Pete Plan Thread

[jbhop5857]

Good Day,
Time for some steady state.

Cycle 1/ Week 1/ Day 6
HM @2:09 with 24spm and HR <150.

Good times, haha. Humid here today, so I and the floor are soaked. Guess that means the job is done for the day. Ribeyes for the grill and beer for my throat.

Have a great day.

David

[RayOfSunshine]

BPP 17.4 30r20

After pulling a muscle in my back a week ago, this was the perfect workout.

I wanted to go below 2:10 since I did 2:10.4 about 6 weeks ago. @ 15', I noticed I could break 7k so that's what I did.

[jbhop5857]

@rayofsunshine - That a great accomplishment being over 7k, nice job. Those 30r20's can hurt.

David

[Street]

Good times, haha. Humid here today, so I and the floor are soaked.

I feel your pain.. Even the C-breeze isn't helping me out at the moment!

I wanted to go below 2:10 since I did 2:10.4 about 6 weeks ago. @ 15', I noticed I could break 7k so that's what I did.
[/img]

Nicely done. I've not done a 30r20 in about a year, they can be quite fun.

PP2.1 Pyramid. Target 1:48.1
14:23.4 - 4,000m - 1:47.9 - 28
0:54.0 - 250m - 1:48.0 - 28
1:47.9 - 500m - 1:47.9 - 28
2:41.8 - 750m - 1:47.8 - 27
3:35.9 - 1,000m - 1:47.9 - 27
2:41.9 - 750m - 1:47.9 - 27
1:48.0 - 500m - 1:48.0 - 28
0:53.8 - 250m - 1:47.6 - 28

That was a tough one today. Hot weather combined with climbing yesterday meant I was flagging about halfway through the 1km. It was a new PB for me on that session though somehow!

[RayOfSunshine]

PP2.1 Pyramid. Target 1:48.1
14:23.4 - 4,000m - 1:47.9 - 28
0:54.0 - 250m - 1:48.0 - 28
1:47.9 - 500m - 1:47.9 - 28
2:41.8 - 750m - 1:47.8 - 27
3:35.9 - 1,000m - 1:47.9 - 27
2:41.9 - 750m - 1:47.9 - 27
1:48.0 - 500m - 1:48.0 - 28
0:53.8 - 250m - 1:47.6 - 28

That was a tough one today. Hot weather combined with climbing yesterday meant I was flagging about halfway through the 1km. It was a new PB for me on that session though somehow!

Great work!

[jbhop5857]

Good Day,
Well, clearly my lost speed is on the longer intervals. I was able to keep up pretty well on the 8x500, but man, this was a pain in the butt today and its not even the one I find the hardest. Oh well, hopefully it will come back sooner rather than later.

Cycle 1/ Week 2/ Day 1
5x1500 with 5R and SPM>30

05/22/18
1500 154
1500 154
1500 154
1500 154
1500 150.9

Avg. 153.4

Some Steady State on Wed.
Have a great day.

David

[warnie]

Decent couple of sessions with three SB's tonight in the 1000M set for BPP

BPP 4.1 and 4.2

Last Night (4.1) 6500 Metres 29:25

Tonight (4.2)

1. 1000M 4:11.8
2. 1000M 4:10.5
3. 1000M 4:09.0

Delighted I kept the pace up for all three sets getting quicker as I went on, really didn't think I'd improve on first one!!

[jbhop5857]

Good Day,
Felt really good after yesterdays sprints, not as sore this morning as I expected. Upped the steak intake for dinner and maybe that did the trick. Who knows.

Cycle 1/ Week 2/ Day 2
10k SS @22spm and HR <140 averaged to 2:09.2/500.

I know some people disagree with using HR on the Pete Plan (they believe it is a power plan). I have found that by using HR and keeping a SS SPM, I am able to build muscle while staying in the UT2 zone to get that left vent working well. Feel free to comment, disagree or whatever, but its what I'm trying for now.

Have a great day,

David

[RayOfSunshine]

@David I use the HRM during some of my SS pieces just to see the progress from before. I won't use it if I'm pushing myself. It limits me mentally because I get over 160 fast.

BPP 17.5 4x800m 2r
Target 2:06.2 1st 3, all out on 4th

I did a little wu today and felt good, so I decided to go strapless. I knew I could pull the target pace and didn't want to injure myself like I did 8 days ago when I was overextending.

[jbhop5857]

@ray - yeah, when i sprint I use it but keep tape over it so it doesn't play a mental game, but I like to have the data. Most of my SS meters are suppose to be in a particular zone and as I am new to it, I pay attention to it. Also helps the time go by a bit.
Also, that is quite a fast last you had on the 800 dude, clearly more in the tank.

David

[Street]

@David and Ray, you both you hammered that last rep in your intervals!

PP2.3 4x2km. Target 1:54.5
30:22.8 - 8,000m - 1:53.9 - 25
7:36.2 - 2,000m - 1:54.0 - 25
7:36.1 - 2,000m - 1:54.0 - 25
7:36.1 - 2,000m - 1:54.0 - 25
7:34.4 - 2,000m - 1:53.6 - 25

I definitely need to invest in some sort of fan as I'm nearly drowning in sweat at the moment on these intervals! Not much more to go and I reckon I can get back to below 7:30 on these.

[rascott]

hi all....I've been laying low and doing the full Pete Plan...went hill walking in Wales last weekend and it took a couple of days for the sore legs to subside!

anyway here is PP 2.3 - 4 x 2000m / 5min rest (1st cycle)

I paced this at my 30min PB which is 2:09.2, then went for it on the last interval. This is a hard session and its going to get worse!

[jbhop5857]

Good Day,
@Robert - yep, the pain never goes away, haha, isn't that the fun?

Cycle 1/ Week 2/ Day 3
Pyramid - man, when you look at it you say, "look at all that rest I get." Then you get through the first half and say, "oh my god, why isn't there more rest."

05/24/18
250 148
500 148
750 147.9
1000 148
750 146.6
500 145.4
250 131.6

Avg 145.1

Happy with this for the first cycle. 1:45 is a big ask on the next round, but doable.

Have a great night,

David

[mdpfirrman]

@ Robert - so glad you're doing the full PP. Hope you do the same Ray after all that time you've spent doing the BPP as well. That 4 X 2K is the worst. The Pyramid's no walk in the park either, David! I have to say my worst are the 4 X 2K, the 4 X 1000 and the 5 X 1500. I pretty much equally detest all of them

Today, I did 6 X 500m with KBs, pushups and pressups between each set (5 minute rest). Mentally, I said I have to just complete this regardless of time to get myself mentally prepared for the full PP again (reps were between 1:52 and 1:47 -- did a classic fly and die). I'm going to start it on the 3rd of June. I should be good to go then. Won't be nearly as fast as some of you (or even my own top times) but I enjoy the plan. Will be interesting to see where I'm at currently and there's no better gauge then the full PP.

[RayOfSunshine]

Today, I did 6 X 500m with KBs, pushups and pressups between each set (5 minute rest). Mentally, I said I have to just complete this regardless of time to get myself mentally prepared for the full PP again (reps were between 1:52 and 1:47 -- did a classic fly and die). I'm going to start it on the 3rd of June. I should be good to go then. Won't be nearly as fast as some of you (or even my own top times) but I enjoy the plan. Will be interesting to see where I'm at currently and there's no better gauge then the full PP.

It will be great to have you back Mike. Thanks for starting this thread! It's been a great place for advice and motivation.

I have tomorrow off, but on Saturday I have BPP 18.2 4x2k 4r. It says to target my pace from the 3x2k in week 14 (2:01.4). I'm going to target 2:00 since I've been making big gains lately. I'm posting it here so I don't back out!