Pete Plan Thread

[Street]

I'll keep checking in from time to time. I don't think I'll be out too, too long. It's more of a nuisance than anything.

Damn, that's gutting. You were flying on the 5k plan too. Fingers crossed a bit of rest will have you back on it in no time and at least you still have the bike so you won't lose much.

Cycle 4, Week 3
4 x 1k with a target of 1:45. I felt good coming into this and have had plenty of rest lately so I decide to set an aggressive target of 1:45.

Bloody hell, good work! I hate those 1ks. Good going knocking over 6 seconds off your times in a few months.

I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.

What sort of distances are you targeting? I'm going to try and be hard on myself and aim for 12km minimum on SS days.

I thought I was going to struggle today as everything was aching after climbing last night and sat down thinking I'd be pleased just to hit the target from last time. This was definitely more of a mind over matter row today.. The last one nearly killed me!

PP 1.3 5x1500. Target 1:51.4
27:47.0 - 7,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:33.6 - 1,500m - 1:51.2 - 26
5:33.5 - 1,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:32.2 - 1,500m - 1:50.7 - 26

[RayOfSunshine]

What sort of distances are you targeting? I'm going to try and be hard on myself and aim for 12km minimum on SS days.

That's my plan as well. I want to do longer intervals and SPM/HR restricted sessions.

[mdpfirrman]

@ Andy - you just don't know how good you are yet. That 1500 is insane. Just be cautious on the longer pieces and don't go too fast. Really make them recovery rows if needed. I've made that mistake before on the PP and tore my body up (or got sick). Easy to do. I'd consider taking a few weeks off the full PP and just concentrating on longer work and less stress work for a while, then transitioning back into the PP around 9 to 12 weeks before your race so you don't peak too soon.

@ Bob - huge improvements! Impressive. You're close to sub 6:50 now.

@ Ray - enjoy the time off and cross training. You've been at this a long time!

@ Roel/Rob/Tracy - keep up the great work. Wasn't that long ago nearly all of us were beginners. Looks like all of you are really building some nice endurance.

Back still sucking. Tried another SS row (pretty easy) the other day and it felt decent. Afterward, terrible. Clear that I have either a bulging disc or a herniated disc. Takes around 3/4 weeks to fully heal. I'm just going to do the bike easy until it feels clearly better.

[bob.haffner]

I thought I was going to struggle today as everything was aching after climbing last night and sat down thinking I'd be pleased just to hit the target from last time. This was definitely more of a mind over matter row today.. The last one nearly killed me!

PP 1.3 5x1500. Target 1:51.4
27:47.0 - 7,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:33.6 - 1,500m - 1:51.2 - 26
5:33.5 - 1,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:32.2 - 1,500m - 1:50.7 - 26

Thanks and nicely done, Andy. Way to dig in!

@ Bob - huge improvements! Impressive. You're close to sub 6:50 now.

Thanks, @Mike. I plan on doing a 2k test some time this month


Cycle 4, Week 3 of PP
3k, 2.5k, 2k for me. Another "lets see what I'm made of" target of 1:52

---------------2018-06-28----2018-07-20----2018-08-15----2018-09-07-----
3000-----------01:58.2--------01:57.7--------01:55.0--------01:52.2--------
2500-----------01:58.1--------01:57.5--------01:54.9--------01:52.2--------
2000-----------01:55.3--------01:53.5--------01:51.6--------01:51.4--------

AVGs-----------01:57.4--------01:56.5--------01:54.1--------01:52.0--------

[bob.haffner]

Taking the week off of PP to work on some Team Oarsome stuff.

Today was the CTC for George King
2,818m for time.

10:01.4 for a pace of 1:46.7

[Street]

Today was the CTC for George King
2,818m for time.

10:01.4 for a pace of 1:46.7

Nice! I'm going to do the CTC this Friday, not sure I'll get anywhere near that time though..

Just be cautious on the longer pieces and don't go too fast. Really make them recovery rows if needed. I've made that mistake before on the PP and tore my body up (or got sick).

I think I do get a bit carried away on the longer rows sometimes, I need to remind myself that I'm not pushing for times on them and they're for recovery.

PP 2.1 Pyramid. Target 1:45.8
14:04.4 - 4,000m - 1:45.5 - 29
0:52.8 - 250m - 1:45.6 - 30
1:45.6 - 500m - 1:45.6 - 29
2:38.4 - 750m - 1:45.6 - 28
3:31.0 - 1,000m - 1:45.5 - 28
2:38.4 - 750m - 1:45.6 - 29
1:45.7 - 500m - 1:45.7 - 29
0:52.6 - 250m - 1:45.2 - 31

Slowly getting closer to the magical 1:45 on the pyramid!

[bob.haffner]

Nice! I'm going to do the CTC this Friday, not sure I'll get anywhere near that time though..

Ha, you'll do great, Andy. Are you on a team or just doing the workout?

Nice work on the pyramid by the way

[Street]

I'm doing this months CTC as my entry for Sub 7!

[bob.haffner]

I'm doing this months CTC as my entry for Sub 7!

Cool, best of luck!!

[bob.haffner]

Decided to do a 2k today. Happy to report that I got a 6:47.9 (141.9)

Splits---SR
1:38.6--30
1:42.4--26
1:43.2--26
1:43.6--27

My goal was sub 6:50 so I'm pretty happy. I'm just 2 secs off my PB from Feb of 2017

Time to set some new PP goals and get back to it

[mdpfirrman]

@ Bob - Congrats!! That's impressive! Also, to do a CTC and a 2K within days (or was it back to back days?) of each other is tough! With more of a proper taper, though that's tough to gauge with you because you don't do a ton of SS work, perhaps lower. Your strength has always been there but I think what the PP is doing for you is improving your cardio base/AT and pain threashold.

@ Andy - Fantastic Pyramid. You're so close to going sub 7 it's not funny. My only concern is that you peak too soon or get injured. You're young, so perhaps that's just the old man in me, and some do OK pushing a lot more than me like Bob, but just keep that SS work in check.

Update on the back. Feeling much improved. All I've been doing is my Air Bike at easy paces, though longish work. I've been averaging around 50 minutes to an hour each time. Intend on putting in nearly 6 hours of work this week on the bike so, at least, I shouldn't lose too much cardio progress. All told, I think I've missed 3 days with doing nothing. Back has gone from a 6 or so on a scale of 1-10 to a 2 or so. I'm probably not going to push it until it feels completely healed, which at this rate might be toward the end of this week or next. Hard to say. Again, the bike has been awesome. I guess what I've learned is how valuable other pieces of equipment are that also work full body. I know a lot of guys that love their SkiErgs now. Others love the WattBike or the BikeErg. After being spoiled by the rower, I'm all about working full body and not having to lift quite as much. I have been able to get in my shoulder work and pushups again now, which is nice. It's actually been, in a way, a nice break from pushing so hard on my cardio, though the competitive nature in me won't stop pushing as soon as I'm up to it.

[bob.haffner]

@ Bob - Congrats!! That's impressive! Also, to do a CTC and a 2K within days (or was it back to back days?) of each other is tough! With more of a proper taper, though that's tough to gauge with you because you don't do a ton of SS work, perhaps lower. Your strength has always been there but I think what the PP is doing for you is improving your cardio base/AT and pain threashold.

@ Andy - Fantastic Pyramid. You're so close to going sub 7 it's not funny. My only concern is that you peak too soon or get injured. You're young, so perhaps that's just the old man in me, and some do OK pushing a lot more than me like Bob, but just keep that SS work in check.

Update on the back. Feeling much improved. All I've been doing is my Air Bike at easy paces, though longish work. I've been averaging around 50 minutes to an hour each time. Intend on putting in nearly 6 hours of work this week on the bike so, at least, I shouldn't lose too much cardio progress. All told, I think I've missed 3 days with doing nothing. Back has gone from a 6 or so on a scale of 1-10 to a 2 or so. I'm probably not going to push it until it feels completely healed, which at this rate might be toward the end of this week or next. Hard to say. Again, the bike has been awesome. I guess what I've learned is how valuable other pieces of equipment are that also work full body. I know a lot of guys that love their SkiErgs now. Others love the WattBike or the BikeErg. After being spoiled by the rower, I'm all about working full body and not having to lift quite as much. I have been able to get in my shoulder work and pushups again now, which is nice. It's actually been, in a way, a nice break from pushing so hard on my cardio, though the competitive nature in me won't stop pushing as soon as I'm up to it.

I thought I replied to this, but it hasn't shown up. My apologies if there's a double post

Thanks, Mike! I did the CTC on Sunday, but was feeling pretty good yesterday. I hope to take another run at CTC later this week.

I agree, sub 7 for Andy is very doable

Fantastic news about the back. As much as I love the Erg, every stroke is a chance for injury if your form is lacking.

[Street]

Wow, nice 2k Bob, you flew on that first split too!

Good news on the back too Mike. At least you're still able to get some decent cardio work in so shouldn't lose much pace in the meantime.

I had a crack at the CTC today instead of doing the endurance intervals as I realised I was out Friday and wouldn't get a chance to do it. It was a weird distance so didn't want to go out too hot and burn out, but equally didn't want to go out too slow and not be able to catch up. I managed a 1:49.7 pace so fairly happy with that but could have probably gone a bit quicker.

[bob.haffner]

Wow, nice 2k Bob, you flew on that first split too!

Good news on the back too Mike. At least you're still able to get some decent cardio work in so shouldn't lose much pace in the meantime.

I had a crack at the CTC today instead of doing the endurance intervals as I realised I was out Friday and wouldn't get a chance to do it. It was a weird distance so didn't want to go out too hot and burn out, but equally didn't want to go out too slow and not be able to catch up. I managed a 1:49.7 pace so fairly happy with that but could have probably gone a bit quicker.

Thanks, Andy. Yeah, that was the plan. I'm going to try the opposite strategy next time.

Nice CTC. Yes, I think you'll do better the next time. I'm gonna take another swing at it on Friday I think, but I'm not sure I'll do significantly better as I came off the rower pretty taxed

[Dangerscouse]

The extra 818m does make it hard to judge the best pace.

@ Andy, if you feel like you have more to give then you should do it again.