Pete Plan Summer 2015 starts June 14

[BrunoBTR]

A month of traveling south america and a week of jetlag induced couch potato => Time to start again from scratch. Started with a steady 6k today, felt good.

Isn't it just amazing just how fast your body decays when you get lazy?

Indeed! I wasn't expecting it to be this bad though. Didn't feel like a really lazy time as the travelling itself was pretty tough (trekking at altitude).
Apparantly it doesn't translate to rowing though. I do think it won't take that long to get back into the rythm.
Also seem to have lost like 5kg in weight, which on the bright side qualifies me for lightweight.

[f2d]

A month of traveling south america and a week of jetlag induced couch potato => Time to start again from scratch. Started with a steady 6k today, felt good.

Isn't it just amazing just how fast your body decays when you get lazy?

Indeed! I wasn't expecting it to be this bad though. Didn't feel like a really lazy time as the travelling itself was pretty tough (trekking at altitude).
Apparantly it doesn't translate to rowing though. I do think it won't take that long to get back into the rythm.
Also seem to have lost like 5kg in weight, which on the bright side qualifies me for lightweight.

This is the reason I won't take trips for longer than 1 week anywhere. It's nearly impossible to keep up a diet/fitness regiment on the road (even if you do something athletic on the road like you did, it's still never as good), and after more than a week away from that your body just turns to shit.

[atlanticnav]

Is anybody lifting during PP cycles? Also, what is the verdict on a good "hard distance"? I usually crush a hard 5K on those days, sandwiched by a long warm up and cool down. Am I cheating? Should my hard D days be longer?

[jackarabit]

Yes for me to lifting in combination with the "recovery day" 8~15K. The little I do is directed toward balancing the effects of a geat deal of leg pushing and arm/shoulder pulling on the erg: bench and military press, leg curls. I am pathetic!

Specified hard distance is [tilda] 5K+ in rhe Pete Plan. The summer 15 Pete Planners rotated between 5K, 6K, 30' and 10K on the rec of Greg Smith. Two of us did HMs as hard distance in the second week. I had NO desire to make that a habit! Jack

[Galeere]

Is anybody lifting during PP cycles? Also, what is the verdict on a good "hard distance"? I usually crush a hard 5K on those days, sandwiched by a long warm up and cool down. Am I cheating? Should my hard D days be longer?

I did weights on the hard days, preferably on the sprint interval or hard distance days. For hard distance I did various distances 5 k, 30min, even an HM.

[f2d]

Just finished my 2K row scheduled for today.

Original target was 7:35 set 6 weeks ago, revised to 7:40 last week..

Actual results:



July 12: 7:48.1 @ 171 lbs. 218.5 watts @ 77.5 kg = 2.82 watts / kg
Aug 30: 7:36.5 @ 165 lbs. 235.6 watts @ 74.8 kg = 3.15 watts / kg

7.8% power improvement, 11.7% power per kg improvement

Doing the pete plan HIIT workouts is leaps and bounds better than the original (crappy) training I was doing.

[christopherregisryan]

Great job. Keep with the program. I wish you continued improvement as a reward for your hard work. - Chris

[G-dub]

Good going on the 2K! It sure is a sweet feeling once it's done and you feel satisfied you did your best on the day.

[f2d]

Good going on the 2K! It sure is a sweet feeling once it's done and you feel satisfied you did your best on the day.

It's funny, after finishing the 2K it's a great feeling for about 15 seconds, then crippling pain for the next 10 minutes. (Then after it feels pretty good again)

[hjs]

Good going on the 2K! It sure is a sweet feeling once it's done and you feel satisfied you did your best on the day.

It's funny, after finishing the 2K it's a great feeling for about 15 seconds, then crippling pain for the next 10 minutes. (Then after it feels pretty good again)

Congrats, well done. Right after, and the last 30 seconds are indeed the worse. I once did a race and was slighly overoptimistic. Took me half an hour to get on my feet again. Normaly in 5 min the worse is over.
Very aerobicly fit people have much less trouble. Some don,t even stop erging at the finish, but keep paddling....

[christopherregisryan]

Second crack at 8x500m w 3.5' rest since introducing speed intervals back into my training plan. 13:12.2 (1:39.0). Beat my August effort by 1.0 split (8 seconds). 1.0 split (8 seconds) slower than my Feb PR.

[G-dub]

Christopher, the PR you refer to being 1 second slower than from February is an 8x500 PR? Nice time BTW. And nice improvement in a short period of time.

[christopherregisryan]

Christopher, the PR you refer to being 1 second slower than from February is an 8x500 PR? Nice time BTW. And nice improvement in a short period of time.

I did an age modified Pete Plan (no hard distance piece) as my Crash B prep last year. In Feb, I did the 8x500m @1:38.0. Since Crash B's, I have been on a diet of mainly steady state with a weekly Cross Fit workout and a weekly endurance interval workout. Six weeks ago, I switched my PP cycle to a five week program of speed - endurance - speed - endurance - rest. So I am just beginning my second cycle. This is my second go at 8x500m and only my third speed interval workout since Crash Bs. I am cutting myself a little slack on these speed intervals as I adapt to working at a faster pace. My endurance intervals have been steadily improving so a PR almost every time. My primary goal for the year is to improve on my 2015 Crash B time of 6:38.8. My improvement curve had flattened so I decided to focus on my weakness (aerobic endurance) for this off season. I hope to be a supporting anecdote for the UT2 steady state believers in the forum. The jury is still out.

[G-dub]

Speed will come for sure. And there is no doubt that a volume based UT program works if you can stick with it. It's too universally accepted by world class endurance folks and too well researched not to. It actually surprises me that there is any push back on that reality. The challenge is being able to devote yourself to the reptitively long and tedious nature of the training - it's more fun and manly to bust your onions and then crow about it (I hope I haven't opened the worm can again. Fortunately we are in our safe little cupboard). I admire you guys that can go for 90 minutes or more at a crack day in and out. I am struggling at 45 - 60 minutes! And sorry for all the mixing of metaphors.

[Galeere]

Just finished my 2K row scheduled for today.

Original target was 7:35 set 6 weeks ago, revised to 7:40 last week..

July 12: 7:48.1 @ 171 lbs. 218.5 watts @ 77.5 kg = 2.82 watts / kg
Aug 30: 7:36.5 @ 165 lbs. 235.6 watts @ 74.8 kg = 3.15 watts / kg

7.8% power improvement, 11.7% power per kg improvement

Doing the pete plan HIIT workouts is leaps and bounds better than the original (crappy) training I was doing.

Missed that one. Congrats, well done!