Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Mike sorry to hear you're still unwell - I'm certainly no health professional but reckon you're better off taking it easy and not rushing back into it - even if by only doing moderate pieces you do lose some of your top end speed that seems like a better outcome than trying for a really hard one and blowing up I reckon. The other thing for me is if you do decide to take it easy again this week make sure you don't beat yourself up about it - there's no point adding stress to the mix and at the end of the day surely the primary motivation for all (or at least most) of us doing this is overall health and we should bear than in mind when dealing with setbacks.

PP 3.1.3 for me today 5x1500/5:00r - Average pace of 1:53.2 is actually +0.1 to last cycle, but that one had a crazy last interval, and this is still -0.3 to my PB from less than 2 weeks ago, so I'm definitely satisfied with this. Slight negative split.



On the second interval I managed 158 out of 165 strokes at 1:53 or 1:54 - pacing not quite as even on the other intervals, but did manage 1:52.9 on the 5th interval with only 9 strokes at 1:51 and none faster than that.

[G-dub]

Nice Blood. Did you do 8 x 500 yet? I must have missed it.

[aussieluke]

Thanks Piers, boy is fine today thankfully

With regards to sickness, ever since I switched from weights and kettlebell training to mostly aerobic cardio (easy running, and then rowing) about a year ago I seemed to become much more resistant to colds and flu. even when my wife and kids would be stuck down with the worst flu for a couple of weeks, and even though I'd be fully exposed to it (snotty kids, tissues everywhere). I think building the aerobic system is very good for also building the immune system.

Only got two colds in a year and they didn't last very long.

Then a week into the Pete Plan and all the high intensity work, my kids got the sniffles and almost immediately I was stuck down with full on man flu. I only took a day off but probably should have taken a lot more. I'm still not 100% a week later.

I enjoy this kind of training but it is hard on the body. I certainly won't be doing it year round. I reckon 6 weeks or so at a time with longer periods of easy, purely aerobic work.

[S-man]

Mike, if you're not well, then the quickest way back to health is to rest. You may lose a very small amount of fitness, but will definitely shorten the time before you're back in the saddle (or on the seat). One step back to go several forwards

[Bloodbuzz Corio]

Nice Blood. Did you do 8 x 500 yet? I must have missed it.

Glenn I skipped it - realised (or decided!) during warm up on Saturday I was no chance - just didn't feel right - so ended up having a paddle and moving on. However the alignment with days of the week is working really well for me - so rather than delay I've stuck with that - hence SS yesterday, hard intervals today etc.

[G-dub]

10-4. We will let you slide given that you made sub 7 already and are probably still basking in the after glow :|And besides, who would want to come back from vacation to 8 x 500 anyway!?

[JohnAd]

Some great workouts being posted, I seem to have missed about 10 pages over the weekend.

PP 3.1.1 8x500 3'30"
Last 1:43.5 Target 1:43
01:43.3 r30
01:43.3 r30
01:43.3 r30
01:43.1 r30
01:42.9 r30
01:42.8 r30
01:42.4 r31
01:41.0 r33
Max HR 164
Avg 1:42.8

Not a bad start to the third cycle, still shaving off some time and HR says there's a bit to spare here too.

[mdpfirrman]

Nice work John! HR I find isn't as high on the interval pieces as the timed piece because the recovery. It looks like you gave it your all! Nice work.

Thanks for the ideas everyone. I do appreciate it. I'm going by the old rule, if it's in your chest, don't work out. Above the neck, you should be OK as long as you take it easy. I'm not going to be doing any PP intervals until I feel 100%. I did do 8K very controlled and slow today. Other than the back a little stiff it felt good to sweat (only around a 2:17 pace or so so very easy). I won't push it too hard, trust me. I'm planning on taking it very easy this week and rejoining the "fun" on Sunday if better.

[jackarabit]

Pete 3.1.2
8k SS
HR capped @ 137bpm (top UT2)
Df 120

I continue to push pace down immediately on these recovery rows to get HR into UT2 range as quickly as possible and bleed pace later to stay below top UT2 HR. This is working so well that I am often seeing outcomes similar to today's: 69% 2kW @ av. HR of 67%HRR. Altho I am anything but confident that I can test 2k at 200W average (8:00), I have decided to move the reference wattage for these SS rows from 181.8W to 200W hereafter, in today's case producing 63% 2kW @ 67% av. HR. I will make a notation of this in my paper log which indexes result photos and also in the sprdsht. Thought beginning of cycle 3 would be a good point to make this change.

Really only a running tally of personal progress in aerobic fitness. I don't expect anyone who didn't cut their teeth on heart rate zone training to pay much attention to these hieroglyphs. For those who are mildly curious, 60% of 2k watts or 70% HRR define the upper limit of UT2 or low aerobic effort. More watts for less heart rate is always the goal (>60% 2kW accompanied by <70% HRR). A useful ratio which is not a gauge of progress in PP of course but an import which gives a quantifiable definiteness to the steady state concept.

[Pie Man]

Glad to hear your boy has bounced back Luke I do envy kids that ability.

Hope you are back to full strength soon Mike I'm missing your times.

Nice interval John like Mike my HR rarely gets within 10 beats of my max during 500m intervals the lactic build up beats me.

Lovely 5x1500 Rohan great consistency.

Good distance piece Ben.

Seems like it is all coming together Jack at some point you will have to do a 2k if only to satisfy my curiosity

[G-dub]

Jack - You know I like what you are saying! And you are ready to move the needle without a doubt.
John - Nice session. You inspired me again.

If I had more courage I would have nailed 1:42.5 which would have made me feel very good I was near my goal. But getting closer anyway. I took .6 seconds off my previous best from last summer, which is just what I need to shave off of a certain distances split.

[jackarabit]

What Piers sez. Mike, hope to see you back in action soon. You are not alone. Most of us licking a few wounds after six weeks of this. Never thought of beer as a recovery supplement, Glenn! May have to reconsider.

[Pie Man]

1:42.7 seems pretty courageous to me Glenn. The time that can't be mentioned must be pretty close...

[JohnAd]

Glenn, great session, looks like you went out hard and kept it there, exactly how it should be done.

[G-dub]

Thanks Gents, I feel good about it. Took a little more will than previous ones. I still shy away from the really deep dive though - on the last one or two I pulled up a little when the going got rough. Piers, I think its close but I sure wish I could find a little more! If you believe the numbers and not what can happen on the day, it would be a battle to the finish. The session that I need to do is the one that John has in the bag already. 4 x 1K at 1:46 or less would be enough for me to give it a shot.

Just noticed I went over 6M meters today.