I thought of these intervals as AT workouts vs the speed intervals which go above.iain wrote: ↑October 17th, 2024, 3:04 amI would always expect to go above AT, usually by the end of the second one. Why did you think this wasn't advisable?AndyH wrote: ↑October 15th, 2024, 9:58 am8.2 4 x 1500m / 3min rest – If you did the optional session last week you’ll have a good idea how to pace this one. If not, aim for the same pace as you did the 2000m reps in week 6. See if you can go slightly faster on the 4th rep – although there are 4 reps this week, the total distance is still 6000m.
HR crept up a bit higher that AT on the last interval
Pondering the Beginner Pete Plan
Re: Pondering the Beginner Pete Plan
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Re: Pondering the Beginner Pete Plan
BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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- Location: UK
Re: Pondering the Beginner Pete Plan
That's a great session on 3 min recovery, always thought the norm was 5 min?winniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
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Re: Pondering the Beginner Pete Plan
Thx Nick.....I think it's 5' on the Pete Plan propernick rockliff wrote: ↑October 17th, 2024, 12:36 pmThat's a great session on 3 min recovery, always thought the norm was 5 min?winniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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- Marathon Poster
- Posts: 10430
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Pondering the Beginner Pete Plan
It's all you neededwinniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: Pondering the Beginner Pete Plan
Solid work! Your warmup is my workoutwinniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
Re: Pondering the Beginner Pete Plan
Week 2.1 5500m – You’ll see a pattern develop over the first few weeks of your new training plan. These single distance sessions will increase by 500m each week, building the duration gradually up. As your fitness will be increasing each week, and your technique improving, you should find that despite the increase is distance, the pace can be kept the same as the 5000m rows from last week.
Time Meters Pace Watts Cal/Hr S/M HR
26:12.6 5,500m 2:22.9 120 712 19 155
5:15.2 1,100m 2:23.2 119 709 19 144
5:14.5 2,200m 2:22.9 120 712 20 153
5:15.3 3,300m 2:23.3 119 709 20 159
5:15.2 4,400m 2:23.2 119 709 20 160
5:12.5 5,500m 2:22.0 122 720 20 162
Stuck right around the 2:23 pace from my last few rows. I upped the S/M from 18 to 20, trying to get something a bit more fluid - I'll never have super long strokes with my body type, and right now my gut is preventing me from getting to an 11 o'clock position.
Big mental focus today was on trying to keep the back straight - when I did it the stroke felt much easier/efficient, but man those muscles are not used to that yet. The row itself felt fine, could have kept going quite a while. Definitely doing a significant amount of the row in the AT zone.
Time Meters Pace Watts Cal/Hr S/M HR
26:12.6 5,500m 2:22.9 120 712 19 155
5:15.2 1,100m 2:23.2 119 709 19 144
5:14.5 2,200m 2:22.9 120 712 20 153
5:15.3 3,300m 2:23.3 119 709 20 159
5:15.2 4,400m 2:23.2 119 709 20 160
5:12.5 5,500m 2:22.0 122 720 20 162
Stuck right around the 2:23 pace from my last few rows. I upped the S/M from 18 to 20, trying to get something a bit more fluid - I'll never have super long strokes with my body type, and right now my gut is preventing me from getting to an 11 o'clock position.
Big mental focus today was on trying to keep the back straight - when I did it the stroke felt much easier/efficient, but man those muscles are not used to that yet. The row itself felt fine, could have kept going quite a while. Definitely doing a significant amount of the row in the AT zone.
5'10, 40m, ~260lb
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Re: Pondering the Beginner Pete Plan
Yep... getting harder to find improvements now but that's the gameDangerscouse wrote: ↑October 17th, 2024, 1:17 pmIt's all you neededwinniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
AndyH wrote: ↑October 17th, 2024, 1:26 pmSolid work! Your warmup is my workoutwinniewinser wrote: ↑October 17th, 2024, 12:33 pmBPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.
14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)