Pete Plan Summer 2015 starts June 14

[jackarabit]

Time for some comic relief:



I was so proud of this "exercise" but JamesG said it was one big warmup for the final rep. That lit a fire under me. No one likes a lazy subversive! Jack

[gregsmith01748]

Greg, thanks for helping all of us make something out of Pete Plan. I have dated result screen photos which more often than not have HR recorded. HRmax by observation while erging 172bpm in late 2014. Recent end heart rates for last rep of 4x2k on 5'R:

April 30 168bpm
June 05 165
June 24 163
Aug. 01 169 (Last rep of 3x9" on 3'R)
Aug. 03 157 (previous 2K PB 8:23.1)

End HR for initial reps are around mid-UT1 to low AT (144 to 151bpm).

So, I guess that your maxHR is probably around a 170 or so. That would make the 154 about 90% of your max. I've done 4 big 2K races, but only measured HR in one of them. In that one, I maxed out at about 92% of max, so about the same. Its hard to get much higher than that in a 8 minute effort. I saw the same slight decrease at the end of the one race that I measured HR during. I have no idea why.

[jackarabit]

Thought I might be seeing the crash cart there, Greg. Getting close to my "use by" date anyway. Wear out or rust out. I tried rust out. Shortcut you don't want to take! Jack

[f2d]

Greg, thanks for helping all of us make something out of Pete Plan. I have dated result screen photos which more often than not have HR recorded. HRmax by observation while erging 172bpm in late 2014. Recent end heart rates for last rep of 4x2k on 5'R:

April 30 168bpm
June 05 165
June 24 163
Aug. 01 169 (Last rep of 3x9" on 3'R)
Aug. 03 157 (previous 2K PB 8:23.1)

End HR for initial reps are around mid-UT1 to low AT (144 to 151bpm).

So, I guess that your maxHR is probably around a 170 or so. That would make the 154 about 90% of your max. I've done 4 big 2K races, but only measured HR in one of them. In that one, I maxed out at about 92% of max, so about the same. Its hard to get much higher than that in a 8 minute effort. I saw the same slight decrease at the end of the one race that I measured HR during. I have no idea why.

Really? I would think that you would get close to max, if not hit your max at the end of a 2K if you're going all out and sprinting the end. Like, at the end of that, I don't think you can really put in more effort to drive your heart rate further up. If that's not the max, I would hate to do whatever test is needed to figure out your true max.

[Galeere]

2K TT
3940m Fletcher w/up
2500 w/dn
8:17.7 new PB by 5.4"

Congratulations Jack! A steady 2:04 might not have hurt that much but you were hard enough to tough it out the last .4k. Well done.

[Galeere]

So, I guess that your maxHR is probably around a 170 or so. That would make the 154 about 90% of your max. I've done 4 big 2K races, but only measured HR in one of them. In that one, I maxed out at about 92% of max, so about the same. Its hard to get much higher than that in a 8 minute effort. I saw the same slight decrease at the end of the one race that I measured HR during. I have no idea why.

Thats´s interesting, mine went through the roof at the end of my 2k and maxed out at 100%. Probably good to do some long range work.

[Galeere]

Well if one or two PP workouts a week is enough to keep this little space going awhile and to also not disrespect the plan itself in the process, I'll join you! I'm going to focus on the dreaded ones the 4 x 1 and 2's.

I like the idea to keep this thread going. I will focus on the short work (8x500, waterfall) in order to follow Henrys advice to keep an eye on work sub 2k-pace.

[G-dub]

It's funny Hardy, I started thinking about the weekly training I want to do at the moment and its: 2 session of 10K or so, one hard distance, one endurance or speed interval, and one escalating long row (like the long run in running training) and figured that is pretty close to PP anyway. Just swapped one of the interval sessions for a long row. And I'll do my mtn biking as usual on Sunday one day with one day of rest in there too. And it's not the end of summer yet anyway!

[jackarabit]

As i said above, my max observed HR is 172 or was 172 in late 2014. Resting 54. HRR 118. 118 x .9 + 54 = 160bpm @ 90% HRR. 154, the high number on the TT is 86% HRR. 154 is close to the end HRs for the first or second iteration of my 4x2k training pieces. I also don't see a reason for the 1 bpm drop before the cessation of exertion.

Glenn, imo it's desirable to keep the thread alive. A few observations: Virtual sport conquers time and distance but individual schedules and personal and occupational commitments hold sway except in the case of 24hr. gamers (and some old dudes). It's hard to keep a group of people on the same page on the same day. Maybe on the same chapter in the same week could be managed? My opinion is that there is excitement and maintained interest (and personal challenge) to be had by "staying up with the class" in the WOD context. Short of that, it's apples to soda crackers and short attention spans which make progress difficult to gauge. The guys that do the plan have to decide if they can coordinate activity on a daily or weekly basis or if that isn't necessary. Jack

[hjs]

I get it. I just don't do it. I will go beat my head against a wall. It is that thick!

There is a very positive point, you have plenty of speed, its your aerobic fitness that is the weakest link, so keep working on that.

Congrats

[G-dub]

As i said above, my max observed HR is 172 or was 172 in late 2014. Resting 54. HRR 118. 118 x .9 + 54 = 160bpm @ 90% HRR. 154, the high number on the TT is 86% HRR. 154 is close to the end HRs for the first or second iteration of my 4x2k training pieces. I also don't see a reason for the 1 bpm drop before the cessation of exertion.

Glenn, imo it's desirable to keep the thread alive. A few observations: Virtual sport conquers time and distance but individual schedules and personal and occupational commitments hold sway except in the case of 24hr. gamers (and some old dudes). It's hard to keep a group of people on the same page on the same day. Maybe on the same chapter in the same week could be managed? My opinion is that there is excitement and maintained interest (and personal challenge) to be had by "staying up with the class" in the WOD context. Short of that, it's apples to soda crackers and short attention spans which make progress difficult to gauge. The guys that do the plan have to decide if they can coordinate activity on a daily or weekly basis or if that isn't necessary. Jack

If I am reading you right, I agree with you. I think that it would have to be loose. At this point, even though we don't have as much experience as others, we know what the different sessions mean and it is through them that we can share experiences and progress. If it makes it work better, I would be open to working through the intervals in order (all the speed ones) (or all long ones) (or maybe alternating speed and endurance each week, but in order) so there is some consistency. But I am not sure that that can be corralled at this point since most folks are wanting to do a few things differently. I just really enjoyed having a pocket on the forum where we could share, learn and elaborate a little more. The "what have you done today" space is great, but seems like its not about interaction, just posting. And starting a new thread every time I have a crazy thought or question seems goofy. The only thing I am sure of right now is that I spend more effort on base endurance and less on short speed stuff. Two interval sessions a week made the hard distance day too hard for me and I was poaching a little on the steady days (I wasn't making enough meters as H would say). If that means we need to blow up the thread or let it die a natural slow death, then so be it. OR I can just act like I'm doing the Pete Plan and somehow manage to miss an interval session each week due to work or home commitments!

[jackarabit]

Henry, i'm looking at Pete 5k plan. Or maybe eliminate the short and sharp from Lunchtime Pete and build on distance above 10k for hard distance. Pete Beginner would also be an exact prescription for progressively longer distances. I'd probably drop back to five per week on Beginner and 3 minimum on Pete 5k.

No zombie rowing for challenge yardage this yr. When I can't do 2:25 av. pace, I'll do something else. The weights aren't hurting. I have to go easy on the shoulders and rhomboids. I'm not alone there. Maybe more frequent 3x10''r21 or 30'r21?
Goal: make 200W a familiar number.
Jack

[Bob S.]

Goal: make 200W a familiar number.
Jack

Good goal, Jack. I am looking forward to the day when you do a sub-8 2k.

[hjs]

Goal: make 200W a familiar number.
Jack

Good goal, Jack. I am looking forward to the day when you do a sub-8 2k.

Looks like a good goal. Roughly Jack needs 4 seconds overall to keep it simple.

[jackarabit]

Glenn, I agree that the "plan" has to be as loosely or tightly scheduled and regimented as suits the largest plurality of participants. There will be brainstormers and critical thinkers and also those who want to march on a specific objective without the burden of questioning the mapmaker. You remember the childhood finger coordination jingle? Here's the church, here's the steeple. Open the doors and here's the people!

Some might sub sheeple for people and that's OK. Copying a planbook structure with a sound foundation, solid floors and a strong roof gives students incentive to make common cause toward a shared goal. Everyone grabbing a skid of this, a keg of those, and a roll of that results in a number of bizarrely original and inadequate shacks with very small windows on the world. I say take the design with large portals and fenestration as model. Respect the edifice of learning.

On about page 2 of Pete Summer '15, there's an attempt at the classic defeat in detail by objection to one particular specification of one particular type of workout. Fortunately, one or two of our friends here blocked that effort. There has to be a perimeter wall that allows in reasoned analysis while showing the forces of quibbling disruption the door. It's a question of respecting the school enuf to hear out the teacher. Jack