Pondering the Beginner Pete Plan

[Dom82]

Thanks for your wise advise Stu

[Dom82]

Week 7- session 3: 8000M

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:48.5	8,000m	2:33.0	98	636	18	152
8:08.9	1,600m	2:32.7	98	637	17	141
8:11.3	1,600m	2:33.5	97	632	18	148
8:08.1	1,600m	2:32.5	99	639	19	157
8:10.7	1,600m	2:33.3	97	634	18	157
8:09.5	1,600m	2:32.9	98	636	19	161

[winniewinser]

BPP W5S4....chose to redo the 6x500m/2'R as I hadn't repeated since W1.... 1:48.6 or under. These felt hard but ok....good progress I think.

Max HR 178

10:42.2 3,000m 1:47.0 285 1282 32
1:47.3 500m 1:47.3 283 1275 32
1:47.0 500m 1:47.0 286 1283 32
1:47.1 500m 1:47.1 285 1280 34
1:47.2 500m 1:47.2 284 1277 32
1:47.4 500m 1:47.4 283 1272 34
1:46.3 500m 1:46.3 291 1302 33

[Dangerscouse]

BPP W5S4....chose to redo the 6x500m/2'R as I hadn't repeated since W1.... 1:48.6 or under. These felt hard but ok....good progress I think.

Max HR 178

10:42.2 3,000m 1:47.0 285 1282 32
1:47.3 500m 1:47.3 283 1275 32
1:47.0 500m 1:47.0 286 1283 32
1:47.1 500m 1:47.1 285 1280 34
1:47.2 500m 1:47.2 284 1277 32
1:47.4 500m 1:47.4 283 1272 34
1:46.3 500m 1:46.3 291 1302 33

There's no 'think' about it. This is definitely good

[mitchel674]

BPP W5S4....chose to redo the 6x500m/2'R as I hadn't repeated since W1.... 1:48.6 or under. These felt hard but ok....good progress I think.

Max HR 178

10:42.2 3,000m 1:47.0 285 1282 32
1:47.3 500m 1:47.3 283 1275 32
1:47.0 500m 1:47.0 286 1283 32
1:47.1 500m 1:47.1 285 1280 34
1:47.2 500m 1:47.2 284 1277 32
1:47.4 500m 1:47.4 283 1272 34
1:46.3 500m 1:46.3 291 1302 33

Excellent!

[Sakly]

BPP W5S4....chose to redo the 6x500m/2'R as I hadn't repeated since W1.... 1:48.6 or under. These felt hard but ok....good progress I think.

Max HR 178

10:42.2 3,000m 1:47.0 285 1282 32
1:47.3 500m 1:47.3 283 1275 32
1:47.0 500m 1:47.0 286 1283 32
1:47.1 500m 1:47.1 285 1280 34
1:47.2 500m 1:47.2 284 1277 32
1:47.4 500m 1:47.4 283 1272 34
1:46.3 500m 1:46.3 291 1302 33

Nice
1.6 under target is strong!

[winniewinser]

There's no 'think' about it. This is definitely good

Excellent!

Nice
1.6 under target is strong!

Thanks chaps

[Dom82]

Week 7 - session 5 (opt) - 3 x 1500m / 3min rest

I should have targeted around 2:30 pace. These long intervals sessions so far were too easy, though. So, being an optional session with no impact on targets for next weeks, during the first interval I decided to try something different and to focus on stroke power / efficiency limiting spm at 16/17.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
21:23.3	4,500m	2:22.5	121	715	16	164
7:25.9	1,500m	2:28.6	107	666	17	153
7:05.0	1,500m	2:21.6	123	723	16	166
6:52.4	1,500m	2:17.4	135	763	17	174 

After that, I gave another try to the Ergzone 1min@20spm challenge. I find this kind of workout useful for a beginner because it makes you really focus on technique, as you immediately notice that the slightest technique error results in pace loss, not being able to compensate that with higher spm (which is something I probably do in other sessions: if I am in a lazy mood or as I get more fatigued, stroke power decreases and I compensate with higher rating).
Anyway, after 5 tries I got a 1:57.1, which is still paltry compared to other people's results, but it's still 3s faster than my previous attempt.

[Dangerscouse]

Anyway, after 5 tries I got a 1:57.1, which is still paltry compared to other people's results, but it's still 3s faster than my previous attempt.

That challenge is attracting some very significant Ergzillas so don't compare it to others. Three seconds faster is a significant increase

[winniewinser]

BPP W6S1..7.5km...best one yet....smooth as butter

Max HR 149....did it blind today so a nice surprise

31:51.5 7,500m 2:07.4 169 882 19
6:22.7 1,500m 2:07.5 169 880 20
6:22.4 1,500m 2:07.4 169 881 20
6:22.3 1,500m 2:07.4 169 882 20
6:21.2 1,500m 2:07.0 171 887 20
6:22.9 1,500m 2:07.6 168 879 20

[Dom82]

Week 7 Session 1 - 8000m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:48.7	8,000m	2:33.0	98	636	16	155
8:05.8	1,600m	2:31.8	100	644	17	146
8:12.2	1,600m	2:33.8	96	631	15	154
8:11.1	1,600m	2:33.4	97	633	16	155
8:09.9	1,600m	2:33.0	98	635	17	159
8:09.7	1,600m	2:33.0	98	636	16	161

Today I did Week 8 session 1 - 8500m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
43:24.1	8,500m	2:33.1	97	635	16	165
8:39.4	1,700m	2:32.7	98	637	15	157
8:38.5	1,700m	2:32.5	99	639	16	163
8:43.1	1,700m	2:33.8	96	630	16	167
8:43.4	1,700m	2:33.9	96	630	17	169
8:39.6	1,700m	2:32.8	98	637	17	173

As you can see, it felt awful. Today I wasn't in great mood, but can mood alone explain why the 7.1 session I quoted felt so different despite being similar distance, same pace, same SPM and having 1 rest day less?

[Dangerscouse]

As you can see, it felt awful. Today I wasn't in great mood, but can mood alone explain why the 7.1 session I quoted felt so different despite being similar distance, same pace, same SPM and having 1 rest day less?

Hhmm, that is a strange one, but some days are just inexplicably bad or good, and you'll never figure our why.

Being in a bad mood shouldn't affect you too much, but heat, dehydration, other stress / anxiety, lack of sleep or just generally feeling an accumulation of last week's sessions could all play a part.

[Dom82]

Being in a bad mood shouldn't affect you too much, but heat, dehydration, other stress / anxiety, lack of sleep or just generally feeling an accumulation of last week's sessions could all play a part.

Almost all the elements you mentioned applied today! So yes, probably what I called bad mood was the result of all that. I don't think I'm over training (just last Saturday, after a gym session the day before, I had a tough but really enjoyable rowing workout); anyway,just in case, this week I'll skip the optional BPP sessions.

[winniewinser]

BPP W6S2 3x2km/4'R.... 1:58,1:56,1:54

Target was based on 2x2km in W3 which averaged 1:56. Felt pretty good tbh...hard work but not unachievable.

22:56.4 6,000m 1:54.7 232 1098 27
7:48.3 2,000m 1:57.0 218 1050 26
7:39.8 2,000m 1:54.9 230 1093 26
7:28.3 2,000m 1:52.0 249 1155 30

[winniewinser]

BPP W6S2 3x2km/4'R.... 1:58,1:56,1:54

Target was based on 2x2km in W3 which averaged 1:56. Felt pretty good tbh...hard work but not unachievable.

22:56.4 6,000m 1:54.7 232 1098 27
7:48.3 2,000m 1:57.0 218 1050 26
7:39.8 2,000m 1:54.9 230 1093 26
7:28.3 2,000m 1:52.0 249 1155 30

First time round the BPP in 2019 I was 1:52.1 so quite happy to be 4 years older and only 2.6 splits off that.