3%
05:00.0 1,141 21 02:11.5 166 88.8% 159 85.0%
05:00.0 1,132 21 02:12.5 168 89.8% 161 86.1% - initially slowed to 2:16 but quickly reestablished 2:12s
05:00.0 1,115 20 02:14.5 170 90.9% 165 88.2%- slowed for first 3' then sped up initially to bring split sub 2:15
05:00.0 1,124 21 02:13.5 169 90.4% 165 88.2%
05:00.0 1,161 24 02:09.2 176 94.1% 169 90.4% - Upped pace throughout especially last 2'

0:30:00.0 6,817 21.5 2:12.0 176 94.1%

Disappointed to give up when another 300m and I would have finished. 30' only slightly faster than 19th, 10 nonathlon points for my efforts, but will need to go again!

[Iain]

Had another go at CTC, suffered after one above with knotted quads, probably hadn't completely cleared the bad cold I had had. Tried to keep rating to R23 initially and pace to 2~:07 as determined to finish.

Time: Distnc Rate Pace HRMax % HRMin %
04:13.1 1,000 24 02:06.6 161 86.1% 105 56.1% - Better pacing, but weaker stroke meant very few strokes at 23SPM
04:12.7 1,000 24 02:06.4 169 90.4% 118 63.1% - Much lower HR, but not as easy as it looks
04:11.6 1,000 24 02:05.8 169 90.4% 130 69.5% - As expected starting to feel it, surprised HR didn't go higher
04:10.1 1,000 24 02:05.0 174 93.0% 137 73.3% - Trying to control it but having to push
04:09.2 1,000 25 02:04.6 173 92.5% 138 73.8% - H/D Demons attacking and nearly won only 200 in, but dug in
04:02.5 1,000 27 02:01.3 179 95.7% 142 75.9% - No more in me, went 400m in and had to fight from 550-900.
24:59.2 6000 24.7 2:04.9 179 95.7%