Pondering the Beginner Pete Plan

[fancyoats]

W22S4 3x10:00/2:00
I didn't really go into this with much of a target besides a vague idea of what I did yesterday.



RH 98% Temps are getting cooler, so I'm not sure how much humidity matters now. Since we're so close to the water, I don't think it ever really gets all that dry - maybe its silly to keep recording this but hey

[Rowan McSheen]

W10 S3 8000m



Done as UT1 (120-130 bpm) as usual for the second distance piece of the week. Noticeable hr drift in the last 3000 meant slightly slower overall pace on last week at slightly higher hr, possibly due to unseasonably warm weather. A pleasantly sweaty workout.

[Rowan McSheen]

W10 S5 7 x 500m 2 min rests



Instrux are to hold pace from last time and faster on the final rep. Which went well enough, I frontloaded most of the first six reps and then eased off a little to avoid fly and die syndrome. I wore the hrm out of interest but not sure the info is of any value, tbh.

Done out of sequence because I thought S4 will be more suitable after the long-ish run that is scheduled for tomorrow.

[fancyoats]

W22S5 5x800/2:00

If I looked back at the last 800m interval session from week 19, the target pace would have been 2:13.5, which seemed slow especially since I just did a 4x1000 last week at 2:11.4. So I decided to target the 2:11.4 pace instead. Doable.



RH 91%

[swag72]

I've just finished my first week of the BPP. Initial thoughts are that it seems pretty OK note to self though... don't try the 5000m day 3 after cycling 92kms I'm sure that fresh I could have matched day 1s 5000m time, but no way today.

My average on the first 5000m was 2:17/500m which I was hoping to match today... but only managed 2:19/500m.

[Rowan McSheen]

W10 S4 8000m



Done as usual with these, at UT2 to halfway then UT1. Which kinda complies with the instrux, to speed up from 6000m. S5 already done so that completes week 10.

The quest to achieve lwt continues. Now consistently tipping the scales at 11st 10lb which is 1lb under the threshold but I shall hold off changing my status in the logbook until stable at 11st 8 or 9lb. I am of average build and height but prone to middle aged spread (I blame the genes, not the appetite of course) and would like to get down to between 11 and 11 and a half stone, as per my racing weight of 10 years ago.

Sound advice from Swag, although I would edit it slightly: "don't try cycling 92 kms". There, that's more like it

Nicely done FO, practice does indeed make progress. Always good for morale when we hit the previous pace out the park.

[fancyoats]

So I noticed I was 13km away from hitting 800km in my logbook, so I decided to go a little extra beyond the 10km in the plan. Which means I didn't go for a pb like the instructions say to do, but I still feel good about this session - furthest distance yet.

W23S1 (sort of) 10000m --> 13000m
pb pace would have been 2:33.1 but like I said I didn't really go for it.


and bc the window in the logbook wasn't big enough here are the last 2 splits



The biggest trouble now is that I finished my tv series I was using as distraction for my distance pieces and now I don't know what I'm going to watch!

[fancyoats]

W23S2 8x500/2:00
Target was 2:08.3 from the last time I did this session. My consistency wasn't great this morning. 1st interval and 7th interval seemed like I just couldn't get the average to budge, despite pulling a good number of 2:06's and 2:07's.



RH 85%

[fancyoats]

W23S3 2x15:00/2:00
Target pace was 2:24.5 from my recent 30r20.

[Rowan McSheen]

W11 S1 10000m



UT2 (110-120 bpm) as always for the first distance piece. Hr higher than usual today and substantial drift in the second half so ended up 1 sec/500m slower than last week. Not sure why because resting hr is fine and yesterday was a rest day. But anyway, still a decent workout and it's all metres in the bank.

[swag72]

Week 2 day 3.... 5500m... I did at almost the same pace as the previous 5500m (a little faster as I misread my pace ) but my stroke rate was faster and it felt easier to maintain the speed. Before I was at an average of 18 as I really tried to dial in my technique... today it was 21. Is there a natural cadence that we find suits us?

[fancyoats]

W23S4 10000m
Instrux say to "take it easy" so I was just cruising today and not pushing the pace. It's Friday the 13th after all, no need to tempt fate.

[fancyoats]

Is there a natural cadence that we find suits us?

I think so. I seem to settle in a 17-19 for my steady stuff, which I gather is kind of low.

Lately I've been wondering if drag factor might play into it too? Like a lower drag factor makes a higher rate more comfortable? Mine's set to 120ish and basically I never move it but I'm thinking I might try setting it lower some time and see how it feels.

[Rowan McSheen]

I find 20 spm natural for the slower distance pieces, ie UT2, and settle in happily at 22-ish for the faster ones, ie UT1. I struggle with anything slower than 20, I just find it hard to get into a rhythm and keep the stroke smooth. My lever is set to 4, drag factor 105.

[Rowan McSheen]

W11 S2 8 x 500m 2 min rest



One more rep than last week. Instrux: hold pace from W7 session (2:03.4) for first 7 reps and hit it on the final one. Done, although slightly annoyed to be 0.1 sec/500 slower than last week. Felt good, I think there's still some scope for improvement here.