Pete Plan Thread

[jbhop5857]

Good Day,

Booming away, awesome job.
Cycle 3 Wk2 I listed Saturday as my open rate day, it wan’t suppose to be, I just screwed up and did two of those instead of steady state.
Today, however, was magical.

100k at 2:14.8 or shy of 7hrs 30min.
Incredible feeling, went as planned. If you have questions, let me know.

Not sure about Tuesday.

David

[Polop]

Beginner Pete Plan week 2. Interval day.

750m1 - 2:15.8 @20spm 149hr
750m2 - 2:15.9 @19spm 157hr
750m3 - 2:15.6 @18spm 163hr
750m4 - 2:15.4 @18spm 168hr

So 2:15.7 pace, last week was 2:15.7 but spread between 2:12 and 2:20. Happy with the gain in consistency and lowered HR.

[jbhop5857]

Good Day,
Cycle 3 wk 2 4x1000

DATE 3/31 4/21 5/13
1000 201.8 156 151.4
1000 200.1 155.5 150.9
1000 157.8 155 150.1
1000 146 141.3 141.5

AVE /500 156.4 151.9 148.5

Honestly, I should not have done this today, I should have taken more rest after the 100k. But, I promised myself I wouldn’t fall off the Pete Plan. Even the Plan says you can increase the week length if you need to for additional rest, so this may be a 10 day week, we will see. Haha.

Steady state Thursday and I really hope to get the 50 done on Friday. That way I will have completed all 4 challenges, why not. I like pins.

Haha

Have a good day

David

[Dangerscouse]

Steady state Thursday and I really hope to get the 50 done on Friday. That way I will have completed all 4 challenges, why not. I like pins.

I don't want you to find out after you've done it, but there is no pin for the 50k. Just a certificate and glow of self satisfaction, which is no way near the 100k glow.

[jbhop5857]

Danger,
I know I’ve maxed out the pins besides the Holiday challenge, but I figure I’ve done 3 of 4, why not finish it and see what the body looks like and determine what’s next. I really like the Pete Plan, but may want to add more time in the seat. Not sure. Going to take a little to figure out.
The finish was cool, but honestly, seeing the digits drop to 4 instead of 5 place holders was pretty cool as well.

I don’t know how to really train for speed on anything over 10k.

David

[jbhop5857]

Good Day,
Cycle 3 wk 2 Steady State

13k at 2:10/500. Slower than normal, but on purpose.

Have a good day,

David

[jbhop5857]

Good Day,
Cycle 3 wk2
You can’t call it Steady State, but it was a workout. I am behind by one sprint day. I will make it up ASAP.

50k at 3 hr 38 min 34 secs or 2:11.7/500.

All 4 challenges met.

David

[boomingaway]

Thanks for the encouragement everyone!

W8D1 - Speed Pyramid

4000m, 15:20.6, 1:55.0, 34spm, 173 HR

250m1 - 1:58.4, 32spm, 154 HR
500m1 - 1:58.0, 32spm, 167 HR
750m1 - 1:57.7, 32spm, 175 HR
1000m - 1:57.6, 32spm, 180 HR
750m2 - 1:54.6, 33spm, 182 HR
500m2 - 1:48.7, 37spm, 182 HR
250m2 - 1:41.8, 42spm, 174 HR

W2D1 - 1:57.6, 34spm
W5D1 - 1:56.4, 32spm
Today - 1:55.0, 34spm, 173 HR

More gains! Am I pacing this correctly? As per Pete's instructions, I was aiming to hold a steady pace upto the 1000m interval, and then speed up. The 750m interval was around 95% effort, and the last 2 intervals were basically 99%. If I were to try and do this session again at a constant 1:55.0 pace, it would be a LOT tougher for me, since those last 2 intervals really bring down my split.

I am still doing this faster than 3 weeks ago, since then I aimed to keep the first 4 intervals under 2:00, and then speed up. Should I aim for a more consistent split next time? What's the consensus on here?

[max_ratcliffe]

Thanks for the encouragement everyone!

W8D1 - Speed Pyramid

4000m, 15:20.6, 1:55.0, 34spm, 173 HR

250m1 - 1:58.4, 32spm, 154 HR
500m1 - 1:58.0, 32spm, 167 HR
750m1 - 1:57.7, 32spm, 175 HR
1000m - 1:57.6, 32spm, 180 HR
750m2 - 1:54.6, 33spm, 182 HR
500m2 - 1:48.7, 37spm, 182 HR
250m2 - 1:41.8, 42spm, 174 HR

W2D1 - 1:57.6, 34spm
W5D1 - 1:56.4, 32spm
Today - 1:55.0, 34spm, 173 HR

More gains! Am I pacing this correctly? As per Pete's instructions, I was aiming to hold a steady pace upto the 1000m interval, and then speed up. The 750m interval was around 95% effort, and the last 2 intervals were basically 99%. If I were to try and do this session again at a constant 1:55.0 pace, it would be a LOT tougher for me, since those last 2 intervals really bring down my split.

I am still doing this faster than 3 weeks ago, since then I aimed to keep the first 4 intervals under 2:00, and then speed up. Should I aim for a more consistent split next time? What's the consensus on here?

I had a quick trawl through previous pages of this thread, largely at random. I found this from the brilliantly-named JerekKruger (whose real moniker was the more prosaic "Tom", it appears):

As I understand it Pete suggests using the same average pace for all intervals up to and including the 1000m, then you can start to pick up the pace on your way back down. I'd be careful of going too much faster on the second 750m though, as that's usually the interval that feels the hardest for me.

and

My advice with the second 750m is to row at least the first 500m as though you're aiming for the same average and only up the pace in the final 250m (or even less). Be too ambitious and you can easily HD on that interval.


That was on page 62. Page 102 includes Bob Haffner's progress on the pyramid over a few cycles.

So it seems that the consensus is that yes, you should aim for a flat 1:55 and then speed up on the "downslope".

I really wouldn't though if I were you. I think aiming at 1:57 or even 1:57.5 for the "upslope" would be better and then go from there. Then (assuming you meet that) go 0.5s faster over the upslope next time. As your final segments are so quick, you are - as you identified - skewing the average too far to be sustainable.

[hjs]

It makes no sence at all, to do the first reps really slow, if you do are just a warm up. Why this started
I really don,t know. The original session, from the WP, let you do first rep, right away fast.
Simply put, the shorter reps should be done the fastest, both the first half as the last. If you start out slowly, you more less only half the pyramide, and use the first half as a warm up.

Ofcourse either way is possible, but the good thing about starting fast is getting to know how you need to pace yourself. Its not for nothing that the rest is relative long, thats to give you the room to go fast.

Re pace overal, often people end up with a 2k ish average, but it can be done a good bit faster. 2k minus 2 is a good goal. Tge middle reps at 2k ish, the 250 and 500 s to get you faster.

[lindsayh]

Yes I'm with Henry - do a good warm up first and then go hard from the get go

[max_ratcliffe]

Here's another quote from p62.

Well, I've never done PP, but have seen here almost all kind of pacing for the speed pyramid.

if it is any help, this is what Mike Caviston has said:

I invented 8 x 500m (and
its Level 1 variations like 4 x 1K and the 250/500/750/1000/750/500/250 pyramid). We were doing them
at Michigan the first week the Model B (and the metric PM1) was released. [If anybody else
independently invented those workouts, they are Alfred Russel Wallace while I am Charles Darwin.]

I use the same approach for other Level 1 workouts (5 x 750m and the Pyramid). That is, I negative- or
even-split each individual piece. I don’t do the Pyramid often enough to have developed what I believe
would be an ideal strategy, but I do it roughly like this:
250m) fast as I can
500m) about the same as my best 8 x 500m pace
750m) about a second slower than that
1000m) about another half second slower than that (i.e., the 750m)
750m) faster than the first 750m
500m) faster than the first 500m
250m) fast as I can
In the end, my best Pyramid average will end up about half a second slower than my best 8 x 500m
average.

So there is quite a difference between how MC and how Pete paced this.

[jbhop5857]

Good Day,
Last weeks distance crushed me and I’m still feeling it.
So, cycle 3 wk2 steady share ar 23spm
13k @2:06/500

I hope to make up the 5x1500 this week and get back on the right timeframe. I had to extend last week to 9 days.

I do the pyramid as a decline with a focus on the last 3 reps.

David

[jbhop5857]

Good Day
This finishes Cycle 3 wk 2
5x1500 5 min rest

DATE 4/2 4/23 5/19
1500 203.8 158.4 154.8
1500 202.4 158 154.3
1500 201.3 157.6 153.8
1500 200 157.2 153.0
1500 147.4 144.7 142.4

AVE /500 158.9 155.2 151.6

Interesting moving forward with this one now.. glad I ramped into these the way I did.

Have a good day

David

[jbhop5857]

Good Day,
Cycle 3 wk 3 Steady State r23
13k at 2:04.3 stroke rate shows 22.

Focus on breath and stroke length.

Have a great day

David