Pete Plan Group - Startup Aug 20th thru 22nd

[bisqeet]

welll...
last years attempt saw me looking at a 01:50,2 average, I have done a fast 5k about 4 weeks ago @01:48, 5 so that was the pace for today.
preperation was an EFWU using my target as Average Watts =10W*Rate.
Had a little bit of back muscle ache from OPTZW drills yesterday, so wasnt sure what to expect...

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felt much at the half way point.

1st interval on the money,
2nd i sort of missed judged the pace the pace
- I do a sprint start +10 power strokes then settle. found out i was averaging 01:40 or so - backed off the pace, even drifted the last few minutes.
- thought i had gone off too fast and i was going to suffer later.
last was "interesting"
01:47 pace kept nearly all the way with a "blow off dust" acceleration for the last 500..

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time restriction cut down my cool down to a measly 5k that isnt worth mentioning - R18 - 2:07,6 - 21:16,3 End Heart rate 127

I then collapsed in a heap on the floor.
much faster than i thought i could do...

[JohnAd]

I then collapsed in a heap on the floor.
much faster than i thought i could do...

Excellent session, very impressive with nice negative spilts.

[G-dub]

Faster last...

Nicely judged, bet that hurt though judging by the hr, was the 24 rating deliberate for this? I thought the rate cap was only for the SS.

My HR runs a little higher than some - 193 max seen on erg. The session wasn't overly hard. I'm easing into the plan a bit. Last couple of times I tried the plan I crashed and burned a little. The rate just sort of happened in relation to the pace I was thinking of. Don't sweat me too much! I am following my plan and I can assure you I am working within the ranges of effort that I need to be at the moment. I can tell by my sleep being restless last night and the night after the 500 sets! Good session by you by the way. Quite speedy.

[Pie Man]

Isn't HR a funny thing, mine maxes out at 165 so all my work is done as a much lower range. I am trying out a new HR strap tonight so may be able to link it to the single PM4 at the gym if that erg is free to get some averages.

Did the first SS session last night after a long day driving. Went ok 8k @ 2:09 23 spm, wanted a lower stroke rate but it wasn't working for me so just kept at what I could do.

Really looking forward to the 5 x 1500m tonight

My 5k pb is 1:57.2 @25 so going to try for that pace.

[JohnAd]

Don't sweat me too much!

Didn't intend to do that at all, I don't really know my way round the HR stuff all that well but your 179 would be consistent with me trying very hard indeed and I was just offering support for your effort even though you weren't pushing it all the way it looked pretty hard to me.

[G-dub]

Don't sweat me too much!

Didn't intend to do that at all, I don't really know my way round the HR stuff all that well but your 179 would be consistent with me trying very hard indeed and I was just offering support for your effort even though you weren't pushing it all the way it looked pretty hard to me.

You bet! I had trouble writing the post while not sounding off put! I got what you were saying. And I guess I was reminding myself of what I told myself I would do this go around! And also replying to Dean at the same time. All good!

[jackarabit]

Apropos of training paces, small increments of improvement (2 or 3 tenths of a second per week) are sustainable over 2 or 3 Plan cycles. 2" bumps are not. The hats marked "model student" and "crash test dummy" will move from head to head as we procede thru the schedule. There's no reason to be over-sensitive to implied or overt criticism of either the "cushion" or the "overreach". The previous average/new target mechanism in Pete enforces a penalty for habitual pace excursions and makes us content with sustainable, if less dramatic, progress. Borrowing John's words, we can't "get away with" blowing off the discipline of the plan. The price paid is not confined to loss of peer approval. Pete will slag me (and all of us) like no one can! May you have smooth sailing to routine waypoints!

[mdpfirrman]

@ Dean - that's quite the impressive 1500 X 5! When I commented on your 500m before, didn't mean to be negative by the way. That 1500 row is more to what I'd expect out of you - great things. You've worked harder than about anyone this year on strong meters and it's showing in your times. Great work!

As for you and Joe's SS work, I know Dean is tall. I would imagine that you are too Joe. Marston (I feel) was just saying that the low rate work for Wolverine was too low rate for some (a guy like me that's average height). I think his intent with saying you can go faster than the prescribed rates listed on the Wolverine plan was just to not restrict us to heavy / powerful rows on the SS days (like L4 type of work - which certainly isn't recovery work). I think you both obviously kept HR in check on your SS days which is all the intent is for the day. Plus, you're both taller so it's natural your SPM is going to be lower that the guys that literally look up at you.

@ Glenn - nice work! I almost missed your 1500 (lots of activity on the thread, which is good) with all the postings already. My HR is pretty high too compared to most - I can relate well.

[G-dub]

Ok. We've established that we are a positive supportive group! Nothing but good cheer to be read into the posts. We all are all moving toward getting better with one eye on the sweeper van.

[jackarabit]

Mike writes:

As for you and Joe's SS work, I know Dean is tall. I would imagine that you are too Joe. Marston (I feel) was just saying that the low rate work for Wolverine was too low rate for some (a guy like me that's average height). I think his intent with saying you can go faster than the prescribed rates listed on the Wolverine plan was just to not restrict us to heavy / powerful rows on the SS days (like L4 type of work - which certainly isn't recovery work). I think you both obviously kept HR in check on your SS days which is all the intent is for the day. Plus, you're both taller so it's natural your SPM is going to be lower that the guys that literally look up at you

Elegant 3 in 1 post: historical context, Marston's intentions, complications of shoehorning the outliers. I would take 400 words trying to say as much but not so well! Chapeau!

[bisqeet]

I'm only getting positive vibes from the group.
I think it's quite hard to establish a baseline.
Personally, i haven't done any typical training since the last pp in Dec 2015, the majority of my training being ut2.
I does put those times in the spreadsheet ( under Dean of anyone in interested), but I'm finding those times now very easily achievable.
I'm guessing any improvement after the first rotation. Will be very slight.
Only my perceived effort (by myself) will hopefully be constant

[JohnAd]

For my day 2 SS I'd planned 8k 2:10@r22 but couldn't find a rhythm at 22 to get 2:10 so ended up eventually finding some sort of pattern at around 2:08 towards the end so will use that for SS from now on. Makes a nice change to feel refreshed rather than knackered from a session.

[Bloodbuzz Corio]

Nice 1500 intervals Dean and Glenn!

PP Cycle 1, Week 1, Day 4 - SS. 8,000m in 35:20.9 - average pace 2:12.5

HR again very controlled - max of 149 today with a bit more time in the 141-145 range than Sunday - but showing a fair amount of consistency overall (chart below also shows a couple of 8k rows from last week), and certainly a bit lower for me than this pace would be at 19-21 spm. Planning to stick with this pace for at least another couple of workouts, but if these ranges do continue may look to quicken by a second or two at some stage.

[bisqeet]

Don't forget, the Ss are your recovery rows.
Its always to easy to find total speeding up.
Avoid building up any lactate on your Ss days. It will effect your hard sessions.
I try not to go over 135 HR, which is about 60%

[jackarabit]

Allow me to demo what happens to naughty lads who dont get the SS message (maybe take a couple days)

Wk 1: SS#2
9k
Pace target: PE (Dr. Feelgood scale)
Df 115

Pace average near top nominal UT1 pace (2:21:4 or 68% of 2k watts)
Maybe getting more efficient (or digging deeper hole for interment tomorrow?)
Sorry legs, lungs says du jore yobs!
Channeling Jens Voight again.