Pete Plan Summer 2015 starts June 14

[gregsmith01748]

5 minute wu/cd; 30 minutes @ 2:05
I'm leaning toward doing more 30 minute rows solidly in UT1 vs going 40 minutes at UT2 on the steady distance day. With warm up and down I get around 10K anyway. And someone famous said you don't get much more out of it after 30 minutes.

I think that would work out fine. If you start missing targets in interval sessions, you might want to sub in one UT2 session mid week as a recovery session. I was fine with my steady distance being UT1, as long as I didn't tip over into AT, I felt like I had avoided the black hole.

Not sure about the 30 minutes thing. I feel like I need 40-60 minutes to maintain where I am and >60 to improve. But that might be a personal mutation.

[gregsmith01748]

Jack: that's a very pretty waterfall session. I bet you'll have no trouble with the new target when it comes up again.

BTW, In my opinion, blowjack is much better name than J-Blow.

[G-dub]

Yikes Greg, I've barley ever gone over 45 minutes! I think I've done one 1 hour session - not that I wouldn't want to more. I just haven't found the comfort (or the zone) on the erg like you can on a long run or bike ride for some reason. I will see how it goes and see about stretching the sessions out over time. Adding time to the warm up and down is part of it too right? It is highly likely that once I reach plateu, which I hope is not yet, that more length will matter.

[gregsmith01748]

Oh, for sure. I worked up to this kind of duration over about 18 months. And frankly, if I was making progress with shorter sessions, I'd prefer it. My butt hurts.

I think the main message is to keep track of progress and if you are improving stick with what your doing. If you aren't change one thing at a time and keep track of what you changed. Since everyone is different, we all have to find our own answers.

[G-dub]

Glenn, i'm going to stick with the interval work as long as I can. I really need (and want) the neuro-muscular adaptation to speed that Greg speaks of. 2:00 to 2:10/500m is ho hum for you but to me it's a foreign country. By fall, i'll be back on the trail of steady state endurance. Jack

Sir, there is nothing "ho hum" for me! I've been dreaming of doing 30 minutes at 2:00 as a solid UT 1 type workout since I started and I still am working on it (5 second to go). I know I'm totally obsessed with a certain a 2 K time at the moment and am also starting to realize that getting there will be unusual if I don't have a much better 5K and 30 minute time, so I figure I might as well get better at those by doing them more and faster over time - hopefully not at the expense of the interval workouts or the hard distance. Now then, as part of that "getting there" I'm probably going to sign up for 4 more weeks as mentioned if the next round doesn't bury me! The structure, while tough and consuming, is what I certainly need. I think taking pressure of a test date and letting things happen a little is also needed.

[jackarabit]

I must have meant to say that your times at medium distance are simply better than mine, Glenn (removing smelly foot from mouth). Green envy is a poisonous perspective from which to consider virtues not one's own. Greg Lemond was right of course. "It never gets easier. You just go faster."

Strange to say the waterfall today felt easier than most of the endurance sessions. Or maybe hard enuf but doable as you say. Maybe that's the acclimation. Jack

[G-dub]

That's awesome it felt easier. And it must not have all been about the BlowJack! I'm hoping for a good one. I think I'll chance my 4X2K pace and then moan about it the rest of the week when I blow up!

[jackarabit]

My target 2:14.7 from 3 weeks prior was 1" higher than my target for 4x2000 (2.13.7). I dropped to new target 2:11.9 on the waterfall but only dropped .7" to new target 2:13 on the 4x2. IIRC, Greg said there was only a second difference between these two workouts. I got a hunch the distance reduction per rep is a psychological advantage. Throw this monkey down and give us a reason to celebrate (uuuurrrup!)

[jackarabit]

The stroke data for today's endurance intervals successfully imported to the Burpee Excel templates. I checked HR Summary for % time in zone and found that 31% of the session was done at AT and above. The rest periods were listed as variable intervals rather than rest. The low av. HR of the rest "intervals," as included in the piece and in tabulation of time in zone, yields a skewed result. The % of actual workout time in AT and above is greater than 31%. Jack

[G-dub]

Week 3 a Waterfall:

Avg: 1:55.1; 28 SPM

3000: 1:55.4, end HR 176
2500: 1:55.3; end HR 184
2000: 1:54.6; end HR 190 (saw one at 194! New max I guess)

So for the three enduro-hells I went 1:54.1, 1:55.1, 1:55.1.
And the three speed-hells I went: 1:44.6, 1:44.8, 146.6 (For the most part!)

[jackarabit]

Stylin, Dub! HR says it wasn't a stroll. Reading on, I thought for a sec you'd done 3x750 and 3x2500 also! Are you summarizing pace averages for the interval sessions in the three weeks thus far? Jack

PS: I'm ready to intercolate some extra rest days (maybe some inactive) to "stretch" the Pete week, omit a core session per week, and whatever you decide to do to back off over the 4th. Galeere may want to ease back in rather than jump in, so that's another incentive to lighten the load. Jk

[G-dub]

Yes, I was summarizing the first cycle. And yes, today wasn't as easy as I was hoping. Hardest one so far. Maybe it was just a little hotter and more humid.

[jackarabit]

Week 3.4
10k recovery
Rate cap 25
HR cap UT2 (140bpm)
Df 110
2:24.2 av.

Tired today. Kept thinking I'd like to do the whole thing at 23spm, long strokes, 125W av. Long way to go but I see a faint glimmer of hope simply because I want to. A goal for this fall maybe

[Galeere]

Week 3 a Waterfall:

Avg: 1:55.1; 28 SPM

3000: 1:55.4, end HR 176
2500: 1:55.3; end HR 184
2000: 1:54.6; end HR 190 (saw one at 194! New max I guess)

So for the three enduro-hells I went 1:54.1, 1:55.1, 1:55.1.
And the three speed-hells I went: 1:44.6, 1:44.8, 146.6 (For the most part!)

Good job, Glenn with nice negative splits and HR I can only dream about (I never saw more than 169 and did that while running instead of erging ).

[jackarabit]

Glenn, Interesting to me that you found the waterfall hard and I found it the most comfortable and work-a-day of the endurance pieces. Either I wasn't going hard enuf (thinking of HR as the tell) or I was having one of those water(fall) rolls right off the duck's back days and didn't notice? Noticed this morning as couldn't seem to get up to go to the Y. I need a nap! Jack