Pondering the Beginner Pete Plan

[dmuskett]

Well, I listened to some advice and did not move onto week 2.

Did a 5k this morning:

Time Meters Pace Watts Cal/Hr S/M HR
24:55.5 5,000m 2:29.5 105 660 21 162
4:58.3 1,000m 2:29.1 105 663 22 150
5:01.6 2,000m 2:30.8 102 651 21 161
5:01.4 3,000m 2:30.7 102 651 21 164
5:01.0 4,000m 2:30.5 103 653 21 168
4:53.2 5,000m 2:26.6 111 682 22 171

Is this 1.1? I don't know. During the first 1k I was okay, the second I was thinking "I might not finish", during the third I was thinking that my last splits would be 2:35, and then at the end I felt pretty solid and managed to get a 2:27 last k. Finally figured out how to get my apple watch heart rate talking to ergdata. Trying to figure out what I should be at before I move on to week 2.

Well, that was a week ago. This morning I sat down with the goal of doing 30 minutes at 2:30 and 18 s/m.

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 6,021m 2:29.4 105 660 18 150
6:00.0 1,196m 2:30.5 103 653 19 141
12:00.0 1,209m 2:28.8 106 664 19 149
18:00.0 1,201m 2:29.8 104 657 18 152
24:00.0 1,206m 2:29.2 105 662 18 154
30:00.0 1,209m 2:28.8 106 664 18 155

Instead of dying at the end I felt like I could go quite a bit longer, my HR never got out of UT1, and it was relaxing. I think I'll do another week of prep, row along to some more darkhorse videos, and then re-start this plan then.

[winniewinser]

BPP W19S4 - 5x800m/2'R.... target was 1:47.3 from 5x750m/3'r in W15.

Found this very hard and the closest I've been to not finishing. Had to lay on the floor after as my breathing was desperate. Was seeing 1:53's in the last but found something to drag it back a bit.

14:19.7 4,000m 1:47.4 282 1270 28
2:52.2 800m 1:47.6 281 1266 28
2:52.4 800m 1:47.7 280 1262 29
2:52.1 800m 1:47.5 281 1267 28
2:51.9 800m 1:47.4 282 1271 31
2:50.9 800m 1:46.8 287 1288 28

[iain]

Time Meters Pace Watts Cal/Hr S/M HR
24:55.5 5,000m 2:29.5 105 660 21 162

30:00.0 6,021m 2:29.4 105 660 18 150
Instead of dying at the end I felt like I could go quite a bit longer, my HR never got out of UT1, and it was relaxing. I think I'll do another week of prep, row along to some more darkhorse videos, and then re-start this plan then.

Well done, a huge improvement!

[mitchel674]

Week 6.1. Sat on 2:22 for the 7500m until my wife called with 2k remaining and ruined my nice looking data.

I'm dreading the 3 x 2k coming up next. Not my favorite interval session. Just a reminder to me of how slow my 2k really is.

[AndyH]

Well, I listened to some advice and did not move onto week 2.

Did a 5k this morning:

Time Meters Pace Watts Cal/Hr S/M HR
24:55.5 5,000m 2:29.5 105 660 21 162
4:58.3 1,000m 2:29.1 105 663 22 150
5:01.6 2,000m 2:30.8 102 651 21 161
5:01.4 3,000m 2:30.7 102 651 21 164
5:01.0 4,000m 2:30.5 103 653 21 168
4:53.2 5,000m 2:26.6 111 682 22 171

Is this 1.1? I don't know. During the first 1k I was okay, the second I was thinking "I might not finish", during the third I was thinking that my last splits would be 2:35, and then at the end I felt pretty solid and managed to get a 2:27 last k. Finally figured out how to get my apple watch heart rate talking to ergdata. Trying to figure out what I should be at before I move on to week 2.

Well, that was a week ago. This morning I sat down with the goal of doing 30 minutes at 2:30 and 18 s/m.

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 6,021m 2:29.4 105 660 18 150
6:00.0 1,196m 2:30.5 103 653 19 141
12:00.0 1,209m 2:28.8 106 664 19 149
18:00.0 1,201m 2:29.8 104 657 18 152
24:00.0 1,206m 2:29.2 105 662 18 154
30:00.0 1,209m 2:28.8 106 664 18 155

Instead of dying at the end I felt like I could go quite a bit longer, my HR never got out of UT1, and it was relaxing. I think I'll do another week of prep, row along to some more darkhorse videos, and then re-start this plan then.

Good work! Massive improvement!

[AndyH]

Did 6.3 7500 yesterday. Was a good UT2 effort:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
36:33.5	7,500m	2:26.2	112	685	20	127
7:18.6	1,500m	2:26.2	112	685	20	119
7:19.3	3,000m	2:26.4	111	683	20	125
7:18.4	4,500m	2:26.1	112	685	20	128
7:18.8	6,000m	2:26.2	112	684	20	130
7:18.4	7,500m	2:26.1	112	685	20	135

and knocked out 6.4 today: [5000m] Aim to start this one at the same pace as the 7500m sessions this week, but once you get past half way try speeding up the pace by 1 second every time you feel able to.

I wanted to do this as a UT1 session at 20-22 rate. I setup a variable interval to potentially go :01 faster on each 500 after the first 2500, figuring I'd keep speeding up until my HR hit ~150 or I ran out of time. Definitely had a bit more pace in me. Not sure why it's showing a couple seconds of rest in between the intervals since I went from one straight into the next.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
24:06.3	5,000m	2:24.6	116	698	20	135
12:10.7	2,500m	2:26.1	112	685	20	124
r: 0:02	0m						
2:25.3	500m	2:25.3	114	692	21	129
r: 0:03	0m						
2:24.2	500m	2:24.2	117	701	21	135
r: 0:02	0m						
2:23.1	500m	2:23.1	119	711	22	137
r: 0:02	0m						
2:22.2	500m	2:22.2	122	718	22	143
r: 0:01	0m						
2:20.8	500m	2:20.8	125	731	23	145
r0m					

[iain]

I setup a variable interval to potentially go :01 faster on each 500 after the first 2500, figuring I'd keep speeding up until my HR hit ~150 or I ran out of time. Definitely had a bit more pace in me. Not sure why it's showing a couple seconds of rest in between the intervals since I went from one straight into the next.

PM only starts next interval when you accelerate the handle (unless you are too slow, starts after a little while, I thought it was 2S, but obviously not).

Nicely done. Shows you have a lot more to give!

[Sakly]

I setup a variable interval [...]
Not sure why it's showing a couple seconds of rest in between the intervals since I went from one straight into the next.

On a variable interval the PM5 needs a trigger to know, when to start the next interval. This can be a button press "next" or the first pull of the interval. So you get 1-3s 'rest' between the intervals, as this is the time to detect the next interval by your stroke rate (20 = every 3s a stroke, so largest rest can be 3s).
If you choose constant intervals with 0s rest, I'm sure the behaviour is different, as PM5 already knows when the next interval starts and no trigger is needed.

[Rowan McSheen]

Week 5/4 -- 20 minutes, 1-2 secs/500 quicker than previous 7000, so 2:12 to 2:13



No hrm but the step from 24 to 25 spm in the second half indicates that I had to work a little harder as it progressed. But it went well enough, not too demanding. Onwards and upwards.

[iain]

If you choose constant intervals with 0s rest, I'm sure the behaviour is different, as PM5 already knows when the next interval starts and no trigger is needed.

That would be logical, but PM doesn't start next interval at 0, during the lag it starts if the flywheel is accelerated or at the end of the lag period.

I first noticed this when doing rowing intervals along with an online cycling class. THrough the session I fell behind the class and had to start early to finish at about the same time.

I assume this was done to make the intervals more comparable where the first is always started when the flywheel accelerates. This contrasts with the race software which starts when it says "Row" and there is a reaction delay. This is why in races the initial average splits are slower and this can lead to people going out too hard to hit target in the way a single standalone piece would. Given higher adrenalin, this is a bad combination!

[Sakly]

If you choose constant intervals with 0s rest, I'm sure the behaviour is different, as PM5 already knows when the next interval starts and no trigger is needed.

That would be logical, but PM doesn't start next interval at 0, during the lag it starts if the flywheel is accelerated or at the end of the lag period.

I first noticed this when doing rowing intervals along with an online cycling class. THrough the session I fell behind the class and had to start early to finish at about the same time.

I assume this was done to make the intervals more comparable where the first is always started when the flywheel accelerates. This contrasts with the race software which starts when it says "Row" and there is a reaction delay. This is why in races the initial average splits are slower and this can lead to people going out too hard to hit target in the way a single standalone piece would. Given higher adrenalin, this is a bad combination!

You are right about the lag phase, but this does not contradict to what I wrote (didn't want to complicate things more).
As PM5 knows there is no rest between intervals, I'm pretty sure it would show 0 rest with 0m in it, regardless of your stroke rate and if you pulled a stroke during the lag phase or not.
As I did not use either one or the other with 0 rest, I don't know what happens in reality

[alex9026]

If you choose constant intervals with 0s rest, I'm sure the behaviour is different, as PM5 already knows when the next interval starts and no trigger is needed.

This, if you set rest to 0s you'll roll from one interval straight in to the next. Though I set up through 'variable intervals' so I can set the number I do.

[Sakly]

If you choose constant intervals with 0s rest, I'm sure the behaviour is different, as PM5 already knows when the next interval starts and no trigger is needed.

This, if you set rest to 0s you'll roll from one interval straight in to the next. Though I set up through 'variable intervals' so I can set the number I do.

Fixed your quote
Sure, only variable intervals allow to set a specific number, but I never use intervals with 0 rest for continuous pieces (don't know any reason to do it?).
I see, often it is used to integrate warmup and intervals in one session, like done here. For myself I like to split warmup and the actual session (if it is a specific interval session or time/distance TT), as I can get back to the actual session for comparison reasons in the next session.

[alex9026]

Ha, thanks, user error

So I'll use it on the occasions I have Ergzone connectivity issues. For example this morning, I wanted to row a 12k straight piece, if I set this on Ergzone I could set the splits, likewise Ergdata which would automate the split distance. Ime, the PM5 will only recognise the 12k as one piece, but I like the mental breakdown of a distance piece, so I set up 6x2000m intervals with zero rest.

[Sakly]

Ha, thanks, user error

So I'll use it on the occasions I have Ergzone connectivity issues. For example this morning, I wanted to row a 12k straight piece, if I set this on Ergzone I could set the splits, likewise Ergdata which would automate the split distance. Ime, the PM5 will only recognise the 12k as one piece, but I like the mental breakdown of a distance piece, so I set up 6x2000m intervals with zero rest.

You can choose your splits for any distance on the PM5 as well. It defaults to 5 splits, if you don't change it. But you can change it to whatever value you like.
Ah, but I get you now. You need to see the smaller distance counting down on the display.