Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

I said to be nice!! 1:53!! How about 1:53.5 and see if I don't puke.

[aussieluke]

OK team, I have one workout that I have time to give it my all this week. Should I:
1. Take on a 5K and see what happens
2. Do the 4 X 1K that was supposed to happen this week
3. Do the Waterfall that was supposed to happen this week

I need direction or whatever I do will have the potential to be not good. Be nice.

If you're going to go hard, then go hard ...and you don't get much harder than 4 x 1000m

On either of the other two you're going to have to hold something back to go the distance.

[G-dub]

OK team, I have one workout that I have time to give it my all this week. Should I:
1. Take on a 5K and see what happens
2. Do the 4 X 1K that was supposed to happen this week
3. Do the Waterfall that was supposed to happen this week

I need direction or whatever I do will have the potential to be not good. Be nice.

If you're going to go hard, then go hard ...and you don't get much harder than 4 x 1000m

On either of the other two you're going to have to hold something back to go the distance.

That's what she said

[JohnAd]

I said to be nice!! 1:53!! How about 1:53.5 and see if I don't puke.

Your 5x1500 tell a different story to your waterfalls, but fair enough maybe try the 3k at 19 min pace so 1:54 and see if you could imagine thinking 2k to go I can step it up a bit or just I could imagine hanging on if I had to.

[G-dub]

Thanks John and Pie Same 185 HR as always! Sure felt like I was maxing, but I guess not.

[Pie Man]

Nice session Glenn. How did you feel at the end of the 3k?

[JohnAd]

Very strong looking first 3k there Glenn, so how did it feel? Inquiring minds want to know. Looks like that 5k pb is next up for a smashing.

[Litewait]

BPP Week 6.2 3x2000m r4' DF113

Skipped yesterday, anemia riding me, and even though I still didn't feel well I wasn't going to miss another day. Last 1,250 was pure agony. Target before I started feeling crappy was < 2:12, so what do I, try and beat it, sheer stupidity.

Time Meters /500m Watts Cal/Hr s/m
26:22.0 6,000m 2:11.8 153 826 24
8:43.7 2,000m 2:10.9 156 836 25
8:44.1 2,000m 2:11.0 156 836 24
8:54.1 2,000m 2:13.5 147 805 24

[G-dub]

End of 3K didn't feel as bad as end of 2.5K and definitely not as bad as end of 2K! I am pretty sure that I would need to negative split a 5K attempt - I would want to feel a little better at 3K, being the soft boy that I am. But this session sure was a confidence builder and I wouldn't have gone there without having the gauntlet laid down!

[Slacker]

Tim: You beat your target AND you were not feeling well. I'd call that a success and you know you could have done better if you were ready to row.

John and Glenn good job!

Mike: Hope you get back up to speed soon.

[G-dub]

BTW John, you smoked your waterfall with some strong strokes! Notice my weak little pulls Next cycle I'm going to focus a little more again on power during the endurance intervals and hard distance day and be less PB seeking (easy to say, eh?). Its been nice improving the times for the endurance pieces this go around, but I need to make sure I am grooving a stroke for the 2K. I want to focus more on the speed intervals so as to hopefully rip a nice 2K soon.

[mudgeg]

PP Beginners Week 5 Day 2

4 x 800m - target pace same as W4/2 (3 x 1000m) which was 1:58.0

Actuals:

1. 1:58.5
2. 1:57.2
3. 1:55.9
4. 1:53.9

Felt so much better than the near death experience of the 3 x 1000m. I'm beginning to learn pacing which is half the battle - a few weeks ago I would go off at 1:50 and crawl down to 1:58. Now I am more sensible and have more left at the end.

Next up is another 7000m which I may do tomorrow as time this week is pressing. I was thinking a more gentler recovery row are say 2:20/2:15 and not try and hunt down my previous 2:12 pace. Any thoughts please?

[G-dub]

Gordo, great job on the intervals. You smoked the last one. On the 7K, there is nothing wrong with pulling back, but at the same time I think the intent of those rows is to keep pace somewhat consistent as you add distance. I don't think you necessarily want to flop back and forth between too hard and too easy week to week. So maybe it's time to find a good pace that is about 75-80% effort and work that for awhile?

[Litewait]

Gordon, I agree with Glenn. Don't push it back too much unless you are really feeling beat. Granted my times weren't as stellar as yours, but I did 7k #1 @ 2:18.5, 4x800 @ 2:07, 7k #2 @ 2:16.3. I'd put down good money that you won't be overdoing it at 2:12 again.

[Kxthor911]

Hey guys, whats up? Did week Week 5 Day 1 yesterday and attempted Day 2 4x800 today. I didn't make one session of the interval so I decided to do the optional day 4 to do a little bit of recovery instead of the interval.

Week 5 Day 1 -7000m - set up for goal of 2:22 like normal. I ended up meeting my goal around 2:21.5-2:22.5 - Yesterday.

Week 5 Day 2 - failed, muscles to tired, will rest a bit more and try tomorrow

Week 5 Day 4 - optional 20 minutes. Recovery day 20 minutes easy.