Pondering the Beginner Pete Plan

[badge48]

W3s2
Had some time off. Back into it!

Intervals
Time Meters Pace Watts Cal/Hr S/M
16:11.7 4,000m 2:01.4 195 972 23 148
8:08.9 2,000m 2:02.2 192 959 23 142
8:02.8 2,000m 2:00.7 199 985 24 156
r19m

[fancyoats]

W17S2 8x500/2:00
Target is officially 2:10.6 from week 11 but there was also an optional 8x500 session in week 14 for which I got 2:09.4. I decided to target 2:09.4. Worked out pretty well.



RH 79%

[Rowan McSheen]

W7 S1 8,000m, UT2.


Pleased with this. Marginally quicker than the previous 7,500m and paced consistently throughout, aiming to not have to ease off with hr drift in the latter stages. And on a hot day (well okay, by UK standards). I love it when a plan comes together

Well done on your final 500m, FO. That pace at that spm and as the eighth rep is excellent going.

[flabby100]

W4S1: 6.5k in 31:24 (2:25)

Had to do this twice. The first time, a couple days ago, I had to stop at 4k. Heart rate was super low, and I wasn’t out of breath but just had no energy. Maybe I was sick. Still felt sluggish this time, but at least I could finish.

[flabby100]

W4S2: 3 x 1k / 3:00r

Instructions say to aim for the W1 6x500m pace which was 2:01. Didn’t have it. I will take a break and redo W4 because something is off.

https://imgur.com/a/wXVQgwx

[fancyoats]

W17S3 2x15:00/2:00
Target was 2:21.5 from the 3x10:00 in week 15.



RH 97%

Felt like rough going today. I *really* wanted to stay in bed. I'm thinking it's because I skipped my rest day yesterday in favor of an "easy" 10k. C2 is running a "Dog days of summer" challenge and I knew just the meters of the plan wouldn't be enough for this week, so I figured I'd do a little extra. But I think I could really do with a rest. I'm also wondering if my calorie deficit is too large? I'm down 30 lbs but I am feeling HUNGRY.

[Sakly]

I'm also wondering if my calorie deficit is too large? I'm down 30 lbs but I am feeling HUNGRY.

It depends largely on your diet how hungry you feel, not necessarily on the energy input.
How much deficit and what do you eat?

[fancyoats]

I'm also wondering if my calorie deficit is too large? I'm down 30 lbs but I am feeling HUNGRY.

It depends largely on your diet how hungry you feel, not necessarily on the energy input.
How much deficit and what do you eat?

Well I’m not sure how much detail you’re asking for, but I’m using MyFitnessPal to count calories. MFP gave me a base calorie goal of 1440, and then any exercise I do earns me extra calories above that number. MFP gets the exercise calorie number straight from ergdata, which I am told is not necessarily accurate. So I try not to eat *all* the “extra” exercise calories. Over the last week, my intake has ranged between 1765 and 1316.

As far as what I’m eating? I’m assuming you want to know about the macros? MFP sets as a guide 20% protein, 30% fat and 50% carbs. I usually exceed the protein and fat percentages and undershoot the carb goal.

Do you want me to list out my food diary?

[Mwoodburn]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

[Sakly]

I'm also wondering if my calorie deficit is too large? I'm down 30 lbs but I am feeling HUNGRY.

It depends largely on your diet how hungry you feel, not necessarily on the energy input.
How much deficit and what do you eat?

Well I’m not sure how much detail you’re asking for, but I’m using MyFitnessPal to count calories. MFP gave me a base calorie goal of 1440, and then any exercise I do earns me extra calories above that number. MFP gets the exercise calorie number straight from ergdata, which I am told is not necessarily accurate. So I try not to eat *all* the “extra” exercise calories. Over the last week, my intake has ranged between 1765 and 1316.

As far as what I’m eating? I’m assuming you want to know about the macros? MFP sets as a guide 20% protein, 30% fat and 50% carbs. I usually exceed the protein and fat percentages and undershoot the carb goal.

Do you want me to list out my food diary?

Based on what you write, first I assume a to high caloric deficit. Average over the last 2-3 weeks would be good to know, assuming ~1500 based on your numbers. This is only slightly above the target of base calories (wherever they come from).
Second you need to know how you body responds to different macros in terms of hormonal response. 50% carbs probably means you have them regularly in every meal. Now your response is based on the amount of meals and the amount of carbs in them, as this is the main driver of insulin and counteracts fat metabolism. When insulin regulates blood sugar down, this can generate an underflow, based on the height of blood sugar levels and will drive hunger again.
Eating much more fat based with really low carb creates a stable blood sugar and this leads to less cravings and hunger. Fat and protein is much more satisfying as well. Fat metabolism is not stopped and it is much easier for the body to access its own depots.

Side information: I am on a low carb diet myself as an experiment for around 2 month now (mainly to see the effect on some issues I have and second to see the effect on my performance, not for weight loss). My cravings and feelings for hunger are very low compared to before. I can easily skip a meal. But it took some time for my body to adapt, nearly two weeks.

[Rowan McSheen]

W7 S2 7 x 500m / 2min rest



One more rep than last time so I proceeded with caution. I eased off on the first 6 reps to avoid overshooting the target pace from last time (2:03.5), and just as well because although I sped up on the final one I did fatigue a little. Went for a tough hilly run yesterday so maybe that's why. Stroke rate marginally higher too. But anyway, job done and onwards and upwards.

[fancyoats]

W17S4 30:00 row
No target pace, just rate restriction and focus on technique.



RH 94%

[flabby100]

W4S1 repeat: 6.5k / 29:56 / 2:18 / 20spm

90 seconds faster than a couple days ago and felt way easier. Whatever is messing with me seems to be passing.

https://imgur.com/a/oyHH3yi

[Dangerscouse]

W4S1 repeat: 6.5k / 29:56 / 2:18 / 20spm

90 seconds faster than a couple days ago and felt way easier. Whatever is messing with me seems to be passing.

https://imgur.com/a/oyHH3yi

That's a very good improvement, or was the last session a lot slower than you were capable of due to illness?

[Rowan McSheen]

W7 S2 8,000m



Done at UT1, aiming to hold consistent pace and finish at or close to the hr ceiling (130 bpm). Pace, spm, and hr pretty much the same as W6's session. Eased off fractionally from 6,000 to 7,000 as I minded the hr but it seems not to have impacted the stats. Pleased with that, it felt good throughout.