Pete Plan Thread

[Andrew Shuck]

Hi,
After yesterdays 2k test, chest a wheezy.
Toady was 4 x 2k target from last rotation 1:42.4
1:42.6
1:41.8
1:41.6 (wheezing)
1:40.8 ( even more wheezing)
Ave/ 1:41.7 32 spm.
Have a great weekend all.

[Andrew Shuck]

F

irst time I have done that session so was generally aiming sub 1:50.
However, I am blasting out the first 100 or so meters, which means I'm actually settling on 1:51ish..
Do you guys try and row this evenly thorughout or do you all blast out 10 strokes then settle?

Just wondering what this would predict my 2k time as (the middle 3 average IE 2k around 7:15ish ) or is this stilted because of the way I blast out hard then settle on something easier????

[/quote]

Hi,
I do first 10 strokes hard, then first 250m up to 1000m try to keep it even, then 750m onwards try to negative split. Then last 250m give some welly.
Whatever that ave /500 brings, that's where are start on next rotation.
Personally I enjoy the pyramid, mainly coming down the other side .
As for 2k prediction, I'd just do one then you'll know.

[iant187]

... As for 2k prediction, I'd just do one then you'll know.

Yep I will do soon, just handy having a predictor to know what splits to settle on when I do the 2k.
1st 500 always feels too easy, 2nd 500 and you realise this is going to hurt, 3rd 500 is a dark place you want to just get out of, last 500 is a mixture of delerium, pain and euphoria that this torture might actually end.... Obviously just my own thoughts on 2k tests...

[bob.haffner]

Did the pyramid session yesterday:

250 1:48.4
500 1:49.8
750 1:49.1
1000 1:48.5
750 1:47.2
500 1:45.9
250 1:36.4

First time I have done that session so was generally aiming sub 1:50.
However, I am blasting out the first 100 or so meters, which means I'm actually settling on 1:51ish..
Do you guys try and row this evenly thorughout or do you all blast out 10 strokes then settle?

Just wondering what this would predict my 2k time as (the middle 3 average IE 2k around 7:15ish ) or is this stilted because of the way I blast out hard then settle on something easier????

First off, nice work! I usually give 3 to 5 hard pulls before settling in. I doubt what you're doing is drastically changing the relation of the pace of this workout to the potential pace of your 2K

Hi,
After yesterdays 2k test, chest a wheezy.
Toady was 4 x 2k target from last rotation 1:42.4
1:42.6
1:41.8
1:41.6 (wheezing)
1:40.8 ( even more wheezing)
Ave/ 1:41.7 32 spm.
Have a great weekend all.

Awesome, Andrew!

[bob.haffner]

Week 1, Cycle 5 of PP
5 x 1500 with r5:00
Target was 1:49. Slipped a little, but happy overall. Nice to be in the 40s for an endurance interval.

--------------2018-06-13-----2018-07-04----2018-07-28----2018-08-23----2018-09-22-----
1500-----------01:54.5--------01:55.4--------01:53.4--------01:50.0--------01:49.0--------
1500-----------01:55.5--------01:54.8--------01:53.4--------01:50.2--------01:49.0--------
1500-----------01:57.2--------01:55.4--------01:53.3--------01:50.2--------01:49.2--------
1500-----------01:57.3--------01:55.3--------01:53.0--------01:50.3--------01:49.4--------
1500-----------01:58.3--------01:52.7--------01:47.0--------01:50.2--------01:49.3--------

AVGs-----------01:56.6--------01:54.7--------01:52.0--------01:50.2--------01:49.2--------

[hjs]

Did the pyramid session yesterday:

250 1:48.4
500 1:49.8
750 1:49.1
1000 1:48.5
750 1:47.2
500 1:45.9
250 1:36.4

First time I have done that session so was generally aiming sub 1:50.
However, I am blasting out the first 100 or so meters, which means I'm actually settling on 1:51ish..
Do you guys try and row this evenly thorughout or do you all blast out 10 strokes then settle?

Just wondering what this would predict my 2k time as (the middle 3 average IE 2k around 7:15ish ) or is this stilted because of the way I blast out hard then settle on something easier????

Not stilted, if you can handle a fast start, so be it, you could try and start softer and see how that works for you. Think 7.15 will be in the bag, also looking at the energy you have left for the last reps.

[mdpfirrman]

@ Ange - Congrats on the 5K PB and also on getting a PM5! That's awesome! Glad to see you're still plugging away and working so hard on top of your instructing!

@ Andrew - Fantastic times on the 4 X 2K but be careful with the chest stuff if it's a cold, don't want to get sicker. Pretty amazing with you not feeling the best especially.

@ Bob - solid times, especially for an endurance interval. Your aerobic is coming along nicely.

@ Iant - agree with what Henry said. You're around 7:15 now or so and I pull harder at starts to. Something that has helped me personally is just to make sure that on those fast starts that I'm not too hard on the back drive/swing. Fast light hands with quick returns. Helps conserve a bit of energy for me when I need it at the end.

[iant187]

Thanks for the comments chaps.
NB I just did the 4 x 1000m at 2k pace (I chose 1:50 based on the pyramid I did)
Found this a really tough session (averaged 1:49.5), although I should have had a rest day yesterday, I didn't because I did my rest day on Saturday instead!

Question is, do you guys find this a REALLY hard session? or perhaps because I didn't have a rest day yesterday it was tougher than I expected.

[bob.haffner]

@ Bob - solid times, especially for an endurance interval. Your aerobic is coming along nicely.

Thanks, Mike!

Question is, do you guys find this a REALLY hard session? or perhaps because I didn't have a rest day yesterday it was tougher than I expected.

I've been trying to make every interval on PP miserable lately and so far, I'm doing a helluva job That said, I would much rather do 4 x 1k than any of the endurance intervals.

Opinions vary though. I believe Street/Andy hates the 4 x 1K the most.

[hjs]

Thanks for the comments chaps.
NB I just did the 4 x 1000m at 2k pace (I chose 1:50 based on the pyramid I did)
Found this a really tough session (averaged 1:49.5), although I should have had a rest day yesterday, I didn't because I did my rest day on Saturday instead!

Question is, do you guys find this a REALLY hard session? or perhaps because I didn't have a rest day yesterday it was tougher than I expected.

If this does not feel horrible, you are not trying enough, from all sessions, this is the one I most often failed. A very very good 2k predictor.

[rascott]

Back on the Pete Plan...session 1.1 yesterday...
8 x 500m / 3min30 rest
1:58.5 was my average from many weeks ago and it felt OK so I must have been doing something right since I dropped off the PP...

[iant187]

If this does not feel horrible, you are not trying enough, from all sessions, this is the one I most often failed. A very very good 2k predictor.

I'm with you on that Henry - this is my least favourite session so far!!!

[hjs]

If this does not feel horrible, you are not trying enough, from all sessions, this is the one I most often failed. A very very good 2k predictor.

I'm with you on that Henry - this is my least favourite session so far!!!

For most this is, its very anaerobic almost right from the start, on the longer intervals its more aerobe. 750 reps are also evil. The 5x750 on 3 min is nasty.

[Rowlers]

Below my two SS sessions from the past week. I decided to maintain a slower pace on the last session and proceed with that the coming weeks. I noticed that I was going faster and faster each session and that it became a mental thing that I had to go below the pace of the previous session which should not be a goal by itself of steady state.

BPP 6.3 - 7500m



BPP 7.1 - 8000m

[JMac]

I decided to take a break from focusing on weights and do a cycle of the PP. Will probably re-test my 2K at the end.

Week 1 session 1

Time Meters Pace Watts Cal/Hr S/M HR
12:54.2 4,000m 1:36.7 386 1627 34 166
1:39.5 500m 1:39.5 355 1521 33 155
1:37.7 500m 1:37.7 375 1590 33 161
1:37.3 500m 1:37.3 380 1606 32 164
1:37.9 500m 1:37.9 373 1582 33 166
1:37.4 500m 1:37.4 379 1602 34 169
1:36.8 500m 1:36.8 386 1626 35 169
1:35.3 500m 1:35.3 404 1690 35 172
1:32.3 500m 1:32.3 445 1830 37 174