Pete Plan Autumn 2015

[Bob S.]

Controlled 60 mins to end the year.

Controlled indeed! In regard to pace it is almost an understatement. Rate wasn't quite as tight, but that is a pointless quibble.

[G-dub]

Short day. Run about 6K, erg about 6K @ 2:06 r20-22. Health is definitely getting better. I'm going to take a few days off then get things turned around starting Monday. I have until February 20. Should be enough time to get somewhere.

[bisqeet]

hope all had a great new year!



start as you mean to go on... and all that.
today was a relaxed fixed SR24, HR capped (140) 2:05 / 500 targeted HM.
tomorrow we begin in ernest again...

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[Galeere]

Hard HM
felt good at start - changed target to 1:55 from 1:57 (PB)
felt very doable - I think 1:54 might even be possible
groin was 7rting 10k in - it was very cld in the shed, and i dont think i wamed up sufficiently-the last 11k were quite painfull even with reduced pace.
sauna is on now tho
the 2kg from xmas are a little less now

still a PB, but there is plenty more in there - sub 1:20possibly...

Whoa. Great PB Dean!

[Galeere]

w1u1 8x500m after 3k w/u. Went at DF 140, target 1:44.0
1:43.8 / SPM 32 - HR max 156
1:43.7 / SPM 31- HR max 159
1:43.6 / SPM 31 - HR max 161
1:43.4 / SPM 32 - HR max 162
1:43.2 / SPM 32 - HR max 164
1:42.8 / SPM 33 - HR max 164
1:39.2 / SPM 35 - HR max 1 68
Total 1:42.9, pretty happy with the result considering that I have been flunking sprint training lately.
3k c/d.

[bisqeet]

very nice H!...

same training here (PP_ W1 D1)

Eddy Fletcher warm up (managed to get it into rowpro as a custom session)

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8x500 (with active rest 500m @ 230 - 245-ish pace - just sort of waiting for under 120 bmp)

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and a 5k warmup down - just gradually slowing down
max 2pics

about 18k session in all

[bisqeet]

PP (mod) D2
recovery:

my slightly high heartrate is probably a direct reflexion of the recovery time between rows.
I trained rather late last night (for me) 21:00 and this mornings row was before 07:00.

still - controlled was the name of the game.

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[hjs]

Dean, with the volume you do, you are a perfect candidate for the polerised method. Lots of easy volume, with some fast short work, and dump everything inbetween.

[bisqeet]

Dean, with the volume you do, you are a perfect candidate for the polerised method. Lots of easy volume, with some fast short work, and dump everything inbetween.

Hi Henry
Tell me more!?!

[hjs]

Dean, with the volume you do, you are a perfect candidate for the polerised method. Lots of easy volume, with some fast short work, and dump everything inbetween.

Hi Henry
Tell me more!?!

There is plenty to find on the net, but a bit like I see it now.

We have two kinds of energy, aerobic and anaerobic (alactic/20 30 seconds and lactic 30sec 2 min) those systems can best be trained as separate as possibe. Al training which combines those two should for the most part be prevented. And both systems are concurrent of each other, training the one will deminish the other.

The aerobic system can use lactic acid and the anaerobic system can produce lactic acid.

The polerised method does focus on building both systems, but mostly separate. The aerobic system reacts slowly and takes very long to develope. The anaerobic system reacts fast and can be trained to max in 6 weeks.

So most work should be long and easy, without production of lactic acid. Next to this do some short alactic work to keep your fast twitch muscle, but without producing lactic acid. So fast and short, max 30 seconds. Or and do strenghttraining.

Closer to race season you introduce more racepace and lenght work. This will pick up fast but plateau also fast. So its not usefull to do this for long.

This system is the way all top endurance athletes more or less train and seems to fit your way of training.

[Galeere]

Nice going Dean!

Here: w1d2 @ DF 125, 1hour steady - 14.453m, SPM 23, HR avg. 145, range 138-151.

[bisqeet]

interesting.
http://www.joefrielsblog.com/2014/10/po ... pdate.html
https://www.researchgate.net/publicatio ... erformance
just checking out some sites.
very interesting. as a former state track and field trainer, it goes against everything i was taught back then. on first look i was a sceptic. the data would seem to support polarised training though.
80/20 ratio ?
we can make a new thread so not to hijack this one with off topic things...

[Hillclimber]

w1u1 8x500m after 3k w/u. Went at DF 140, target 1:44.0
1:43.8 / SPM 32 - HR max 156
1:43.7 / SPM 31- HR max 159
1:43.6 / SPM 31 - HR max 161
1:43.4 / SPM 32 - HR max 162
1:43.2 / SPM 32 - HR max 164
1:42.8 / SPM 33 - HR max 164
1:39.2 / SPM 35 - HR max 1 68
Total 1:42.9, pretty happy with the result considering that I have been flunking sprint training lately.
3k c/d.

Solid set of work Galeere. Nice finish!
Damien

[bisqeet]

PPW1D3:
4x1500m - hate this.
bad nights sleep - nearly skipped this for something more "fun"

1) EF Warmup - I know for some this is a lot of meters / time - but i like it (4700m)
2) 5x1500m @1:52/500 , Rest = 1000m @ 2:30/500
3) WD 5K @R20 HR cap 130 (UT1)
~22km - more than an easy HM... :/

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Anyone hear from Jack?
Hope everything went according to the cunning plan..

[Galeere]

Thanks Damien, trying to work on some faster paces which feels like a hard change right now .
Nice workout Dean. I hate W1D3 it too, HD´d on my first go on that workout back in summer 2015.
Wondered about pacing and was wild/optimistic enough to round my 5k-PB down to target 1:51.0.
Went for the 5x1.5k on 5:00 min rest at DF 135 after a 2k w/u with following splits/SPM/HR max:
1:50.8 / SPM 26 / HR max 157
1:50.6 / SPM 27 / HR max 161
1:50.4 / SPM 27 / HR max 164
1:49.9 / SPM 27 / HR max 166
1:48.3 / SPM 30 / HR max 169
That last one did hurt, BS 19.
Total average 1:50 flat. Don´t know if I want to target that pace next time around .
Active rest 3.6k
2k very slow c/d
15 min of stretching afterwards.