Concept2 Forum

Sorry, did not mean any opinion with the word "unfortunately", what I meant was that this was inconsistent with the assumptions used when estimating the appropriate pace and so the plan's pace suggetsions were no longer achievable. I would suggest that the easiest approach is to adopt the "Lunchtim...

IIRC Pete assumes pretty slow improvement on long intervals over SS for the first few weeks. This would explain why he now believes that you can increase the pace quicker. Unfortunately many will have gone quicker earlier and so find the suggestions tough. You're right that after a few weeks I incr...

Week 14 Day 2 [3 x 2000m / 4min rest] – Aim for the same pace as the 4 x 1500m in week 12. My pace for the 4 x 1500m was 3 x 2:06 and 1 x 2:05, but like the previous interval session, I didn't feel like I was already able to hold the same pace for such an extra distance (although total distance was ...

I see some 500m intervals coming up so I'll have to do some decision making soon. I know, for myself, if I am falling off the rower at the end it's gonna be a lot harder to get me back on the rower for the next set of intervals, but it's very nice to know you had nothing else left when you finish. ...

* Week 14 Day 4 [30min] I kicked off week 14 today with a lunchtime session, so not enough time to do a 10k excercise. That's why I chose the above session to start with. It's the first time in the plan that this session pops out, so I did not have a real benchmark available yet. In week 11 I did a ...

Unfortunately, my two remaining sessions of Week 13 are both interval sessions. Perhaps I will think of the interval session of Day 5 (3 x 2k) as a steady state plus session. And if that session goes well I can turn the Day 2 interval session (4 x 1k) back into a true interval session, or if not, I...

Time Meters Pace Watts Cal/Hr S/M 12:44.7 3,000m 2:07.4 169 881 25 153 4:16.0 1,000m 2:08.0 167 874 24 120 4:15.9 1,000m 2:07.9 167 875 26 168 4:12.8 1,000m 2:06.4 173 896 28 173 Took my second stab at 4.2: " 3 x 1000m / 3min rest – A new interval session now, working around the same intensity as t...

Week 9.3. 8k. I think my new favourite session, and one that repeats a lot over the next few weeks Steady state plus as I call it. The 8k session repeats a lot indeed. Yesterdays session (Week 13 day 4) seemed to be my tenth 8k session since the first one in week 7. Before yesterday, I gradually pa...

Well, went to do 4.2 - 3x1000m w/ 3 minutes rest. Did it after a crappy day of work, with a cold brewing, and in a particularly dry spot of my 500 calorie a day deficit. And by "did it" I mean I bailed early in the second interval. Time Meters Pace Watts Cal/Hr S/M 4:05.6 1,000m 2:02.8 189 950 30 1...

Week 3.2 is the 2 x 2000m, r4. Pete says to try and pace this 2 seconds faster than the 6000m piece the day before. This put me at a slow target of 2:18 but who am I to argue. Interval pacing has never been my strong suit. I struggle a bit with the concept of longer intervals too. I know Pete says ...

Meanwhile, it has been about two weeks since I posted about my progress, so high time for a little update. * Week 12 - Day 3 [3 x 10min / 2min rest]: With 2:20 I paced this session in between steady state and interval training. With my heart rate staying in the UT1 zone (but often nearing AT), I thi...

I am trying to build up this solid base to work more easily in Zone 2 and 3. Some days, I manage well, some others like this session, I am slightly out of it. The trend is very slowly down for average HR with all days being different. I feel the plan is very helpful, no doubt, but, on a personal le...

I think Pete was thinking as a minimum. 1S is a large amount, Yes I'm aware that .1S was meant as a minimum by Pete so trying to progress faster than that was meant as an understatement. I added a smiley to my original post to clarify that. :) so if you do not want to go much faster, set off at the...

I started at 1.59 and maintained a negative split and it felt very doable, but I didn't want to push too hard and blow up. Clearly I had a lot left in the tank. Time Meters Pace Watts S/M 13:35.7 3,500m 1:56.5 221 28 1:58.9 500m 1:58.9 208 28 1:58.8 500m 1:58.8 209 29 1:58.6 500m 1:58.6 210 29 1:58...

* Week 12 Day 1 [10000m] – For the first time in the training plan you aren’t increasing the distance on these sessions any more, what a relief! You’ll be sticking to this distance for another 3 weeks too. Each time aim to improve on the average pace slightly, even if only by a tenth of a second. Si...