Pete Plan 2017

[Gaucho1]

@bor - more than 6000m with a nice effort in the last interval - well done
@sdr2017 - well planned row with the best pace at the end. The pace at the end in my 10k was due to a final spurt.
No rowing today. SS work 40km cycling.
Best regards,
Dietmar

[mdpfirrman]

Everyone is doing fantastic! Just a quick update on my first week off of PP. Did the entire plan (though tweaked it a bit).

Sunday - 15K nice and easy (around 2:11). Did a lift too before so that was good. When I'm saying "lift" -- I'm keeping fairly simple. Kettlebell swings, KB deadlifts and rows (rows only on Sunday not on interval days), one arm KB military presses, some one arm DB Power Snatches (around 23kg), KB or DB squats (again around 23 or 24kg). Lots of pushups (around 100 or so). I keep my lifting pretty simple and knee friendly.

Monday - 12K around 2:09 or so

Tuesday - did 5K Warmup, then 250m X 4, 1' rest (those were fun!) -- around 1:42 or so, then 2K CD (8K total)

Wed - 12.5K again (2:08)

Thursday - Did 5K WU (around 2:11), lift, then right into 2K hard (7:46), then 1K CD - this was pretty brutal, I have to admit (8K total)

Friday - 12K easy (2:11)

LOVED the 250s! Want to progressively do more of these and build up slowly at that pace (because I'm not used to only 1' rest). Also concentrated all week on speeding up SPM a bit. On my 2K, for instance, didn't worry about pace, just monitored SPM and tried to keep it over 26 the entire row. Even my warmups I've been trying to keep 22 and above. I'd like to get to the point where I up the 250s to 8, then 12 and then possibly 16 of them. My SPM was also 31/32 for these, so that's helping the SPM piece, which is a concern for me. I'd also like to flip the 5K warmup, 2K hard to eventually 2K warmup, lift, then 5K hard. I think what I'll do is do this for one month, then add in more 250s and 1K more on the hard row day. As for total meters, I'll let that take care of itself as I get a bit faster (I'd also like to work up a half marathon on Sundays). This week was right around 67K (the most I've ever done). I did enjoy the change of pace but the Thursday workout took a bit of a toll on me. Was limping a bit later in the day (my bad right knee) and woke up a bit sore too. I think it was honestly the 24kg KB swings (I did 25 of them each lifting day) more than the rowing. I think I got a bit sloppy with form on Thursday on the swings and it made my knee sore. Seems to be gone now after the row today. Was second guessing a lot of my plan but overall, I'm happy with it. It accomplishes a few things - most importantly, more meters (something if you're like me and have never really been a "cardio" person, you definitely need!). The other thing is it keeps a fast row day and a day where I'm working pushing AT (even though it's brief my heart was racing after the lift). And, it's roughly 80/20 polarized training, which I wanted to accomplish too. Just have to really keep my paces in check on the SS days and not let boredom get the best of me, keeping it in UT2 for the most part.

[Gaucho1]

@Mike - Very impressive week. Don´t forget that rest periods are an important part of the training
Best regards,
Dietmar

[mdpfirrman]

@Mike - Very impressive week. Don´t forget that rest periods are an important part of the training
Best regards,
Dietmar

Thanks Dietmar. I will rest tomorrow. I'm doing the 250s with only 1' rest because I'm trying to work on cardio currently, not speed. Forgot to mention I did a lift as well on Tuesday. I personally like to do my lifting on "hard" days and keep my SS days nice and easy for recovery.

[calalli]

Glad to see everyone doing so well. Mike - you have been such an inspiration to all here, don't stray too far or too long
Back from vacation and just reacquainted myself with the C2. Definitely spent too much time doing 12 oz curls. I'll do another SS tomorrow then time to get back to the BPP

10/6/17 30min/r20
30:00.0 6,826m 2:11.8 20spm

[optimuswolf]

Evening all. Thanks for popping in Mike - I think the secret to maintaining interest in exercise is mixing things up so these 250s are a good changeup. I'm committed to 2 more cycles of my modified PP after which I think I'll mix it up.

Glad to see you back callali - I can speak from experience that even a few weeks off makes the first 4-5 sessions really sluggish.

sdr - great to see you pushing the pace a little - shows how you're building your cardio capacity and recovery.

C2 W1 S3 - (5x1500 - Target from first cycle: 1:57.9 with negative splits)

29:10.4 7,500m 1:56.6 26
5:52.7 1,500m 1:57.5 25
5:52.1 1,500m 1:57.3 25
5:51.6 1,500m 1:57.2 25
5:47.5 1,500m 1:55.8 27
5:46.5 1,500m 1:55.5 27

Did this a bit soon after eating and was bloody uncomfortable coping with stomach acid for the last 3 intervals. Still another 1.3 secs off and good prep for the 5k test I plan at the end of this cycle.

Lifting tomorrow - going to have to watch my knees with all this rowing combined with squats 3 x week

[IefTheChief]

Hi group,

Great rowing still going on here I see! And some new strong guys, too. Phew.

I'm very bored in my interactive weight loss program. Finished week 3, lots of HIIT (6x6' AT) combined with UT1 endurance intervals (5x11'/20-22 and crap like that). But it is working - losing about a kilo per week and even starting to appreciate the HIIT sessions most of which I pace @ just under 2:00. Also trying low carb but struggling with that. But definately lower carb than before so must be better.

Can't wait to come back to PP. Another 4 kilos and I'll go for it: target under 7' 2K.

[optimuswolf]

Evening all - ivo you've lost a lot of weight which is fantastic, but I personally wouldn't carry on with a programme that was boring me. The worst enemy to your weight goal is losing that motivation, so do exercise in a way you enjoy.

C2 W2 S1 (Pyramid spring - target 1:50.3 from first cycle. Negative splits as usual)
14:29.9 4,000m 1:48.7 272 1236 28
0:55.1 250m 1:50.2 28
1:49.9 500m 1:49.9 27
2:44.6 750m 1:49.7 27
3:38.7 1,000m 1:49.3 28
2:42.8 750m 1:48.5 28
1:46.8 500m 1:46.8 29
0:51.9 250m 1:43.8 30

Bit late starting this one, but thought I should give me meal a bit longer after the acid problems last time. It's a fun mental test, thinking how hard to push in those middle intervals. I actually think that the 2nd 750, pushed hard, would be a good indication of a 2k time. Took 1.6secs off so not too bad.

[calalli]

Ivo - Do you feel like the interactive plan is more effective for weight loss? I still have about 12-15 kg to lose, it is my primary goal at this point. If you feel it makes a big difference I may switch over as well.
Optimus - you are really fast for such little experience. good work!

11/6/17 30min / r20 - just trying to get used to the work again after vacation - very large negative splits as I got warmed up
30:00.0 7,035m 2:07.9 167 874 20
6:00.0 1,314m 2:16.9 136 768 19 117
12:00.0 1,373m 2:11.1 155 834 19 127
18:00.0 1,411m 2:07.5 169 879 20 137
24:00.0 1,458m 2:03.4 186 939 20 147
30:00.0 1,479m 2:01.7 194 967 20 156

12/6/17 BPP 10.1 9500M - repeating week 10. 2 weeks later I am 1 sec slower on pace throughout and much higher HR. I also started a new morning program, between the two I am very sore and achy this morning - like I just started over again
Time Meters /500m Watts Cal/Hr s/m
41:13.4 9,500m 2:10.1 159 845 21
8:23.0 1,900m 2:12.3 151 819 22 137
8:17.9 3,800m 2:11.0 156 835 21 140
8:15.8 5,700m 2:10.4 158 842 21 144
8:11.7 7,600m 2:09.3 162 855 21 148
8:04.9 9,500m 2:07.6 168 879 21 154

[calalli]

13/6/17 BPP 10.2 3x2000M / 4'r: target was 2:00 or better on all 3 intervals. I almost didn't start this, aches and pains have been joined by congestion and intestinal distress. First interval was a new PB, then I went HD 1200M into the second one. Oh well, I'll report it and move on, maybe I'll feel better tomorrow.

Time Meters Pace Watts Cal/Hr s/m
7:52.0 2,000m 1:58.0 213 1032 24

[derico]

A stab at 5 * 1500m but misjudging the heat and tiredness for reps 4 & 5! But made a nice change from 30 minute row!

Intervals
Time Meters Pace Watts Cal/Hr s/m
30:17.4 7,500m 2:01.1 197 976 20
6:02.0 1,500m 2:00.6 199 985 20
5:58.3 1,500m 1:59.4 205 1006 20
5:58.1 1,500m 1:59.3 206 1007 21
6:04.7 1,500m 2:01.5 195 970 21
6:14.3 1,500m 2:04.7 180 919 20
r1,743m

[IefTheChief]

@optimuswolf - Yes it's boring, but it is also effective so far and I get a lot of satisfaction from that. But if I'll end up on a plateau on this plan I'll quit immediately. Not happened so far!

@calalli - I'm by no means an expert as you know, but yes at this stage I feel it is working better for me personally than the PP. I did lose my first 15 kilos on in my first 4 cycles of PP rather quickly, in 3 months. I think those kilos were the low hanging fruit, i.e. I would have lost them on any plan as long as I burned the calories. I was just very unfit when I started back in January. But when I hit my "natural" weight (i.e. same weight as 10 years ago) I stopped losing weight and I still wanted to lose 6 more kilos. The interactive plan is actually quite similar to the PP, i.e. a solid combination of interval and SS training. But I think the interactive plan is more specific regarding endurance work. PP "just" tells you to do 8-15K (I mostly did 10K) with no specific hints as how to do them. I remember the discussions between Mike and Paul about how to pace them, if I remember well Paul said most SS sessions should be rather hard, Mike felt they could be a bit easier. I did most of them quite hard, aiming to beat my previous times. And there's the difference with the interactive plan. That plan is very specific about it: this week I've done two 5x11' sessions, target UT1 so each session 12.5K. With warmup and cooldown this adds up to 15K and around 850 kCal. They're relatively easy, aerobic sessions, while my SS sessions in PP were much harder. There are short rest times, only to get your HR back to warmup level and drink some water, around a minute. Effectively I think on PP I was mostly doing anaerobic work while now I'm sure there's around 50% aerobic and 50% anaerobic work which is better balanced for me at this stage. I could come back to PP and take the SS sessions a bit easier (but longer!), which probably has the same effect. But the whole point of PP is speed, so that would feel a bit counterintuitive. So I'll hold on to this plan for now until I can focus on speed instead of weight.

I can't really advise you what to do, but some time ago you said you were struggling with SS sessions. And you will need to do a lot of those if you want to lose those 12-15 kilos. Again, I'm no expert by any means, but I would suggest to not go all in with the SS sessions in your BPP. And of course, intake is >50% of the work but you know that already.

[mdpfirrman]

@ Ivo - glad you're having success with the weight loss. If it's working, don't mess with it. Personally, having lost 70 lbs and keeping it off for four or five years now, it's all about tracking calories until you get a good handle on what's healthy and what's not and portion size. The rest is simply CICO (calories in and calories out). Now there is debate over whether a low carb diet ends up revving metabolism (along with exercise, HIIT training, etc). But weight loss for me wasn't about the exercise, though it certainly helps. It's all about monitoring what you eat daily and if you need it, getting a good quality food scale (which I highly recommend). I've completely change WHAT I eat, not just portions. That has really been the key. Weight maintenance, it's been shown, is dramatically assisted by doing at least an hour a day of exercise. In long term studies, those that stop exercising gain back the weight.

I like that you're doing slower SS work -- much more sustainable for the long haul, but I don't know if doing slower SS work would have anything to do with weight loss. It's just you're doing great with eating and exercising.

[sdr2017]

@Cal, welcome back! I guess the vacation makes it a bit harder to get up to your normal pace. I am sure you will settle in in no time.

@Optimuswolf, nice fast pyramid!

BPP Week 13.1 10K
45:20.3 10000 2:16.0 19
8:54.9 2000 2:13.7 19
8:58.5 4000 2:14.6 19
9:02.4 6000 2:15.6 19
9:11.1 8000 2:17.7 19
9:13.4 10000 2:18.3 19

Yea, is was positive splits all the way. Oh well. I may try shifting my schedule around because I am doing the 10K after an intense yoga class 12 hrs before (6 PM/ 6 AM). Perhaps if I spread it out I will have more energy at the end. (Ok, so intense yoga makes no sense except that it is an active class and I sweat a lot.)

[derico]

I guess negative splits always possible if you start slowly enough..UT2 creeping in to UT1 at the end in a very hot garden shed, but without the yoga!

Splits
Time Meters /500m Watts Cal/Hr s/m
46:05.2 10,000m 2:18.2 132 755 14 141
9:40.2 2,000m 2:25.0 115 694 14 126
9:09.6 4,000m 2:17.4 135 764 14 135
9:20.6 6,000m 2:20.1 127 737 14 144
8:59.7 8,000m 2:14.9 142 790 15 147
8:55.2 10,000m 2:13.8 146 802 15 155