Pete Plan Autumn 2015

[jackarabit]

No time for 5x1500. Rest day 30' @ 2:23.9.

[Galeere]

Waterfall target was based on the average of last rotations average 1:43,5
That was hard....

Great workout, negative splitting at it´s best. Good job, Dean!

[ericallenboyd]

w3d2m 8k
https://connect.garmin.com/modern/activity/982853142

[bisqeet]

W2D3
the dreaded 4 x 2000m

fletcher wu ~4800m
4x2000, r1000@2:30
wd 5000m @2:00

target for 4x2000 was 1:52

20151214.jpg (97.83 KiB) Viewed 5379 times

quite pleased with that

[Galeere]

W2D3
the dreaded 4 x 2000m
quite pleased with that

That you should be. Great pacing and control sub target topped with a very fast last indeed.

[jackarabit]

Question Dean. Are you basing the Fletcher paces on your current 2k time or on a projected time faster than current?

[G-dub]

Speaking of Fletcher...

2 X Fletcher, avg. pace +/- 2K + 18-20. Fun way to do cardio. Went faster on the second one, but tried to keep the rating schedule as its described. Feeling a bit better. Hopefully can get back to business in Wednesday.

[Bob S.]

Speaking of Fletcher...

2 X Fletcher, avg. pace +/- 2K + 18-20. Fun way to do cardio. Went faster on the second one, but tried to keep the rating schedule as its described. Feeling a bit better. Hopefully can get back to business in Wednesday.

A workout consisting of 2 warmups. Well, that's a new twist. But if it works, I don't knock it. Did you do a cool down as well? The EF WU does have a light finish, but only 2 minutes of it, coming off a short, hard sprint. I wouldn't think that it would be enough cool down in itself. After all, it was specifically designed to get one well warmed up for a 2k just a few minutes after completing it.

Bob S.

[G-dub]

Yes sir, I did a warm down too. It is sort of fun because there is variety in pace and rate.

[ericallenboyd]

Nice workout and times

W2D3
the dreaded 4 x 2000m

fletcher wu ~4800m
4x2000, r1000@2:30
wd 5000m @2:00

target for 4x2000 was 1:52

20151214.jpg

quite pleased with that

[Bob S.]

Yes sir, I did a warm down too. It is sort of fun because there is variety in pace and rate.

I view it as 2x19:45 intervals with sprinkled sprints. Not a bad concept, actually. And it doesn't require a warm up since it is a warm up. Or like the all-in-ones that I often do, the warmup is included at the beginning.

Bob S.

[bisqeet]

Question Dean. Are you basing the Fletcher paces on your current 2k time or on a projected time faster than current?

Hi Jack, I'm basing it on a 7:00 min 2k time. PB is currently 7:04 (admittedly I haven't done a 2k TT in over 4 weeks - next week is targeted)

[bisqeet]

W2D2 - "Recovery"
another slow and relaxed HM.
HR cap 130 (UT2) ~165W -
Todays film was the "inbetweeners 2" picked because of the running time (1:32)
It was watchable - 6/10

20151215.jpg (108.79 KiB) Viewed 5315 times

[mdpfirrman]

Very impressive Dean on both workouts (the speed pyramid and the 4 X 2000 as well as the half)! Nice work Eric!

Hope those that are sick are feeling a bit better today.

Did the speed pyramid last night. I normally always work out at lunch but had to take my wife to get an MRI for some ongoing health concerns. Had to do it last night instead and I hate working out in the evening with a passion. Got it done though. W2 / D1 (second round). Last time around I averaged 1:49.8 (I think but I'd have to look up again) so I thought I'd start out at around 1:50 for going up the pyramid. Ended up negative splitting the entire thing. Very hard workout indeed. I was spent at the end completely. I know I hit max last night (though no HRM to know what that is anymore - estimated around a 195 or so).

14:27.9 / 1:48.4 / 28 avg.
250 / 1:50.0 / 27
500 / 1:49.5 / 27
750 / 1:49.6 / 28
1000 / 1:49.4 / 27
750 / 1:48.9 / 30
500 / 1:46.7 / 30
250 / 1:40 / 31

Was pleased with this. Didn't recover quite as quickly as I like (as for HR yes but felt spent for around 30 minutes after). Attribute that probably to eating a large burrito bowl for a late lunch and never working out in the evening. I think actually I might have even had just enough in me on the last 250 to have broken 1:40 but I eased up right at the end.

[G-dub]

Mike, you are looking like you are nicely under 7:20 with that. The 750/1K/750 is a predictor.