Pete Plan Group - Startup Aug 20th thru 22nd

[mudgeg]

PP Beginners Week 6 Day 2

3 x 2000m. Second time around after aborted attempt yesterday. Target 2:08/2:06 - times for 2 x 2000 in Week 3.

Actual:

1. 2:07.8
2. 2:05.6
3. 2:06.3

The elusive sub 8 still seems a long way off.

Second interval felt good and I wished I had pushed it a bit more. Paced it all wrong on the third. Only have a PM2 so don't get the 500m splits but coming into the last 1000m I was at a running average of something like 2:11, so had to did deep to pull that back to something half way decent.

[G-dub]

PP Beginners Week 6 Day 2

3 x 2000m. Second time around after aborted attempt yesterday. Target 2:08/2:06 - times for 2 x 2000 in Week 3.

Actual:

1. 2:07.8
2. 2:05.6
3. 2:06.3

The elusive sub 8 still seems a long way off.

Second interval felt good and I wished I had pushed it a bit more. Paced it all wrong on the third. Only have a PM2 so don't get the 500m splits but coming into the last 1000m I was at a running average of something like 2:11, so had to did deep to pull that back to something half way decent.

Dude, just do the first interval at 2:20 then kill the second one below 8:00. Do the last one at whatever pace you have left in you. Isn't this workout about the middle 2K anyway? Or is that the 5K plan?

[mudgeg]

Glenn, thanks. Must be the 5k plan because the BPP just states something like aim for the same pace as Week 3 and try to maintain it on the third rep. Guess I am a bit wary of really going for 2k until I know I can do it sub 8. I guess I should not be downhearted as the second interval would have been a PB if I was chasing that. My plan is to follow the BPP until at least half way before I do a 2k test.

[aussieluke]

Should add further that I'm not planning to change what I'm doing at the moment, just thinking further down the line.

And yeah I am currently doing well on it because I am just doing it as written day after day. There is definitely a joy and some free will gained from not having to think about WHAT you're going to do, and just concentrating on HOW you're going to do it.

I've had this discussion plenty of times with weightlifting programs and kettlebell programs and so on, and it always comes down to 'if you change this or that then YNDTP' (you're not doing the program). But it doesn't hurt to think about these things and ask why we're doing them.

[gooseflight]

While we're having question time in here lol, I've been pondering: has anyone tried to distill the Pete Plan down into fewer core workouts - like perhaps one or at most two ideal weeks worth of the most useful sessions?

For example I really like 8x500m and 4x1000m, but see less value, rightly or wrongly, in the speed pyramid or the 3k 2.5k 2k waterfall like I did today. Are they there for any more purpose than some variety? The 4 x 2000m is brutal and horrible, but seems much more use to me than the 5x1500m

So without trying to pretend to know better than those much more experienced than me, just wondering if the whole thing could be simplified even further?

Interesting.

I think I am correct in saying that the waterfall, pyramid and 750s weren't in Pete Plan "Mk1". I certainly never rowed them in my early encounter.

In my opinion, your post identifies the most useful interval sessions of the Pete Plan although I think the 5 x 1500 still deserves a place.

[G-dub]

I love the 5 x 1500 for some reason. I think for 2K it seems really relevant if you can keep pushing its pace closer to 2K pace. I wish the PP had the 3 x 2K session from the 5K plan, where the middle 2K is practice for the real thing.

[mudgeg]

@paul45, thanks Paul, advice much appreciated.

[S-man]

PP wk7, d5 Hard distance row. I really dislike long distance rows, no stamina , so decided to take the bull by the horns and do the 10k today. My best 10k in the last few years was at an average of 2:16.5 r22 which I did recently just before starting the PP. Decided to start at 2:17 and then speed up.
10k - 2k averages
1. 2:16.3 r22
2. 2:16.1 r22
3. 2:16.0 r22
4. 2:15.5 r22
5. 2:14.4 r23
Time – 45’ 13.9s average 2:15.6 r22

My lack of long distance work at any pace better than SS was obvious - fine until ~30 min in at which point I really started to feel it. Glad that one is done for a while, although would really like to beat my PB from 2010 (2:13.1) by the time these PP cycles are done.
Sanz

[jackarabit]

Taking a rest fom rowing today. This horse anchor showed up this morning. All you Kbell swingers know the weight. I really need an 8 kilo but I don't look good in pink.



Looked at the Metrixx, Rogue, etc. mentioned by Luke. I liked the Metrixx Classic but ended up buying this el cheapo comp bell. Good price shipped and looks OK except for rough handle. Spent an hour this evening cleaning it up with 60grt emory cloth.

[aussieluke]

Cool Jack!

Those steel bells usually do need a bit of sanding around the handle no matter the price.

Honestly not sure what weight it is though as they don't always conform to the standard colours. ...but assume it's a 12kg

Can you press that overhead? The single arm press is one of the very best all-round strength builders I know.

[jackarabit]

It's 12 kilo. I found some chalkline chalk. Feels slightly grabby. That's good, right? I can do 1x5 standing overhead both arms. Have to be careful with left shoulder! Lot easier with 15 pounder at the gym. I have done 2-arm swings and goblet squats with 25 lbs so pretty close to 12 kilo. I also tried racking it. Starting to get the weightless hang and push thru the handle. More than heavy enuf for me!

[Goldenbarry]

image.jpeg

Performing a couple circuits of my weight routine prior to these interval workouts feels like it gives me more power. Maybe it's just psychological. Does anyone else moderately lift prior to speed work?

[G-dub]

Great work GB! That last one on r25 is awesome. I agree that doing a little weights before gets you primed. May need to revisit that. Been away from the weights for a few weeks.

Nice KB Jack! Dang boy, you are lean!

[Goldenbarry]

Thanks Glenn.

I had the same thought when I saw Jack's photo. You're looking ripped Jack! I've got to stick with this program and maybe throw in some kettle ball workouts.

[aussieluke]

It's 12 kilo. I found some chalkline chalk. Feels slightly grabby. That's good, right? I can do 1x5 standing overhead both arms. Have to be careful with left shoulder! Lot easier with 15 pounder at the gym. I have done 2-arm swings and goblet squats with 25 lbs so pretty close to 12 kilo. I also tried racking it. Starting to get the weightless hang and push thru the handle. More than heavy enuf for me!

You shouldn't really need chalk unless you are planning long sets (5-10 minutes non-stop). If you've sanded the handle it should feel pretty good without. Chalk like you say can make it a bit too grippy and will lead to torn hands.

Good option is to go without chalk until later in a workout if you get a bit sweaty then use a little.

Good that you can press it. The classic kettlebell press workout is ladders: 1 left, 1 right, rest, 2 left, 2 right, rest, 3 left, 3 right. That is one ladder (1 x 1,2,3). 3 ladders would be the whole workout. Eventually building to 5.

Kettlebells don't need to be heavy - it's all about the movement and quality reps.