Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Tim, you won't believe the progress you will make. I'm on year three (not that I am anything special) and there are some parts of it that are finally coming together it feels like. You are putting coins in the bank and as John said, it is all cheers from the group - we are right there with you.

[Kxthor911]

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Hey guys what's up? Week 3 Day 1 finally in the books. Had a great restful weekend. I was shooting for lower spm today while doing my SS. I somewhat hit the mark with some very rested legs and core. I'm going to read over the thread later to see what I missed. Hope y'all enjoyed your weekend.

[lindsayh]

Lindsay, I have my yearly race experience one week before yours. I was worried about doing the PP too early and wasn't sure what I would do after it, or if I should just keep it going for more than 3 cycles to end closer to the event. Are you going to jump into IP from the beginning of that program based on number of weeks out, or are you going to jump into it as if you were in the second half, where all the sharpening work is?

I started mid June with 6 weeks leading to a HM on July 31 then started a 24 week IP program from the beginning for 6 weeks then PP for 8/9 weeks until racing Nov 8/9.
I then go back to the last 12 weeks of the IP plan working backwards from Jan 31 so get all the sharpening sessions in - just dropped the middle out.
The advantage of the IP maybe that it has a time and date specific goal based on a nominated pace rather than the recurring cycles of the PP that just rely on you getting faster - I am hoping the combo of both will work for me.

[Joe L]

Very nice 5X1500, Glenn!

10K SS at 1:59.7 and 18 spm for me tonight.

[Goldenbarry]

Hey guys, I'm back!

It turns out my last workout (the crash and burn 6x750) of 8 days ago was day one of strep throat. So tonight, 4 days into antibiotics I eased back into BPP and did 5500m @2:17 rate 20. I've definitely lost some fitness but it felt good to be back.

[adam1882]

PPB Week 4: Endurance 1

Aim: 6500m @ 2:03.5 focusing on controlling spm.

Splits:
01: 1:54.5 @ 26spm
02: 1:59.4 @ 27spm
03: 2:01.1 @ 29spm
04: 2:02.8 @ 28spm
05: 2:02.7 @ 29spm
06: 2:02.8 @ 29spm
07: 2:05.3 @ 29spm
08: 2:05.0 @ 30spm
09: 2:05.3 @ 30spm
10: 2:05.3 @ 30spm
11: 2:08.0 @ 30spm
12: 2:08.9 @ 31spm
13: 2:05.4 @ 32spm

I found the extra 500m tough. My spm was lower and I was conscious of it, so that's a plus. I really need to work hard on improving that.

[JohnAd]

Barry, take it easy while on the antibiotics, don't go too hard.

Adam, another solid row, maybe take it a bit easier at the start and try and keep the pacing more even throughout, you'll probably fine the whole thing more pleasurable. Trying to keep perceived effort constant is not the best way, enjoy the bit at the start when you're fresh and it feels easier and use that to work on the technique.

[adam1882]

Adam, another solid row, maybe take it a bit easier at the start and try and keep the pacing more even throughout, you'll probably fine the whole thing more pleasurable. Trying to keep perceived effort constant is not the best way, enjoy the bit at the start when you're fresh and it feels easier and use that to work on the technique.

That makes sense. I'll try that next time out. Thanks John.

[bisqeet]

Instead of starting new - I thought i would keep the dates from the first week and "carry on" - I still do OTW Mon/Wed - so it makes more sense for those to coincide with SS work.

P1D3 the 5x1500m
target: 01:48,0 - traditional fast last

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felt hard but good..

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30 min cooldown R18 ~2:09 HR 135
~7400m

[Pie Man]

Wow Dean, the week off hasn't hindered you.

Nice Tim good improvement. BTW what setting on the erg are you getting your drag factor of 94? If it is much above 2 it may indicate it needs a clean.

Adam did you hit your 2:03.5 aim in your row? As John says taking it easier at the start will help you in the later stages.

Great 5 x 1500 Glenn, 5k is securely into the 18's.

Looking forward to more erg data gems Rohan great consistency in your pacing keeping all your strokes in such a tight group until you opened the taps in the last rep!

Hope you get back to full fitness soon Barry.

This thread is so fast moving, so apologies to anyone I have missed.

Simple 8k SS last night 24 spm @2:17.6 managed to keep stroke rate and thought about my form all the way through. I'm not going to say what I thought of it but I did think

I have the osteopath today so won't do the 1500x5 tell tomorrow evening.

[lindsayh]

W1S2
2k @2:15 sr 24 df 125
30'/20sr @2:08 df 125

[adam1882]

Adam did you hit your 2:03.5 aim in your row? As John says taking it easier at the start will help you in the later stages.

I hit it bang on! That pace boat helps with the final few hundred metres!

Good luck with your next row.

[Pie Man]

Great, thanks for the luck I'm going to need it as looking back I last did a 1:55.5 average, which is certainly going to test me. Hopefully the UK will have cooled down by tomorrow.

[S-man]

W4D2- SS 8k Did this at a fairly relaxed 2:24.7 r20

Trying to change my workouts to mornings rather than after work, as I think that may help me to be more consistent and not miss sessions when I have a busy day. But they do seem harder than later in the day - maybe I'm just not warming up enough. SS is fine but other sessions feel 1-2s/500m harder at 6am than at 6pm Anyone else tried both mornings and evenings and noticed any differences?
Sanz

[Pie Man]

I mainly do evenings, but I do do some weekend mornings. To be honest they don't work so well for me, I'm not sure if it's the coffee (I like a couple of cups in the morning but don't have any after 10am), the eating (I don't like to eat two hours before a session) but apart from getting the session ticked off I much prefer around late afternoon sessions. The only problem with them at the moment is the late evening sun, which shines straight onto the ergs at the gym. I sweat a lot at the best of times so it really tests me on for the hard sessions.