The Pete Plan etc

[Huw Thomas]

Sprint Pyramid after a 10 mins L4 warm up 18/20

14:14.9 4000 1:46.8 287 1287 33.


0250 0:52.6 1:45.2 301 1334 34
0500 1:49.3 1:49.3 268 1222 32
0750 2:41.8 1:47.8 279 1259 33
1000 3:35.4 1:47.7 280 1264 33
0750 2:41.5 1:47.6 280 1265 33
0500 1:44.3 1:44.3 308 1361 36
0250 0:49.9 1:39.8 352 1511 40
r1,986


Phew ! That was all out


Last time a year ago 14:20.6 - when I was faster out but slower back - this pacing was better but took an age to get to the reducing reps

Found this from 2022

Post by Huw Thomas » Tue Feb 08, 2022 2:39 pm
Sprint pyramid for me as per original plan

Time Meters Pace S/M
14:32.0 4,000m 1:49.0 31

250m 0:52.2 1:44.4 36
500m 1:51.0 1:51.0 31
750m 2:47.1 1:51.4 31
1,000 3:42.2 1:51.1 30
750m 2:43.5 1:49.0 31
500m 1:45.6 1:45.6 32
250m 0:50.4 1:40.8 36

r1,005m

Well I'm faster than 4 years ago

[Iain]

I think your 7:30 2k estimate is conservative. Doing the middle reps at R33 is impressive, what rating do you use for an all out 2k? Well done.

[Huw Thomas]

I think your 7:30 2k estimate is conservative. Doing the middle reps at R33 is impressive, what rating do you use for an all out 2k? Well done.

the 7:30 was an attempt in Jan 26

30-32 rate for a all out 2k, I try to do the first 1k at 28-30 and then build from 500 to go!

[Huw Thomas]

After a few days holiday, 16k yesterday 2:14 r20 to ease back in

[Huw Thomas]

L2 yesterday Pete Plan's 3k,2.5,2k 5R. Target 1.55-6. Discussion in Wp thread

Code: Select all

Time	Meters	Pace	Watts	Max Hr	cal	S/M
28:45.2	7,500	1:55.0	230	165	1091	30

11:32.0	3,000	1:55.3	228	156	1085	30				
9:36.3	2,500	1:55.2	229	160	1086	30			
7:36.9	2,000	1:54.2	235	165	1108	30

[Huw Thomas]

L1 for me 4x1k 3:30 rest with Larry

Code: Select all

14:27.0  4000 1:48.3 32 164

3:35.4  1000 1:47.3 33  152
3:33.6  1000 1:46.8 33  158
3:40.1  1000 1:50.0 32  164
3:38.0  1000 1:49:0 32  164

[Iain]

Ambitious starting pace and congratulations at not slowing too much and maintaining such a high rating!