Pete Plan Summer 2015 starts June 14

[G-dub]

Greg, stay with us! It is nice to know there is someone out there pulling for us! Galeere, nice come back from the 5 X 1500. Dang that's a nice 30 minute row. I'm on for hard distance tomorrow evening.

[Galeere]

Thx G-Dub, it was a midday-gym workout again. Looking forward to read about your evening row.
For todays easy distance I did a 60min/SR 23 again, this time with a HR-cap of 130 after yesterdays effort.

[G-dub]

Had a few too many beers last night at a function FOR ME. Decided on 30 minutes - went 7591 (dang I wish I would have snagged the last 9 seconds. 7600 sounds more baller, doesn't it?). Anyway, bumped above 90% HRR at the last 1250 or so. Pulled it back a little (or decided not to kill myself further) at that point (not 9 seconds worth though). Anyway good workout and advanced my distance at 30 minutes which is always nice. Week one complete for the most part. I feel great about each workout and having you guys to inspire me really helps. So next week we have the speed pyramid and 4 x 2K if memory serves.

[Bob S.]

Had a few too many beers last night at a function FOR ME. Decided on 30 minutes - went 7591 (dang I wish I would have snagged the last 9 seconds. 7600 sounds more baller, doesn't it?). Anyway, bumped above 90% HRR at the last 1250 or so. Pulled it back a little (or decided not to kill myself further) at that point (not 9 seconds worth though). Anyway good workout and advanced my distance at 30 minutes which is always nice. Week one complete for the most part. I feel great about each workout and having you guys to inspire me really helps. So next week we have the speed pyramid and 4 x 2K if memory serves.

9 seconds??? looks like you meant 9 meters. thought it was a typo, but then you repeated it.

edit: Ahh, I had forgotten about the beers!

[G-dub]

Yep Bob, I meant 9 meters.

[jackarabit]

extracurricular backstory: Not as tuff as Grouse Mtn. but do have to tow the amphibian around some for the Po' Boy launch. And then there's the "sculling' (broadly construed) but we aint going there. Jack

[jackarabit]

Looks like 30 mikes is the WOD? I think I can go that long (timewise anyway). Youse guys motivate me to perspire to 7k. My dog that would hurt!

[jackarabit]

Week 1.5
30' free rate
HR capped 160
2k w up, 5k c down

Aborted at 20'. "Between the thought and the act falls the shadow." --Tom Eliot. Just so the HD doesn't give me any ideas, I did a 5k cooldown reducing pace by 5"/K. Butt hurt so bad I wished I'd finished the damn thing and got my gentleman's C-. Makes me wonder should I bother with the HM on Sunday.

[G-dub]

Don't sweat it Jack. You got a good 20 minutes out of it. I would back down for a day or two and be ready for the HM. Count it as one of your hard day next week. That long of a distance has to be considered hard.

[jackarabit]

Upon reflection, think try 30' do over @ 2:19 tomorrow, keep it real. 2:19 maintained would be nearly 1"/500m faster than my 30' best. Worked down even better. Moneyball. Jack

[jackarabit]

HM it is then if the batts charge up by Sunday. Good week for me actually, progress made. Congrats to the A-team on their 30' totals. Jack

[DanielJ]

Somewhat Pete Plan-related, I'm thinking I'll try the c2ctc distance hard but capped at 20 spm at some point in the next few days. And then again @ 23 spm a few days after that, and then again at free rate near the end of the month. It's near enough to the "hard 5k" for me.

[jackarabit]

DanielJ, been meaning to ask about the source of your shoulder soreness. Lifting? L4 work? Your CTC idea suggests you are perfextly comfortable at rate 20 or lower. Jack

[Balkan boy]

I had a very pleasant row this morning.
Endurance intervals: 3km + 2.5km + 2km / 5min rest.

I did the intervals at 2:05/500m or lower. It's difficult to say precisely because I don't think you can program PM2 for unequal intervals.
Average HR for 50min: 82%. Peak HR: 93%. PET(Peak Training Effect): 3.3

[G-dub]

Personal thoughts /questions /perceptions so far:
1. I may need an 8 day week to get two days between hard sessions.
2. If I don't do the above, I may need to only do two hard sessions on the second week and three on the 1st and 3rd.
3. Concern is accumulating too much tiredness that will eventually inhibit desire. I'm motivated today, but didn't sleep well last night and am having trouble thinking about an interval session tomorrow. I have that antsy crawly feeling of an overly stimulated body. I don't want to go into a hard one with an excuse in the back of my mind. Rest day today will shake things out I hope.
4. On week 4 I'm thinking about a 5K TT and on week 8 a 2K TT. I'm really wanting to gear up for the 4x2K workout and the 4 X1K workout (this one especially). They will require loads of courage and will reveal lots in terms of where endurance and confidence stands relative to time desires for 5K and 2K.
5. The Plan is neat in that it asks for continual improvement. It will build confidence. But in terms of "training" is that necessary each week. For instance, if I'm able to do all the short intervals at 1:44/1:45 and the long at 1:53/1:54. (eventually) and my near term goal is a 7:00 2K, why is it not acceptable to do the same times the following weeks? Does the push to beat last weeks time create the motivation to do the workout? Mostly I am worried about the implications of racing all the training.
6. Having said that, I liked having a plan to follow and the competitive aspect to push the workout along. Maybe I'm looking too far ahead and assuming that I'll crash and burn.