Pete Plan Thread

[JamesP]

Thanks - I’ll try them out. I’ve no excuse for bailing in the last 1k - I tend to split it into 10% chunks, and it’s obviously no time at all to hit the next mini milestone. But once I’ve planted a seed in my head, I find it so hard to over come it.

I’ve never really played competitive sport, so I don’t have the memory of a scary coach to fall back on.

[max_ratcliffe]

Thanks - I’ll try them out. I’ve no excuse for bailing in the last 1k - I tend to split it into 10% chunks, and it’s obviously no time at all to hit the next mini milestone. But once I’ve planted a seed in my head, I find it so hard to over come it.

I’ve never really played competitive sport, so I don’t have the memory of a scary coach to fall back on.

I don't so much mind the HDs when I'm really suffering.

It's the ones where I've stopped and have no recollection of ever deciding to. "Why have I stopped? No idea. Should I start again? Probably, but it'll hurt. Stuff it then".

They're the bad ones.

[Dangerscouse]

I don't so much mind the HDs when I'm really suffering.

It's the ones where I've stopped and have no recollection of ever deciding to. "Why have I stopped? No idea. Should I start again? Probably, but it'll hurt. Stuff it then".

They're the bad ones.

Very true. Some days it's like someone has flicked a switch and you just lose all motivation and you're not getting that close to your limits.

I try and hold myself accountable when this happens: there should be a reaction for every negative action. So if I HD I pick another hard session, either straight after or the next day, and accept no excuses. Over time, it can help to make you focus as you know there's a punishment to be meted out if you take the easy route. If you start to think there's no consequence for your actions it can make HDing all too easy.

[jbhop5857]

Good Day,
Nice pyramid, everyone is doing a great job. I may suggest that the pyramid should be declined or maintained on the way up and beaten on the way down, but honestly, I am a believer that if you are beating the last average, you are on point, but aiming to decline is the goal (for me).

HD’ing is a horrible feeling. So much so, I have stopped doing it. Even if I finish a piece off of time, I need it to hurt until the end or I feel like a failure and I deal with enough demons for edging not to be one of them. But, it will happen, chin up, move on, great job.

Cycle 4 Wk2 5x1500

DATE 4/2. 4/23 5/14. 6/8
1500. 203.8 158.4 154.8 150.9
1500 202.4 158. 154.3 150.7
1500 201.3 157.6 153.8 150.4
1500. 200. 157.2 153.0 149.6
1500. 147.4 144.7 142.4 142.8

AVE /500. 158.9 155.2 151.6 148.9

Well, I thought I was aiming for a 1:41.5 on the last one and I knew I wasn’t going to hit it, but pushed as hard as my body would allow me and now I’m just pissed about the .4 - haha, whatever - 1:49 will be interesting next cycle, but it appears all of them are getting that way now.
Glad my head cleared up, face looks about normal (for me) and back at it. May rock some steady state later on, depends what other activities occur today.

Grip Strength - You WILL notice a change in grip strength. I know wrestling there is not grabbing of clothing as I do in the Gi, but even the no thumb hooks needed for snap downs and other controls in wrestling will get stronger. You are wrapping your hands around something and holding your body pressure through your fingers about 1000 times a workout, you will notice it. You will also notice posterior chain increases that allow your body lock lifts and single leg snatches to be more powerful. But again, this is what I have found and a lot of this is N=1 stuff, so do what works for you.

All the best friends, keep kicking axx

David

[lindsayh]

HD’ing is a horrible feeling. So much so, I have stopped doing it. Even if I finish a piece off of time, I need it to hurt until the end or I feel like a failure and I deal with enough demons for edging not to be one of them. But, it will happen, chin up, move on, great job.
All the best friends, keep kicking axx
David

For me a HD is just part of the learning experience of training when you will find your limits. Shouldn't happen a lot but not the end of the world.

[Tony Cook]

Going for a second round so did the 8 x 500 today.
First time I averaged 1:46.6 with a last pull of 1:40.9. Today’s average was 1:44.5 with 1:39.8 for the last one.
Played with the rate - did the first 3 at 34spm but not really comfortable at that so settled in at 30 for the rest.

[jbhop5857]

Good Day,
Tony, awesome, so go ahead and push that sub 7 if you haven’t. Haha, so easy to say.

Cycle 4 wk 3 Steady state
15k at 2:03.5 at 22spm felt great, is what it is.

Have a great night. Pyramid on Wed.

David

[boomingaway]

W10D3
5x1500m/5:00r
7500m, 30:11, 2:00.7, 26spm, 182 HR

1500m1 - 2:01.6, 25spm, 174 HR
1500m2 - 2:01.2, 25spm, 180 HR
1500m3 - 2:01.3, 26spm, 183 HR
1500m4 - 2:00.8, 26spm, 185 HR
1500m5 - 1:58.8, 27spm, 187 HR

W1D3 - 2:09.1, 28spm
W4D3 - 2:06.3, 27spm
W7D3 - 2:04.8, 25spm, 182 HR
Today - 2:00.7, 26spm, 182 HR

More huge gains. I will have to go sub 2 next cycle for this session and all long interval sessions. That seemed a long way off when I started. I woke up with allergies again and even the first interval at a low HR felt hard. In the middle of the 4th interval, I gave myself a talking to and stopped feeling sorry for myself. My attitude immediately changed and I embraced the suck.

[Polop]

Beginner Pete Plan

Week 5

Second 7k - 33:31.9 (2:23.7 / 500m) @20spm 151HR.

Trying to go with 20ish spm instead of 15.

[Dangerscouse]

Trying to go with 20ish spm instead of 15.

Imo r15 is too slow and will probably leave you liable to injury, and you will struggle to cope when you need to rate up to r28+ if you don't feel comfortable at higher rates, so r20 for a beginner is a better idea.

Personally I never go under r18 as, through trial and error, I have found it's counter productive, and it's far better for you to build a more cohesive stroke that consistently flows without any discernible breaks in the four stages of the stroke.

R15 will either need a pause at the end of the drive, or a very slow recovery phase, neither of which you want to get into a habit of doing.

[Tony Cook]

C2 W1 D3
5 x 1500 5r
C1. C2
1:51.9. 1:49.5
1:51.9. 1:49.4
1:51.9. 1:49.5
152:9. 1:49.3
150.8. 1:47.3
Av 151.9. 1:49.0
Noticed after though that C1 was at DF 100 and today DF was 136. Don’t know why I did the first one at 100 as I usually do these lengths at a higher DF.

[jbhop5857]

Good Day,
Looking good Tony.
Cycle 4 Week 3 Pyramid

DATE 4/7 4/28 5/21 6/11
250 202 154. 150.8 147.4
500. 201 153.9 151.1 147.8
750. 200. 153.8 150.6 147.5
1000 156.9 153 150.2 147.0
750 153.4 152 149.9 146.9
500. 147.6 151 146.3 145.0
250. 129.4 128 128.4 127.4

AVE /500 154.7 151.3 148.5 145.7

Happy with the progress. Looking forward to some steady state. My Jiu Jitsu gym reopened and adding that back in slowly will add a bunch of muscle pain, so I expect slower progress. But, sticking to it.

Have a good night

David

[JamesP]

Good work everyone.

4x2k cycle 1
2k - 1:54.6
2k - 1:53.6
2k - 1:53.4
2k - 1:57.7
Av - 1:54.8

Had an H very nearly D moment in the final interval, but didn’t want to get a reputation on here so carried on after a few big breaths. I had set my pace boat for 1:55, so hit that with my average even with the last interval.

I’m interested in how the progression feels for people who are a number of cycles in. Are you consciously pushing harder (perhaps being more aware of your limits), or getting better returns for the same perceived effort?

J

[jbhop5857]

Good Day,
Was your workout part of the BPP or the full plan?
I have found the improvement comes both from the work and from the confidence at higher rates/faster speeds. I have to work harder each week to continue to lower the average, but if it starts to be too much, decrease how much you lower it. I am getting to the point where larger gaps just won’t be possible.

Cycle 4 wk 3 steady state
15k at 2:03 and 22spm. Felt good. Jiu Jitsu and the decline Saturday. Should be a fun Sunday, haha

David

[JamesP]

Hi David

I’ve started the 3 week cycle set out here: https://thepeteplan.wordpress.com/the-pete-plan/

Ie intervals of
Week 1: 8x500 / 5x1500
Week 2: speed pyramid / 4x2k
Week 3: 4x1k / 3,2.5,2

James