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Archive for the ‘Speed Intervals’ Category

Race simulation

Posted by thepeteplan on April 3, 2008

I completed the final session in the heat chamber for this week this afternoon, yet another 1hour 40mins of leg pressing. Only 3 more sessions to go next week and the trial is over. Straight from there to the gym for a short session, for which I decided to try out a race simulation for Saturday’s 2500m race.


1k warm up = 1:52 / 25

5 x 500m / 1min rest:

1:35.8 / 33

1:35.5 / 33

1:35.2 / 33

1:34.9 / 33

1:32.5 / 35

Ave = 7:53.7 / 1:34.7 / 33

The intention really was to do 1:36 for the first 4 reps, then go a little faster on the final rep. As it was, this felt pretty comfortable so I negative splitted each rep. My main target for Saturday will be to break 8mins (1:36.0), but going a bit faster would obviously be good.

Blog updates:

You can now reach this blog from: or

I have added a new page titled “Pete -v- Wolverine” to give my thoughts on the differences between the Pete Plan and the Wolverine Plan. This is a question that gets asked periodically as the Pete Plan was originally derived from the WP, but has evolved since to be somewhat different in philosophy to the initial training plan I begun.

Posted in Speed Intervals | 2 Comments »

Into the home stretch

Posted by thepeteplan on March 31, 2008

Another afternoon in the heat chamber, but with session 6 of 10 now completed the trial will be over at the end of next week. Today was yet another 1hour40mins of continuous leg pressing. I am hoping that I will see a noticable difference once the trial is complete, and the faster sessions will take a step up in pace.

Monday as always is speed intervals day, and now into week 3 of cycle 2 that means back to the 4 x 1k.


2k warm up = 1:53 / 24

4 x 1k / 5min rest:

3:12.4 / 1:36.2 / 33

3:12.3 / 1:36.1 / 32

3:12.3 / 1:36.1 / 32

3:11.1 / 1:35.5 / 33

Totals = 12:48.0 / 1:36.0 / 33

Rest interval metres = 2922m

A 0.2sec improvement on the average split from 3 weeks ago, but also a much better paced session. Last time the pace faded over the session (1:35.9, 1:35.9, 1:36.2, 1:37.0), and so today I paced it properly going for the average split from last time on the first 3 reps. When I stick to this principle it’s very effective, as you know in your mind you have achieved this pace recently, and so have no mental doubts about doing so again.

Basingstoke IRC:

This weekend is the Basingstoke IRC, and my first race for some time. I will be racing in the 2500m, 300m, and 100m races in the 30+ heavyweight category. From the list of entrants in the 2500m race it should be a great race with a lot of people to push me to doing a fast time, and of those in the race in my category (the races are mixed categories) I should have a good chance of a medal, and maybe even a win. In the 300m I get to race on the erg next to my MAD Team team mate, who should be the fastest of the day by some distance. Not a distance I have ever raced before, or the 100m, so it should be an interesting experience. Both will be flat out, the 300m will just be a case of how far you can get before fading too badly.

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It’s all uphill

Posted by thepeteplan on March 24, 2008

The second attempt at the speed pyramid session today in week 2 of cycle 2 of the Pete Plan. 1:34.1 average to beat from last time which means I should do the 250, 500 and 750 on the way up at exactly 1:34.1….


1k warm up = 1:54 / 24

250m = 46.6  / 1:33.2 / 35

500m = 1:33.5 / 33

750m = 2:20.3 / 1:33.5 / 34

1k = 3:09.8 / 1:34.9 / 34

750m = 2:20.9 / 1:33.9 / 35

500m = 1:33.7 / 35

250m = 44.8 / 1:29.6 / 38

Ave = 12:29.9 / 1:33.7 / 34

Overall an improvement of 2.9 seconds on the total session time, or 0.4 on the average split. I either went a bit too fast on the way up the pyramid, or didn’t put quite as much effort as I could have done into the 1k. It felt uphill all the way, so I’m inclined (no pun intended) to think that I should have stuck to the average from last time on the way up so that I could have been negative splitting from the 1k. All improvements are welcome on the interval sessions though, however they come.

An enforced day off tomorrow I think, as I have a 1 day conference to attend in London, and then a work social event in the evening. Then into the heat chamber again Wednesday afternoon for some cycling intervals this time, which may rule out the 4 x 2k on Wednesday evening I fear.

Posted in Speed Intervals | 1 Comment »

A warm up too far

Posted by thepeteplan on March 17, 2008

Today was the second day of my exercise in heat trial at work, and the first of the full length exposures. I was a little concerned when the guy in the chamber before me was brought out in a wheel chair after 55mins, and perhaps slightly more concerned when it looks like I might have the same condition as him the day before Basingstoke IRC. Therefore the trial today was 1hour 40mins of continous leg pressing (30 per min), wearing 4 layers of clothing, in 45 degrees C heat. Perhaps slightly too long as a warm up for an 8 x 500m?


Today begins the second cycle of my reintroduction to the Pete Plan, and therefore the first time I have repeated a session from cycle 1. Because I am taking part in the heat trial for 5 weeks I have decided it is too difficult to try and adjust the training to fit in with it, so I’m making the best of it and having to do my hard sessions pretty much straight after each heat trial.

1500m warm up = 1:56 / 23spm

8 x 500m / 3:30 rest:

1:32.7 / 36

1:32.7 / 36

1:32.7 / 35

1:32.7 / 35

1:32.8 / 37

1:32.7 / 37

1:32.6 / 37

1:32.6 / 37

Average = 12:21.4 / 1:32.6 / 36

The rate is a bit high because, quite frankly, I was pretty tired before I started. However, somehow it came out 0.1 faster on the average split than last time – half a second faster on the overall time for the 4k. I can’t complain at that with the lengthy warm up. I think pretty much every hard session in this cycle will be after the heat trials, and so when I do the harder exercise conditions the odd session may have to fall off the plan, I will see though.

Posted in Speed Intervals | 2 Comments »

Targets that stretch too far…

Posted by thepeteplan on March 10, 2008

The third week of the Pete Plan begins with my least favorite session, the 4 x 1k. For most people this session is the best prediction of current 2k form. The extended time spent at pace really means there is no hiding, you either have it or you don’t. When I’m not strictly on the plan I tend to conveniently skip this session, I think to my detriment. This session generally comes out to 1 second slower in pace than my 2k.


2k warm up = 1:54 / 24

4 x 1k / 5min rest:

3:11.9 / 1:35.9 / 33

3:11.8 / 1:35.9 / 33

3:12.5 / 1:36.2 / 32

3:14.0 / 1:37.0 / 32

Averages = 12:50.2 / 1:36.2 / 32

Rest interval metres = 1621m, cool down = 500m

The target was just slightly too fast today. I think physically it was there, but the longer reps at close to 2k pace really test you mentally to the limit too.

Weekend training:

On Saturday I did 30mins on the turbo trainer and pushed the pace a little more to average 25.0mph / 265watts, including a slower first 10mins to warm up into it. Sunday was my usual rest day.

Blog updates:

I have updated the “5k Training” page of the blog to include the “lite” version of the PP07 5k training plan. This version is only 3 sessions per week with less duration per session. Suitable for people new to the erg, or people with a lot of other sporting commitments just wanting a little specific erg work each week.

If you have any suggestions of other content you would like to see on the Pete Plan Blog, please just reply to the latest blog entry with your comments.

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Posted by thepeteplan on March 3, 2008


Speed intervals day today, as always on a Monday on the Pete Plan. The pyramid session is one I hadn’t done for some time, so I picked a target pace of 1:35.0 for the way up.

 2k w/u = 1:54 / 24

250m = 1:34.4 / 34
500m = 1:34.6 / 34
750m = 1:34.6 / 34
1000m = 1:34.6 / 34
750m = 1:34.2 / 35
500m = 1:33.7 / 35
250m = 1:29.8 / 39

Ave = 1:34.1 / 35

Rest interval metres = 3594m

A bit faster than target, and I don’t think I could have gone much faster.

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