Pete Plan Group - Startup Aug 20th thru 22nd

[MarkEg]

SS: 10K, 2:05.8, r22. Felt fine. Thought I would be more tired. 2 X 6 tb deads 290#. Pool party next.

What's your heart rate average here, Glenn?

[G-dub]

SS: 10K, 2:05.8, r22. Felt fine. Thought I would be more tired. 2 X 6 tb deads 290#. Pool party next.

What's your heart rate average here, Glenn?

Mark, during this Pete Plan business I decided to put the strap away pretty much. Going on feel and breathing. Plus I've let the rate pop up a stroke or two so the paces are relative to that. The session you refer to seemed like a high UT2 and probably snuck into UT1 but the end. Breathing was calm and was able to keep my mouth shut for stretches and breath through nose. It never felt like tough work. Based on pace, 2:05 is right at the top of UT2 based on the Interactive Site. Was able yesterday, after a healthy session at the pool party the day before, to get 2 hrs in and got 45' in this morning so it was definitely in a good range. More info than you asked for!

[MarkEg]

SS: 10K, 2:05.8, r22. Felt fine. Thought I would be more tired. 2 X 6 tb deads 290#. Pool party next.

What's your heart rate average here, Glenn?

Mark, during this Pete Plan business I decided to put the strap away pretty much. Going on feel and breathing. Plus I've let the rate pop up a stroke or two so the paces are relative to that. The session you refer to seemed like a high UT2 and probably snuck into UT1 but the end. Breathing was calm and was able to keep my mouth shut for stretches and breath through nose. It never felt like tough work. Based on pace, 2:05 is right at the top of UT2 based on the Interactive Site. Was able yesterday, after a healthy session at the pool party the day before, to get 2 hrs in and got 45' in this morning so it was definitely in a good range. More info than you asked for!

Yeah that's pretty comprehensive there! Not a bad idea to put the strap away either -- I might do the same for a while and just go on feel while I feel a little directionless!

[jackarabit]

@ Piers: use 2kPB + 5~7" or 5k pace if you want the certainty of finishing. First pass thru the plan, finishing in good order Is desirable and really optimum. In my case, 2k + 5~7 perfectly brackets 5k pace which gives me "easy, medium, hard" options by 1" increments. Over reaching on this workout creates a reasonable probability of struggling for a long time on the final rep and possible HD. The 3rd wk descending distance ladder contains the same threat. Don't underestimate the difficulty of the 4 x2 relative to that of the 5x1500. The 5x1500 provides 20' of rest; the 4x2 only 15'. And the 4x2 adds an additional 500m.

[mdpfirrman]

@ Piers: use 2kPB + 5~7" or 5k pace if you want the certainty of finishing. First pass thru the plan, finishing in good order Is desirable and really optimum. In my case, 2k - 5~7 perfectly brackets 5k pace which gives me "easy, medium, hard" options by 1" increments. Over reaching on this workout creates a reasonable probability of struggling for a long time on the final rep and possible HD. The 3rd wk descending distance ladder contains the same threat. Don't underestimate the difficulty of the 4 x2 relative to that of the 5x1500. The 5x1500 provides 20' of rest; the 4x2 only 15'. And the 4x2 adds an additional 500m.

I think that's solid advice.

[G-dub]

The 4 x 2k can either nurish the training or put you into a spot of bother that is tough to come back from. I am going to choose the former tonight. To me it's an AT "tempo"'session and not one that I want to burn matches on. There is another one a few days from now that will require those matches.

[Bloodbuzz Corio]

PP Cycle 1, Week 2, Day 3 - 4x2000m - 1:54.7 average.



First three of these felt pretty good, after the fourth I did spend a few minutes wondering what idiot signed me up for this! But the gym was very hot today, and this average is -0.5 to my 5k PB from last week, so on the whole happy with the outcome.

The 4 x 2k can either nurish the training or put you into a spot of bother that is tough to come back from. I am going to choose the former tonight. To me it's an AT "tempo"'session and not one that I want to burn matches on. There is another one a few days from now that will require those matches.

Glenn I reckon I did burn a few to get through the last of these - will defo be keeping tomorrow's SS very S!

[G-dub]

Darn nice Rohan. I cannot chase you on this one! Say it again, I cannot chase Rohan on this one!monenmore time I CANNOT CHASE ROHAN ON THIS ONE!

[mdpfirrman]

Poor Joe L seems to get lots of our scrutiny! We are impressed and probably living a little vicariously through you! Keep it going.

Exactly! What we all think we could do with his physical gifts / tools!

@ Rohan - very nice times idiot!! Ha, I think that every day about myself. Why are we all pushing so hard? Seconds off on a time that no one but us (and others on here) care about! Got to have something to strive for though right? What toughens us up too makes us better.

SS day for me today. Was feeling tight - two things. From the pyramid yesterday and also I did pull ups for the first time in a while yesterday. I had ripped my rotator cuff a few years ago doing pull ups and since then I've been a bit gun shy about doing them. Really sore from those in addition to my row yesterday. Around 11K meters @ a very comfortable 2:17 or so for me today. I'm not too proud to take a recovery day! I will need it tomorrow for my 4 X 2000.

@ Glenn - I say that every SS day about chasing your SS paces! Not a contest, not a contest...

[G-dub]

Cycle #1 4x2K. Actually bested my best average on this one by .3" from way back in July last year. I recall being pretty shattered after that. Felt OK today really. Need for air freshener is inching closer.

[S-man]

Made it onto the water yesterday in a 4+ for a long hard 14k row .
Feeling a little sore as a result today and as I've never done the pyramid before, decided to aim for a steady 2:05-06 r27

PP W2D1 - Sprint pyramid session

Average 2:04.8 r28
250 2:05.6 29 spm
500 2:05.0 27 spm
750 2:05.2 27 spm
1000 2:05.5 28 spm
750 2:05.3 28 spm
500 2:04.5 28 spm
250 1:59.4 30 spm

[Bloodbuzz Corio]

@Glenn - great stuff - very nice times there!

@Sanz - that's a sensible approach I reckon if you've not done it before - very easy to blow up if you start too hard on the pyramid, and this gives you a good marker for next cycle.

@Mike - I'm damn impressed you're doing weights amongst all this - good luck for tomorrow!

[JohnAd]

PP W2D1 Speed pyramid
Target should have been 1:49 but I was aiming for 1:48 initially as I think I'm getting the handle on the longer rests than the BPP.

Average 1:45.5 r28
250 1:46.2 r29
500 1:47.8 r27
750 1:47.6 r27
1000 1:46.6 r27
750 1:44.6 r28
500 1:43.7 r29
250 1:35.4 r34

Enjoyed seeing some of the later reps under the magic 1:45 but doing the middle one at that pace seems a way off. Not looking forward to doing this one again the 3 weeks.

[mudgeg]

Started the beginners PP today with a 5k row on the erg in my gym. Posted 22.46.9 which is just off my PB set in June 2012 of 22.38 when I was working out but not that seriously.

Modest times, I appreciate, compared to most of the members on this thread. But at 59 yo and coming back from a long lay off and very serious illness I'm pretty pleased and I have another 119 days to go! Immediate targets for me are a 20 min 5k and a sub 8 min 2k.

So a good start for which Pete cannot take any credit at least not yet but this forum can. I was up at 6am this morning and by the time I got on the erg at 4pm was tired and really didn't want to be there but not wanting to report back to the forum with a rank crap time kept me going....

Gordon

[jackarabit]

Way to put in the oar, Gordon! Finding time (and energy) can only get harder for a time. No way around that but thru it.