Pete Plan Autumn 2015

[G-dub]

Nice tight bundle Eric. What is your level of effort on these?

[bisqeet]

w1d3, 5x1500m. target 2:02 500m

Looks very stable. Maybe even too slow ?
You made it look very easy....
Sigh....gonna do my bit now

[ericallenboyd]

Effort was 85-90% probably. I probably could have done 2:02 splits but trying to hit the targets the first time through for all of them. Four and five i had to kick it up a towards the end to make the 6:06 finishing time.

Nice tight bundle Eric. What is your level of effort on these?

[G-dub]

Nothing wrong with that. Good session.

[ericallenboyd]

Starting to feel better and in much better erging shape

[bisqeet]

thats the way to do it:

well - rowpro crashed half way thru (i think the laptop tried to enter power save or something - will check the event log after)
the data was stored on the pm5, but not very tidy:

2 k warm up
5x 1500m - R1000m @2:30/500 pace ~5:00

add 1k cos diamonds are forever was still running:

splits:
1:53,8
1:53,8
1:53,8
1.53,5
1:51,5

20151116_PP_1.3.jpg (91.03 KiB) Viewed 5583 times

[ericallenboyd]

Nice splits

[jackarabit]

Good runs, Eric and Dean.

W1S3
R&R
30' treadmill @ the Y. 2513m @ 2:23. Goblet squats. Leg curls. Incline presses. Roman chair. Stretching. Taking advantage of day off.

[mdpfirrman]

Formally started today on Pete's Plan. I'm going to try to hang in there with you all as long as my body holds out (on the full plan).

Wk 1 / Day 1 500m X 8

Knew what to expect as I did this one about two or three weeks ago (if you go back through the thread you'll find my post). Last time I started out too quickly and crashed and burned on the last two. Jack gave me some advice (to slow down just a bit) and I took that and applied it today. Also, Bob suggested take two 2K time trial times to judge off of for the pacing which I did - my last 2K time (7:34.6 and my PB, 7:30.0). Used 7:32 to pace so my goal was 1:50 for today pace

Instead of showing a pic, I'm just going to manually type it in.

1:50.1 / 28 SMP
1:50.1 / 26
1:50.1 / 27
1:49.9 / 26
1:49.7 / 27
1:49.2 / 27
1:48.5 / 28
1:47.3 / 26

1:49.3 Avg / 26

Most consistent I've been and loved that I was able to negative split with some really solid pacing (for me). Jack, you had mentioned to me that perhaps I just needed to work on the pain threshold to get faster (as my long distance times were stronger relative to my short times). Perhaps this is true. My HR was really up there (don't wear a monitor any more - my HR would freak most out as it's really unusually high as 145 to 150 is slow for me and not unusual to hit in the 190 range. I think my max is around 195 or so). Hope I wasn't pushing too hard but I seemed OK afterward and recovered quickly.

[G-dub]

Very nice work Dean and Mike. You both look ready to bring those early splits down next time.

[Tyche]

W1D1

6x500m 3', was completely out of energy and almost fainted on number 6, so i stopped there.

Split 1.39 for the 6.

[jackarabit]

Mike, sweet set of intervals done by the book. Pouncing on #8 while DROPPING the rate! That sends a subtle message about power reserves! Well done!

[mdpfirrman]

Thanks Jack and G-Dub! Yeah, I was falling off a bit on the 7th so sped it up a tad. Just went for it on the last one and decided power through it was the only way I was going to do it. One tweak between last time and this time - my active rest last time (I think) was a bit too active. If I needed a breather I took it this time and mostly rowed REALLY slow. I've learned a lot from all of you and really appreciate all the advice.

Tyche - Ahh to be young!! Nice times for the six.

[ericallenboyd]

I am loving the pete plan to be honest but over the past 4 weeks of 6 days erging I do have to say I miss running and cycling as well.

If I were to transition doing the PP 4 days in order to run and cycle a day or two what workouts should I pick each week?

I am not sure I am going to do this because I do like erging 6 days a week but just throwing the question out there.

[left coaster]

5x1500, average pace of 1:56.6, 1:57 to start, 1:56 for last, spread evenly between for the other 3.
My heart reached a walloping 149bpm, saw 153 for a bit but eased off to keep my splits consistent, it's emerging that I may be one of those 'low max' folks. Either that, or I'm a bit lazy and just don't like working that hard, which feels entirely possible as well.

I feel quite good after that set, a tiny bit shaky in the paws but otherwise it was like... meh... no biggie. which is progress for me on it's own. I'm also a few couple seconds faster, and a few beats per minute slower hr, than my last attempt at this about 10 days ago.