Pete Plan Autumn 2015

[G-dub]

C1: Steady Distance

3 X 15', 1'R, r18-20, 2:08.5 avg. 10.5K, 70%HRR ish

[bisqeet]

I just happen to be on the PP endurance waterfall today. I will initially target 8k-2" (2:15.3) rather than av. from previous cycle of last June (2:11.9). I need some R&R! I will report on the tale of the ticker.

good advice, jack - sometimes you got to listen to your body.
I didn't do a long warm down today - feeling the last few weeks of 100km+ - wife was training with me (cross trainer).
the sauna is on, and i have some beer in the fridge (and a bottle of wine, i'm a little undecided)

todays session 8x500 (500 active rest)
target based on average of the last 2 sessions 1:44

PP1_1_20151205.jpg (122.16 KiB) Viewed 5702 times

[jackarabit]

W3S3
Endurance intervals
Water fails haha
WO total 7.5k
Pace target 2:15.3 from 8k-2 (pace dialback from 2:11.9 last July)
Df109
1k WP; 2.5k CD

HR in AN, TR and above (>155bpm) after 1500m into 2nd interval so 60% UT and AT; 40% AN, TR.

[G-dub]

Another great session Jack. Well done.

And you too Dean!

[jackarabit]

Thinking the December CTC of 8x750 on 1 rest would make an OK substitute for the rePete of the 8x500 in second cycle? Short rest time may make pacing tricky but the sort of gasper I enjoy having finished. We'll see.

[bisqeet]

Thinking the December CTC of 8x750 on 1 rest would make an OK substitute for the rePete of the 8x500 in second cycle? Short rest time may make pacing tricky but the sort of gasper I enjoy having finished. We'll see.

how will you target this jack ?
i was thinking time from previous 500m +3sec, but it may not be enough for the complete 8 repetitions - the 1min rest may be harder than i think.

[lindsayh]

Thinking the December CTC of 8x750 on 1 rest would make an OK substitute for the rePete of the 8x500 in second cycle? Short rest time may make pacing tricky but the sort of gasper I enjoy having finished. We'll see.

how will you target this jack ?
i was thinking time from previous 500m +3sec, but it may not be enough for the complete 8 repetitions - the 1min rest may be harder than i think.

I think it is a good substitute Jack and a good tester.
FWIW my 8x 750 was 1:46.2 this week (maybe 95%) and my 2k 3 weeks ago 1:42 and 8x 500 might be a bit faster than that so +3 would be about right.

[G-dub]

I like it Jack. Something different. I'm not in on a team, but whatevs.

[jackarabit]

2k+5" to start.

Glenn, Forum Flyers is always recruiting. You proberly know some of them. Signup is simple and instamatic, no approval delay. Might want to send a note to Chris Whale that you're joining up for the CTC. No pressure to do it every month; you can cherry pick the challenges you like.

[G-dub]

That's proberly a good idea.

[G-dub]

C1: Steady Distance

20'/15'/10',1R, r18-20, 2:12

Not feeling 100%. Have some crud coughing going on. Rest tomorrow.

[lindsayh]

That's proberly a good idea.

Glen it is a great idea. You would be very welcome indeed.
The challenges are very varied and give you a chance to do things you otherwise wouldn't and benchmark with others.
The Flyers are all over the world including here and on the ISS site in the UK.
There is a thread on teams below as well.
Just sign up on the c2ctc site and enter your numbers and help "float a boat".
There is also the holiday challenge here as well to encourage meters.
best

[jackarabit]

Kill 2xbird w/1xstone. Allrighty then.

[jackarabit]

W2S6
Recovery
20' @ 2:24.4 av., 21spm, lost HR
20' @ 2:25:5 av., 23spm, 133bpm av HR
1' @ 1:51.3 av., 33-36spm
1k WP; 1kCD

[ericallenboyd]

Back on the erg after 10 days recovering from my treadmill injury. only w2d4 now and behind everyone else now as I had to take that time off. 8k recovery row at 2:15 avg 500 m.

https://connect.garmin.com/modern/activity/976987744