Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

EmPHAsis on different sylLAbles, Henry. I do all the work and take the time for all the work. Not ideal execution? Yes. Worse outcomes possible? EMphatically YES.

[G-dub]

Waterfall #1. Sensible.

[hjs]

EmPHAsis on different sylLAbles, Henry. I do all the work and take the time for all the work. Not ideal execution? Yes. Worse outcomes possible? EMphatically YES.

Just talking in general Jack. I think I don,t do all the work, but if I execute something poorly I am very pissed. Outcome can be crap, but that can,t be execution, others variables are less controlable.

[mudgeg]

Pete Plan Beginners - Week 2 Day 1

5500m average split 2:13.4

Target was to match/beat split for 5000m last week (2:16.6). So beat that by over 3 sec. Needed a bit of Creedence to get me home there!

Some advice for tomorrow from the more experienced guys would be welcome. It's 4 x 750 intervals each one at the same average pace as last weeks 6x 500m which would be for me about 1:54/500m. However, I was exhausted after those 6 x 500m and I really cannot think I'll keep that pace for 750m. So how should I plan it - back off a bit for intervals 1 and 2 and empty the tank on 3 and 4.

[G-dub]

Gordon, there is nothing wrong with taking in those 750's at 1:55 or more for the first three and then putting what you have left into the last one. It's an odd distance and requires a little more endurance than the 500's. Give it some room.

What is the rest period? Is it the same as the 500's?

[mudgeg]

G-dub, thanks. Yes, it is - 2mins rest.

[G-dub]

Go with how you feel on the day. But no sense blowing it - you'll get a good training at either 1:54 or 1:55. The 750 has more of a middle to it which creates a different feeling than the 500's.

[mudgeg]

Glenn, thanks, that's useful advice. Last week I threw everything at the 6 x 500 but paid for it the next day and found the second distance row of the week (5000m last week) unusually hard. By day 4 I had recovered.

[Joe L]

Nice waterfall, Glenn. That has to be my least favorite session and I'm not really looking forward to it...haha...

I unfortunately had to miss my row on Sunday, so I'm a day behind. I'll catch back up with a double later this week.

4X1000

1:38.1 28 spm
1:38.1 27 spm
1:37.9 28 spm
1:37.5 29 spm

Average worked out to be 1:37.9 at 28 spm. I did this workout in June after doing interval sessions for a couple of months and hit 1:37.9 at 27 spm. I remember that it felt like a bear. However, I never felt in trouble at all today, so that's good. Time to crank it up a bit for cycle two (after the dreaded waterfall...)

[Edward4492]

I agree with you Henry, just finishing at some very soft paddle really doesn't constitute toughing it out. I seem to be immortalized for "taking a break". Just as a reminder of the context, I mentioned the reality that if you back off the pace by 5s (say from 1:45 to 1:50) for 100m then get back on the gas and hold pace till the end you only lose one second. More of a chance to re-group and get your head back into it, not much of a break really. Truly a "pause". Slowing by 15 to 20s pace and finishing out means that either you quit on the piece or were in over your head and simply did not use your current training to select a realistic pace and target time. Time to re-group, re-assess, and do your next piece at a more realistic pace.

[G-dub]

Excellent 4 X 1, Joe. I only tried to really go for the waterfall once last summer and it really blew me out. I figure it is just a get er done session to work on AT and since its on the back of the 4 X 1, I am usually licking some wounds heading into it!

[Bloodbuzz Corio]

@ Glenn - very sensible waterfall, but not like it was a paddle - that's still a great workout.

@ Joe - awesome power!

I actually don't mind the waterfall (he says only having done it twice). Right now I certainly prefer it to the 4x2. Yes 500m less with 5' less total rest, I think only having the three intervals and them getting subsequently shorter works for me.

[jackarabit]

Wk 3: endurance intervals
7.5k waterfall
Pace target: 2:11.9 from 29 June 15
Df115
2k WP; final rest period CD

Tho this be madness yet there's method in't--Polonius speaking of Hamlet the Dane

I was going to show the Ed break (pace correction) in the final 2k but forgot to remove my card from the monitor after selecting this session from "favorites." So no ErgData record and no pace against stroke rate graph. Paced inside out but put the mostest speed into the mostest splits. Didn't HD in thought, word or deed. Nanny nanny boo boo!

I wonder if I can match this pace in the next cycle

[jackarabit]

I disagree with you AND Henry, Ed. I say finish the damn things at 2:30 if necessary and take your time on that.

Ed, I believe you originally referred to coming off the throttle as the "Ed break." And my memory is that I changed that to "Peterson pause." If you no longer want the glory, I'm going to call it the "Jack slack."

Your point that this enroute pace reduction is not a failure of pace but a selection of a lower pace momentarily is well made and I didn't imply otherwise. I stick to my guns that if the best pace one can make finishing a Pete workout is a paddle, that is what one should do, for morale reasons and for an accurate pace average for the whole enchillada as one done it rather than as one hoped to do it before one QUIT.

[jackarabit]

Millions of athletes a take a breather without taking out a patent. Ed knows this well from his bike racing days. Takes balls to put your brand on a sturdy but unremarkable little horse found in most remudas. I'm OK with that but from now, I'm gonna ride the horse with no name what works just the same.