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.

[JonT]

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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[Iain]

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).

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').

[Iain]

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%

[Iain]

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%

[Iain]

Well after last 2 successes brought back to earth with multiple failures, targets getting tough and ego not prepared to be sensible / limp home! So today returned to what used to be one of my favourites: 4kr4', 3'r3', 2'r2', 1k done with each interval 2S/500m quicker than the last (1S in Pete's original from 10k plan) Done without warm up. Backed off to start at 2:09 having failed on 2:08, made easier as the last time I did this was in March shortly after restarting at 2:16.3 average. First serious session at DF125 which was more comfortable than when I increased from 115 to 120!

Time Distnc Rate Pace Hrmax % HRmin %
17:11.2 4,000 23 02:08.9 160 87.0% 083 45.1% - suffered lack of warm up with 500 - 1500 struggling to hold pace, but finished backing off to 2:11 to get close to target
12:41.7 3,000 23 02:07.0 167 90.8% 113 61.4% - rating surprise seemed many more 24s and some 25s, felt about right just pushing past threshold
08:18.5 2,000 25 02:04.6 170 92.4% 123 66.8% - struggled to settle into rhythm but more comfortable than should have been
03:56.5 1,000 29 01:58.3 178 96.7% 125 67.9% - pace all over place, 1:59.9 avg. to 500 then pushed finish, shows conservative previous pacing.
42:07.8 10000 23.9 2:06.4 178 96.7%

[spidermac]

Good -ve split Iain not to be sniffed at after the troubles you have had with this session.
A long overdue restart on the PP sessions. Haven`t done much sprinting & blew up on this session last time in August tho managed to rescue it!!
Wup - 3k
Time dist spm HR split Prev
01:53.9 500 31 164 01:53.9 - (1.53.
01:53.4 500 32 167 01:53.4 - (1.53.4)
01:52.9 500 32 169 01:52.9 - (1.53.0)
01:52.5 500 33 170 01:52.5 - (1.52.7)
01:52.2 500 34 171 01:52.2 - (1.53.7)
01:51.8 500 34 171 01:51.8 - (1.52.6)
01:51.4 500 34 171 01:51.4 - (1.52.0)
01:50.7 500 36 170 01:50.7 - (1.51.9)
14:58.9 4000 33 169 01:52.3 - (1.52.
CD - 2k
Had to up the spm but managed to hold a -ve split this time. HR MUCH higher! but pleased seem to be able to susutain it & the higher spm.

[Iain]

Great session Spider. I actually would call this a neg split failure as the target is 2S/500m faster per interval so I was 0.3S slower than target on the 3k!

Well done on neg splitting, although I feel your pain with very high HR from rep 3 and having to lift rating so high!

[spidermac]

Upping spm was deliberate as I really need to up the rate to get faster, used to average 38spm for this session tho doubt thats possible now! - I just have skinny climbers legs unlike u tree trunk monsters - ( Mat Mr bee looking at you).

[Iain]

Spider, you have amazing fitness, inspiring to see you pushing those rates even when they are so much more impressive than any goals I can contemplate!

Did promise 10 x 1'r1' this morning to get a feel of 1k pace. During warm up was really struggling to hold 1:55 for 30" bursts so tempted to put this off. But decided to start out and determined to do all 10 even if I had to drop the pace in the middle as I know I can always find 1 or 2 faster intervals of this length at the end to push faster. Last time was 4 months ago with 265M average, somewhat fitter now so decided to start at 266M and see how it went:

Time Distnc Rate Pace Hrmax % HRmin %
01:00.0 266 31 01:52.8 153 83.2% 101 54.9%
01:00.0 266 32 01:52.8 154 83.7% 115 62.5%
01:00.0 267 32 01:52.4 151 82.1% 117 63.6% - really not sure what happened to HR data here, not all out, but harder than that, slowed a bit in second half
01:00.0 267 32 01:52.4 165 89.7% 122 66.3% - heart seems to have woken up!
01:00.0 268 32 01:51.9 165 89.7% 125 67.9%
01:00.0 269 32 01:51.5 168 91.3% 128 69.6% - could have done without extra metre
01:00.0 270 32 01:51.1 170 92.4% 133 72.3% - pushing harder than HR suggests
01:00.0 270 32 01:51.1 171 92.9% 131 71.2% - pleased to keep neg split going and not too bad
01:00.0 273 34 01:49.9 172 93.5% 135 73.4% - pushed from 20" in
01:00.0 285 40 01:45.3 177 96.2% 138 75.0% - modest start, but all out finish, finishing at R55.
10:00 2701 32.9 1:51.1 177 96.2%

First time over 2700m in 4 years! SPI much higher than expected, lower rate rowing must be working!

[spidermac]

Brilliant session Iain & impressive HR`s. Great last rep tho R55!!! - just have to averge that for 1 sub 7min 2k!!! Have had a bad cold/cough so no rowing last few days hopefully on the mend.

[Iain]

My last sub-7 delusion was in 2011, sub 7:50 would be nice now!

[Ian Bee]

Needs must this morning, so just a score on the board for the CTC for me (tree trunk legs ). I could only dream of 40spm+ and well done on all the PP results.

[Iain]

After failed CTC attempt, extended the 5' done to prove I could first to 10' then to 6k and finally to a significant 30' SB, 18 nonathlon points (as faster than 6k pace as well). Clearly not most efficient way to do this, but more than happy to beat 7200 that I had in mind as my first post Jan target! Splits are from memory as I let the "just row" go beyond 35' so only showed 10' intervals. Now 3 points behind Chrisnew (fellow lightweight of same age). I know that he could beat some of his times significantly, but is a good target for now. 2k is the obvious improvement available (only scoring event below 825 points that I set as my target for the season), but would need to be really motivated to do this for 4-5 points I might get. Will see how it goes, may prefer to get a few points in a number of events later in the season. Would really like 7600 points against the significantly improved standards for this year, but that would be pushing it.

Time Distnc Rate Pace Hrmax % HRmin %
05:00.0 1,263 28 01:58.8 170 92.4% 114 62.0% - in anger what 5' should have been, although didn't do a sprint
05:00.0 1,218 26 02:03.1 172 93.5% 166 90.2% - slowed to 2:07 then back to pace aiming initially for <2:05 then stayed at threshold with slight push last 1'
05:00.0 1,176 23 02:07.6 168 91.3% 165 89.7% - slowed to 2:12 then worked under 2:10, good strong rhythm aiming for 3650 at 15'
05:00.0 1,165 22 02:08.7 168 91.3% 162 88.0% - more even pacing
05:02.0 1,178 23 02:08.2 176 95.7% 162 88.0% - slowed to 2:12 then realised 6k SB on so pushed last half
04:58.0 1,220 26 02:02.1 176 95.7% 172 93.5% - pushed hard although pace dropped briefly to 2:06 only managed 1:56s in sprint home, low HR for all out 30'.
30:00 7,220 24.7 2:04.7 176 95.7%

[spidermac]

Nice bounce back from a failed session Iain tho low HR at 95% !!

[Iain]

I would expect 98%+ of Max at the end of a 30' finished at a full sprint, must have been slacking!

[spidermac]

After yesterdays debacle needed to do something to build my confidence! 5x1500.
Ages since I did a PP session & this one last time was May - Av 2.01.3/ Was pretty sure I could beat this but stil coughing so not a given!!!
Wup - 2k
Time dist spm HR split Prev
06:03.8 1500 28 158 02:01.2 - (2.02.5)
06:01.6 1500 28 161 02:00.5 - (2.01.7)
06:00.0 1500 28 162 02:00.0 - (2.01.1)
05:57.9 1500 29 162 01:59.3 - (2.00.
05:55.3 1500 30 165 01:58.4 - (2.00.3)
29:58.7 7500 28 161 01:59.9 - (2.01.3)
CD - 2k
Happy with that as definitely not feeling 100% as seen by HR which didn`t get that hi!!

[Iain]

Well done Spider to get back under 2:00 pace.

I intended to do an hour today, but haven't done a longer TT for a long time. Plan was to go out at 2:08R23 and see how it went. Started way too fast despite initially being at R22, but stroke soon weakened so maintained 2:06 R24. Nearly got to critical halfway, but decided it wasn't going to happen by 27' in so continued on to substantial 10k SB, only missing Post 2013 best by less than 3S, but happy with the 14 Nonathlon points that puts me in touching distance of 7600 target.


Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,380 24 02:06.1 158 85.9% 87 47.3% - way faster than intended but settled into good rhythm
10:00.0 2,384 24 02:05.8 166 90.2% 156 84.8% - not easy, but so far so good
10:00.0 2,385 24 02:05.8 171 92.9% 163 88.6% - started to get hard early in interval, cut target 7' through, 30' around 2nd best of season
10:00.0 2,398 24 02:05.1 176 95.7% 169 91.8% - HD Demons resisted and started acceleration 800m from end, surprised how much I had left
01:48.0 0,453 29 01:59.2 177 96.2% 175 95.1% - modest "sprint" down to 1:56s
41:48.0 10000 24.2 2:05.4 177 96.2%