Pete Plan Autumn 2015

[bisqeet]

yesterdays recovery turned into a bottle of dornfelder -
today W1D3
2k wu
5x1500 R 1000m@2:30 Target 1:52
5k wd

20151207_1_3.jpg (103.62 KiB) Viewed 5184 times

new target 1:50 ! getting faster...

[mdpfirrman]

Nice work Dean / Jack on your sessions!

Today was 8 X 1000m. Improved from last session (avg 1:49.3 last time around).

It was nice having a benchmark doing it the second time around. I kind of did it "on the edge" a bit as some have suggested (just short of the fly and fade hopefully).

1:50.2 / 28
1:49.9 / 27
1:49.2 / 29
1:49.7 / 27
1:48.9 / 28
1:48.3 / 29
1:48.4 / 28
1:45.6 / 29

1:48.8 / 28 avg.

Felt good and recovered quickly though this was challenging for me.

[G-dub]

Dang Mike, 8 x 1000 is a ton of work! How much rest between?

[mdpfirrman]

Nice work Dean / Jack on your sessions!

Today was 8 X 500m. Improved from last session (avg 1:49.3 last time around).

It was nice having a benchmark doing it the second time around. I kind of did it "on the edge" a bit as some have suggested (just short of the fly and fade hopefully).

1:50.2 / 28
1:49.9 / 27
1:49.2 / 29
1:49.7 / 27
1:48.9 / 28
1:48.3 / 29
1:48.4 / 28
1:45.6 / 29

1:48.8 / 28 avg.

Felt good and recovered quickly though this was challenging for me.

[G-dub]

Well 8 X 500 is still a ton of work! Nice session. You are prodding yourself forward nicely. One thing to think about is the rate. Since these are eventually done at faster than 2K pace, they can be practiced at a higher rate that gets you ready for 2K test. I think many fellows are between 30-35 on 2K rate - especially those of us less tall. I guess what I am saying is it looks like there is nice room to keep getting faster.

[jackarabit]

Mike, the average stroke rate per iteration tells the tale (wish everyone would post them). You stomped hard on the third and had to cool your areobic jets so stroke rate dropped and pace slowed in the two following. Third quarter optimism took hold in #6 and you returned to the pace of #3, held that pace thru #7, and nailed the lid down in the final. The positive pacing in the middle can be called a Fade but I see the workout in total as a Fly, Adjust, & Recover.

[jackarabit]

The 8x1 piqued my curiosity also. Sure to double your pleasure that way!

[mdpfirrman]

@ Jack - you must have saw my typo before I edited it (8 X 1000m - oops). Not that strong. I'm finding that doing the slower rates, like you mentioned, does help me catch my breath. PP has helped me more with that, I think, than anything else. It's ironic Glenn that you mentioned higher stroke rates. That's all I used to do mostly. With the steady state days, I was thinking that I've gone totally in the other direction after practicing working slower (perhaps too much so). I did the last two intervals at around a 34 for as long as I could (which was around 300m till I pretty much faded). Not indicative of the final times, but the last two intervals were a tail of two halves --250m or so fast and furious then just hanging on. I was actually trying to work on what you mentioned Glenn to see if I had a higher stroke rate (this time including more power) in me.

[G-dub]

It will come for sure. What is nice is it looks like you are keeping the rates and the power in proportion, which many would argue is a good thing, and you've got good power at those rates. Sometimes when the going gets rough a higher rate can feel less hard (this is something I am not doing on the endurance intervals - allowing for a higher rate on the last rep or two to keep the speed up. I've been trying to. K eep those at 26 or so and then loosing power at the end - at least that is my December 7 story). And in fact I've had it work the other way too, where lowering the rate got me back on breath and rhythm. But anyway, good going. I think you will enjoy 1:44 or so on 32-34 very soon.

[mdpfirrman]

Also, starting today, forgot to mention that I'm putting my workout times in my online log. It didn't click with me until someone mentioned (Glenn or Hardy I think) that you can use your last PP round to gauge your pace for the next round. I was just logging my meters and overall time and then putting just 8 X 500m into the log before. Now I'm putting this information in it too. It was a bit too arduous to go back through the entire thread to find my times from the last go around. Now I'll have it in my log. I am trying to apply what I'm learning here. You all have been very gracious with your advice.

[G-dub]

So on the British forum "Pete Plan" thread, HE says to take your average from today's session and do all but the last at that pace next time. The last is all out to set a new average (hopefully)

[Galeere]

yesterdays recovery turned into a bottle of dornfelder -
today W1D3
2k wu
5x1500 R 1000m@2:30 Target 1:52
5k wd
new target 1:50 ! getting faster...

Excellent workout, Dean, great pacing!

[Galeere]

Nice work mdp and good job to take note of your times and progress.

[jackarabit]

W3S6.2
SS recovery
45' @ 2:26.4 av.
22 spm av.
Av. HR 128bpm (<70% HRR)

[bisqeet]

W1D4 "Recovery"
Target: HM-21907m - - @PB Pace +5 = 2:02/500m
Achieveed: HM-21097m - 1:25:44.8 - 2:01.9/500 @24SPM - 1376 Calories