Pete Plan Group - Startup Aug 20th thru 22nd

[lindsayh]

Monday night
2k w/u 2:10 and c/d 2:15

PP 1.3.1
goal 1:42 but I had a sneaking suspicion that I could be faster than that (that was very silly it now seems!)
not a disaster but a bit ugly I'm afraid so hopefully better next time

4x 1k/5'r @1:42.5
sr31 df137 324w
1:41.6
1:42.4
1:42.9
1:43.3

[G-dub]

Nice to hang on to it, though Linday. Not easy to do.

[G-dub]

30' run + 5K, r23, 2:04

My schedule really sucks this week and I'm at the beach this weekend. I have time for one good session on this week and one more less intense session Tuesday and Wednesday morning. Otherwise am in the car and getting home late. Will make the best of it.

[aussieluke]

Pete Plan week 2, day 1

Speed pyramid

20 push-ups

5' warmup

250m 1:45.2 sm 32
500m 1:45.2 sm 31
750m 1:45.0 sm 32
1000m 1:45.5 sm 32
750m 1:45.1 sm 33
500m 1:43.5 sm 35
250m 1:39.6 sm 39

500m cooldown

20 push-ups

[G-dub]

Snappy one, Luke. Nice job for the first go around.

[aussieluke]

Snappy one, Luke. Nice job for the first go around.

Cheers. Meant to note: on the second 750m right as I was hammering down in the last 200m the whole erg slid about 6 inches forward on the double layer of foam mats it's on and into the back of the sofa in front! Kinda took the edge off a bit lol

[Joe L]

60 min at 1:59.5 and 18 spm for me today.

@Joe L: What DF was that done at?

I checked my df last night and it was at 125. Right or wrong, I haven't moved it in months.

[JohnAd]

Paul, nice session, pushing the distance out and even improving the pace slightly.

Luke, looking strong in the middle there for a first time through. Next time I think you'll be able to push the all the 750,1k, 750 parts under 1:45

Lindsay, looks like a tough session, but you stuck it out and I'm sure you'll beat that average next time.

Nick, that's a very speedy rate correction there, but be careful not to put too much stress on the lower back by leaning back too far.

PP 2.3.1 4x1k 5'
Last time 1:46.2 r29
Target <= 1:46.2 r29
WU 2k
01:46.1 r29
01:46.0 r29
01:45.8 r29
01:45.5 r30
max HR 174 (new high)
Rest meters 1.5k
CD 1k
Avg 1:45.9 r29

Was pretty glad to finish this at all given how I felt going in, my legs have been very stiff since a rowing taster day on Saturday with a circuits session finding some muscles I've clearly not used in decades. But I felt I should atone for my HD last Friday and so battled on, after the warm up my legs did feel a bit better and after the 1st 1k thankfully it seemed to be mostly back to business as usual but there was nothing much in the tank at the end of the last 2 reps. Relieved that one is over with for another cycle and pleased not to have gone backwards.

[jackarabit]

Pete 2.3.1 (out of sequence)
Spd intervals 4x1/5'R
Pace target: 2:02.1 previous
Df115
EF WP: 3761m
2200m CD

[aussieluke]

Luke, looking strong in the middle there for a first time through. Next time I think you'll be able to push the all the 750,1k, 750 parts under 1:45

Thanks. I followed the notes from Pete on the plan page:

Go at a constant pace for the 250m up to the 1k, and then speed up from there if you can. Resist the temptation to sprint the first 250m.

Was going to start at 1:46 up to the 1000m but that first 250 is so easy it's hard not to get carried away.

The second 750 would have been 1:44.x if the erg hadn't slipped.

Didn't want to push too hard as not feeling 100% today - fighting off a cold that the kids have. But any harder than this and there may have been a chance of not finishing. Thankfully there's quite a lot of rest before that last 250!

[jackarabit]

Luke, put some weight plates on that bronco. I use a dumbell with about 40# on it wedged in the VEE of the front leg by 2.5 pounders (the ones I can actually lift--one at a time of course ). The front riser blocks and the Shoxbox are on vacation during PP.

[aussieluke]

I put my 32kg kettlebell up against the front of it after that!

Never had it happen before. It used to scoot backwards when I first started which I believe was a sign of poor form. Forwards is a new on on me ...Pete Plan is obviously working lol

[mdpfirrman]

Wanted to get back to a slower row today. Worked the morning and all I could think to do was take a nap. Whatever I'm fighting off is getting the better of me for today. Sorry guys, I would love to be rowing...

Nice work Linsday - no one can ever accuse you of not attacking an interval session!

Paul - nice negative splitting.

Luke - very solid pyramid. Negative throughout just like you're supposed to on pacing. Whoa Nelly on the rower!

Jack - nice work on the 4 X 1000 too! Huge improvement from last one!

John - nice improvement since last time! Great work.

[G-dub]

John, great job indeed. I absolutely need to match your results in this session at some point. Nice inspiration.

[jackarabit]

PP5KT Week 2 Day 4 @ 4 x 1650m/4'r. Last week 4 x 1500m (2:09.0) @ 2:08.3 ave (same pace)

7' warm up.

28:12.5 @ 6600m @ 2:08.2/24

7:05.1 @ 1650m @ 2:08.8/24
7:05.2 @ 1650m @ 2:08.8/24
7:04.8 @ 1650m @ 2:08.7/24
6:57.4 @ 1650m @ 2:06.4/25 (progressive last rep starting at 2:09.0)
r381m

Just getting first 3 weeks in then can increase the pace in week 4.

4 x 1800m/4'r next week (week 3).

Slammin that thang, Paul! The negative pacing inside the last rep impresses me. There are several 4 by distances in that 5k plan that look unfriendly as I just discovered.