Pondering the Beginner Pete Plan

[istro]

...
I'll be taking it easy this time.

BPP 16.4 - 10k restricted to 22spm (or about 37spm on the ski)
Also capped HR @ 60% HRR
2:30 pace @ 35spm

Looking forward to BPP 16.5, 4x1k 3r, tomorrow

Aw man, do take it easy! You got this, no need to rush!

---

As to me - thanks for all the encouragement along the way, everyone. I just finished the last workout of week 24. I can't believe it!
Going to watch some older movie tomorrow while steadily putting the meters of a half-marathon behind me. Crazy as it sounds to me - not even worried about it, because I know keeping the heart rate around 140 will be time-consuming and sweat-inducing but totally sustainable.

After that I think I'll get right back into BPP - but for steady sessions, I'll refer to the time it took me on the first run and make them time-limited (my first 5k was... 24m10s, pace 2:25/500m. That seems so slow now; my last steady (16.5k) ended up at 2:08/500m. So I reckon if I make my BPP 1.1 limited to the time of 24:10, I might even get to 6k instead of 5k . Will start posting updates with side-by-sides.

[RayOfSunshine]

As to me - thanks for all the encouragement along the way, everyone. I just finished the last workout of week 24. I can't believe it!
Going to watch some older movie tomorrow while steadily putting the meters of a half-marathon behind me. Crazy as it sounds to me - not even worried about it, because I know keeping the heart rate around 140 will be time-consuming and sweat-inducing but totally sustainable.

After that I think I'll get right back into BPP - but for steady sessions, I'll refer to the time it took me on the first run and make them time-limited (my first 5k was... 24m10s, pace 2:25/500m. That seems so slow now; my last steady (16.5k) ended up at 2:08/500m. So I reckon if I make my BPP 1.1 limited to the time of 24:10, I might even get to 6k instead of 5k . Will start posting updates with side-by-sides.

Congrats! That's awesome. I have no doubt you'll do just fine on the HM.

I've actually thought about doing the 2xBPP at some point.

[btswims]

Week 9 Day 2 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
12:42.1	3,200m	1:59.0	207	1013	24	166
3:15.3	800m	2:02.0	192	962	23	158
3:12.1	800m	2:00.0	202	995	24	165
3:09.3	800m	1:58.3	211	1027	25	170
3:05.3	800m	1:55.8	225	1075	26	174
r1,316m					

These intervals felt strong and I probably could have finished the last one a bit faster.

[RayOfSunshine]

Week 16 is complete
BPP 16.5 is a repeat of 13.2. Hold the prior average the 1st 3, then fast last.



The tank was empty the last 150m. The split rose up to 2:04. Overall, very pleased. I never focused on spm, so it's pretty neat to see the consistency.

[RayOfSunshine]

BPP 17.1
Consolidate your distance work by going for the same split time you managed last week for this session.

Felt pretty good 60% through and knew my HR was below last week, so I picked it up a bit while maintaining 37spm (which would probably be about 22 on the rower).
BPP 17.1 vs BPP 16.1


Good progress.

[RayOfSunshine]

BPP 17.2
Look right back to week 11 for the last time you did this session... aim for the same average pace as as last time for the first 7 reps, and then give everything you have for a fast final rep!

Felt too good to hold to a 2:05.8 split for 7 splits, so I took just a hair off each rep.



Increased the DF from 60 on rep 1 to 95 on rep 8. Definitely need to be higher on full out sprints.

[Sakly]

Nearly 9s faster in the last one

[RayOfSunshine]

Nearly 9s faster in the last one

Felt good... when I was done.


BPP 17.3
Aim for the same pace you managed for the 3 x 10min in week 15.
After reviewing week 15, I decided to go for <40 SPM on the 1st at the target pace, then >40 SPM at a comfortable pace on the 2nd.

[RayOfSunshine]

BPP 17.4
Use the rate restriction and again work on technique. Keeping at a maximum of 22spm, think about the correct sequence of actions during the recovery, and maintaining relaxation.

I found the similar workout from 3 weeks ago and focused on 34spm (for me, this is comparable to ~19-20 on the rower).

[istro]

@RayOfSunshine solid progress, impressive! Keep up the good work!

As to me, HM went okay. Half way realized 1h30m isn’t happening at 140bpm hr, picked it up to 150. 2/3 way realized that won’t do either, just aim for steady stroke rate and over 2:08 pace (that’s 1h30m pace) and let the heart rate climb as it will. Last 6k aim for 2:00 pace (thought I’d fall off pace in the last 2k, so wanted to build a little cushion). Ended up not falling off and making it under 1:30! log|https://log.concept2.com/profile/17 ... g/71971021.

Done with week 1 of 2nd run through BPP. At the start I was just settling into the type of workouts so it might not be exactly representative, but definitely looks like there'll be a solid improvement on the second pass .

For solid state sessions, decided to match the time of first pass workouts rather than distance (so instead of first 5k, did the time it took to do the first 5k - 24(ish) minutes). Also to equalize it a little bit decided not to do sprints at the very end of solid states (which I had been doing on the first pass). Here's a screenshot of the workouts; left side - 1st pass, right side - 2nd pass.

[Dangerscouse]

As to me, HM went okay. Half way realized 1h30m isn’t happening at 140bpm hr, picked it up to 150. 2/3 way realized that won’t do either, just aim for steady stroke rate and over 2:08 pace (that’s 1h30m pace) and let the heart rate climb as it will. Last 6k aim for 2:00 pace (thought I’d fall off pace in the last 2k, so wanted to build a little cushion). Ended up not falling off and making it under 1:30!

Done with week 1 of 2nd run through BPP. At the start I was just settling into the type of workouts so it might not be exactly representative, but definitely looks like there'll be a solid improvement on the second pass .]

Well done on going sub 90 mins, and HMs definitely improve with practice as you realise what you're capable of

[btswims]

Week 9 Day 3 -

Tweaked my lower back last week so focused on sitting tall the entire time.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
36:49.5	8,000m	2:18.0	133	757	20	152
7:25.1	1,600m	2:19.0	130	747	19	147
7:20.1	1,600m	2:17.5	135	763	20	152
7:21.6	1,600m	2:18.0	133	758	21	153
7:22.5	1,600m	2:18.2	132	755	21	156
7:20.2	1,600m	2:17.5	134	762	22	154

[RayOfSunshine]

Ended up not falling off and making it under 1:30! log|https://log.concept2.com/profile/17 ... g/71971021.

Done with week 1 of 2nd run through BPP. At the start I was just settling into the type of workouts so it might not be exactly representative, but definitely looks like there'll be a solid improvement on the second pass .

For solid state sessions, decided to match the time of first pass workouts rather than distance (so instead of first 5k, did the time it took to do the first 5k - 24(ish) minutes). Also to equalize it a little bit decided not to do sprints at the very end of solid states (which I had been doing on the first pass). Here's a screenshot of the workouts; left side - 1st pass, right side - 2nd pass.

Congrats on sub 90! I love how you're approaching the 2nd run through the BPP.

[RayOfSunshine]

BPP 17.5
Look back to week 14 for a reference pace from your training diary, you know what to do

Well, I thought I saw a 2:12.2 (not 2:12.8) average so shot for that initially then a fast last.

[RayOfSunshine]

BPP 18.2
In week 14 you did this session with 3 reps. Do the first 3 reps at the pace you managed for that session, and the month of work you’ve done since will allow you the extra rep.

Mentally (more than physically), that was a tough one. I wanted to HD so bad. So glad I didn't.