Pete Plan Group - Startup Aug 20th thru 22nd

[aussieluke]

Hope things improve soon Mike.

For me the joy of kettlebells is their simplicity - that's how much it weighs and that's the end of it. The jumps between kettlebell sizes are meant to be big - the traditional set is 16kg, 24kg and 32kg. The only thing you can do is lift one over and over again until one day you're strong enough to handle the next one.

You could get fit and strong with just one kettlebell for the rest of your life - in fact in my experience adding more kettlebells just adds confusion and complications. I had a big collection but sold most and now just have a traditional set as above. And I still almost always just use the 24kg. It's just right for most things.

[aussieluke]

Jack, Luke, and anyone else who uses kettlebells, what benefit do you get with these over dumbells? It seems to me you could do with dumbells every thing you can do with kettlebells. Except that the dumbells are more flexible from a weight point of view.

Luke, if you do decide to go for it tomorrow, good luck!

Cheers! Hopefully these might help...

https://breakingmuscle.com/strength-con ... or-barbell


https://breakingmuscle.com/kettlebells/ ... lls-anyway


https://breakingmuscle.com/kettlebells/ ... t-exercise

ps Andrew Read is one of my favourite authors on kettlebells and fitness - worth reading as much of his stuff as possible.

Very helpful, thanks Luke! Interesting reading but not yet completely convinced - seems that I could do swings with dumbells too, although getups may not be as good. Maybe I'll go to a gym that has them and give it try. Thanks again.

It just isn't the same. The centre of mass of a kettlebell is way away from the hands in the swing. You need to swing it hard and powerfully to project it forwards and it just doesn't happen with a dumbbell - for one the centre of mass is in the palm of your hand. And don't forget the swing is a hip hinge, there is no squatting movement - the bell is moving backwards and forwards, not up and down. It just doesn't work the same with a dumbbell.

With the press there is a much greater ROM with a kettlebell - right from thumb on chest to full overhead and the odd centre load really helps rather than hinders.

Just have to try it to know.

The only problem is sore wrists/forearms where the bell rests - but you soon toughen up.

[JohnAd]

PP 3.1.5 10k hard
Target < 39:00
PB from 2012 38:23.9
1:56.2 r24
1:56.2 r24
1:56.1 r24
1:55.7 r24
1:52.8 r25
38:28.3 avg 1:55.4 r24
Max HR 179 (new highest by 4)

That felt surprisingly good went out faster than I planned to but it felt sustainable, sadly it was pretty clear from 2k out that a PB wasn't going to happen but breaking 38:30 seemed possible so there was a certain amount of tank emptying at the end.

[Pie Man]

It's interesting trying to guess who out of Luke, Glenn and John is going to break 7:00 first, and by how much. Some very impressive times for the PP behind them. They are all so close it's just a case of when.

Wow Barry, great stroke power and pace.

Sanz nice improvement on your previous 10k, doing stuff you don't like is great especially when it works out.

Jack 2 million already this year, no wonder you are looking so good.

@Mike fingers crossed it isn't what you think it is as that sounds nasty.

@John, just seen your 10k great time and stroke power. Nice increase to your MHR

After my 10k I did a steady 8k @2:07.5, then I had a rest day yesterday.

So today was the 5x1500 I passed on earlier in the week. Last time 1:54.7 @ 30 so I targeted 5:44 for each rep.

5:43.9 1:54.6 @ 31 HR 150
5:43.6 1:54.5 @ 31 HR 155
5:43.1 1:54.3 @ 30 HR 156
5:42.0 1:54.0 @ 32 HR 159
5:32.8 1:50.9 @ 33 HR 166

Av 1:53.6 @ 31

Really pleased with this, I must admit that I was relieved that I could 'bail' on Tuesday to do the 10k as looking at 1:54.7 felt intimidating.
Today back was good, the rest yesterday and the 10k left me feeling good (thanks all for the kind comments), but still apprehensive.

Final rep I held 1:53/4 tell 300m to go and then emptied the tanks, got consistent 1:42's @36 it was nice to see them on the monitor.

[JohnAd]

Piers, another great session, over a second off is going some. Interesting that your rate dips in the middle, mine seems to do that too, don't know if that's a good thing or not, maybe we should try and channel those power strokes into the rest of the reps.

[mudgeg]

PP Beginners Week 6 Day 3

7500m row, at same pace as 6/1, so 2:12.8

Actual: 2:12.5

So small improvement over Week 6 Day 1. Would have liked a 2:11 but felt it in the legs after yesterday's 3 x 2000m. Every week on day three, I think I can't do another 500m next week at the same pace. But the next week comes around and.........

[Pie Man]

Thanks John, I sometimes get that dip in the middle or towards the end. I wish I could start off with the lower rate but I seem to take time to settle even with my 2k warm up.

Another strong session Gordon the extra 500m that Pete gives you is just the right amount to keep the pressure on but attainable.

[Goldenbarry]

Thanks Piers. Judging by your FIFTH 1500 your 2k PB could be lowered significantly whenever you feel like taking it on. Strong finish.

John nice 10k. Sub 40 is very impressive.

[S-man]

Piers - great 5 x 1500 and superb last interval that time is going to drop a lot further!
Gordon - v solid 7500. The long rows really bite towards the end, at least for me, but completing these is really satisfying as there is no rest in the middle as with intervals.
John - well done on the 10k - v impressed with both the time and the HR. You really went for it!
Mike - get well soon, we want you back.

PP Wk7, D6. Mixed it up a bit today - 5k SS at 2:19 r20 then 15min swimming. Felt really good

[JohnAd]

Piers, yes the warm up thing is an odd one, do your warm up include a scection at the interval pace, I've been playing with power 10s and that does seem to help.

Gordon, I'm still in awe that you're doing the distance and intervals back to back. The 500 as a proportion of the last distance does get smaller and you're past halfway now.

Sanz, thanks and nice session, good idea to mix it up with a bit of swimming.

[jackarabit]

Pete 3.1.5
Hard distance
30'
Df 120
Cold start; 1400m CD

Aborted hour.

[Bloodbuzz Corio]

@ John - great 10k!
@ Piers love that last interval - as you say must have been great seeing the low 1:40s on the monitor at the end of that last one.

Just catching up on some stuff from a couple of pages back ...

John, Goose is hard core I think. I have always thought 2.5 - 3' lower for 500's and 1' above for 4 x 1K and that proved out for me the last two times. But we might as well push it down so there is no doubt! Or be like Rohan and just do it without any indications that it was possible besides a big heart!

Thanks Glenn - that's a very nice compliment I sincerely appreciate. It is the case that prior to going sub 7 my sprint intervals were not indicating that time - 8x500 was 1:43.5, 4x1000 was 1:46.8 and whilst the pyramid was 1:44.4, the first 750 and 1000 were both over 1:45.

I certainly feel like both you and John are clearly ahead of me on pace, and Luke you might be closer to my times at present but I would definitely not describe myself as quicker than you - as Piers mentioned it'll be fascinating to see who goes sub 7 first - you're all capable of getting it either now or not too far in the future - and I look forward to when you do.

Sub 7 is a noble aspiration but squeaking under or over(!) is too much of a risk. Also, you cannot know if your 500s are 2K-2 or 2K-3?

You've come this far, Make sure of it. 6:58 leaves no room for doubt.

Goose, I really don't know how I'd have reacted if I'd been +0.1 rather than -0.1, and it's obviously so easy to say in hindsight, but it was the right thing for me to have a crack when I did. I do think for me the magic ingredient was the stress that thinking about the 2k TT was causing and the desire to stop feeling that stress, and that I did hit it at the peak of the positive influence of that stress.

I'm also very interested in the topic of how long to continue and what next. I'm sure my decision not to do the 8x500 last week was not just physical but had a mental aspect also - but I really do want to get faster now not slower, I want the peak out the windshield not in the rear view mirror! I've signed up for 2 races - the first of which is on the last Saturday in November, followed by BRIC two weeks later. Just had some more work travel scheduled for next week which could lead to a few missed sessions - but I do love the structure and certainty of the PP so would really love to stick to it for as much of the next couple of months as I can.

Missed PP 3.1.6 which became 3.1.7 today - 8,000 at 2:11.7 pace - HR 'in range'. Going to line up the pyramid tomorrow and hope to have a red hot go - will be aiming for an improvement on the 750/1000/750 from last time - ideally get all three of those under 1:45.

[Litewait]

Week 7.3 8000m

HD half way in. First time ever although I am sure there will be more. Started out at 2:17 which should have been a good match since I did 2:15 on day 7.1. Brutal day at work so I am sure that is part of it. Going to do it tomorrow.

[Pie Man]

It certainly is John. I do three lots of 100m at target pace at 1500, 1000 and 500m of a 2k. It does seem to help, I am toying with trying a full Eddie Fletcher but that is 20 mins and to be honest I get tired just reading it...

Thanks Barry and Sanz (nice session). My 2k It's certainly much better than my current one which from memory was the middle 2k of a 3 x 2k BPP. In fact next week my 4x2k pace target is going to be my current 2k pb. However although i am very interested in what it is after having done a couple of tough all out rows i know i don't bounce back that quickly so i probably will have to choose my moment carefully.

No HR strap Jack?

I must admit Rohan sub 1:45 strokes make me happy, looking forward to seeing your pyramid tomorrow Rohan as you have already done your sub 7:00.

It happens Tim sounds like you know why, good luck for tomorrow.

[G-dub]

Great going all of you! Rohan, nice to see you back! I was just wondering if you had found something better to do. You still have me scratching my head over that 5K and 2K run! Pie - you continue to impress. John - great stuff as usual. Jack - nice work. PBB's - awesome improvements.

I am feeling it the last two days. Maybe it's the low pressure from the hurricane (that's my story and I'm sticking to it). Feeling of effort is way more than I'm doing and I feel tired deep in there. Managed a 1K w/u 5k @ 2:04.5 then packed it in. Hard distance tomorrow. Hopefully will have more spring in the step.