Pondering the Beginner Pete Plan

[PleaseLockIn]

Week 10.5
[7 x 500m / 2min rest] – Look back to week 7 when you last tried this session. Aim to row the first 6 reps at the same average pace you managed last time, and then go faster for the final rep.

Time Meters Pace Watts Cal/Hr S/M
13:31.2 3,500m 1:55.8 225 1073 29 167
1:56.9 500m 1:56.9 219 1054 28 158
r: 2:00 17m
1:57.0 500m 1:57.0 219 1052 28 163
r: 2:00 16m
1:57.1 500m 1:57.1 218 1050 29 167
r: 2:00 16m
1:56.9 500m 1:56.9 219 1054 29 169
r: 2:00 19m
1:57.0 500m 1:57.0 219 1052 29 169
r: 2:00 20m
1:57.2 500m 1:57.2 217 1048 29 170
r: 2:00 17m
1:49.1 500m 1:49.1 270 1227 35 177
r105m

I was not feeling great after a day of work and still 'digesting'. Target was 1:57. Very satisfied except for the Pace. Too fast in my opinion. I will need to inject more Watts eventually (which I don't have). I am thinking some strength training eventually.

Week 11 has 8x500 with advice from Pete: same pace. Should I try 1:56? Going ahead of the plan and then stalling ?

I think you can hold 1.55.8 average split if you push hard and get there, maybe increase the rate. If 8x500m 2R adequately predicts your 2k then you might be in 7:44-ish 2k shape, which isn't bad (plus or minus a few seconds). In that case dropping 25 seconds from your 2k time in a year wouldn't be too challenging (though, work hard)

Anyways. Week 3 Day 3 - 6500m
https://log.concept2.com/profile/2501432/log/98258749

It was the right decision to keep the pace. Broadly similar, although the force curves are better now (2nd half of recovery). Only a small amount of drift. Could speak a full paragraph even at the end.

My natural SS stroke rate seem to be 19 rather than 20 - especially for UT2 (though this spiked into UT1 territory).

Onwards to a 5k TT r20 2 days later! (sub-21 r20, I plan to hold ~2:06 for the first half and slowly work my way down)!

[dmuskett]

Well, I think I am off the plan. After being waylaid for a week and a half with a back issue, I never really got back onto it. And now I'm off for 3 weeks at the start of March. Interruption after interruption and then I'll be done with winter and have other plans. I've never quite been sure why I was on the plan to begin with - I have no real desire to pull a 2K. I'm doing this for fitness and health, going hard at the intervals was not quite productive for me because it left me dead and less likely to get back on the seat.

Some people find splitting SS into 20', 5k or 6k intervals with say 2' rest helps. Better to take a short rest than allow the stroke to deteriorate.

I've started just doing steady state, and this morning I decided to go 4x2k with 1m rest, at a slow pace. Doing that just felt so much easier than doing an 8k. Not to derail this thread, but am I losing something in my steady state if I take those 1 minute breaks? This was honestly probably my favorite row I've done so far, it felt absolutely great. Did the last 2k with the feet out of the straps and whoah I need to do that a bit more, definitely relying on them to not fly off the back of the seat.

I think I am going to take another stab at the BPP when the golf season ends here. I try to walk 9 holes before work as many mornings as possible, and that'll be most of my aerobic activity in the summer (which, alas, is so short here). I'll keep plugging away at steady state until then.

[p_b82]

Well, I think I am off the plan. After being waylaid for a week and a half with a back issue, I never really got back onto it. And now I'm off for 3 weeks at the start of March. Interruption after interruption and then I'll be done with winter and have other plans. I've never quite been sure why I was on the plan to begin with - I have no real desire to pull a 2K. I'm doing this for fitness and health, going hard at the intervals was not quite productive for me because it left me dead and less likely to get back on the seat.

Some people find splitting SS into 20', 5k or 6k intervals with say 2' rest helps. Better to take a short rest than allow the stroke to deteriorate.

I've started just doing steady state, and this morning I decided to go 4x2k with 1m rest, at a slow pace. Doing that just felt so much easier than doing an 8k. Not to derail this thread, but am I losing something in my steady state if I take those 1 minute breaks? This was honestly probably my favorite row I've done so far, it felt absolutely great. Did the last 2k with the feet out of the straps and whoah I need to do that a bit more, definitely relying on them to not fly off the back of the seat.

I think I am going to take another stab at the BPP when the golf season ends here. I try to walk 9 holes before work as many mornings as possible, and that'll be most of my aerobic activity in the summer (which, alas, is so short here). I'll keep plugging away at steady state until then.

One has to do the activities that work for you & forcing to fit a plan that doesn't agree with you mentally isn't going to keep you coming back to the erg.

Anything you do on the erg is better than nothing - and sprints/intervals are just methods to improve the efficiency of the rate of improvement if done regularly. (because you tend to work harder for the same distance as you take breaks between each interval)

As long as you're pushing yourself appropriately, (by that I mean either a decent duration or a decent pace) then you'll keep getting fitter.

If you enjoy the slower paced stuff, then why not look to just increase your volume 45-90mins is supposed to be the sweet spot for longer lighter efforts re cardio fitness.

I do all my rowing only loosely strapped in (can lift the front of my feet about 2cms or so) - really helps me keep my focus on my posture if I know I have to stop myself at the end of the slide with my core and not my feet!

[reuben]

Well, I think I am off the plan. After being waylaid for a week and a half with a back issue, I never really got back onto it. And now I'm off for 3 weeks at the start of March. Interruption after interruption and then I'll be done with winter and have other plans. I've never quite been sure why I was on the plan to begin with - I have no real desire to pull a 2K. I'm doing this for fitness and health, going hard at the intervals was not quite productive for me because it left me dead and less likely to get back on the seat.

Sometimes life throws up obstacles, and it's up to us to figure out how to get around them - or go in a different direction altogether.

I've started just doing steady state, and this morning I decided to go 4x2k with 1m rest, at a slow pace. Doing that just felt so much easier than doing an 8k. Not to derail this thread, but am I losing something in my steady state if I take those 1 minute breaks? This was honestly probably my favorite row I've done so far, it felt absolutely great. Did the last 2k with the feet out of the straps and whoah I need to do that a bit more, definitely relying on them to not fly off the back of the seat.

I think I am going to take another stab at the BPP when the golf season ends here. I try to walk 9 holes before work as many mornings as possible, and that'll be most of my aerobic activity in the summer (which, alas, is so short here). I'll keep plugging away at steady state until then.

If you don't like intervals, don't do them. There's no rule about erging, or any exercise for that matter. Suggestions as to technique, types of workouts, ways to avoid injury, etc., yes. Rules, no.

Do what makes you happy and healthy. Walking is good, and provides a load bearing activity that erging doesn't. I like to go on day hikes and backpacking trips in the woods. The things I truly miss when erging are any sort of variance (just sitting in the seat, staring at the same stuff), and being outdoors. I don't know that I'll complete the BPP, either, but there's no doubt in my mind that it's a good (almost) full body exercise. But no single exercise is perfect. A mix is a good thing, and it can be a mix according to the season.

The erg will still be there when the weather is cool. Do steady state rows if that's what you prefer. And you don't have to go hard every time - you can alternate hard/easy when doing 4x2k 1r, or make one day all hard intervals and the next day easier intervals. It's all up to you.

[Joris]

I'm doing this for fitness and health, going hard at the intervals was not quite productive for me because it left me dead and less likely to get back on the seat.

If you don't like intervals and your goal is to improve general fitness and health, than just don't do intervals any more and stick to the sessions you like. Steady state serves well for the ambitions you have. And for variation reasons, you can vary distances and pace within the bands you like.

Some people find splitting SS into 20', 5k or 6k intervals with say 2' rest helps. Better to take a short rest than allow the stroke to deteriorate.

I've started just doing steady state, and this morning I decided to go 4x2k with 1m rest, at a slow pace. Doing that just felt so much easier than doing an 8k. Not to derail this thread, but am I losing something in my steady state if I take those 1 minute breaks?

Pete writes the following:
" Group 2 – Speed Endurance (AT) training:
They are there to improve your endurance at faster paces, by rowing for extended periods followed by comparatively long rests compared to the pure endurance sessions. The total distance tends to be less than the distance sessions too, to enable you to work at a higher pace. The sessions you have been rowing in this group are 4 x 2000m and 5 x 1500m."

So yes, probably you are losing something if you are implementing breaks but not increasing your pace compared to a pure endurance session.
But than again, if your goal is to improve your overall fitness rather than pursue personal records then there is no need to train as efficiently as possible. Any training you do is better than no training.
And if you want to build something sustainable then you should above all do workouts you enjoy.

[Joris]

Week 16 Day 5 [4 x 1000m / 3min rest]
I managed 2:02 on my last 4 x 1k sessions three weeks ago and 1:59 on my last 4 x 800m and 5 x 750m interval sessions, so I decided to give it a go for 1:59.
And I managed to succeed, making this, after the 500m, 750m and 800m sessions, the next interval distance where I was able to get under two minutes. So psychologically another great step forward. And with this achievement in mind, my predetermined goal of doing a 2k under 8 minutes should be more or less within reach now. But I probably wait till the end of the BPP before doing a 2k time trial.


Week 16 Day 4 [10000m]
Since this was the second long distance piece of the week, and since I did an interval session the day before, I decided to maintain the same pace as during the 10.5k session, which was 2:25. The session went well and my heart rate dropped a bit compared to the 10.5k session, so I can probably aim for 2:24 for the next steady state session.

This brings week 16 to an end, meaning 2/3rd of the plan is complete. On to the final 1/3rd!

[Joris]

Week 17 Day 1 [10500m]
As planned I increased the pace with an extra second, up to 2:24.
My self-imposed bandwidth for steady states is an average between 130 and 140, where at my last session I was at 137. So the main question was whether I could stay below 140. The answer was yes, as my average ended up being 138. This still gives me some margin to possibly accelerate again next week.

[iain]

The right plan is one you will continue with. Pete's plans work well for people who get their enjoyment from beating their previous times. This is not for everyone. Conventional wisdom would say that true steady state does not improve all elements of fitness. However while slower, it would get you to a place where 6-8 weeks would build on the base fitness to get you close to your peak if you wished. What I don't know is whether it has as big an impact on slowing the age reductions in threshold if you never do those hard sessions.

Re splitting SS up, often recommended for technique as even a short rest should help you maintain form. Also drinking regularly will reduce HR drift and enable you to maintain a higher output. Mike Caviston has said that the faster muscle fibres are only incorporated into slower rows after around an hour. I suspect that the short rests would extend this or might even permanently reduce the impact on these fibres. While these might seem relatively unimportant, they will be required if we are going to remain mobile into old age, so some "strength" exercises become more important to supplement the rowing.

Good luck whatever you decide.

[PleaseLockIn]

Well, I think I am off the plan. After being waylaid for a week and a half with a back issue, I never really got back onto it. And now I'm off for 3 weeks at the start of March. Interruption after interruption and then I'll be done with winter and have other plans. I've never quite been sure why I was on the plan to begin with - I have no real desire to pull a 2K. I'm doing this for fitness and health, going hard at the intervals was not quite productive for me because it left me dead and less likely to get back on the seat.

Some people find splitting SS into 20', 5k or 6k intervals with say 2' rest helps. Better to take a short rest than allow the stroke to deteriorate.

I've started just doing steady state, and this morning I decided to go 4x2k with 1m rest, at a slow pace. Doing that just felt so much easier than doing an 8k. Not to derail this thread, but am I losing something in my steady state if I take those 1 minute breaks? This was honestly probably my favorite row I've done so far, it felt absolutely great. Did the last 2k with the feet out of the straps and whoah I need to do that a bit more, definitely relying on them to not fly off the back of the seat.

I think I am going to take another stab at the BPP when the golf season ends here. I try to walk 9 holes before work as many mornings as possible, and that'll be most of my aerobic activity in the summer (which, alas, is so short here). I'll keep plugging away at steady state until then.

Take it as a structured plan to improve your fitness and health quickly, with a bonus of competing (potentially) if you decide to do so. I originally got into rowing simply for fitness (like you), and then as I got faster it evolved into potentially competing.

Perhaps the SS may be too fast for you. The 5.1 you did, you stabilized at 140 HR at 1400m then drifted to 159HR. If your RHR is 60 and your max is 179 (correct if wrong) then you stabilized at UT2 and then drifted into AT (that's a lot of drift). In that case, slowing it down by a few seconds might be more sustainable.

Replying to others - I prefer doing SS continuously to train technique, mental toughness and aerobic capacity. You won't feel what it is like to maintain technique even a long time in unless you do it continuously.

Did a hard distance day - https://log.concept2.com/profile/2501432/log/98384616
I planned to cap the HR at 170-175 but I consistently shot over it by a few beats. My consistency was off, technique off, etc. so I need to train that. My legs are too slow too. This AT session (went to TR for the sprint) was tough. At least my coach motivated me... even though my intervals before and this are slower than most women who row competitively at my university.

I have two months to reach 2:02/2:03 30r20 at all odds.

[DJ1972]

Week 17 Day 1 [10500m]
As planned I increased the pace with an extra second, up to 2:24.
My self-imposed bandwidth for steady states is an average between 130 and 140, where at my last session I was at 137. So the main question was whether I could stay below 140. The answer was yes, as my average ended up being 138. This still gives me some margin to possibly accelerate again next week.

May I ask what is your RH and MHR? Interesting to see clear improvements. Very encouraging. I see myself some slow improvement and I am Week 11

Week 11.2
8 x 500m / 2min rest – An extra rep this week on your 500m intervals. This is a great session for working on your basic speed, and very good for preparing you to row the golden distance, 2000m. Aim for the same pace you managed back in week 7 on the first 7 reps, and then faster for the final rep.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:17.5	4,000m	1:54.6	232	1098	29	165
1:55.5	500m	1:55.5	227	1081	28	154
r: 2:00	21m						
1:55.5	500m	1:55.5	227	1081	29	160
r: 2:00	22m						
1:55.6	500m	1:55.6	227	1079	29	164
r: 2:00	21m						
1:55.9	500m	1:55.9	225	1073	29	166
r: 2:00	17m						
1:55.7	500m	1:55.7	226	1077	29	166
r: 2:00	20m						
1:55.8	500m	1:55.8	225	1075	29	168
r: 2:00	17m						
1:55.1	500m	1:55.1	230	1089	29	170
r: 2:00	15m						
1:48.5	500m	1:48.5	274	1243	33	177
r133m					

I dreaded this session. 8 reps seemed a lot. Target was 1:56, 1 second quicker than in Week 10. It went better than expected. Last rep was better controlled with only 33 SR instead of a 35 SR last week. Also improvement on technique with a bit of correction on the initial push of the legs. Curve was nicely round. I also changed the hour when I had last food as it had bothered me for my 7x500m the week before.

Next 8x500m is at Week 14 and then Week 17. I would aim at 1:55 and 1:54 respectively.

[reuben]

Week 11.2
8 x 500m / 2min rest – An extra rep this week on your 500m intervals. This is a great session for working on your basic speed, and very good for preparing you to row the golden distance, 2000m. Aim for the same pace you managed back in week 7 on the first 7 reps, and then faster for the final rep.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:17.5	4,000m	1:54.6	232	1098	29	165
1:55.5	500m	1:55.5	227	1081	28	154
r: 2:00	21m						
1:55.5	500m	1:55.5	227	1081	29	160
r: 2:00	22m						
1:55.6	500m	1:55.6	227	1079	29	164
r: 2:00	21m						
1:55.9	500m	1:55.9	225	1073	29	166
r: 2:00	17m						
1:55.7	500m	1:55.7	226	1077	29	166
r: 2:00	20m						
1:55.8	500m	1:55.8	225	1075	29	168
r: 2:00	17m						
1:55.1	500m	1:55.1	230	1089	29	170
r: 2:00	15m						
1:48.5	500m	1:48.5	274	1243	33	177
r133m					

I dreaded this session. 8 reps seemed a lot. Target was 1:56, 1 second quicker than in Week 10. It went better than expected. Last rep was better controlled with only 33 SR instead of a 35 SR last week. Also improvement on technique with a bit of correction on the initial push of the legs. Curve was nicely round. I also changed the hour when I had last food as it had bothered me for my 7x500m the week before.

Next 8x500m is at Week 14 and then Week 17. I would aim at 1:55 and 1:54 respectively.

Looks like we're on the same week. I'll cede 10-15s in pace to you because, ummm... I don't have any choice. But you'll have to spot me 15 years (I'm 67).

I was very fit decades ago, not so the past couple of decades, and definitely overweight. After several years of tumult and stress (work, family... you know - life), I've been erging for just under 3 months, simultaneously resuscitating other exercise regimes from years gone by. As mentioned elsewhere, I snuck in the side door of the BPP at around week 3 or 4 (6k/6.5k), and I do just the 3 core sessions each week and none of the optional sessions. This allows time and energy for other things, as well as 1-2 rest days per week. I've now been on the plan for a sufficient number of weeks that when Pete says to look back to a session a few weeks ago, I actually did that session and have some vague idea of what I might try. Today was one of those days in which I could find a previous benchmark.

I don't know how much of this is due to newbie fitness gains, newbie technique improvements, good/bad/mediocre days, finding my limits, plain ol' "stick-to-it-ive-ness" as my family would say, or anything else, but I'll take it. I'm starting to get used to higher stroke rates. They don't feel as unnatural as they used to.

4 weeks ago, 7x500m 2r:

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	
15:13.7 	3,500m 	2:10.5 	157 	841 	24 	148
2:10.7 	500m 	2:10.7 	157 	839 	24 	142
2:10.7 	500m 	2:10.7 	157 	839 	24 	145
2:11.4 	500m 	2:11.4 	154 	830 	24 	146
2:11.7 	500m 	2:11.7 	153 	827 	24 	150
2:10.9 	500m 	2:10.9 	156 	837 	24 	150
2:09.9 	500m 	2:09.9 	160 	849 	24 	151
2:08.3 	500m 	2:08.3 	166 	870 	26 	154

Today, 8x500m 2r:

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	
17:06.2 	4,000m 	2:08.2 	166 	870 	24 	152
2:09.3 	500m 	2:09.3 	162 	857 	25 	143
2:08.5 	500m 	2:08.5 	165 	867 	24 	148
2:08.4 	500m 	2:08.4 	165 	869 	25 	150
2:08.6 	500m 	2:08.6 	165 	866 	24 	152
2:08.4 	500m 	2:08.4 	165 	869 	25 	155
2:08.4 	500m 	2:08.4 	165 	869 	25 	154
2:08.4 	500m 	2:08.4 	165 	869 	25 	157
2:06.2 	500m 	2:06.2 	174 	899 	27 	159

My only real goal is to live a long, healthy, kind, and peaceful life. That won't all happen, but I'm gonna try.

[DJ1972]

Looks like we're on the same week. I'll cede 10-15s in pace to you because, ummm... I don't have any choice. But you'll have to spot me 15 years (I'm 67).

I hope that I can hold to that pace in 15 years. I challenge myself now that I still can. After that, it is all about general fitness and activity and maintaining some muscle mass.

[Joris]

Week 17 Day 1 [10500m]
As planned I increased the pace with an extra second, up to 2:24.
My self-imposed bandwidth for steady states is an average between 130 and 140, where at my last session I was at 137. So the main question was whether I could stay below 140. The answer was yes, as my average ended up being 138. This still gives me some margin to possibly accelerate again next week.

May I ask what is your RH and MHR? Interesting to see clear improvements. Very encouraging. I see myself some slow improvement and I am Week 11

I don't know my exact heart rate bands so I used the base formula '220 - age' to have a rude starting point for my max heart rate.
In the beginning there were a few interval sessions that I got close to this max heart rate of 178 (176 was my max I think), so I thought my real max heart rate would probably be higher than 178. But since then I haven't reached a higher max heart rate, so maybe my real max heart rate isn't (that much) higher than 178 after all.
Also, when reading descriptions about how your body reacts when being in UT2, UT1, AT, ..., it feels that my current bands are not too far off.
That's why, for now, I continue with these bands, but not interpreting them to strictly. For steady state, I aim for the high end of UT1. So even if my current max heart rate is an underestimate, I'm probably still doing my steady states within UT1 territory.

Anyhow, I don't think there is reason to believe that you're progress is slower than mine?
If, for steady state sessions, your heart rate goes into higher territory than mine or if you can't increase the pace week by week at the same tempo, than that's probably because your starting point was (much) faster than mine, leaving less margin for quick improvements?
Or because you're still increasing the distance every week. Note that I only started increasing the pace for my steady states from week 12, when the weekly increase in distance on these steady states halted.

I dreaded this session. 8 reps seemed a lot. Target was 1:56, 1 second quicker than in Week 10. It went better than expected. Last rep was better controlled with only 33 SR instead of a 35 SR last week. Also improvement on technique with a bit of correction on the initial push of the legs. Curve was nicely round. I also changed the hour when I had last food as it had bothered me for my 7x500m the week before.

Next 8x500m is at Week 14 and then Week 17. I would aim at 1:55 and 1:54 respectively.

Well done!

But why only aiming for 1:55 within a few weeks for the same number of reps when your average is already 1:54.6 right now?
The gap between your last rep and the other reps is still very large, so you can definitely go faster on those first reps without collapsing afterwards?
As I understand it, interval sessions are most efficient if you do them at a speed that you can just hold for all the reps and have only limited room to accelerate during the last rep(s).
Nothing wrong with gently picking up the pace, but if you set 1:54 or 1:53 as your next target I don't think there's any danger that you won't achieve that?

[p_b82]

I dreaded this session. 8 reps seemed a lot. Target was 1:56, 1 second quicker than in Week 10. It went better than expected. Last rep was better controlled with only 33 SR instead of a 35 SR last week. Also improvement on technique with a bit of correction on the initial push of the legs. Curve was nicely round. I also changed the hour when I had last food as it had bothered me for my 7x500m the week before.

Next 8x500m is at Week 14 and then Week 17. I would aim at 1:55 and 1:54 respectively.

You look to be making great progress - congrats!

I'm with Joris on this though, I think you're being overly conservative with your increments, given how much is left in the tank on the last one, 50W difference over 500m is huge - more so after the previous 7 reps.

this might be being skewed by the fact you're not doing them all at the same rate or output though - I've just normalised the average Wmin to r30.

1:55.8 225W@ r29 -> 7.7Wmin -> r30 = 232W
1:55.1 230W -> 7.9 -> 237W
1:48.5 274W -> 8.3 -> 250W

If I were in your shoes, I'd look to do my next set of 500's at 8.3Wmin for them all (pick a rate) - if you then can up the rate on the last one and keep the close to the same stroke power/quality then that's, I believe, more the gist around the incremental improvements and the "give what you've got left to the last rep" approach.

[Nomark]

Back to it today. My last row was about 5000m on Jan 30th. I feel like I'm at confessional. Forgive me ergo for I have sinned. It's been 20 days since my last row...

Had a great holiday and tried to stay active. Walked over 12km most days, swam a bit and ran up stairs when I could to get the hr up occasionally. I did drink quite a lot and I don't drink normally, but tried to stick to cocktails and lite beer to mitigate the damage! We did change to a nicer hotel for the last couple of nights with a fancy techno-gym. The rower felt weird so I only did 1,000m. Did some weights, which I rarely do, and felt like a stud when I was leg pressing 160kg with ease until I realised the numbers were in lbs! Still, I increased the weights and enjoyed a few reps, plus some hammys and shoulder presses. May have to incorporate weights into my routine somehow although I'm not a member of a gym, so it may have to be mainly bodyweight exercises.

Today my Fitbit told me that my "readiness is moderate, but you've been pushing yourself recently. Low intensity cardio like cycling and walking can increase blood flow and promote healing". Maybe I overdid it! Or maybe the fact that the Fitbit got confused by the time zone change on the red-eye flight home and gave me zero hours sleep credit for Monday has affected things. Who knows?

Anyway on with the plan. It's supposed to be Week 10.1, but I didn't fancy jumping straight on and doing 9,500m, so I decided to revisit the optional week 9 rows that I missed and do 9.5, 2x10min 2r and see how it feels. Supposed to be at 8k minus 1 second pace, which used to be far too easy but who knows after a break, so I aimed for 2:20 to start with.

Code: Select all

Time	Meters	Pace	Watts	S/M	
20:00	4,461m	2:14.4	144	23
10:00	2,149m	2:19.5	129	23
10:00	2,313m	2:09.7	160	24

Nothing spectacular but I'm very pleased with that after some time off and not knowing where I would be pace wise. It felt good so I upped the pace to 2:10 for the second rep without any trouble. I think I could have done double the distance at the initial pace, but I'll go for week 9.4 tomorrow which is an 8k, take a day off and then crack on with week 10 if things still feel ok. Hr topped out at 117 which is reassuringly low if Fitbit is to be believed.

Good to be back!