Pondering the Beginner Pete Plan

[iain]

Week 4 completed:
the short intervals session felt mouch tougher than the 6 x 500 I did last week.

1ks are much harder (or slower) than 500s. 1k is a long way for a short interval while it is possible to rate up in 500s. On the standard PP, 4 x 1k r5' is reckoned to be 4S/500m slower than 8 x 500 r3:30. At the pace Pete was doing when the plan started, that was >13% more Watts.

[mitchel674]

Week 4 completed:



The start of the week wasn't great at all: the two 6500m sessions were harder than expected with heart rate going clearly too high. Also the short intervals session felt mouch tougher than the 6 x 500 I did last week.

The two optional sessions were another story and I felt much better in both of them, as heart rate shows. Even without focusing on heart rate, in the first two steady state sessions I was just glad they were over, while in the last two I would have gladly rowed some more. I don't know the reason why similar sessions feel completely different: I have also been sleeping badly for the last couple of days so I would have expected the opposite result.

For next week, I am not sure if I will do the optional sessions, as in the last few days leg muscles are starting to feel quite stiff during the day.

Listen to your body. If you feel you need a bit more rest, opt out of one or both optional rows.

If you are just feeling stiff, perhaps consider adding some yoga or pilates and focus on your legs and lower back.

[Dom82]

1ks are much harder (or slower) than 500s.

It definitely felt like that
Next week 4 x 800m / 2min rest at the same pace, with last interval going faster than that

[winniewinser]

Slightly derailed this weekend with a back muscle issue . You know you're getting old when you get up in the morning, raise your arms and pull something in your back .

Normally I would try and row and make it worse but I rested yesterday but it still feels terrible. No sharp pain just very stiff/achy. Sleep wasn't good as a result.

Very disappointing weekend

[Sakly]

Slightly derailed this weekend with a back muscle issue . You know you're getting old when you get up in the morning, raise your arms and pull something in your back .

Normally I would try and row and make it worse but I rested yesterday but it still feels terrible. No sharp pain just very stiff/achy. Sleep wasn't good as a result.

Very disappointing weekend

No good news
Hope it sorts out fast

[winniewinser]

Slightly derailed this weekend with a back muscle issue . You know you're getting old when you get up in the morning, raise your arms and pull something in your back .

Normally I would try and row and make it worse but I rested yesterday but it still feels terrible. No sharp pain just very stiff/achy. Sleep wasn't good as a result.

Very disappointing weekend

No good news
Hope it sorts out fast

Disruptions to training are so annoying

Will try to ice it today and some more stretching as sitting around didn't help

[Dangerscouse]

Slightly derailed this weekend with a back muscle issue . You know you're getting old when you get up in the morning, raise your arms and pull something in your back .

Normally I would try and row and make it worse but I rested yesterday but it still feels terrible. No sharp pain just very stiff/achy. Sleep wasn't good as a result.

Very disappointing weekend

That's bad news mate

[RayOfSunshine]

Slightly derailed this weekend with a back muscle issue . You know you're getting old when you get up in the morning, raise your arms and pull something in your back .

Normally I would try and row and make it worse but I rested yesterday but it still feels terrible. No sharp pain just very stiff/achy. Sleep wasn't good as a result.

Very disappointing weekend

I hope you recover fully soon. I pulled something in my back last summer (just using a broom... that's old!!!) and it took months to recover.

Finally, someone told me to hang from a bar. Just hang. Not do pullups, but just hang there as long as I could (say 10 seconds), take a break, do it again. Over and over. Now, I do it all throughout the day.

[winniewinser]

That's bad news mate

I hope you recover fully soon. I pulled something in my back last summer (just using a broom... that's old!!!) and it took months to recover.

Finally, someone told me to hang from a bar. Just hang. Not do pullups, but just hang there as long as I could (say 10 seconds), take a break, do it again. Over and over. Now, I do it all throughout the day.

Thx chaps....after a terrible night's sleep it actually has eased a bit today so

[winniewinser]

Testing the back and this was actually OK. Bit achy afterwards but nothing worse.

BPP W4S1 - 6.5km

27:39.3 6,500m 2:07.6 168 879 19
5:32.2 1,300m 2:07.7 168 877 19
5:31.3 1,300m 2:07.4 169 882 19
5:31.8 1,300m 2:07.6 168 879 19
5:31.4 1,300m 2:07.4 169 881 19
5:32.5 1,300m 2:07.8 167 875 19

Will probably repeat this session all this week and then run through week 4 properly next week.

[Dangerscouse]

Will probably repeat this session all this week and then run through week 4 properly next week.

Good idea

[winniewinser]

Another 6.5km......zzzzz

27:41.0 6,500m 2:07.7 168 877 18 144
5:32.2 1,300m 2:07.7 168 877 19 134
5:32.6 1,300m 2:07.9 167 875 18 143
5:32.1 1,300m 2:07.7 168 878 19 146
5:31.3 1,300m 2:07.4 169 882 20 150
5:32.9 1,300m 2:08.0 167 873 19 151

[Dangerscouse]

Another 6.5km......zzzzz

27:41.0 6,500m 2:07.7 168 877 18 144
5:32.2 1,300m 2:07.7 168 877 19 134
5:32.6 1,300m 2:07.9 167 875 18 143
5:32.1 1,300m 2:07.7 168 878 19 146
5:31.3 1,300m 2:07.4 169 882 20 150
5:32.9 1,300m 2:08.0 167 873 19 151

Whats your 85% HR? I'm guessing it's not 150, so this is progress isn't it?

[winniewinser]

Another 6.5km......zzzzz

27:41.0 6,500m 2:07.7 168 877 18 144
5:32.2 1,300m 2:07.7 168 877 19 134
5:32.6 1,300m 2:07.9 167 875 18 143
5:32.1 1,300m 2:07.7 168 878 19 146
5:31.3 1,300m 2:07.4 169 882 20 150
5:32.9 1,300m 2:08.0 167 873 19 151

Whats your 85% HR? I'm guessing it's not 150, so this is progress isn't it?

159 is 85%.......it did jump to 155 at one point today briefly.

It's becoming easier but I have slowed it down to 2:08.

Watching my back this week but no adverse effects thus far. Doing more Yoga and stretching......have put the weights away again as I had started to do a few.

[winniewinser]

BPP W4S1 6.5km 2:08

HR was better controlled today...nothing over 149

27:37.7 6,500m 2:07.5 169 880 19 143
5:29.7 1,300m 2:06.8 172 890 20 138
5:31.5 1,300m 2:07.5 169 881 20 142
5:31.7 1,300m 2:07.5 169 880 20 144
5:31.9 1,300m 2:07.6 168 879 20 147
5:32.9 1,300m 2:08.0 167 873 20 148