Pete Plan Thread

[MartinSH4321]

PP 8.1
2k warmup
4x1k/2min rest, 3x 1:47,2 (284W), last one 1:46,7, AHR 166, DF 144
That was without a doubt my hardest ergo training ever, I was happy not to puke at the end
1k cooldown

PP 8.2
10k SS, 42:46min, 2:08,2 (166W), AHR 135

PP 8.3
12k SS, 51:34min, 2:08,9 (163W), AHR 132

PP 8.4
1,5k warmup
2x2k/3min rest, 1:53,2 (241W) + 1:53,0 (243W), AHR 160, DF 132
2x1k/2min rest, 1:49,0 (270W) + 1:47,9 (278W), AHR 167, DF 140
2k cooldown

Weight training
Bench Press: 12x120kg, 8x120kg+4x90kg+5x60kg
Dumbbell Lateral Raise: 10x24kg+6x12kg
Barbell lift to the chin: 8x40kg+6x15kg

[mdpfirrman]

@ Martin - that's a brutal session! I'm not sure which I hate more, there's so many to hate on the plan. The 4 X 2K, the 1500 X 5 or that one (but with longer rest) are all on the full PP. That's a fantastic time with short rest (there's shorter rest on the BPP than on the full PP).

Really nice work getting through that one! With short rest, those are really impressive numbers!

[MartinSH4321]

@ Martin - that's a brutal session! I'm not sure which I hate more, there's so many to hate on the plan. The 4 X 2K, the 1500 X 5 or that one (but with longer rest) are all on the full PP. That's a fantastic time with short rest (there's shorter rest on the BPP than on the full PP).

Really nice work getting through that one! With short rest, those are really impressive numbers!

Thanks Mike!
I haven't tried 4x2k or 5x1,5k, but have no doubt they are very very hard too
For me, interval trainings are considerably harder than all my TT 2k - 10k, do most people think/feel so?
I know, my rests are a bit short, but I've read that it's better for aerobic training and lactate tolerance where I have deficits while my raw power is sufficient for all my training lasting 1min or longer.
I hope this helps to improve my 2k PB, think I'll do a TT in 2-3 weeks.

[mdpfirrman]

@ Martin - that's a brutal session! I'm not sure which I hate more, there's so many to hate on the plan. The 4 X 2K, the 1500 X 5 or that one (but with longer rest) are all on the full PP. That's a fantastic time with short rest (there's shorter rest on the BPP than on the full PP).

Really nice work getting through that one! With short rest, those are really impressive numbers!

Thanks Mike!
I haven't tried 4x2k or 5x1,5k, but have no doubt they are very very hard too
For me, interval trainings are considerably harder than all my TT 2k - 10k, do most people think/feel so?
I know, my rests are a bit short, but I've read that it's better for aerobic training and lactate tolerance where I have deficits while my raw power is sufficient for all my training lasting 1min or longer.
I hope this helps to improve my 2k PB, think I'll do a TT in 2-3 weeks.

Your times are tremendous already (much better than mine). Yes, the BPP (Beginner Pete Plan) and actually the 5K PP are designed to be more toward aerobic training along with also working on, I think, your anaerobic threshold as well as your VO2 Max. The full PP is mainly geared toward not losing that aerobic base while training your speed and lactate tolerance as well.

It's all personal. Most feel the 4 X 1K is one of the hardest there is. I personally detest an all out 5K or 10K more than any of these workouts and avoid those.

Most feel that the 4 X 1K with 5' rest is a good indicator of your 2K times. With you doing so strong on just that little rest, you'll do great.

[SowfLondonRower]

BPP 19.1: 10,000m

Tried for a new PB as suggested by Pete, but wasn't in the zone. After 6km or so, started doing 500m on, 500m off.

BPP 19.2: 5x800m, 2min rest


BPP 19.3: 3x2,000m, 2min rest


BPP 19.4: 30mins

New 30min PB here! I've taken Mike's advice and joined the Forum Flyers, and this month's ctc is 30mins.

BPP 19.5: 4x2,000m, 4min rest

Did this one rate-restricted, didn't fancy another max effort this week.

[MartinSH4321]

@mike: thanks! I'm pretty curious about my 2k-improvements, my 6:57 are from 26.08. and my goal is to get sub 6:50, maybe close to 6:45, I'll pay attention on a good preparation

@Rob: well done, congrats for your new PB!

PP 8.5:
45min SS, 10.447m, 2:09,2 (162W), AHR 133, 21 SPM

PP 8.6:
45min SS, 10.419m, 2:09,8 (160W), AHR 132, 21 SPM

Week 7 total of 60k, new PB, slowly adapting to longer sessions

[mdpfirrman]

@ Rob - that's a fantastic CTC and PB! I'm in Sub-7 and I'm dreading that one this month! Congrats! Glad you've joined a group. Forum Flyers is a great group too.

[Rowlers]

@ Rob - Congrats on your PB. Nice!

Below my workouts from the past week. Felt pretty strong during the sessions in general. Last night I finished the 11000m just without getting cramp in the legs. Mainly because I played football during the weekend so the muscles were already a bit sore.

BPP 17.1 - 10500m



BPP 17.2 - 8x500m / 2 min rest



BPP 17.3 - 2x15min / 2 min rest



BPP 18.1 - 11000m

[SowfLondonRower]

@martin - nice low heart rate on that steady state work. I'm going to get a chest strap HRM for christmas so will be interesting to get that data for myself

@roel - good solid work, building a strong stroke at low rates!

Only managed 3 sessions this week (flying to Switzerland tomorrow to hopefully get a day's skiing in before christmas)

BPP 20.1: 12,000m


BPP 20.2: 5x1500m, 3min rest


BPP 20.3: 30mins


Another PB. As you can see from the end of the graph here, I had enough left for quite a good sprint finish


I think on these longer time trials I need to learn to push more from the start. At the moment I reckon my fear of blowing up and HDing means I back off and don't do a full maximal effort flat pacing.

[MartinSH4321]

@ rob
Wow, congrats once more
I have the same problem with longer time trials, the fear of HDing is there... I'll have a 10k TT today, my goal is sub 39 and to push more from the start.
Nice trip to switzerland!

[Dangerscouse]

@ rob
Wow, congrats once more
I have the same problem with longer time trials, the fear of HDing is there... I'll have a 10k TT today, my goal is sub 39 and to push more from the start.
Nice trip to switzerland!

And @Rob, I find that after about five minutes I'm fairly sure if I'm capable of a really good session. It's not foolproof but it's probably right 85-90% of the time

[Rowlers]

Six weeks to go till the end of the plan. For Monday, another 10,000m is scheduled so let's see whether I can beat my last PB of 41:54.4 with an average pace of 2:05.7. I will plan to maintain a pace of around 2:05 and see if I can speed up the last 2000m.

BPP 18.2 - 4x2000m / 4 min rest



BPP 18.3 - 30min

[Rowlers]

It's getting quiet here as my last week's message above is still the last one My objective was to set a new PB on the 10,000m. I managed to improve by more than 30 seconds with a time of 41:12.6 and an average pace of 2:03.6. Happy with that! Next goal will be to go under 41 minutes.

BPP 19.1 - 10000m



BPP 19.2 - 5x8000m / 2 min rest



BPP 19.3 - 3x10min / 2 min rest

[SowfLondonRower]

Congrats Roel, nice work! Strong finish to drag that split down in the last 2k.

Today was the last day before my gym closes for christmas, so I decided to do a 5k test to see where I'm at. Previous was over 2 months ago, 19:22.6. Today, 18:47.3! Very pleased. Was only targeting sub 19 (as you can see from the conservative pacing), but I guess the plan has improved me even more than I thought.


Only 3 BPP sessions earlier in the week as I wanted a rest day before the test.

BPP 21.1: 10,000m - 2:09.9, 18s/m.

BPP 21.2: 4x1km, 3min rest


BPP 21.3: 4x8min, 2min rest. Added another interval on to this one and really pushed that stroke power right up.

[hobbit]

I'm off! Really enjoyed my first session:

C1W1D1 8 x 500m r3:30 df 135, even if I did have to lie down for a few seconds after each effort towards the end.



This is meant to be at 2k-3, so these times look OK for that sub8 effort in 6 weeks.