Thanks bro.

Did a little more today…10
Mins at 2.08 and then 10 mins at 1.58/500

Then did 3x3 deadlift at 13”

Plan is to do not much tomorrow for Father’s Day and then attempt a full schedule next week

first time raising the heart rate in two weeks. Did a dry run of the Sept CTC which is basically the Pete's Plan Pyramid but in reverse - it's longer, given there are 2 1k intervals and the rests are a little different. Only did it about 85% ish which ended up being just about the right intensity. And was then at probably 95% for the final 1k

Would hope to take 5 seconds/500 or more off by the end of the month if I can get some good training in

Time Meters Pace Watts Cal/Hr S/M
17:04.6 4,750m 1:47.8 279 1260 26

3:39.0 1,000m 1:49.5 267 1217 25
r: 4:00 37m
2:42.8 750m 1:48.5 274 1242 26
r: 3:00 29m
1:47.2 500m 1:47.2 284 1277 27
r: 2:00 34m
0:52.5 250m 1:45.0 302 1340 27
r: 2:00 38m
1:47.5 500m 1:47.5 282 1269 27
r: 2:00 36m
2:42.7 750m 1:48.4 274 1243 27
r: 3:00 36m
3:32.9 1,000m 1:46.4 290 1298 28
r: 3:00 14m

Lol not even once - that looks terrible. Great job though.

yeah, it wasn't too bad yesterday, which shows that it was totally under control. Because I do think that if it's done as a max effort, those last two intervals will be truly horrible and it'll be way more psychologically taxing than the the PP version, given the intervals increase towards the end

didn't train yesterday - just felt really flat. not sure if it's remnants of the flu or mental health stuff relating to wife situation/bad business year but have been in a funk for the past few weeks and maybe longer and have front of head heaviness, sore eyelids, no mojo etc.

thinking about getting a doc appointment but am dubious it'll help

snuck into the gym at lunchtime for weights. Took it relatively easy as am still working my way back.

DB Bench 4x8-30kg
DB Flye/Bench super set 3x8/6-22kg
Front Squat 4x4-60kg
RDL 3x8-70kg
alternating single leg extension 3x16-35kg

Sorry to hear that; can't hurt going to see the doctor and ruling out anything physical, though. What's your sleep and booze situation been like?

Sleep has been about normal, which is to say not brilliant. I fall asleep ok but generally am up for an hour between 3 and 4 ish. Last night woke at 3.20 and it prolly took til 5 to get back to sleep

Booze comes and goes. I had a big weekend with two social occasions and then kicked on afterwards but nothing this week. I definitely want to attempt to stop drinking for a while as I know it’s not helpful and I honestly don’t enjoy it/think it works for me as much as it used to

didn't have much time tonight so did a 2k warm up then a friskyish 5k. Reckon my full pace right now would be about 19 mins but that might kill me

hoping to get a few good weeks in now.

went to the docs. am getting some bloods done for adrenals, overall fatigue etc and we'll see how they look

Time Meters Pace Watts Cal/Hr S/M
19:33.7 5,000m 1:57.3 216 1045 22

3:52.9 1,000m 1:56.4 222 1062 22
3:56.5 2,000m 1:58.2 212 1028 23
4:00.1 3,000m 2:00.0 202 996 22
3:58.3 4,000m 1:59.1 207 1012 22
3:45.9 5,000m 1:52.9 243 1135 25

alternating single leg extensions 3x8-34
power clean 4x2-80
deadlift 4x4-140
Press 5x5-50

power cleans felt really difficult but I think I wasn't warmed up properly...usually do them after some other pulling. final set of 2 felt easier than the first sets

Hope the blood work turns out ok!

forced myself to do a distance interval today and so did the least unpleasant of the Pete's Plan ones...5x1500m 5r

really have no idea what my fitness is right now, so the plan was to start at 75% and then to get a little faster each interval, to ensure I finished for morale and mental strength purposes. And that's pretty much how it went, albeit I ended up probably 1-1.5 secs/500 faster than I thought I would get to. Which is a positive. The last one was basically balls out and I felt sick and shaky afterwards.

Time Meters Pace Watts Cal/Hr S/M
27:50.2 7,500m 1:51.3 254 1172 26

5:39.4 1,500m 1:53.1 242 1131 25
5:37.5 1,500m 1:52.5 246 1146 25
5:35.5 1,500m 1:51.8 250 1161 26
5:32.3 1,500m 1:50.7 258 1186 27
5:25.6 1,500m 1:48.5 274 1242 28

6th day in a row and tired after a late night - went with the boy to watch our team the Mighty Sydney Roosters win their first Rd playoff in a night game 90 mins ago

4x3 front squat 70
4x8 RDL 90kg
5x10 DB Bench 30kg db

rest day yesterday, which was much needed after a big drink on Sunday and then a very early start to watch NFL yesterday

2k warm up and then 4x1k 5r

this has always been my nemesis workout even when I'm at peak fitness and....it's still horrible at base camp level fitness. I thought sub 1.45/500 pace was about right (best ever is 1.41.1/500) and on another day it might have been but today, I totally lost any snap in my leg drive about half way through the third interval.

about the best thing I can say about this is that I gutted it out and finished it, despite the pain - the final interval in particular was a real grind and felt as if I was rowing in quick sand.

Time Meters Pace Watts Cal/Hr S/M
14:13.2 4,000m 1:46.6 289 1292 28

3:29.0 1,000m 1:44.5 307 1355 29
3:29.3 1,000m 1:44.6 305 1351 29
3:33.3 1,000m 1:46.6 289 1292 29
3:41.5 1,000m 1:50.7 258 1186 28

Oof, I feel the pain reading those splits. Well done finishing it.

+1, looks rough. Good work pushing through.

Yes, really wasn’t great at all and I was disappointed to have got the pacing wrong/overestimated my ability for this one.

It made me realise how much of doing intervals is the mental focus of aiming for a goal time and how that is what drives you to ignore the pain. It’s fairly grim doing the last leg, when the goal is gone, the session is a ‘failure’ and all that’s left is the pain!

woke before 4am today due to wife shrieking night terrors. Not sure if an alcoholic thing, a menopause thing or both. But hard to get back to sleep afterwards, that's for sure.

the lack of sleep, in conjunction with day 2 of lower carb, high protein & fat diet meant that training was a struggle and I didn't have time to do my bro curls at the end

8,8,7 DB Bench 32kg
3x8/6 Flye/Bench super set 22kg
4x4 Deadlift 150kg
4x10 wide grip hammer row 140kg

2k warm up and then ascending rate hard but not difficult 30 mins

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,516m 1:59.7 204 1001 21

5:00.0 1,248m 2:00.1 202 993 19
10:00.0 1,237m 2:01.2 196 975 20
15:00.0 1,244m 2:00.5 200 987 20
20:00.0 1,256m 1:59.4 205 1007 22
25:00.0 1,257m 1:59.3 206 1008 22
30:00.0 1,274m 1:57.7 214 1038 23

5x3 Press 55kg
3x4 DB Bench 34kg
3x9/9 Wide grip pull down/close grip pull down as 57kg
3x6/9 Preacher curl 50kg/Hammer Curl 14kg
3x8/8 Tricep Push Down/Tricep Extension 35/25kg

4 hours sleep last night and didn't have the minerals for the distance intervals I'd planned. Warmed up ok but knew it wasn't going to happen 200m into the first interval. So pivoted to what I always do to salvage a session I'm not feeling - sprint intervals!

6x250 90r (90 rather than 60 because I wanted to ensure I could finish). Only 6 because I'm still not fit, but happy to get some decent work in

Time Meters Pace Watts Cal/Hr S/M
4:32.9 1,500m 1:30.9 465 1900 34

0:45.7 250m 1:31.4 458 1877 37
0:45.9 250m 1:31.8 452 1857 34
0:45.4 250m 1:30.8 468 1909 34
0:45.6 250m 1:31.2 461 1887 34
0:45.7 250m 1:31.4 458 1877 35
0:44.5 250m 1:29.0 496 2008 36

the plan had been to do a 30 min with a controlled first 20 and then gradually rate up and go full out for the final 1k. Sadly, just as I was about to start rating up my wife called 3 times in succession and I thought I'd better answer the third time because it might be urgent.

As it turns out, I wish she'd just texted through the request to buy dog food on the way back from the gym, but by that point, my plan was kaput!

I waited two mins and then did a semi frisky 1k, with a relaxed first 800 and then a little faster, which I enjoyed.

Time Meters Pace Watts Cal/Hr S/M
19:54.6 5,015m 1:59.1 207 1012 21

6:00.0 1,542m 1:56.7 220 1057 21
12:00.0 1,507m 1:59.4 205 1006 21
18:00.0 1,500m 2:00.0 203 997 21
19:54.6 466m 2:02.9 188 947 21


Time Meters Pace Watts Cal/Hr S/M
3:23.0 1,000m 1:41.5 335 1451 29

0:40.0 200m 1:40.0 350 1504 29
0:41.4 400m 1:43.5 316 1386 29
0:42.0 600m 1:45.0 302 1340 27
0:41.2 800m 1:43.0 320 1402 29
0:38.4 1,000m 1:36.0 396 1661 34

gonna do some higher rep stuff for upper body the next month

4x9 Press 45kg
4x10 DB Bench 28kg
4x10 wide grip seated hammer row 140kg
3x10 barbell curl 40kg
3x10/10 tricep push down 32.5 ss with tricep extension 22.5

can already feel the fatigue in my muscles

dieting has been relatively good. have managed to cut out the complex carbs almost completely, minimise alcohol to 1 night per week and eat no chips/chocolate. My scale is broken but I hope to be able to do this for a month at least and then have dropped 3ish kg.

did this one again and managed to take 30 seconds off it. Not full out, but painful enough by the end. I'm happy to have completed it

I still don't have the confidence in my fitness or in my ability to go deep into the cave yet and you can see that in the initial two splits, which were very conservative. I knew that I hadn't gone hard enough when I still didn't have any fear at the end of the second 500. There was definitely some pain in the last two intervals, but I was still a little conservative in the last 750

Still, a nice workout and I'll use that as a baseline for a full out attempt before the end of the month. Looking back through my files, I had a pr of 1.38.1 for the Pete's Plan Sprint Pyramid. I'd think this is probably a 2k +1 pace when fully fit which would be 1.40.8. I wouldn't get close to that in my current shape, but I'd hope I can take a second or more off this time with another 10 days training


Time Meters Pace Watts Cal/Hr S/M
16:34.4 4,750m 1:44.6 305 1350 28

3:33.5 1,000m 1:46.7 288 1290 28
r: 4:00 37m
2:38.3 750m 1:45.5 298 1324 28
r: 3:00 37m
1:44.2 500m 1:44.2 309 1364 28
r: 2:00 40m
0:51.1 250m 1:42.2 328 1428 29
r: 2:00 39m
1:42.9 500m 1:42.9 321 1405 29
r: 2:00 40m
2:37.1 750m 1:44.7 305 1348 28
r: 3:00 41m
3:27.3 1,000m 1:43.6 314 1381 30
r: 3:00 16m

didn't have much time tonight

1k row then

3x5 front squat 65
3x5 Deadlift 140
3x8 RDL 90

second day in a row that I didn’t feel much like training, which I think is a sign that my calorie deficiency is a little much

Was supposed to do a row but after the 2k warm up I switched to do some weights

Press 3x6-50kg
Hang power clean 3x6-60
Wide grip pull down /close grip Pull Down as 3x10/7-57kg
Close grip seated row 3x10-67kg

Meh, fine. Have dropped a few kg the past few weeks which is good. I have a boys weekend in a fortnight so hoping to hold it together til then

I’ve been crippled by bad sleep the past week too - just waking up between 2 and 3 and not being able to get back to sleep for a few hours. Last night, while I woke up early I at least managed to get back to sleep immediately and slept til 5.45, which is progress. Staying alcohol free all weekend and am hoping to get a big sleep tonight