Pete Plan Summer 2015 starts June 14

[jackarabit]

Excel output of Jack"s 20'rate20 of 7-6-15:

[kacken66]

thinking about to use the pete plan, i also want to do gym sessions, could i do 4 sessions of the pete plan and what sessions should i cut of? Sessions priority?

[G-dub]

The plan is built around 3 quality sessions that include 2 interval sessions and one "hard" distance piece. The rest of the days are filled in with more UT type efforts. Some say you can swap or drop one of the UT type efforts. I personally think that the endurance intervals and hard distance piece has some similarity so one of those could be dropped or you could alternate them every other week. If you are not planning on testing 2K soon, however, one could make an argument that the short intervals could be dropped. I think it comes down to where you are at in your training and what you are aiming for. Let's see what others say.

[jackarabit]

I did exactly four per week from 21 April to 11 May and again from 1-13 June--the "core" sessions comprised of 1) speed intervals, 2) endurance intervals, 3) hard distance piece, and 4) one low aerobic recovery session typically on Sunday, Tuesday, Thursday, and Friday or Saturday. Worked out at YMCA three times per week. I completed five sessions in the final week in May. Trying to do six per week now (13 June to present). I will complete the current (special 4 week) cycle with 5 sessions in week 1 and 6 in three subsequent weeks. I want to do one additional cycle of three or four weeks (13-14 weeks total). Physical and mental markers for stress suggest that I will likely not be able to continue with six per week.

I believe structure and routine imposed by a daily plan is a necessity for me. However, the condition of the auto-immune system has considerable bearing on what I choose to do. Life is what happens while we're making (and following) plans.

Jack

[jackarabit]

Week 4.3
Endurance intervals
Pace target 2:12
Df 110
2k w/up
2500 (integrated) w/dn

Cake uniformly sliced but ate it too fast! What a contrast to the waterfall! Bailed on this one!

[G-dub]

Which workout were you trying? I personally am ready to get back to business. I am aimless at the moment and need the routine and encouragement we had the first 3 weeks. It all starts again over again on Saturday!

[BrunoBTR]

Time for week 7 of the beginner plan after an unproductive but fun festival weekend. 8000 meter @ r24 2:12,3. Focus on steady stroke rate of 24. Didn't feel great but tank isn't empty either and finished 'strong'. 10k is in my sights!

[jackarabit]

Glenn, currently doing The Greg Smith Variations on Pete's Theme for Erg, Opus IV, Part 3 (3x2.5k/5r). Pacing cockup. After two i knew i was cooked. Jack

[gregsmith01748]

Hi,

One thing that might be useful or interesting for you guys. When we did a PP training group over in Free Spirits, we set up a summary spreadsheet in google docs so we could quickly refer back to the paces that we did for each round. Google docs was perfect for it because all of us could see and edit the same thing. It was also useful to help people join in along the way to see where we were in the cycles.

It looked like this.



If anyone wants to set up a spreadsheet like this for your training group, send me a PM with your email address and I will give you access to this document so you can copy it.

[gregsmith01748]

Glenn, currently doing The Greg Smith Variations on Pete's Theme for Erg, Opus IV, Part 3 (3x2.5k/5r). Pacing cockup. After two i knew i was cooked. Jack

I dug back to find your waterfall and based on the paces for that workout, it looks like the 2:11 today was a little bit aggressive, but only a little. I suspect on a different day you would have done fine with this pacing.

[jackarabit]

Glenn, is your 5k TT still on for this week?

[jackarabit]

Greg. Thanks for letting me off gently. Too weak to finish digging my own grave today. Believe 2:13-14 (strictly adhered to in first interval) would have left enuf for two additional and the best for last.

[G-dub]

Glenn, is your 5k TT still on for this week?

Jack, I'm all over the board. My current thinking is I won't because I am not sure I will get the time I want! I figure that this Pete Plan stuff is about 2K goal and I might as well stay focused on that. I'm going to do a hard but short workout tonight (3x750 1:30 rest) and then an easy row tomorrow night. then Ill see what Thursday brings. Regardless I am planning on a hard distance workout on Thursday per typical schedule.

[jackarabit]

Keep em coming, Bruno. Learning to work at specific rates is a weakness of mine.

8, 10, 12k doesn't let you stay a "beginner" very long. You'll soon be doing 60-70'. Jack

[G-dub]

Week 4 wander:

3 x 750 1:30 rest: average 144.2, 36 SPM

1: 1:44.8, 36 SPM, end HR 170
2: 1:44.4, 34 SPM, end HR 179
3: 1:43.3, 38 SPM, end HR 186

Dropped .8 seconds per 500 from last time on May 21, 2015. It must be working.