Pete Plan Summer 2015 starts June 14

[G-dub]

1.5 hour mountain bike ride with the boys.

[f2d]

I started this today, starting with the first routine, 8x500 3:30r

Current 2K PB: 7:48.1 (1:57 splits)
Current Goal: 2K in 7:35 or better on Aug 30



At first I thought 3:30 is an awfully long time to rest between intervals, but once you finish the 3rd interval or so, boy does that timer start ticking down fast when it's getting close to the time to strap back in.

First 4 intervals were solid; was pretty burned out after the 4th. Totally lost motivation halfway through the 7th interval. Came back for a solid finish on the last one.

[G-dub]

Good stuff. Negative splitting these interval sessions really helps - especially the first go around. The good feelings come from negative plaits and a fast last - as Coach Greg inspired us toward. But now you have an average time to use next time. And you got a good workout and finished!

[f2d]

Good stuff. Negative splitting these interval sessions really helps - especially the first go around. The good feelings come from negative plaits and a fast last - as Coach Greg inspired us toward. But now you have an average time to use next time. And you got a good workout and finished!

Yeah, I definitely started off a little too ambitious and burned myself out, but next time I can go for 1:52 in the first 4 and then try to speed up from there.

Always feels good to finish a workout though!

Hmm, I'm looking at the workout for tomorrow and the pace recommendation, it says I should go for the 5 x 1500 at my 5K PB pace. I've never done a 5K all out piece. So based on on my 2K PB split of 1:57, what should I use as a starting point for a pace target?

[G-dub]

Well I am not good the longer it gets but my splits for that workout are about 9 - 10 seconds slower than the 8 x 500 workout.

[f2d]

Hm, so I'd be looking at around 2:01 or 2:02, sounds reasonable, for the first interval or 2 at least. Will give it a shot, thanks!

[G-dub]

I guess Paul's Law would say 7:00 - 8:00 seconds or so. But it doesn't hurt to start a little slow anyway.

[f2d]

I guess Paul's Law would say 7:00 - 8:00 seconds or so. But it doesn't hurt to start a little slow anyway.

That would be 1:59 or 2:00, which would probably be too tough since that would only be 2 - 3 seconds over my 2K splits.

[Galeere]

Good work there Magnus, Glenn and welcome to the new guy f2d. I would sure like to try to do some work on the water as well, Jack.
Time is the issue.
I was away over the weekend and could not erg. This morning speed pyramid, all work at DF 140.
2k w/u
Goal on the speed pyramid: Sub 1:46 from the start, stable splits till 1k and negative on the last ones. Worked out as follows:
250 - 1:45.4 31 SPM
500 - 1:45.4 32
750 - 1:45.4 31
1.000 - 1:45.2 32
750 - 1:44.4 31
500 - 1:41.9 32
250 - 1:33.8 35
Total 1:44.0
max HR 167 on end of the 1k and pretty much on the end of every last rep as well.
Paddling 2,2k
2k very slow c/d

[G-dub]

Wow! You killed it. I see you had more to give that last 500 than I did - I was totally wrecked. Well done, sir!

[Galeere]

Wow! You killed it. I see you had more to give that last 500 than I did - I was totally wrecked. Well done, sir!

Thanks Glenn. I started a tad slower than you, maybe that did the trick. At the second half I did have my problems too, almost lost it on the second 750m and it was pretty much a 100% effort all the way from the 1k down to the 250m.

[G-dub]

I'm declaring right now that I am NOT going to go all out on the 4 X 2K this week! Will have to on the 4 X 1K though.

40 minutes run 5K erg UT-1/2. May do more after work.

[BrunoBTR]

Beasts, all of you.
First training of week 8 after a weekend of way too much alcohol and not enough sleep.
8.5k @ r24 2:13 average split. (Did 8k in 2:12 last week and felt way better then)
Don't know if I should be disappointed or just glad I finished.
Next 8.5k below 2:10 as punishment?

[G-dub]

Heh Heh, This training stuff does get in the way of a decent social life (or is it the other way around). I usually save my debauchery for Saturday night and Sunday afternoon since I would have finished the sprint intervals on Saturday mid day and don't do the endurance ones until Tuesday.

[f2d]

Well, I did a decent 10K last night for my distance piece just under 44 minutes. Strapped in to do my 5X1500 this morning and it wasn't happening. Will try again this afternoon.