Pete Plan Group - Startup Aug 20th thru 22nd

[aussieluke]

BPP W7 d2 7x500m. Pleasantly surprised by the result. Completely emptied the tank on this one.

great work!

[Goldenbarry]

Thanks Luke.

I've been catching up with postings on the board and read about your warm training environment. Last year the University of Oregon did a study on endurance athletes training at high temperatures. Apparently one of the factors causing fatigue is when the body's core temperature rises too high. The study showed that by training at high temps the body gets more efficient at prolonging this point of fatigue. They found that the improvements were superior to the gains from training at altitude.

Last year the quad from my son's school won the Scholastic National Championship and took third at Junior Nationals. Living in the hottest metropolitan area in the America's apparently has it's advantages!

Embrace the heat. You may not PB in the heat but I bet your making fitness gains.

[aussieluke]

Thanks Luke.

I've been catching up with postings on the board and read about your warm training environment. Last year the University of Oregon did a study on endurance athletes training at high temperatures. Apparently one of the factors causing fatigue is when the body's core temperature rises too high. The study showed that by training at high temps the body gets more efficient at prolonging this point of fatigue. They found that the improvements were superior to the gains from training at altitude.

Last year the quad from my son's school won the Scholastic National Championship and took third at Junior Nationals. Living in the hottest metropolitan area in the America's apparently has it's advantages!

Embrace the heat. You may not PB in the heat but I bet your making fitness gains.

There's definitely a big difference to training outside in the heat to training indoors though.

Here in Western Australia, it gets HOT. I did a lot of running this year and during summer had to get up and run at 6am to beat the heat, and most days it was still 25 - 28 deg C then ...but at least you are moving through the air, and usually there is some sort of breeze - even if it is a hot one. After a summer of this, as the weather got cooler my pace got faster and the distance got longer - so it definitely had a good training effect.

On the erg though in a warm room and no airflow, there is nothing to do but sweat and sweat and slowly stew from the inside out!

[JohnAd]

Barry, great intervals. Off 2' mins rest and after some illness too, you'll be catching up with your son pretty soon at this rate .

[JohnAd]

Last time my average was 2:12.0 r24 so the plan was to start there for the first 2k and see how I felt.
1. 2:11.8 r24
2. 2:11.5 r24
3. 2:11.0 r25
4. 2:10.8 r25
Average 2:11.3 r24

Nicely done Sanz, chipping away at the last average from the 2nd rep is strong stuff.

[lindsayh]

PP 2.1.5
hard distance 6km
last time 1:52.5 so goal sub 1:52
2km w/u @2:10 and c/d 2:20

6km @1:51.2 => 22:14.5
sr28 df128 254w PE 8.5/10
1:52.1
1:51.8
1:51.7
1:51.1
1:51.5
1:48.9

Turned out to be a bright shiny new PB by about 1sec (from '14)!!
A bit unexpected and felt pretty good so pleased of course.
(BTW Terry came along for the ride @1:55.0 - his WR is @1:54.7 - surprised as it was just a trainer)

Gives me 276km for the Fall Challenge month - ya just got me Jack! (rest day tomorrow)

[mdpfirrman]

Nice work Lindsay! Great PB! Also, Terry being just off a WR is pretty darn impressive!

[Pie Man]

Great PB Lindsay, and I forgot to congratulate Rohan on his 10k PB and of course another solid performance from Terry getting close to his WR on just a tag along row.

[lindsayh]

Great PB Lindsay, and I forgot to congratulate Rohan on his 10k PB and of course another solid performance from Terry getting close to his WR on just a tag along row.

thanks Paul Mike and Piers
I think it means that training is well on track and that is really satisfying right now.
Terry is so good at this middle to longer distance stuff even when not at a peak - we have a couple of goals for the next few months now!

[G-dub]

Great stuff Lindsay! I also gave you a shout out in the PB thread.

[aussieluke]

PP week 4 day 5

Hard distance

1000m warmup

5000m 19:10.0 (1:55.0) r27

1000m cooldown



PB by 13.2 seconds!

https://instagram.com/p/BLi8EhjAnQq/

[JohnAd]

Lindsay and Luke, great PBs!

PP 3.2.5 Hard distance 1609m
target 1:44.3
400 01:44.3 r28
800 01:44.3 r29
1200 01:44.2 r30
1600 01:44.5 r32
1609 01:45.5 r31
5:35.9 Avg 1:44.4 r30 MHR 170

Well that didn't go quite according to my grand plan, I went out too fast and thought it would be alright, I was able to get to 400m to go at a decent rate but then when I was going to sprint my legs just said no and the power fell away, compensating with the arms and rating up kept me from embarrassment but not pretty at all. Morals of the story: stick to the plan and 2k is a long way at that pace. Assuming that was max effort, and it certainly felt close, then Paul's law says I'm still off a sub 7.

[G-dub]

Yeah but... You just did a hard 4 x 2K on Wednesday and a hard pyramid two days before that. And it was going to feel hard even if you went 1:46 - we haven't stretched the distance out this far yet. I wouldn't put too much into it.

[mdpfirrman]

Yeah but... You just did a hard 4 x 2K on Wednesday and a hard pyramid two days before that. And it was going to feel hard even if you went 1:46 - we haven't stretched the distance out this far yet. I wouldn't put too much into it.

Agreed. Don't forget that a proper taper can get you from 5% to 7% better. Doesn't sound like a lot but it's been proven to be that effective. Wouldn't sweat it John. Nice row still!

Luke - nice PB! Great by that much! Your aerobic base is improving every day. Your power's already there.

[G-dub]

Yes Luke! Very nicely done. The Pete Plan PB fest is still alive and kicking, this time the Aussie version.