The Pete Plan etc
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- Huw Thomas
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Re: The Pete Plan etc
Intervals 4X500 3:30 R TIRED LEGS TODAY after heavy cycle session yesterday - ONLY DID 4
Time Meters Pace Watts Cal/Hr S/M
6:55.7 2,000m 1:43.9 312 1373 34
1:44.1 500m 1:44.1 310 1367 34
1:43.9 500m 1:43.9 312 1373 35
1:43.8 500m 1:43.8 313 1377 34
1:43.8 500m 1:43.8 313 1377 34
r545m
Time Meters Pace Watts Cal/Hr S/M
6:55.7 2,000m 1:43.9 312 1373 34
1:44.1 500m 1:44.1 310 1367 34
1:43.9 500m 1:43.9 312 1373 35
1:43.8 500m 1:43.8 313 1377 34
1:43.8 500m 1:43.8 313 1377 34
r545m
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Ian Bee
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Re: The Pete Plan etc
Concerted effort to post
I've settled on one week 10k plan alternating with a 2k plan (latter more or less Pete Plan). Bit of top/tailing to get to 16k for each session.
Today was quite easy on the 10k side of the plan, but low rate pieces are a perpetual struggle even if the perceived effort is under control....
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I've settled on one week 10k plan alternating with a 2k plan (latter more or less Pete Plan). Bit of top/tailing to get to 16k for each session.
Today was quite easy on the 10k side of the plan, but low rate pieces are a perpetual struggle even if the perceived effort is under control....
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- Huw Thomas
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Re: The Pete Plan etc
Nice Steady 10k Ian
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
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
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Ian Bee
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Re: The Pete Plan etc
I can think of many other variations I'd prefer than a pyramid....
Push pace 10k for me today. My guide 2k pace is intentionally soft, so this was relatively manageable.....
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Push pace 10k for me today. My guide 2k pace is intentionally soft, so this was relatively manageable.....
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- Ian Bee
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Re: The Pete Plan etc
Recovery day - very light core piece of 30 minutes.
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- Ian Bee
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Re: The Pete Plan etc
This one seemed to go on for ever.... Felt a little drained after last night's circuit training and it showed in HR and concentration.
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- JonT
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Re: The Pete Plan etc
I'd forgotten about this session. It's a long time since I last did it.....but I still remember it well
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Ian Bee
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Re: The Pete Plan etc
Still keeping my base 2k pace somewhat generous as I begin W3 of my 2k training.
CV focused 3x 12min @2k+18, which was rather too easy even for me so this was more like +16 at 17-18spm.
Nice introduction to Monday.
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CV focused 3x 12min @2k+18, which was rather too easy even for me so this was more like +16 at 17-18spm.
Nice introduction to Monday.
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- Huw Thomas
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Re: The Pete Plan etc
Nice well paced 12 mins - seems very slow rate - why not r20-24?
CArole McNally Memorial row, then the CTC for me
1402 5:13.2 1:51.6 31
4827 18:26.7 1:54.6 30
1 1609 6:15.1 1:56.5 30
2 1609 6:05.9 1:53.7 31
3 1609 6:05.8 1:53.6 31
PHEW - maybe not row a fast 1402 (for me) before :-O
CArole McNally Memorial row, then the CTC for me
1402 5:13.2 1:51.6 31
4827 18:26.7 1:54.6 30
1 1609 6:15.1 1:56.5 30
2 1609 6:05.9 1:53.7 31
3 1609 6:05.8 1:53.6 31
PHEW - maybe not row a fast 1402 (for me) before :-O
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- JonT
- Friend of the Free Spirits web site 2020
- Posts: 1982
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Re: The Pete Plan etc
That’s a nice turn of pace on the last intervals of the second session Huw.
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57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Ian Bee
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Re: The Pete Plan etc
Nice couple of rows for you tooHuw Thomas wrote: ↑Mon Feb 14, 2022 12:14 pm Nice well paced 12 mins - seems very slow rate - why not r20-24?
PHEW - maybe not row a fast 1402 (for me) before :-O
As for pacing on these, it's firmly a low key CV session for me so the guidance to hold to lower spm fits for me. Tomorrow is a bit spicier...
- Ian Bee
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Re: The Pete Plan etc
Bit sprinty today so wasn't looking forward to this at all.
Pace at 2k+5 started out looking a touch soft but by rep 8 and 9 I was getting a little distracted and slipped on pace a touch.
Main thing is my traditional issue with higher spm so it's a good learning piece on top of everything else...
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Pace at 2k+5 started out looking a touch soft but by rep 8 and 9 I was getting a little distracted and slipped on pace a touch.
Main thing is my traditional issue with higher spm so it's a good learning piece on top of everything else...
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- Ian Bee
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Re: The Pete Plan etc
High (for me) rate session. Felt very gentle initially, then got a little grating towards the end. This session could definitely get tough once my pace gets up to scratch....
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- Ian Bee
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Re: The Pete Plan etc
Back to the 10k plan for week 4.
I've nibbled the 2k base time back to 7:30 (still some way outside my on, but getting there) buy this was still quite gentle and controlled....
I've nibbled the 2k base time back to 7:30 (still some way outside my on, but getting there) buy this was still quite gentle and controlled....
Re: The Pete Plan etc
Good effort Huw & Ian for keeping things going. Been ill for the last 5 weeks totally wiped out just sitting on the sofa falling asleep 2-3 times a day!! Starting to feel a bit better so thought I would dip my toe in the water. No expectations just hoping to finnish.
Wup - 1k
Time Dist spm HR split
06:00.0 1335 21 139 02:14.8
06:00.0 1336 20 145 02:14.7
06:00.0 1335 20 147 02:14.8
06:00.0 1335 20 150 02:14.8
06:00.0 1335 20 150 02:14.8
30:00.0 6673 20 146 02:14.8
CD - 1k
Well happy to finnish. HR sky hi & split very slow but after 5 weeks of total inactivity no surprise. Not sure how consistent I will be - will play it by ear.
Wup - 1k
Time Dist spm HR split
06:00.0 1335 21 139 02:14.8
06:00.0 1336 20 145 02:14.7
06:00.0 1335 20 147 02:14.8
06:00.0 1335 20 150 02:14.8
06:00.0 1335 20 150 02:14.8
30:00.0 6673 20 146 02:14.8
CD - 1k
Well happy to finnish. HR sky hi & split very slow but after 5 weeks of total inactivity no surprise. Not sure how consistent I will be - will play it by ear.
Born 1957 71kg;6`2"
- JonT
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Re: The Pete Plan etc
I did wonder where you had gone Spider. Glad to hear you are on the mend.
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- Ian Bee
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Re: The Pete Plan etc
Good to see you back Spider!
Week 4 continues to be quite gentle, and I can't recall doing a piece like this before. Aside from avoiding the complete monotonous nature of a a long row, I'm curious as to the specific benefits. That said, I'm a stubborn soul for following instructions
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Week 4 continues to be quite gentle, and I can't recall doing a piece like this before. Aside from avoiding the complete monotonous nature of a a long row, I'm curious as to the specific benefits. That said, I'm a stubborn soul for following instructions
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- Ian Bee
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Re: The Pete Plan etc
Sorry to say I didn't particularly follow the rubric on this one.
26spm (to me) feels neither slow or fast, hence I tangled myself up with focusing on that rather than pushing pace. Doh.
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26spm (to me) feels neither slow or fast, hence I tangled myself up with focusing on that rather than pushing pace. Doh.
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Re: The Pete Plan etc
Nice few wouts Ian. Another 30mins for me this time with some rests - 3x10minR90s varying spm a bit between 20/22spm
wup - 1k
Time Dist spm HR split
10:00.0 2274 21 149 02:11.9
10:00.0 2295 21 150 02:10.7
10:00.0 2302 22 150 02:10.3
30:00.0 6871 21 149 02:10.9
CD - 1k
Wee bit faster, Thought about doing a 4th round but started to feel a bit shaky so stopped after 3.
wup - 1k
Time Dist spm HR split
10:00.0 2274 21 149 02:11.9
10:00.0 2295 21 150 02:10.7
10:00.0 2302 22 150 02:10.3
30:00.0 6871 21 149 02:10.9
CD - 1k
Wee bit faster, Thought about doing a 4th round but started to feel a bit shaky so stopped after 3.
Born 1957 71kg;6`2"
- Ian Bee
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Re: The Pete Plan etc
Pretty much matched your piece Spider.
Not sure it quite qualified as recovery....
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Not sure it quite qualified as recovery....
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- Ian Bee
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Re: The Pete Plan etc
End of the week:
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Re: The Pete Plan etc
Good consistency Ian. Wanted to try to row a bit longer so went for 2x20min R60s at increasing spm.
Wup - 1k
Time dist spm HR split
10:00.0 2231 18 148 02:14.4
10:00.0 2296 20 157 02:10.6
10:00.0 2305 20 161 02:10.1
10:00.0 2314 22 161 02:09.6
40:00.0 9146 20 156 02:11.2
CD - 1k
Felt I could push a wee bit more tho HR still sky hi for this pace.
Wup - 1k
Time dist spm HR split
10:00.0 2231 18 148 02:14.4
10:00.0 2296 20 157 02:10.6
10:00.0 2305 20 161 02:10.1
10:00.0 2314 22 161 02:09.6
40:00.0 9146 20 156 02:11.2
CD - 1k
Felt I could push a wee bit more tho HR still sky hi for this pace.
Born 1957 71kg;6`2"
- Ian Bee
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Re: The Pete Plan etc
Once again, looks like I'm on your coat tails Spider.
Week 4 of the 2k side of my training starts with a relatively mild session, but I omitted to connect my HR monitor so I can only say perceived effort was comfortable. The rest of the week looks tougher.
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Week 4 of the 2k side of my training starts with a relatively mild session, but I omitted to connect my HR monitor so I can only say perceived effort was comfortable. The rest of the week looks tougher.
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- Ian Bee
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Re: The Pete Plan etc
As expected, a bit mor challenging today.
Pace itself wasn't drastic, but I really didn't appreciate the reps today. Didn't intend a positive split by any stretch, just got very heavy in the legs.
Blame the mint chocolate buttons for last night.
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Pace itself wasn't drastic, but I really didn't appreciate the reps today. Didn't intend a positive split by any stretch, just got very heavy in the legs.
Blame the mint chocolate buttons for last night.
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Re: The Pete Plan etc
Felt a bit better today so decided to push awee bit - intervals decreasing time + increasing spm R90s.
Wup - 1k
Time dist spm HR split
12:00.0 2702 18 145 02:13.2
10:00.0 2322 20 153 02:09.1
08:00.0 1873 22 155 02:08.1
06:00.0 1418 24 157 02:06.9
04:00.0 971 26 158 02:03.5
02:00.0 503 28 157 01:59.2
01:00.0 265 30 150 01:53.2
43:00.0 10053 21 153 02:08.3
CD - 1k
So splits an improvement from last time. Going on holiday so no rowing for a bit.
Wup - 1k
Time dist spm HR split
12:00.0 2702 18 145 02:13.2
10:00.0 2322 20 153 02:09.1
08:00.0 1873 22 155 02:08.1
06:00.0 1418 24 157 02:06.9
04:00.0 971 26 158 02:03.5
02:00.0 503 28 157 01:59.2
01:00.0 265 30 150 01:53.2
43:00.0 10053 21 153 02:08.3
CD - 1k
So splits an improvement from last time. Going on holiday so no rowing for a bit.
Born 1957 71kg;6`2"