The Pete Plan etc
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Re: The Pete Plan etc
All that long distance rowing paying off Iain - well done.
Born 1957 71kg;6`2"
- Iain
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Re: The Pete Plan etc
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%
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%
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- JonT
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Re: The Pete Plan etc
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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58 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Re: The Pete Plan etc
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 very sensibly paced its so easy to blow up on a return to the PP!!
Must get round to doing a PP myself
Born 1957 71kg;6`2"
- JonT
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Re: The Pete Plan etc
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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58 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Iain
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Re: The Pete Plan etc
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!
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- JonT
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Re: The Pete Plan etc
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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58 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Iain
- Super Dedicated and Truly Free Spirit
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- Joined: Thu Sep 04, 2008 1:49 pm
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Re: The Pete Plan etc
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.
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- JonT
- Friend of the Free Spirits web site 2020
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Re: The Pete Plan etc
Today was pyramid day. I had no clue how to pace this so went with something that felt survivable until I got past the 1k and then as fast as I could through the downhill slope.
I actually quite enjoyed that, probably because I undercooked it (looking at the last 250m).
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I actually quite enjoyed that, probably because I undercooked it (looking at the last 250m).
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58 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Iain
- Super Dedicated and Truly Free Spirit
- Posts: 3052
- Joined: Thu Sep 04, 2008 1:49 pm
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Re: The Pete Plan etc
Nicely done Jon. Pete's pacing is to do the first 4 at the same pace, so looks like you started a little fast. I don't see the point of the first 2 intervals and so substitute Pete's other 2k paced interval session (5 x 750 r3').JonT wrote: ↑Thu Oct 17, 2024 11:48 amToday was pyramid day. I had no clue how to pace this so went with something that felt survivable until I got past the 1k and then as fast as I could through the downhill slope.
I actually quite enjoyed that, probably because I undercooked it (looking at the last 250m).
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- Iain
- Super Dedicated and Truly Free Spirit
- Posts: 3052
- Joined: Thu Sep 04, 2008 1:49 pm
- I row on...: Model D with PM3
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Re: The Pete Plan etc
Managed 4 x 2k on rare evening session yesterday. Target 2:04.2 (although when checking actually 2:04.3 average last time), managed 2:02.6 average and only second sub-8 2k in a few years. Had a headache before after 7 hours without food, but managed a significantly stronger stroke and surprisingly comfortable with final 500 at about 1:57 average with a full 2k finish. Definitely less painful than the 2:03.2 5 x 1.5k 2.5 weeks ago, clearly the training is paying off, especially as lower rating and HR. Probably the CTC made this seem relatively comfortable (11S slower 2k and longer breaks after longer intervals). Not looking forward to trying to maintain this next time! Makes my 25 min 6k seem readily achievable. May do instead of long intervals if pressed for time over the next few weeks.
Time Distnc Rate Pace Hrmax % HRmin %
08:15.3 2,000 24 02:03.8 166 90.2% 102 55.4%
08:15.0 2,000 24 02:03.8 173 94.0% 113 61.4%
08:12.7 2,000 25 02:03.2 172 93.5% 113 61.4%
07:59.3 2,000 29 01:59.8 178 96.7% 118 64.1%
32:42.2 8000 25.5 2:02.6 178 96.7%
Time Distnc Rate Pace Hrmax % HRmin %
08:15.3 2,000 24 02:03.8 166 90.2% 102 55.4%
08:15.0 2,000 24 02:03.8 173 94.0% 113 61.4%
08:12.7 2,000 25 02:03.2 172 93.5% 113 61.4%
07:59.3 2,000 29 01:59.8 178 96.7% 118 64.1%
32:42.2 8000 25.5 2:02.6 178 96.7%
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- Iain
- Super Dedicated and Truly Free Spirit
- Posts: 3052
- Joined: Thu Sep 04, 2008 1:49 pm
- I row on...: Model D with PM3
- Location: Berkshire & London
Re: The Pete Plan etc
Strange day. After a day off thought I ought to do a more intense session. After the CTC and 4x2k (especially higher SPI maintained) I was thinking about going for a proper 30' TT. But really lacking in power in warm up so switched to 5 x 750. I thought that I was at about 2:00 average, but looking back I managed a 1:58.5 11 weeks ago although did have a longer break after second. so started behind schedule. As HR shows with my increased base this initial pace was a bit soft, so really went for the final one. Not intending to do many short intervals, but good to see that I haven't lost it! BUt not looking forward to attempting to beat this my fastest for over 3 years when I was 0.6S/500M faster, but rated 3S/Min lower!
Time Distnc Rate Pace Hrmax % HRmin %
02:58.8 750 29 01:59.2 156 84.8% 090 48.9%
02:58.3 750 29 01:58.9 165 89.7% 097 52.7%
02:57.6 750 29 01:58.4 169 91.8% 105 57.1%
02:55.1 750 30 01:56.7 173 94.0% 113 61.4%
02:47.9 750 34 01:51.9 178 96.7% 116 63.0%
14:37.7 3750 30.1 1:57.0 178 96.7%
Time Distnc Rate Pace Hrmax % HRmin %
02:58.8 750 29 01:59.2 156 84.8% 090 48.9%
02:58.3 750 29 01:58.9 165 89.7% 097 52.7%
02:57.6 750 29 01:58.4 169 91.8% 105 57.1%
02:55.1 750 30 01:56.7 173 94.0% 113 61.4%
02:47.9 750 34 01:51.9 178 96.7% 116 63.0%
14:37.7 3750 30.1 1:57.0 178 96.7%
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.