Pete Plan Summer 2015 starts June 14

[gregsmith01748]

Seems like its a dull week so far except for Galeeres awesome HM and 1000. And Jacks PR in HM too. Nice going sirs.

I agree that Galeere's HM and 1000 and Jack's HM are great achievements, but I don't think that is what made this week exciting.

Looking at the screen shot of a 4x2K with a negative split and a faster last is a transcendent thing for me. It takes real discipline and commitment to do that on a daily basis. If you put in the work, then the PBs are basically just harvested in time.

[G-dub]

You are right. I forgot about that one. Galeere ruled this week.

[jackarabit]

Funny thing is I had no trouble with 1st and 2nd. I bled a couple tenths on the second near the end. But then cheese in the legs. Never done this before but today I got off the seat during the 2nd rest, lay down and elevated my legs, fixed me right up! Had to shorten up just a bit in the final but legs felt fine. Wasn't even gasping despite TR ticker speed. Also warmer than usual (86°) as power out and no AC but didn't bother me. Very PO'd at myself for blowing off school yesterday! Don't locate your erg near a wishing well! Jack

[jackarabit]

Aw shucks, Dub, I thought Greg was talking about my erg stylin. Maybe both of us got a passing grade? Jack

[G-dub]

Hey partner, we are doing the workouts and working hard. I was just a hair soft this week but I am proud to have finished all the interval sessions pretty well. I really felt good on the speed pyramid and am happy with that average split. And Gregs point only gets me ready for next week! Let's keep going for it!

[Bob S.]

@ Galeere: Congrats on the new 1k PB. I wonder if a faster stroke rate would improve it even more. 35spm and 32spm seem a tad low for a 1k. What do you use on the 500 and 2k?. You have probably posted all that, but I wouldn't remember.

Bob S.

[jackarabit]

@ G-Dub: HEAR HEAR!

Keep those pacing hints coming, particularly on week 4. We can all season to taste.

[G-dub]

Dang Jack - I didn't see your workout!!! I guess you and Galeere both killed it! Now I really need to get my hind end in gear next week.

[jackarabit]

Kool. Just had to blow my tiny horn. It's toot sweat, eh, mon ami?

[Galeere]

Thanks guys for all the motivation and tips I am getting here. It has been a succesful week.
Congrats Jack on your redone 4x2k. Excellent work.
@ Bob: I seem to be on the slow side regarding SPM; my SPM-max on the .5kPB was 36. Henry already pointed out that that should be considerably higher. I will have to train for that specifically.
Did another 60min recovery row at SPM 20, HR avg. 131, max. 140.

[Galeere]

Hey partner, we are doing the workouts and working hard. I was just a hair soft this week but I am proud to have finished all the interval sessions pretty well. I really felt good on the speed pyramid and am happy with that average split. And Gregs point only gets me ready for next week! Let's keep going for it!

G-dub your speed pyramid was faster then mine and your avg. on the 4x2K was close and done after a long night with friends. Your 6K was hard work also. So not to worry, you are doing good and it´s going to be a good next week also What pace are you targeting for the 4x1k?

[G-dub]

Good question on pacing. Hopefully Coach Greg can impart his wisdom. When I read the Pete Plan it says (in caveats) that this one is 2K +1. My current 2K is on 1:47. I did 3 X 750 w/ 1:30 rest at 1:45 and the speed pyramid at 144.8 so I think I'm a hair better than the PB. I honestly am thinking 1:47, 1:46 (ish), 1:46 (ish), 1:46. If there is more to get on the last, I'll hopefully have the stones to get it. My biggest goal, slightly higher than average time, is to finish and finish strong. I was hoping you would go first!

[G-dub]

45 minutes UT2. Rest day tomorrow.

[jackarabit]

I'm targeting 2:08.4 (av. pace from 8 June). This is seriously out of whack from 2:10.7 av. for PB 2k from November 2014 (2K - 2.3"). It would be so nice to imagine that thIs might indicate 8:32 on a 2 k test but I know better. My endurance is not there. I suspect that the first of those aborted 2K intervals (8:38.4) on Tues. Is close to my 2K limit. Jack

[jackarabit]

Week 2.6
8k recovery
No rate cap
HR capped top UT1 (150bpm)
Df 110
No warmuo, 500m down

No nonsense journeyman effort. Put in six consecutive workouts this week--Woof woof! Volume for week was exceptional; with the HM just under 76k. Left wrist and fingers killing me but I believe the CTS brace is doing some good as wrist feels better afterwards. Treadmill, upper body weights, foam rolling, stretches tomorrow at the Y. Jack