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Welcome I think the stroke rate guidelines are the same as for the normal Pete Plan -- 22-25 SPM for steady rows, 24-29 for hard continuous sessions and endurance intervals, and I think high 20's to low 30's for speed intervals. For the beginner Pete Plan, Pete has pretty thorough descriptions as to which sessions are flat out trying to beat your last and which ones aren't (about 1/3 the way down this document:)...

10min warm up 2*18UT1 1:52.8 3*3r MAX effort at 19-20SPM 1:45.6 (Very tired) Weights!

What Mike Caviston says in the Wolverine Plan is that L1 and L2 intervals, is that the rest should be long enough to recover as much as possible but not long enough to cooling down. L1 intervals are equivalent to the short intervals intervals in the Pete plan (these are the most intense workouts in either plan e.g. 4x1000m, 8x500m at about 2K PB pace. L2 intervals are equivalent to the long intervals in the Pete plan, e.g. 4x2000, 3K/2.5K/2K,...

Den-j wrote: now I cant get the nagging feeling out of my mind that I set off just a fraction to slow and had to much left in the last 500 but if you are totaly certain the pace you can hold it has to be the most comfortable way of doing it The best way to lose that nagging feeling is to adjust the pace and try it again. Any time I improve on a PB it is through negative splitting.

At Eye infirmary yesterday and got to have an op in Jan Just when I was getting into the PP and targetting Manchester. The prob is that I am instructed not do do any excercise or lifting for 1 month post op. To keep me motivated until the op I will concentrate on the nonathlon, which means doing a HM and FM sooner than expected. This is the first year that has been injury or operation free for a decade. Anyway, Plan B strts this evening