Pete Plan Thread

[boomingaway]

PP - W10D5

Hard Distance
10000m, 42:45.6, 2:08.2, 24spm, 179 HR

2000m1 - 2:09.2, 24spm, 169 HR
2000m2 - 2:09.0, 24spm, 175 HR
2000m3 - 2:08.4, 24spm, 180 HR
2000m4 - 2:08.4, 24spm, 184 HR
2000m5 - 2:06.3, 25spm, 187 HR

W7D3 - 44:54.5, 2:14.7, 22spm, 182 HR
Today - 42:45.6, 2:08.2, 24spm, 179 HR

Solid session. I aimed for sub 43, and then sped it up just a little in the last 2000m to get to sub 2:08.5 which was my 6k PR from 2 months ago. This was hard, but in control. I think this would be my 60 minute race pace - another 17 minutes at this pace would be doable but at my limit. Last month, my HR was 184 after 6000m at 2:15 pace, I suffered. Today, I just settled for a big PR, but with more to come later and didn't push it.

I think I've had a cold for the last few days as well. It's hard to tell with always having hayfever, but it's a bit different. It's just become normal life now, so I wonder if I will get a bit of a boost when the allergies go away.
arjun13 is invisible Report Post

[JamesP]

I’m suffering with hay fever as well, Booming, though mine is generally getting me in the eyes rather than lungs.

Did a SS 10k yesterday in 40:44.6 at 22spm. Felt pretty good, but I think I’ll slow it down a bit and start building up to an hour.

Hard 5k today, with a PB of 18:53.7:
1k - 1:53.8 @ 24
1k - 1:53.4 @ 24
1k - 1:53.4 @ 24
1k - 1:53.7 @ 25
1k - 1:52.4 @ 25

Ave - 1:53.3 @ 24

Day off tomorrow I think

[Tony Cook]

C1 W1 Hard Distance today.
Time Meters Pace Watts Cal/Hr S/M
22:06.7 6,000m 1:50.5 259 1191 28 160
3:42.8 1,000m 1:51.4 253 1171 29 149
3:42.0 2,000m 1:51.0 256 1180 29 157
3:41.1 3,000m 1:50.5 259 1191 28 159
3:40.8 4,000m 1:50.4 260 1195 28 164
3:40.9 5,000m 1:50.4 260 1193 28 166
3:39.1 6,000m 1:49.5 266 1216 28 170
PB and doubly pleased as I paced it quicker than my 5k PB

[Pdscout]

Last week was my BPP week 6

7500 2:09.0 23spm
3x2000 rest 4min 2:03.3 24spm
2000m 2:04.1
2000m 2:03.9
2000m 2:02.1
7500 2:08.8 23spm

I try to row Monday, Wednesday and Friday but this week we were on trip over the long weekend. Happy that I was able to complete the main sessions by rowing on Sunday.
I will start week 7 on Tuesday 8k sound great!

Pascal

[boomingaway]

PP - W11D1

250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m
4000m, 14:55.5, 1:51.9, 30spm, 171 HR

250m1 - 1:53.8, 30spm, 151 HR
500m1 - 1:53.9, 29spm, 165 HR
750m1 - 1:53.8, 29spm, 173 HR
1000m - 1:53.8, 28spm, 180 HR
750m2 - 1:52.0, 29spm, 181 HR
500m2 - 1:47.4, 31spm, 177 HR
250m2 - 1:42.0, 36spm, 170 HR

W2D1 - 1:57.6, 34spm
W5D1 - 1:56.4, 32spm
W8D1 - 1:55.0, 34spm, 173 HR
Today - 1:51.9, 30spm, 171 HR

Weird session. My legs felt really heavy. I still managed the pace I wanted in the first 4 intervals though. In the 2nd 500m, I slowed down towards the end because my legs had nothing left. In the last 2 intervals, I couldn't really sprint because my butt kept sliding off and I had to readjust. I couldn't get my HR up high because of heavy legs and the sprinting problem. Does anyone know how to stop this?

Edit - made a thread about my questions from today - viewtopic.php?f=3&t=189936

[Tony Cook]

C2 W2 Pyramid day
C1 Paced it on perceived 2k + 3 and did:
Time Meters Pace Watts Cal/Hr S/M
14:02.8 4,000m 1:45.3 299 1330 30 155
0:53.7 250m 1:47.4 283 1272 32 123
1:47.6 500m 1:47.6 281 1266 30 147
2:41.3 750m 1:47.5 281 1268 29 159
3:32.5 1,000m 1:46.2 292 1304 28 167
2:36.9 750m 1:44.6 306 1352 31 169
1:45.0 500m 1:45.0 302 1340 31 161
0:45.9 250m 1:31.8 452 1857 40 163

Today I decided to go hard on the way up rather than consistent pace and did:
Time Meters Pace Watts Cal/Hr S/M
13:35.7 4,000m 1:41.9 330 1436 33 161
0:47.3 250m 1:34.6 413 1722 39 142
1:41.0 500m 1:41.0 340 1469 36 159
2:34.4 750m 1:42.9 321 1404 34 167
3:30.5 1,000m 1:45.2 300 1333 32 169
2:35.3 750m 1:43.5 315 1385 32 168
1:41.0 500m 1:41.0 340 1469 34 166
0:46.1 250m 1:32.2 447 1836 40 158

[Pdscout]

Nice to see that so many follow PP
BPP week 7
Tuesday
8k 2:09 23spm as planned
Today
7x500m/rest 2 min
1:49.0 28spm
1:48.6 27spm
1:48.6 27spm
1:49.1 27spm
1:49.2 27spm
1:48.6 29spm
1:45.8 29spm
Average 1:48.4 27 spm
8k on Saturday and next week I try to get one of the extra sessions included.
Pascal

[boomingaway]

PP - W11D3

4x2000m/5:00r
8000m, 32:15.1, 2:00.9, 27spm, 185 HR

2000m1 - 2:00.8, 27spm, 179 HR
2000m2 - 2:00.5, 27spm, 185 HR
2000m3 - 2:01.3, 26spm, 187 HR
2000m4 - 2:01.1, 26spm, 187 HR

W2D3 - 2:09.7, 29spm
W5D3 - 2:08.2, 28spm
W8D3 - 2:06.5, 26spm, 185 HR
Today - 2:00.9, 27spm, 185 HR

Today was the first interval session after 11 weeks that I positive splitted. The first interval was fine. The second was really hard. The third felt like a 98% race effort. I thought there was a non zero chance I wouldn't complete the fourth or really tail off and do like a 2:05. I managed to complete it but I was flailing all over the place at the end, even more than my 2k all out effort. It was pure suffering. I wanted to start at 2:02 for the first interval and take it from there, but got a little greedy. Lungs were burning, but this was more my legs feeling it.

Does a session like this where you go close to a race effort have a positive impact on training besides the mental aspect? I feel destroyed and it feels like it would do more harm than good.

[Tony Cook]

C2 W2 4x2000m 5’r

First cycle averaged 1:51.6 but thought I’d push for sub 1:50.

Time Meters Pace Watts Cal/Hr S/M
29:10.4 8,000m 1:49.4 267 1219 29 162
7:19.9 2,000m 1:49.9 263 1205 30 156
7:19.3 2,000m 1:49.8 264 1209 29 160
7:19.0 2,000m 1:49.7 265 1211 29 162
7:12.2 2,000m 1:48.0 277 1254 30 171

[Polop]

BPP Week 6. As advised, done with higher spm than previous weeks.

Monday: 7.5k, 2:26.1 @21spm. S***** mental state before starting made it a bad day.
Tuesday: 3x2k (4mn rest), 2:21.1 @23spm.
Wednesday: 7.5k, 2:21.9 @21spm. This was a good day.
Friday: 5k, started with 2:22.3 split, ended at 2:16.1.
Saturday: 6x500 (2mn rest), 2:08.9 @27spm.

[Pdscout]

BPP Week 6. As advised, done with higher spm than previous weeks.

Monday: 7.5k, 2:26.1 @21spm. S***** mental state before starting made it a bad day.
Tuesday: 3x2k (4mn rest), 2:21.1 @23spm.
Wednesday: 7.5k, 2:21.9 @21spm. This was a good day.
Friday: 5k, started with 2:22.3 split, ended at 2:16.1.
Saturday: 6x500 (2mn rest), 2:08.9 @27spm.

good effort! Given your 5k time you should be able to do the 2k interval session faster ...at least 2:16
Till now I couldn't get additional sessions in. Hope your recovery is fine week7 was quite hard for me.8k 7x500m 8k.

I don't understand why rest time at Xx500m is just 2min for Bpp. Will increas it for the first 8x500 session to 3 min 30 sec.

[JamesP]

I’ve not had a great week, with not feeling 100% and work getting in the way of leisure, so I’ve only managed to compete the two intervals sessions from week 3 (though the second one took me three attempts...)

4x1k
1st - 1:49.0
2nd - 1:48.4
3rd - 1:48.4
4th - 1:47.9

Average - 1:48.4

—-

3k, 2.5k, 2k
3k - 1:54.8
2.5k - 1:54.0
2k - 1:54.0

Average - 1:54.3

I’ve completed my first cycle now, so it’ll be interesting to see if I’m any faster the next time around.

James

[jackarabit]

Pdscout writes:

I don't understand why rest time at Xx500m is just 2min for Bpp. Will increas it for the first 8x500 session to 3 min 30 sec

Difference between working @ 50% recovery and 90%, first and most obviously, in terms of approach to pre-workout heart and respiratory rates. Second, the Why of less rest for your first rodeo is that beginners need to condition to workIng in the presence of blood lactate concentrations (acidosis) that are debilitating mentally as well as physically.

Beginner Pete is deep end of the pool theory meets boot camp. Short rest is the super stressor that reveals most vividly the necessity of acquiring mental endurance and jiffy-cleaned blood. Big Boy Pete assumes that one has some experience tolerating and clearing lactate and rewards with the opportunity to polish technique in interval format.

Sidebar: Nik Fleming, the great British IR champion (google him) posted in PP thread circa 2015 that 3:30 was way too much rest for a little chore like 8x500m. The ‘Bird’ took his pain strait up.

[Tony Cook]

C2W2 HD knew I could PB my 5k after my 6k last week but to crack 18 mins was a bonus. Made it a hard HD, for me.

Time Meters Pace Watts Cal/Hr S/M
17:59.4 5,000m 1:47.9 278 1257 29 161
1:49.1 500m 1:49.1 270 1227 32 142
1:48.9 1,000m 1:48.9 271 1232 31 151
1:48.9 1,500m 1:48.9 271 1232 30 156
1:48.6 2,000m 1:48.6 273 1240 31 159
1:48.4 2,500m 1:48.4 275 1245 29 162
1:48.4 3,000m 1:48.4 275 1245 30 165
1:48.3 3,500m 1:48.3 276 1248 27 166
1:47.9 4,000m 1:47.9 279 1258 27 168
1:47.1 4,500m 1:47.1 285 1280 27 169
1:43.9 5,000m 1:43.9 312 1373 28

[JamesP]

Well done, Tony

Having just broken 19mins, 18mins looks a long way away....