Pete Plan Autumn 2015

[G-dub]

Dean, looks that you're losing on average 10-15" of the rest period by using distance rather than timed rest (which of course you can't do other than in RP). Does it matter? Depends whether you want to allow full or only partial recovery. Some opine that 3:30 is too much rest in proportion to the time of completion of the rep. I prefer 3:30. I believe Glenn uses 3'. 500 on 1'R is a test to exhaustion. I assume that Marston wanted to emphasize quality of execution rather than fatigue tolerance. Some will appreciate the shallow end of the pool approach to this first interval session. You obviously are ready to dive deeper at the gitgo.

I always meant to do 3:30 but I set it up in rowpro wrong at the beginning. Just checked and it's still at 3:00, so I guess I will stick with that.

[left coaster]

Did the 'hard' 5K, but actually went out at about 90%. Still not sleeping the best, found the longer endurance piece to be a drag.

A few hours later I felt inspired to do the c2c challenge, 7:51.2. It was actually a bit easier than I expected. I was totally gassed, but I didn't expect to be quite as fast. Pretty sure I can crush that 1:40 500m PB posted below.

I've mentioned this before, but I think the heart rate monitor distracts me for harder pieces. I didn't break 149 on the 5K this morning, and it was slow to get up there. I'm not sure where I ended up on the c2c, but it felt like my heart was going a lot faster. I think that when i watch my hr approach 150 on the monitor I unconsciously slow down or something... it's strange. too much thought.

[G-dub]

Did the 'hard' 5K, but actually went out at about 90%. Still not sleeping the best, found the longer endurance piece to be a drag.

A few hours later I felt inspired to do the c2c challenge, 7:51.2. It was actually a bit easier than I expected. I was totally gassed, but I didn't expect to be quite as fast. Pretty sure I can crush that 1:40 500m PB posted below.

I've mentioned this before, but I think the heart rate monitor distracts me for harder pieces. I didn't break 149 on the 5K this morning, and it was slow to get up there. I'm not sure where I ended up on the c2c, but it felt like my heart was going a lot faster. I think that when i watch my hr approach 150 on the monitor I unconsciously slow down or something... it's strange. too much thought.

A few thoughts based only on a little experience, what I've been told and what I've read: if you aren't sleeping well and it took a long time for your HR to come up, you might be still recovering, so your hard distance day wasn't set up well for you (it's why I'm going to put two days between the hard days this time). I had trouble last time on the hard distance too. Probably because I was more excited for the intervals and I also put pressure on the hard distance day to try and PB too. I got advice from Greg Smith, after several bad hard distance rows, to negative split them big time. It helped me get into them and to stay with them. Also, I think I was also advised that capping those rows at 90% HRR was a good idea to keep them from being too taxing without appreciable benefits.

[left coaster]

Again, great feedback G-Dub.

My instinct this morning was to take a rest day. I don't think I have ever actually trained 5 days in a row, 6 after tomorrow. I feel some cumulative fatigue which was evident in my 19:59 5K time this morning.

But, work stressed me out and I felt like yelling at someone so I just went for it. The 5K didn't quite set me right though, the HIIT 'hit' the spot though. I'm feeling much more civilized now

[Galeere]

3 k warm up
8x500m sprints - target was 1:45 pace
1:41.8, 1:44.1, 1:43.4, 1:44.8, 1:44.5, 1:44.2, 1:45.1, 1:44.2

the rest was sposed to be 3:50 pace, but i started once bmp reached 2xRest HR (120)

Well done Dean. Judging from that IMO you are sub 7 already. But if your target is 1:45 you should start with that and then start the process of negative splitting. The 1:41.8 yeopardized your later/average performance.

[jackarabit]

Man after my own heart, Hardy. Likes his jolt of lactate first thing.

[bisqeet]

3 k warm up
8x500m sprints - target was 1:45 pace
1:41.8, 1:44.1, 1:43.4, 1:44.8, 1:44.5, 1:44.2, 1:45.1, 1:44.2

the rest was sposed to be 3:50 pace, but i started once bmp reached 2xRest HR (120)

Well done Dean. Judging from that IMO you are sub 7 already. But if your target is 1:45 you should start with that and then start the process of negative splitting. The 1:41.8 yeopardized your later/average performance.

yeh, it was quite hard to judge as it was one online session (race dewfined as 15k) - the last 10 seconds or so i worked up to 1:45 and then (out of habit - went hard the first 4-5 strokes to compensate the normal slowish start. the fact that i couldn't really tell the average pace for the 500 was also dificult - had to more or less try and keep the needle on the 1:45.

definetly felt good.



todays session was a not the planned recovery row, but 60 minutes hard.
reason being i have to go on a business trip inb a few hoursand wont be back till friday - wanted to get a workout in quickly

wanted to target 60 mins @2:00 pace.

result:
managed to rank it as nr 95/289 for my age group
15053m - 1:59,5

cant try the sub7 till december - told the wife i wasn't going to shave (its no shave november anyway) until i did it

[G-dub]

Great one hour TT, Bisqeet!

[jackarabit]

W2D3
Endurovals
Pace target 2:13 from 6-24-15
Df 105
3.5k WP; 1.5k CD


Too fast 1st made for a miserable holding action and invert pacing for the last two.

[Bob S.]

Too fast 1st made for a miserable holding action and invert pacing for the last two.

Nevertheless, a nice tight group, Jack. Only a 0.7sec spread in the pace and not much climb in the HR.

[jackarabit]

Thanks Bob. Observed HRMax 172bpm some months ago. 84% of 2k watts but 97% HRR. No running room for HR.

PS: just now noticed the upper valley wall is gone replaced by a collection of hammers.

[Bob S.]

PS: just now noticed the upper valley wall is gone replaced by a collection of hammers.

Yes. And they were all free.

[G-dub]

Nice work Jack, I guess you are all the way in it already! Nice tight grouping and you blew away last time!

[jackarabit]

Hey Bud. Mostly presenting a bad example of the "don't do as I do" kind as regards strategy and execution of a few sessions. I will return to wk 1 next Sunday and follow along with y'all on the the 9 day weeks. Six days is difficult week after week.

[jackarabit]

That tight group stuff makes me think back to benchrest rifle. Always three touching and THEN a flier