Pete Plan Group - Startup Aug 20th thru 22nd

[Pie Man]

PP 2.2.7 - 2k TT 6:59.6 woot!

Many congratulations Rohan, well deserved. Looking at your pace graph that was one gutsy last third.

[mudgeg]

Rohan

Also meant to add my congratulations for your rowing although possibly not your musical tastes.

I dream of going sub 8. Sub 7 is another world.....

Just brilliant.

[Anth_F]

Ohh very sweet. It's always nice to see someone break the 7min 2k!!!

Very well done and huge congrats man

[mininick]

Also, Rohan cracked one of my longer term goals - 90th percentile on the 2K at the same time for his age group. Rohan - you have a shot to really climb that ranking board (having just started basically in March).

Unless I've misread something or misunderstood, it looks like you're only 0.1 off the 7:19 required to be 90th percentile for your age group? That's doable!

[mininick]

Also, Rohan cracked one of my longer term goals - 90th percentile on the 2K at the same time for his age group. Rohan - you have a shot to really climb that ranking board (having just started basically in March).

Unless I've misread something or misunderstood, it looks like you're only 0.1 off the 7:19 required to be 90th percentile for your age group? That's doable!

My mistake, I was looking at lightweights. Heavyweights is 7:06.8 - hopefully still doable!

[mdpfirrman]

Also, Rohan cracked one of my longer term goals - 90th percentile on the 2K at the same time for his age group. Rohan - you have a shot to really climb that ranking board (having just started basically in March).

Unless I've misread something or misunderstood, it looks like you're only 0.1 off the 7:19 required to be 90th percentile for your age group? That's doable!

I wish Nick. My lightweight days are long gone. I'm around 85 kgs and I'm not real chunky. I suppose the good and bad about weight training. I've packed on quite a bit of muscle now. Unless I lose some serious muscle, I'm not going LW anytime soon. 7:06 is 90th for me. I'm guessing I'm still a good pace off of that (perhaps 7:15 or so now).

[mininick]

mdpfirrman, I wish there was a way to filter by height. At my height, I don't really have a clue what a realistic goal would be for any given distance. I guess that makes me really focus on my own self improvement rather than judge myself by any other standards.

[G-dub]

Hard DIstance - 10K. HR always seems to end at 184/185 - 10 beats below seen max.
PB by more than a split

[JohnAd]

Glenn, fantastic stuff a very well deserved and we'll executed PB.

[jackarabit]

Nick, 1.5 to 2 watts per kilo of "fit" wgt. is a smart first year goal. Your fit or normal weight according to adult male BMI tables (which do factor in hgt) is 68 kilos. So 102 to 136 watts is a good power target for most of your training. You will do some low aerobic zone training below that threshold and some HIIT training above the ceiling.

Absolute potential is an abstraction which doesn't take into account technical mastery and skillset, the will to work harder and longer for smaller and smaller increments of improvement, and individual psychological and physiological attributes more refined than simply hgt, wgt, age and gender. Of course there are limits and the biggest, baddest dude in the valley has his like you and I have ours.

[jackarabit]

Damn skippy, Glenn. PBs look good on you. Wear em in good health.

[G-dub]

John and Jack - thanks for the cheer. It concerns me what this says about 5K according to Pauls Law - I don't think I have the guts to go after 1:52.5. Jack, I don't want this to come across reckless (and if I'm picking up on what you are putting down) but TBH I haven't yet felt as bad on any workout as I felt when we shared the plan with Hardy a couple of times last year. I actually feel like I'm leaving just a little bit on the table. I have to take on the 5 and then I'm going to forget PB's and work on the real deal. Or maybe I can procrastinate some more and hit my 60' total

Anyway, it's been fun so far and I hope we all continue to make sesnsible progress.

[Goldenbarry]

@Rohan congratulations on breaking the 7 minute barrier! I really enjoyed reading your account from start to finish including the music selection.

I'm sure I'm not alone in that braking 7 minutes is a goal of mine by the end of the plan. There's an indoor competition here in February that I plan on entering to surprise my son. It will be his 3rd year competing. I don't know if it's realistic for me to break 7 by February but I'm enjoying the journey.

I love how easy it is to find inspiration from this group. I'm off to crank out my 3x1000m. Thanks for posting your experience Rohan.

[aussieluke]

My recent sprint intervals were probably not quite indicating sub 7, but had that as a target, planned a Mike C pacing (800m @ 1:46, 600m @ 1:45, 400m @ 1:44, 200m @1:43) and if I couldn't speed up but could hold 1:46 would still have been a PB.

Congratulations!

Never seen that pacing strategy before - I've always just tried to even split. I like the sound of that though. Looks like the sort of thing that could get me through. Any idea where he writes about that?

[Kxthor911]

Hey guys, sorry for not posting its been a hell of a week for me, I'm not falling off the horse though I promise. I took monday off due to working sunday night and decided to get up tuesday at about noon without eating since 5 am. Yea that was a bad idea but I was supposed to meet my buddy at the gym after so I thought I would get my 6500 in decently quick, well with stretching and warmup that took over an hour and I was late arriving to the gym. (He was leaving when I got there, my bad dude.)

Tuesday evening I got a call from my SO, she was in a very bad car accident, car is totaled but she came out with everything ok except being very sore for a few days now. The airbags didn't go off and we are not sure what to do about that (thinking about seeking an attorney).

Wednesday, I got up early brought our daughter to daycare and did BPP optional day 4 out of sequence before heading to the gym. 6000 easy meters just to warm up for the day. Went to the gym and helped my lady around the house.

Was to very sore to workout Thursday to workout so took the day off and decided to row this evening when I got off work. Will post a pic with the workout on my next post.

So to recap:
Tuesday - barely held my 2:22 target for the 6500 Week 4 Day 1 - held it but it was very much a struggle. Little sleep and no food in my body for energy.
Wednesday - Week 4 Day 4 optional 6000 meters. Held around a 2:30 pace then drug myself to the gym. Was still struggling while at the gym. Need more rest.