Pete Plan Autumn 2015

[Galeere]

W3D1
4x1000m Target =1:47, Rest 1000m@2:30/500

The 4 x 1.000 is a good predictor for the 2k and by that standard and adding the turkey issue as well as the bad pacing you are sub 7 again Dean. When you set your target @ 1:47 why do you go @ 1:42ish for the first one though?

The mind tells me to do 4x1000@1:42. The body tells the mind to take a running jump on interval be. 2.

No, I wanted to see if I could. On paper I should be able to sub 7, but when I do a 2k, I always hit the wall at 1200m, I think it's because I do too little at higher rates (sub7 pace).
My last 2k was something like 1:44, 1:44,1:55,1:42. I just need a breather in between (mental block)

It's one of the reasons I do active rests (keep the motor ticking over)

Well, it was not the first time that you start at paces much faster than planned and you are paying dearly for it on the last intervals. You would be averaging faster paces if it was the other way around (go negative, not by much but go negative). That you still went below 1:45.0 is a good indicator that you could probably go for sub 1:44 next time if (sic!) you start with a 1:44 flat, stick with that for three intervals and then give it all you got on the last run. No upfrontloading, no experementing with lactate overdose (and turkey reminents). Regarding your last 2k it seems like you weren´t ready for a sub7 but also you might have done better starting with a 1:46 and work it down from there. Alas, your progress indicates that you won´t have a problem to go sub 7 anyhow, but still it will lead to a better result and a better feeling with good pacing (your 4x 1k indicates an initial pace of at least 1:44). Just my 2cents and I know - everybody is a critic. You are doing extremely well.

[jackarabit]

Dean, I believe the view which Hardy presents is the righteous moneyball perspective. Occasionally ideosyncratic pacing "decisions" disqualify me for preaching from this pulpit but I'm certain neg splitting can be accomplished as a practise exercise and possibly for maximum effect in a TT. The first step is reining in the the first interval rep such that it's not faster than target pace.

[kacken66]

Hey Magnus. Will you be racing the public venues next year?

My goal next year is to compete in crashb or bric, probably bric, not realy ready for crashb in feb, will be 50 in june, uppgrade to 50-54 group so bric in december will be good.

[bisqeet]

Dean, I believe the view which Hardy presents is the righteous moneyball perspective. Occasionally ideosyncratic pacing "decisions" disqualify me for preaching from this pulpit but I'm certain neg splitting can be accomplished as a practise exercise and possibly for maximum effect in a TT. The first step is reining in the the first interval rep such that it's not faster than target pace.

yes, my faults are well known - its not the first time my "pacing" / enthusiasm lets me down on my training goals.
At least no one can say i don't try and give 100$ - and at least this way I know theres nothing left at the end... :p

I plan to use the data I've collected on the previous rotations and apply paul's law to determine an average pace and use that as the target:

[christopherregisryan]

yes, my faults are well known - its not the first time my "pacing" / enthusiasm lets me down on my training goals.
At least no one can say i don't try and give 100$ - and at least this way I know theres nothing left at the end... :p

I plan to use the data I've collected on the previous rotations and apply paul's law to determine an average pace and use that as the target:

Pete sez when in doubt, negative split the intervals so that they are doable. If you have extra gas in the tank, use it on the final interval. Your 2k experience is an advertisement for negative splitting. If you can punch out a 1k at 1:42 with energy to do three more intervals to finish below 1:45, you should feel great after 1200 at 1:45. Keep telling yourself that you feel good all the way from 1000 to 1800. From there, you will smell the finish line and muster a sprint to bring yourself under 7. IMO, 4x1k is HARDER than a single 2k. You are totally ready to harvest the sub-7 2k you have worked for. It is there when you want it! Great preparation! Next up, execution. - Chris

[G-dub]

I was thinking the same thing Chris, if Dean goes out at 1:45 flat for the first 500 (even if it feels like he's holding back) he will feel really strong through the middle (probably inching the split down a bit as he comes out of it) and then will kill the end.

[hjs]

Dean, I believe the view which Hardy presents is the righteous moneyball perspective. Occasionally ideosyncratic pacing "decisions" disqualify me for preaching from this pulpit but I'm certain neg splitting can be accomplished as a practise exercise and possibly for maximum effect in a TT. The first step is reining in the the first interval rep such that it's not faster than target pace.

yes, my faults are well known - its not the first time my "pacing" / enthusiasm lets me down on my training goals.
At least no one can say i don't try and give 100$ - and at least this way I know theres nothing left at the end... :p

I plan to use the data I've collected on the previous rotations and apply paul's law to determine an average pace and use that as the target:

No true, when we mispace a session, both starting to fast or to slow we will not get a 100% effect. Its just giving your best in a random way. Its doing that keeping in mind your abilities.

For 4x1k, my prefered pacing is the first three more or less flat and a bit extra for the last. If you can,t do the last the fastest, the first three where to fast, if you can speed up more than 1.5 seconds on the split, you had to much left.

4x1k on 5 is a very good predictor for 2k pace. You can have faith to hit the split you got on this sesh for your 2k. But! Do not go out fast. The last 500 should be the fastest, the first 500 should feel like a breeze.

[G-dub]

Steady Distance:

4 X 20' @ 2:10, r22, approx 18.5K, > 72%HRR, > 1' R between sets to drink a sip, rearrange and let HR settle to 105ish.

[jackarabit]

W2S6+
Recovery
8K
Df 109
39:33.1
Av pace 2:28.3
Av HR 130 (64% HRR)
Av rate 23 spm

[bisqeet]

W3D2:
Relaxed. Wet and cold day and the wife had some freebie tickets for the gym.
20 minutes water rower (yuk)
80 minutes weights.
Sauna and an *coff* isotonic *coff* Bavaria Wheat beer...

[jackarabit]

4x1k/5'R? How are others pacing? Previous cycle? 2k+1? 2k+3? Bat out of hell? Lot of chatter on daily training thread about this session being a reliable predictor of 2k time. Last time I tested, 2k time was best 4x1k-1.3". Is 4x1 an uncannily accurate predictor in your experience?

[G-dub]

Last time on PP, first cycle, I did it at 1:46.6. My 2K was 1:45.8. I always assumed it was a half to one second slower than 2K. Rodney used to say that. Not sure what I would have done if I'd done it on second cycle. This time I am not going to try and test 2K potential - I'm going to let it flow off of a 1:47 first one.

Edit: I looked back at our thread and didn't make it all the way on the last interval. Something to do with what I was sitting on. And it says I was fading pretty pretty hard, so I should have done them slower. My splits were 1:46.6,1:46.6,1:46.4, then 1:46 something, but it was stopped with 600 to go to rearrange then I did the rest as a separate piece.

[jackarabit]

Conservative choice sounds right, Glenn, as this is first time thru in the autumn edition. I'll add a few tenths and use 2:06. If I should have a good run and burn down the last rep, I can adjust In a future cycle. I'm scheduled for office surgery on wrist and elbow left arm (nerve sheath release) in late December so out of action for a bit. Will follow the tests with interest. I might try a run out of synch with the planners.

Forgot to ask are we going with a fourth week in the cycle or only three?

[G-dub]

Well since I am taking two days between hard sessions, it comes out to 4 weeks anyway - without adding any additional different sessions. Those that are doing the prescribed program would either flesh out a fourth week like we did last time, or keep chugging.

[mdpfirrman]

4 X 1000m according to PP blog (written by Marsten) is PB 2K + 1 second. I'm about to head out to the gym shortly. I'm shooting for 1:51.5 today. Sorry to be gone late last week. My butt was sore again (chaffing issues still not resolved completely). I didn't do last week's timed piece of 5K but did last week's interval sessions. Back to it today.