Pete Plan Autumn 2015

[G-dub]

Yes sir, I did a warm down too. It is sort of fun because there is variety in pace and rate.

I view it as 2x19:45 intervals with sprinkled sprints. Not a bad concept, actually. And it doesn't require a warm up since it is a warm up. Or like the all-in-ones that I often do, the warmup is included at the beginning.

Bob S.

Bob, I'm actually thinking of setting it up to do the second one in reverse! Then the middle would be spicy and the ends would be warm in and warm out. Maybe add one more 30 second blast in the center and call it 40 minutes.

[mdpfirrman]

Mike, you are looking like you are nicely under 7:20 with that. The 750/1K/750 is a predictor.

I'm glad one of us has confidence in my ability Glenn! Thanks.

[jackarabit]

I agree. Holding pace on the upside is impossible for me! Staying on it over the 1k hump is a very positive indicator of good 2k results to come.

[bisqeet]

I like the waterfall - getting up there is a chore, but downhill .... weeeeeeeeeeeee

[G-dub]

DUDE - ITS A PYRAMID!!! THE WATERFALL IS THE ONE THAT GOES 3,2.5,2k. Or are you just trying to egg me on

[Bob S.]

Bob, I'm actually thinking of setting it up to do the second one in reverse! Then the middle would be spicy and the ends would be warm in and warm out. Maybe add one more 30 second blast in the center and call it 40 minutes.

Sounds like a winner! A new version of my old favorite, the 40' all-in-one, spiced up with a sprinkle of sprints. A bonus is that, like the all-in-ones, the cool down is built in. I also like the addition that brings it to an even 40'. A chore to program it, but worth saving for repeats. With the concentration required to keep on track, it would certainly alleviate boredom.

Bob S.

[bisqeet]

DUDE - ITS A PYRAMID!!! THE WATERFALL IS THE ONE THAT GOES 3,2.5,2k. Or are you just trying to egg me on

*coff* i knew that *coff*....

so... thats the one thats downhill all he way - weeeeeeee!!!

[mdpfirrman]

Did 8K Steady state today. What I'm finding is last few steady state rows are dropping in pace. Around a 2:09.7 today (last few have been under 2:10). While I creep up above 25 on occasion, I'm still not exerting that much effort. I still feel like I didn't push too hard for tomorrow (the dreaded 4 X 2000).

[bisqeet]

Did 8K Steady state today. What I'm finding is last few steady state rows are dropping in pace. Around a 2:09.7 today (last few have been under 2:10). While I creep up above 25 on occasion, I'm still not exerting that much effort. I still feel like I didn't push too hard for tomorrow (the dreaded 4 X 2000).

I must admit I prefer using a heart rate monitor instead of a pace target for the recovery. Sort of listen to your body and adapt the pace accordingly. Which is better _ wattage, HR or pace ?

[G-dub]

I personally think that HR is best used in the recovery rows. It makes sense to me to keep those in check.

I mountain biked for an hour and a half in our unseasonably warm weather. I guess I have to do 8 X 500 tomorrow and get back to business.

[jackarabit]

Yo dood-bros, which way to the tetrahedron and cataract for some of that carve and grind?

[Fish out of water]

pete plan beginner W7D1 8K

Did cardio non-erg workouts the last couple days so felt like I could push this a little today and not worry so much about keeping my HR in the UT2 zone.

Went 2:23.7 @ 22 SPM

Reasonably pleased with the effort. Next row is 7 X 500 and I'm looking to seeing if I've gotten faster since my last 6 X 500 almost 2 months ago.

[jackarabit]

Good result at low rate on the hard distance, Fish. If you do the 7x500 at the same pace as you did the 6x, that's progress. A faster pace will be progress plus!

[Bob S.]

I must admit I prefer using a heart rate monitor instead of a pace target for the recovery. Sort of listen to your body and adapt the pace accordingly. Which is better _ wattage, HR or pace ?

The wattage feedback is immediate, whereas there is considerable lag with HR. The lag time seems to increase with age.

Bob S.

[mdpfirrman]

I must admit I prefer using a heart rate monitor instead of a pace target for the recovery. Sort of listen to your body and adapt the pace accordingly. Which is better _ wattage, HR or pace ?

The wattage feedback is immediate, whereas there is considerable lag with HR. The lag time seems to increase with age.

Bob S.

When you say wattage, I assume you're talking about a screen setting that shows watts while you can monitor your pace / stroke rate at the same time?? I'll have to look at that option. For me, I did wear a HRM regularly for around 6 years and have a pretty decent idea of when I'm around 145 to 150 (what I personally should be on my recovery rows. Having been a runner for a while (albeit a really cruddy one), I'm used to the effort of recovery runs too.