The Pete Plan etc

[spidermac]

All that long distance rowing paying off Iain - well done.

[Iain]

Today did my hard session for the week: 5 x 1500. Last done 12 weeks ago at 2:04.2 average. H/D Demons attacked around middle of 3rd interval. Lied to them in saying I would just finish that one, then "just see how 4th went" and finally on last one so not giving up then! Did do the last continuous, but noted average split when I pushed for the final 500. Slowed up towards target at te end of the first 3 HR 4-6 beats lower than last one (suggests slacking, but it does get harder to hit highest HR when we get fitter):

Time Distn Rate Pace HRMax % HRMin %
06:11.8 1,500 26 02:03.9 165 89.7% 092 50.0%
06:11.6 1,500 26 02:03.9 170 92.4% 108 58.7%
06:11.1 1,500 27 02:03.7 173 94.0% 114 62.0%
06:09.9 1,500 27 02:03.3 175 95.1% 120 65.2%
04:06.0 1,000 28 02:03.0 175 95.1% 123 66.8%
01:58.2 0,500 32 01:58.2 178 96.7% 175 95.1%
30:48.6 7500 27.0 2:03.2 178 96.7%

[JonT]

Haven’t done any PP for ages. I made the mistake of looking at my times from 4 years ago. Not a hope! I had no idea what pace to set myself. Pete recommends to start with your pace for approximately the total distance, but my 5k pace is 2:04 which feels very slack. So I decided on 2:00 with a flat out last 500m. Didn’t go too badly at all. I quite enjoyed that.




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[spidermac]

Iain great session & nice -ve split.
JonT very sensibly paced its so easy to blow up on a return to the PP!!
Must get round to doing a PP myself

[JonT]

Gentle cycling yesterday for an hour. Today was 5x1500m. I wasn’t looking forward to this but actually really enjoyed it….even the last set. No idea on pacing so I want with day 1+3. Looks like that was about right. Everything just clicked in the 3rd set. Not sure why? Maybe too short a warm up.




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[Iain]

Great neg split sessions Jon. Not sure how you calculated Day 1 + 3, but looked like a sensible starting pace, but I definitely didn't find "things clicked" on second interval on my recent attempt at this session, although I was at a higher percentage of HRMax after my first than you were after the 4th! Its a great plan in the early weeks with modest pacing, unfortunately it recruits Lady Lactate after a cycle or 2! Not sure what happened to your HR between reps 4 & 5 of the 500s. I often find that 1 500 is not enough to get my HR up, but usually see a lift in the second. Of course Week 1 is the light week have fun on the 2ks next week!

[JonT]

30min as my PP hard session today. In theory this was hard but not flat out. I’ll let you be the judge. I did get a SB and Nonathlon points for my efforts though.

This was a horrid session by the way. Only the JT “never HD” approach got me through.


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[Iain]

Nicely done Jon. Not sure where the "red zone" starts, but 75% of penultimate 5' and whole of last seems pretty intense to me! Really need t do a 30' but will probably leave until after the Million now. Good to see that after backing off a little that you were able to drop the final 5' average pace by 3S.