Pete Plan Autumn 2015

[hjs]

I get it now, Mike. The high number stroke sequences are executed at a higher level of effort made possible by the interval format, 2x40' etc. You and I both attempted to do a tough one continuous.

My l4 pace or av r20 would be 152. This would be roughly a max time trial for l4 sessions.

When hell freezes over I would be able to do that. Showing that just looking at 2k pace only is not enough.

[jackarabit]

Derating to 2k+4" for pace determination got me thru 200 and 200^ done as 3x10'/3:20R once each. I didn't have any desire to do either again. Also tried an L4ish 200 in interval format on 2k Watts x .55 = Watts @ 18spm incremented by 10W per 1 spm rate increase. This from my reading at Quantified Rowing. I didn't thrive on 20W rate changes!! No more personalized bootlegs into L4 and no adventuring above rate 20 for me! Found my happy place working toward 60' of 178 by the book.

[mdpfirrman]

Took your advice Jack and skipped the intermediate intervals today. Did 20 minutes on stairmaster (not too hard) and 20 minutes light on rower along with kettlebells / weights. I'll see how I feel tomorrow and perhaps go after the intermediate intervals then.

[christopherregisryan]

8x500m w 3.5' rest. Total time: 12:55.7. Avg Split: 1:36.9 @32. Splits: 1:37.5; 1:37.4; 1:37.4; 1:37.4; 1:37.3; 1:37.2; 1:37.0; 1:34.5.

0.3 splits faster than last week and 1.1 splits faster than Feb 2015. One more hard speed interval workout before tapering. 11 days until CRASH-B's. - Chris

[mdpfirrman]

Nice work Chris! You are going to do great in Boston! Really looking forward to that. Let's hope that translates for you into a PB in Boston!

I did the 1500 X 5 today from PP (one day late - did light recovery row yesterday). Results on the workout of the day thread. Surprisingly solid workout with negative splits right on pace.

[christopherregisryan]

Nice work Chris! You are going to do great in Boston! Really looking forward to that. Let's hope that translates for you into a PB in Boston!

Thanks, Mike. Planning to be rested and ready. So far, the modified Pete Plan has prepared me for my tests/races. - Chris

[Sideshow Bob]

1. Wow! I was away from the board for a few days and things have gone a bit mad in here! Fwiw, I am firmly in the "the more the merrier" camp and hope Shawn Baker and the other more sprint focused posters continue to contribute. I enjoy reading about other approaches to training and competing.

2. As far as my own training this week, I was feeling good after my 5x1500 last Sunday, so on Wed I took a run at my 5k PB. Wasn't feeling it at all and I crashed and burned with 700m to go. So so poor! Just when I think I've got a bead on this stuff, I realize I have no clue!!

3. Today I was back at it with the lovely speed pyramid. Due to tired legs, I went out slowish (1:49 on first couple of reps). Got over the hump around a 1:48.7ish then started to speed up a bit. Second 750 was a real slog at 1:47. Managed a 1:45 on the second 500 and then. 1:40 on the final 250. Final ave was 1:47.6, which is a bit below by 2k PB. Took a lot out of me, though! Feel like if/when I can ever get a chance to fully rest/recover it might be time for another 2k TT. Maybe!

4. Congrats again, mike...great race and way to keep at it this week!

5. Good luck, Glenn!! For some reason, I though you were racing next week in Boston?. Make us proud tomorrow!!

[mdpfirrman]

Nice work Bob! I'm wanting this thread to stay active until Chris' race. He's been a strong supporter of everyone on here and been doing a modified PP for his race prep.

Today was the pyramid for me too. I've moved over to rowing 6 days a week. That will allow me to get in another long row day. Learning a lot from the thread that Chris moved over on Polarization (and periodization too).

Target 1:48.7 (bad thing about a PB is the PP numbers it generates - mentally I liked having that 1:50 plus range)

250 / 1:48.2 / 30 / 155
500 / 1:48.6 / 30 / 170
750 / 1:48.2 / 31 / 175
1000 / 1:48.6 / 30 / 179
750 / 1:48.7 / 30 / 179
500 / 1:48.2 / 31 / 176
250 / 1:41.0 / 34 / 174

1:48.0 / 30 Avg.

Felt taxing the last few but I suppose they are meant to be that way. Did do a 2000m W/U and around 10 minutes on the stepper (tried to stay in UT2 but it was hard after lifting and intervals) to cool down.

[christopherregisryan]

Thanks, Everybody, for the encouragement. Did my last interval workout with the Row House NYC team this afternoon. The group did 8x500m w 2.5' so I played along. Total Time: 13:07.0. Avg Split: 1:38.3 @30. Splits: 1:40.0, 1:39.7, 1:39.5, 1:39.4, 1:39.3, 1:39.0, 1:39.0, 1:31.1. I was not completely sure how to pace this and obviously I went out too slowly. No reason to micromanage this one. Recovery row tomorrow. 4x500 on Tuesday, 3x500 on Wednesday, 2x500 on Thursday, Full rest on Friday, 1x500 on Saturday. So grateful to feel strong and fit for the race. Anything better than my 6:38.2 PR will be great, but my aspiration is to beat 6:36. Away we go! - Chris

[mdpfirrman]

I think on PP it's PB 2K - 1, which would have put you a bit high to start (just a hair) but nice negative splits at the end. Really nice strong finish.

[Sideshow Bob]

Great job on the speed pyramid, Mike. At the rate your going, your new PB is not going to stand for very long.

Chris, that looks like torture. The normal PP 8x500 on 3:30 rest is hard enough, so well done surviving on R2:30.

This weekend, I decided to switch up my rotation a bit to see if it allows me to better recover between interval days. Did an SS session - R20 10k @ 2:08 - yesterday instead of the regularly scheduled 4x2k, which I'll save for tomor. Having never done a "base" building phase, I feel like I really benefit from the low rate UT1/2 stuff.

[mdpfirrman]

I didn't even catch the 2.5 minute rest Chris. Yeah that one would have been very hard to pace. Probably 2K PB or so.

Bob - I'm reevaluating my workout too. I'm keeping most of the PP components the same but I'm seriously thinking of cutting back some of the number of endurance pieces. I'll either keep one endurance piece or a TT event one day a week but not both. I also would like to build in some very short sprint work too. PP was useful to me but as written I think it's run its course for me. The Polarization Thread has really caught my eye.

My training moving forward will be something like this:

Sunday - Interval work like on PP (shorter interval work) w/ W/U and cool down.
Monday - Low UT2 long row recovery day with low stroke rate to build strength (around 16 for now).
Tuesday - Low UT2 work again or perhaps intermediate intervals w/ UT2 work but less intense (in terms of sets only - same pace) than PP suggests.
Wednesday - Low UT2 work again on longer row
Thursday - TT (like a 5K) with W/U and Cool down
Friday - Long SS again (lower end UT2 again). Thinking about adding in sprints at the end here with next day completely off (I don't row on Saturday).

[christopherregisryan]

I didn't even catch the 2.5 minute rest Chris. Yeah that one would have been very hard to pace. Probably 2K PB or so.

I don't plan to do this one again any time soon. If I did, I would start at target 2k pace and very slightly negative split from there. This workout ended up being 2k-0.7. My last 8x500 w 3.5 worked out to be 2k - 2.

[mdpfirrman]

Posted my workout on the Daily Workout Thread. Basically did 20 minutes @ 2:25 (lower UT2) and then 2K X 2 with 5 minutes active rest (1:57 / 1:56). Followed that up with 15 minutes @ 2:30. Wore a HRM today. HR on W/U was around 120 to 125 (lower UT2 barely) and higher end of UT2 during cool down.

Working out a way to work in a modified PP like Chris did over the Spring / Summer with lots of SS work too. This will be the first month I exceed 200K meters (which includes my taper before the race). Next month should be significantly over 200K.

After reading the polarization thread, I'm modifying as I mentioned above. Should be interesting because I've never done this much slow cardio in my life.

[Sideshow Bob]

I'm sad to see this thread dying a slow death. In spite of the attrition, I will probably stick with the Pete Plan (slightly neutered) for a while until I no longer find it beneficial and/or get bored with it. Did the 4x2k last night and felt pretty good. I think it was helpful putting another day between the speed intervals and endurance intervals. Finished with a 1:56.4 average, although pacing was a bit wonky (as usual for me). Splits were as follows: 1:57.9, 1:57.4, 1:56.6, 1:53.9.

My endurance intervals have improved by a fair amount, but frustratingly, it hasn't yet translated into better times on my 5k or the longer distances. I think I have a mental block to overcome.