Pondering the Beginner Pete Plan

[AndyH]

6.5. [6 x 500m / 2min rest] – These should feel quite short after those 800’s you did last week. Use your judgement for how fast to pace them, but beware going too fast on the early reps or you might meet Mr Lactic Acid, who you will become well acquainted with in the weeks to come.

These felt much more doable after the longer speed intervals of the last several weeks. Had some gas left in the tank for the final interval, bringing my overall pace down by :01....something I'll probably regret in a future week

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
11:55.7	3,000m	1:59.2	206	1009	29	163
1:59.9	500m	1:59.9	203	998	30	155
r: 2:01	217m						
2:00.0	500m	2:00.0	203	997	29	161
r: 2:01	220m						
1:59.8	500m	1:59.8	204	1000	29	164
r: 2:02	229m						
1:59.8	500m	1:59.8	204	1000	29	166
r: 2:01	183m						
1:59.6	500m	1:59.6	205	1004	29	166
r: 2:01	183m						
1:56.5	500m	1:56.5	221	1061	30	169

[winniewinser]

6.5. [6 x 500m / 2min rest] – These should feel quite short after those 800’s you did last week. Use your judgement for how fast to pace them, but beware going too fast on the early reps or you might meet Mr Lactic Acid, who you will become well acquainted with in the weeks to come.

These felt much more doable after the longer speed intervals of the last several weeks. Had some gas left in the tank for the final interval, bringing my overall pace down by :01....something I'll probably regret in a future week

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
11:55.7	3,000m	1:59.2	206	1009	29	163
1:59.9	500m	1:59.9	203	998	30	155
r: 2:01	217m						
2:00.0	500m	2:00.0	203	997	29	161
r: 2:01	220m						
1:59.8	500m	1:59.8	204	1000	29	164
r: 2:02	229m						
1:59.8	500m	1:59.8	204	1000	29	166
r: 2:01	183m						
1:59.6	500m	1:59.6	205	1004	29	166
r: 2:01	183m						
1:56.5	500m	1:56.5	221	1061	30	169

Nothing wrong with these ...and pushing the last shows more to come IMO. Week 6 so you're well into the plan and pushing on is where the gains come from. But I get it might make future targets a bit sharper

[Rowan McSheen]

Week 5/5 -- 2 x 10 mins, instrux say to hold same pace as previous workout but that's boring so I decided to do stroke ladders instead: 4-3-2-1 minutes at 20-22-24-26 spm.



Last time on the plan, a year ago, I was 1.5 secs/500 quicker overall on this workout. Not sure if that means conditioning loss or I just wasn't working hard enough today.

[winniewinser]

Week 20 starts but not enough time for the 12k in Session 1 so I did Session 3 and 30mins. More than enough as I am working tonight.

30:00.0 7,350m 2:02.4 191 956 20
3:45.0 914m 2:03.0 188 945 20
7:30.0 916m 2:02.8 189 950 20
11:15.0 917m 2:02.6 190 952 20
15:00.0 919m 2:02.4 191 956 20
18:45.0 921m 2:02.1 192 960 20
22:30.0 920m 2:02.2 191 958 20
26:15.0 922m 2:02.0 193 963 20
30:00.0 922m 2:02.0 193 963 20

[AndyH]

7.1 8000

I'm enjoying these longer rows...and seeing my HR come way down at the same pace and rate.....

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR
39:02.9	8,000m	2:26.4	111	683	20	124
7:45.2	1,600m	2:25.3	114	692	20	110
7:49.4	3,200m	2:26.6	111	681	20	118
7:49.9	4,800m	2:26.8	111	680	20	130
7:49.2	6,400m	2:26.6	111	682	20	129
7:49.2	8,000m	2:26.6	111	682	20	137