Pete Plan Group - Startup Aug 20th thru 22nd

[hjs]

decided to split the difference and go for 1:43
honestly.... this was my hardest session...ever...


not a lot of time, so just a 1k warmup (with low pull R20 1:45 sprints)
main event



actually ended up paddling the last few meters to get an extra breather as i was generally too fast.
decided to hit the hump and try and neg split down the other side

I then collapsed in a heap. no cool down as soup was ready...

i'll just go look for my iron lung now...

p.s. there is no way im using that average as my target next round - forget it....

Boooooooo, you had plentyyyy left, look at the 500 and 250. At this point you are the pussy of thread. It should hurt man up

[bisqeet]

decided to split the difference and go for 1:43
honestly.... this was my hardest session...ever...


not a lot of time, so just a 1k warmup (with low pull R20 1:45 sprints)
main event



actually ended up paddling the last few meters to get an extra breather as i was generally too fast.
decided to hit the hump and try and neg split down the other side

I then collapsed in a heap. no cool down as soup was ready...

i'll just go look for my iron lung now...

p.s. there is no way im using that average as my target next round - forget it....

Boooooooo, you had plentyyyy left, look at the 500 and 250. At this point you are the pussy of thread. It should hurt man up

haha - thanks henry, feeling much better now

[G-dub]

I love it Henry! I think a few of us need that friendly kick in the pants at this stage (although I am also confident that Dean's session was very tough work)! It's starting to get real now and will take some grit to lean into it and make more gains. You got me motivated. At least until I start crying about the 4 x1K!

[Goldenbarry]

Impressive Dean!

Henry, yours is the post of the day. I'm still laughing.

I'm off to log my 6k. I think I'll use it as a recovery session after yesterday's speed gains. On second thought, I better put in a solid effort or risk being labeled the board pussy.

[Kxthor911]

@dean - awesome set as always

@jack - I always enjoy your post. One hell of a set as normal. Seems like your a lot of people inspiration around here.

@mike and john - thanks for the advice, I'm going to do as many sets as possible per week. its pretty hard considering the shift work, but I'm working on it.

@gordon - for us to both be in the BPP you sure are moving out there, nice to see someone pushing it

I have another question guys. If we are going to do 4 sets a week, or try to that is, the 4th set should it be interval or SS. We in the beginner plan are doing two steady state and one interval a week at the moment so seems like it should be interval. Thanks in advance.

[Kxthor911]

I did my 4th set today, Week 3 day 4, 5k row. I started cold with no stretching or warm up so started slow 2:40/500 (just waking up and a bit stiff) and finished with 2:23 per 500, spm held pretty steady just gave more power as I warmed up. I ended up with a average split time of 2:28.1, 23 spm. As always thanks for everyones continued support. I will continue to follow along with the thread. I really enjoy the encouragement and having someone to talk with about this method of getting into shape.

[Pie Man]

@ Gordon well done getting it back on track mental toughness seems to be a big part of getting your times down.
@ Barry please tell me that you are not another 40 something lightweight! That is a good 2k time shows you have lots of potential. As to the image upload problem it's probably that you have used up all the space you are allowed to use for images. ucp.php?i=attachments&mode=attachments should tell you more about what you have used, as you post more you may be allocated more space. Or you could use a system such as http://www.tinypic.com to host the images for you. I'd take the 6k at a steady state pace.
@ Jack great pyramid, your times are tumbling down.
@ Dean wow at that last 250.
@ Mike You didn't HD so in my view you didn't fail, your time was slower than last time but only 4 seconds overall all of which was lost on the second 750.
@Kxthor911 I'd follow what Pete suggests for the fourth set, having a quick look at the BPP it seems the fourth set is nearly always a longer distance row. My understanding of this sort of training is distance makes up the majority of the sessions.

So I did my pyramid late this afternoon, last time average was 1:50.1 @36spm. 2k warm up, 10 hard sub 1:50 pulls every 500m, seemed to warm me up better, and I must admit I seem to work better at a low 1:50's late 1:40's pace than the mid 1:50's and slower, which I put down to my inability to rate low. I can't keep the pace up of course but it actually flows better.

Anyway back to the pyramid, it went pretty well, if you look at the end result you could say it went very well as I averaged 1:48.1 and 36spm however just like Mike it so nearly unraveled.
250m @1:48.0 37spm Ok
500m @1:49.1 35spm Good
750m @1:48.0 35spm Hmm not my best move
1000m @1:47.6 35spm Oh dear what was I thinking this is 3 seconds faster than my 1k pb
750m @1:49.8 35spm Torture plain and simple
500m @1:48.3 36spm
250m @1:43.2 41spm Can I crawl away and die now please

I must of done the pyramid at around the same time as Mike. It seems we synced on the second 750m both in pace and pain. I was so close to handle down, every time I pulled harder I went slower is there anything worse to see than your pace slowing as you are putting your all into the handle? 400 to 300m took about an hour. Even when I finished I still had the 500 and 250 hanging over me. The good news is it's two days tell the 4 x 2k, the bad news is it's 2 days tell the 4 x 2k...

[JohnAd]

I have another question guys. If we are going to do 4 sets a week, or try to that is, the 4th set should it be interval or SS. We in the beginner plan are doing two steady state and one interval a week at the moment so seems like it should be interval. Thanks in advance.

I don't think that the distance pieces in the BPP are steady state, they are more similar to the hard distance in the PP. The first 5k should have been hardish, so not PB fall off the erg hard but heart rate high, legs tired and couldn't do it again that day hard, and then every week you go out 500m in distance at the same pace which if you pull it off gets you to 10k with the same splits as your original 5k. Usually your 10k splits are about 5 seconds over your 5k (by Paul's law) or by the reverse argument you have taken 5 secs off your 5k splits or close to a minute off your 5k in 10 weeks, nothing steady about that. My take is that Pete has put in some thought into the extra sessions, but at the same time you know how you feel and if after 3 hard session pretty much anything you do will help but more hard stuff like intervals could easily be too much.

[Goldenbarry]

@ Gordon well done getting it back on track mental toughness seems to be a big part of getting your times down.
@ Barry please tell me that you are not another 40 something lightweight! That is a good 2k time shows you have lots of potential. As to the image upload problem it's probably that you have used up all the space you are allowed to use for images. ucp.php?i=attachments&mode=attachments should tell you more about what you have used, as you post more you may be allocated more space. Or you could use a system such as http://www.tinypic.com to host the images for you. I'd take the 6k at a steady state pace.
@ Jack great pyramid, your times are tumbling down.
@ Dean wow at that last 250.
@ Mike You didn't HD so in my view you didn't fail, your time was slower than last time but only 4 seconds overall all of which was lost on the second 750.
@Kxthor911 I'd follow what Pete suggests for the fourth set, having a quick look at the BPP it seems the fourth set is nearly always a longer distance row. My understanding of this sort of training is distance makes up the majority of the sessions.

So I did my pyramid late this afternoon, last time average was 1:50.1 @36spm. 2k warm up, 10 hard sub 1:50 pulls every 500m, seemed to warm me up better, and I must admit I seem to work better at a low 1:50's late 1:40's pace than the mid 1:50's and slower, which I put down to my inability to rate low. I can't keep the pace up of course but it actually flows better.

Anyway back to the pyramid, it went pretty well, if you look at the end result you could say it went very well as I averaged 1:48.1 and 36spm however just like Mike it so nearly unraveled.
250m @1:48.0 37spm Ok
500m @1:49.1 35spm Good
750m @1:48.0 35spm Hmm not my best move
1000m @1:47.6 35spm Oh dear what was I thinking this is 3 seconds faster than my 1k pb
750m @1:49.8 35spm Torture plain and simple
500m @1:48.3 36spm
250m @1:43.2 41spm Can I crawl away and die now please

I must of done the pyramid at around the same time as Mike. It seems we synced on the second 750m both in pace and pain. I was so close to handle down, every time I pulled harder I went slower is there anything worse to see than your pace slowing as you are putting your all into the handle? 400 to 300m took about an hour. Even when I finished I still had the 500 and 250 hanging over me. The good news is it's two days tell the 4 x 2k, the bad news is it's 2 days tell the 4 x 2k...

Thanks for the help uploading images.

I joined the group late and didn't properly introduce myself. I'm 51 years old, 6'5" and 232 lbs. Although I have lost 6 lbs since starting BPP I'll never be a threat to you as a lightweight!

[JohnAd]

Dean/Piers Better pyramids than Giza! Love the blow by blow descriptions as well, I'm looking forward to seeing if I can match the effort tomorrow.

[Goldenbarry]

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[Joe L]

Nice speed pyramid sessions all around. I put mine off until tomorrow and instead did an SS 10K at 1:59.2 and 18 spm this afternoon.

[Kxthor911]

I have another question guys. If we are going to do 4 sets a week, or try to that is, the 4th set should it be interval or SS. We in the beginner plan are doing two steady state and one interval a week at the moment so seems like it should be interval. Thanks in advance.

I don't think that the distance pieces in the BPP are steady state, they are more similar to the hard distance in the PP. The first 5k should have been hardish, so not PB fall off the erg hard but heart rate high, legs tired and couldn't do it again that day hard, and then every week you go out 500m in distance at the same pace which if you pull it off gets you to 10k with the same splits as your original 5k. Usually your 10k splits are about 5 seconds over your 5k (by Paul's law) or by the reverse argument you have taken 5 secs off your 5k splits or close to a minute off your 5k in 10 weeks, nothing steady about that. My take is that Pete has put in some thought into the extra sessions, but at the same time you know how you feel and if after 3 hard session pretty much anything you do will help but more hard stuff like intervals could easily be too much.

John, the reason I say SS is I didn't know what else to call it. My long distance rows are quite difficult for me and I agree that normally I couldn't do it again for the day. I don't want to overdue it on a forth session but I also don't want to "sit there and not accomplish anything". I ended up with splits just a couple of seconds off of my hard distances today, I was happy with the row overall. I think I accomplished a decent day of rowing plus gym.

[Goldenbarry]

6k done at 2:06.1 avg and 20 SPM strapless tonight. My legs felt a little dead on the erg. I wrapped up the workout by immediately hopping on an illyptical for 30 minutes to keep my heart rate up for a bit longer. I'm looking forward to seeing everyone's work tomorrow.

[JohnAd]

My long distance rows are quite difficult for me and I agree that normally I couldn't do it again for the day. I don't want to overdue it on a forth session but I also don't want to "sit there and not accomplish anything". I ended up with splits just a couple of seconds off of my hard distances today, I was happy with the row overall. I think I accomplished a decent day of rowing plus gym.

Sounds like you've judged it right, and I continue to be very impressed that you're looking for extra work on top.