Pondering the Beginner Pete Plan

[winniewinser]

W7S1 8000m

I'm almost embarrassed to post my numbers this morning. It seemed like I couldn't keep my HR down, no matter how much I slowed the pace. I ended up with an average almost 5s slower than my 7500m row. The only thing I can think of is that there has been a virus or something going through my family (first my daughter, then my husband, and then my son have all gotten it one after another) and so far I have avoided getting sick, but maybe its catching up to me? I'm not actually sick as of this moment, but I think I saw one of you guys mention elevated HR sometimes being a predictor of imminent illness.

Anyway, time will tell. Here are my terrible numbers.

Could be a number of factors so I wouldn't worry too much unless it starts to become the norm. As already said the heat/humidity has a big bearing on it.....which is why I have my AC running now in prep for my session

[iain]

It seemed like I couldn't keep my HR down, no matter how much I slowed the pace. I ended up with an average almost 5s slower than my 7500m row. The only thing I can think of is that there has been a virus or something going through my family (first my daughter, then my husband, and then my son have all gotten it one after another).

Also tiredness and stress from dealing with the other sick members of your family is likely to have significantly raised your HR.

[Dangerscouse]

W7S1 8000m

I'm almost embarrassed to post my numbers this morning. It seemed like I couldn't keep my HR down, no matter how much I slowed the pace. I ended up with an average almost 5s slower than my 7500m row. The only thing I can think of is that there has been a virus or something going through my family (first my daughter, then my husband, and then my son have all gotten it one after another) and so far I have avoided getting sick, but maybe its catching up to me? I'm not actually sick as of this moment, but I think I saw one of you guys mention elevated HR sometimes being a predictor of imminent illness.

It can be a combination of a few things as mentioned above, and also don't discount your self imposed stress at your HR increasing and wanting it to drop.

[fancyoats]

Thanks for all the feedback everyone.

It is most definitely humid and muggy af today, although my machine is in my basement which does have an appliance to remove humidity running constantly, so I admit I am a little surprised for it to be affecting me so much, if that was the reason (or part of the reason anyway).

[jrkob]

@fancyoats, can I ask how "intense" you perceived this exercice ? More specifically, do you feel that you could for twice as long, or 16K, at the same pace ?

The reason why I'm asking.

I am week behind you in the BPP. Sunday and today I did respectively W6S1 and W6S3 (7.5K), with W6S2's intervals yesterday.
My data for W6S1 and W6S3 are almost identical in terms of pace and H/R:



Iain, if you read this I think you will understand where I'm coming from right ? I have slowed down these steady sessions where I think I could extend them longer. You had recommended to do them at a pace where I could double them, but I'm concerned that if I do that, I would need to do them at such a low H/R that I wouldn't get much benefit. So, so far I have reduced the pace where I could extend the row "by some amount" which I can't quantify exactly, but I still get my heart pumping. See also the below for what I mean (this is after 10' warm up).
Perhaps you would like to comment further on that.

[winniewinser]

BPP W10S1....9.5km...steady as she goes but I did push my target pace of 2:08 a little.....just felt right at R19. Very warm in the home gym, even with AC running.

40:00.4 9,500m 2:06.3 174 897 19
7:59.0 1,900m 2:06.0 175 901 19
7:58.1 3,800m 2:05.8 176 904 19
8:01.5 5,700m 2:06.7 172 892 19
8:00.1 7,600m 2:06.3 174 897 19
8:01.6 9,500m 2:06.7 172 891 19

Boxed myself into 2 days in a row so have 3x2km later

[fancyoats]

W7S2 7x500m/2min rest

@fancyoats, can I ask how "intense" you perceived this exercice ? More specifically, do you feel that you could for twice as long, or 16K, at the same pace?

If you want me to comment on the most recent session with the elevated HR, then I am really not sure, since it seemed so different from the others. I was slowing down and breathing like I was in a cool down the whole time, despite my HR rising. It was really weird. My face was bright red after I finished.

On one of the more "normal" distance rows, where I'm pacing at 2:35ish/500 I think I maybe/probably could go longer, but I don't know about twice the distance. I do feel like I'm working hard, it doesn't feel "easy" (I think I mentioned this upthread) and I do usually push hard during the last 1000m, so I definitely finish feeling like I pushed a little. My HR graphs usually show a rise, then a plateau with a very slight incline, then a rise when I start to do the final push.

Here is a graph of my second 7500m from last week. You can see when I started to push towards the end.

[Dangerscouse]

If you want me to comment on the most recent session with the elevated HR, then I am really not sure, since it seemed so different from the others. I was slowing down and breathing like I was in a cool down the whole time, despite my HR rising. It was really weird. My face was bright red after I finished.

On one of the more "normal" distance rows, where I'm pacing at 2:35ish/500 I think I maybe/probably could go longer, but I don't know about twice the distance. I do feel like I'm working hard, it doesn't feel "easy" (I think I mentioned this upthread) and I do usually push hard during the last 1000m, so I definitely finish feeling like I pushed a little. My HR graphs usually show a rise, then a plateau with a very slight incline, then a rise when I start to do the final push.

I heard a podcast a while ago about menstrual cycles and the impact that they can have just prior to it starting due to a hormonal imbalance. It definitely is an issue for my wife after she started thinking about it, and she is very active. Some months she'd be operating at half speed with notably less energy.

Given that your Central Nervous System can on occasions act as hidden brake, despite you feeling fit enough to cope, this can distort your view on a session as the reactions are all happening subconsciously, but are physically manifested without much obvious reason.

For the avoidance of doubt, I'm not expecting any reply as it is a personal issue, but I thought it was quite important to mention just in case you hadn't considered it.

[winniewinser]

BPP W10S2...3x2km/4'R 1:54.7 from week 6. Nearly called it a day after the 2nd as any number of excuses brewed in my head...too hot, not enough time, back twinge.... etc etc. Got through it though.... earning a curry dinner

Was aiming for 1:56, 1:54, 1:52 really.

22:41.7 6,000m 1:53.4 240 1124 29
7:36.5 2,000m 1:54.1 235 1110 28
7:35.9 2,000m 1:53.9 236 1113 29
7:29.3 2,000m 1:52.3 247 1149 32

[Spinal]

BPP W10S2...3x2km/4'R 1:54.7 from week 6. Nearly called it a day after the 2nd as any number of excuses brewed in my head...too hot, not enough time, back twinge.... etc etc. Got through it though.... earning a curry dinner

Was aiming for 1:56, 1:54, 1:52 really.

22:41.7 6,000m 1:53.4 240 1124 29
7:36.5 2,000m 1:54.1 235 1110 28
7:35.9 2,000m 1:53.9 236 1113 29
7:29.3 2,000m 1:52.3 247 1149 32

Super session to finish a double workout day.... enjoy the curry

[Dangerscouse]

BPP W10S2...3x2km/4'R 1:54.7 from week 6. Nearly called it a day after the 2nd as any number of excuses brewed in my head...too hot, not enough time, back twinge.... etc etc. Got through it though.... earning a curry dinner

Was aiming for 1:56, 1:54, 1:52 really.

22:41.7 6,000m 1:53.4 240 1124 29
7:36.5 2,000m 1:54.1 235 1110 28
7:35.9 2,000m 1:53.9 236 1113 29
7:29.3 2,000m 1:52.3 247 1149 32

Good mental battle won, and a solid final interval

[winniewinser]

Super session to finish a double workout day.... enjoy the curry

Worth every calorie

Good mental battle won, and a solid final interval

Cheers

[iain]

Iain, if you read this I think you will understand where I'm coming from right ? I have slowed down these steady sessions where I think I could extend them longer. You had recommended to do them at a pace where I could double them, but I'm concerned that if I do that, I would need to do them at such a low H/R that I wouldn't get much benefit. So, so far I have reduced the pace where I could extend the row "by some amount" which I can't quantify exactly, but I still get my heart pumping. See also the below for what I mean (this is after 10' warm up).
Perhaps you would like to comment further on that.

I would say from the HR graph, that looks about right. You would be surprised how long you can go. If anything I think Pete under cooked this for me personally as, with the right mindset, I do the majority of an all out HM at 88% HRR+. So the recommended 10km of the PP would need to be at the same pace. 10Km at HM pace would definitely not allow me to recover for the next day! What I would say is that when we start out we don't know what we are capable of. I was skeptical of my ability to go as long initially, but the first hour I ever did which was not all out and significantly negatively split was >3S/500m faster than the recovery pace I was using.

FO, not ignoring your posts, but work laptop won't me look at any of the images you post, so have little to comment on!

- Iain

[jrkob]

Iain thanks a lot, let me see if I can pick up the pace just a little bit then.
"when we start out we don't know what we are capable of" is indeed what I'm facing now. Need to try.

[iain]

Iain thanks a lot, let me see if I can pick up the pace just a little bit then.
"when we start out we don't know what we are capable of" is indeed what I'm facing now. Need to try.

It would be useful to set accurate benchmarks especially if following Pete's HR free sessions, adding an all out distance instead of one of the optional BPP sessions would be fine, although ideally it should be between 2 recovery or rest days, so you might need to remove 2 or do one at a slower (recovery) pace. I am a few years older than you and did little exercise for the majority of my like, so may not recover as quickly as you. But while I prefer distance TTs to others, they definitely take me a few days to recover from. Eddie Fletcher recommends 48 hrs recovery from an all out 30'R20 and 7 days after a FM! So not easy to fit into an existing program!