Pete Plan Autumn 2015

[bisqeet]

a non PP training to end the year:

3x5000m
target was 1:55
the last one i actually bettered my PB!!!

20151223_3x5000.jpg (53.88 KiB) Viewed 6700 times

[mdpfirrman]

Nice work Dean! That's pretty impressive to better your best on the 3rd set.

I'm hoping to get back to it late this week myself. One last visit (this week) to the chiropractor today. Feeling 80% better but not 100% and didn't want to tweak it before Christmas so I'm resting most of this week. I'm afraid I'm going to lose a month of progress but not much I can do.

Everyone have a nice holiday!

[christopherregisryan]

a non PP training to end the year:

3x5000m
target was 1:55
the last one i actually bettered my PB!!!

A rested 5k test might be in order soon! Nice work. - Chris

[ericallenboyd]

w1d2 round 2. Upped the recovery row to 10k from 8k on the first round. felt pretty good and starting to get used to the endure row seat. I am getting a concept 2 seat pad and I think that with the endure row and the concept 2 pad on top of that and then the sore no more will be golden for me. I do like the seat much better than the stock seat but the holes are not optimal for me but close and need a little more padding on the outside of the holes. overall though I would recommend it if you have the money for it. They do offer a 30 day return and emailed them after my first row because I was not sure about it and they were very responsive and said to try it out and if I don't like it just send it back.

https://connect.garmin.com/modern/activity/990140764

[christopherregisryan]

Round 3 of 8x250m w 3.5'. Total time 5:54.3. Avg. Split 1:28.5. Splits were 1.29.4; 1.29.2; 1.29.0; 1.29.0; 1.28.8; 1.28.6; 1.28.0; 1.26.8

Beat Round 2 by 1.0 split (3.7 seconds). Beat Round 1 by 2.6 splits (10.4 seconds). Continued adaptation and improvement. Recovery row tomorrow. Rest day for xmas. Then steady state and Row House + CrossFit until next week's 4x500 w 5'. - Chris

[Galeere]

a non PP training to end the year:

3x5000m
target was 1:55
the last one i actually bettered my PB!!!

Really amazing, you have made a huge leap forward these past weeks. Sub 1:50 on 5k to be seen soon. Congrats Dean!

[G-dub]

Round 3 of 8x250m w 3.5'. Total time 5:54.3. Avg. Split 1:28.5. Splits were 1.29.4; 1.29.2; 1.29.0; 1.29.0; 1.28.8; 1.28.6; 1.28.0; 1.26.8

Beat Round 2 by 1.0 split (3.7 seconds). Beat Round 1 by 2.6 splits (10.4 seconds). Continued adaptation and improvement. Recovery row tomorrow. Rest day for xmas. Then steady state and Row House + CrossFit until next week's 4x500 w 5'. - Chris

Super stuff Chris! You should be feeling nicely on track at the moment.

[Galeere]

Round 3 of 8x250m w 3.5'. Total time 5:54.3. Avg. Split 1:28.5. Splits were 1.29.4; 1.29.2; 1.29.0; 1.29.0; 1.28.8; 1.28.6; 1.28.0; 1.26.8

Beat Round 2 by 1.0 split (3.7 seconds). Beat Round 1 by 2.6 splits (10.4 seconds). Continued adaptation and improvement. Recovery row tomorrow. Rest day for xmas. Then steady state and Row House + CrossFit until next week's 4x500 w 5'. - Chris

Super stuff Chris! You should be feeling nicely on track at the moment.

Indeed strong and superfast!

[christopherregisryan]

Round 3 of 8x250m w 3.5'. Total time 5:54.3. Avg. Split 1:28.5. Splits were 1.29.4; 1.29.2; 1.29.0; 1.29.0; 1.28.8; 1.28.6; 1.28.0; 1.26.8

Beat Round 2 by 1.0 split (3.7 seconds). Beat Round 1 by 2.6 splits (10.4 seconds). Continued adaptation and improvement. Recovery row tomorrow. Rest day for xmas. Then steady state and Row House + CrossFit until next week's 4x500 w 5'. - Chris

Super stuff Chris! You should be feeling nicely on track at the moment.

Indeed strong and superfast!

Thanks, Fellas. As predicted by Greg Smith, Henry and others, my anaerobic adaptation is happening much more quickly than the aerobic benefits from my steady state work. I am getting more and more optimistic about how I periodized this year (9 months of aerobic focus and 3 months of mixed workouts into race season). I still have a long way to go on the aerobic side, but my speed seems to be coming back in this mixed workout phase.

[G-dub]

Found an erg. 20'/15'/10', 2:05ish. Nice to shake off 6-7 hours of plane travel plus a couple of more of driving.

[ericallenboyd]

w1d3. 5x1500m round 2. last round I did 6:06 for each 1500m. this time I was at 6:00. last one was pretty tough but for all of them wanted to stay as long or under 6:00 as possible. mission accomplished.

https://connect.garmin.com/modern/activity/990876258

[bisqeet]

Perfect splits....kept it very flat.
Evil session

[ericallenboyd]

Hate that session and the 4x2000. Dont know which one is worse. Its getting better for sure. Have a great holiday everyone.

Perfect splits....kept it very flat.
Evil session

[G-dub]

3 X 20'. r22, 2:08-2:10. I really wish my lungs would clear all the way. Still have some lingering congestion.

[G-dub]

Got around 10K of mixed bag rowing today. Legs were tired. Ran some 500-600 meter hill repeats (steep) and about 4 miles Christmas Day. I want to get back into Pete properly after new year. Not sure if the congestion will be gone or not by then. May have to give up on the February 20 event if not. It's hard enough doing sprints without having without having a big pile of crud in my lungs and throat. My stomach also hasn't been right. I think I know what I need to do but I keep hoping it will all get better.