Pete Plan Autumn 2015

[bisqeet]

finishing strong there, mike... thats some wattage increase for a 26spm from 1:58 - 1:56..

[mdpfirrman]

Thanks Dean. I probably shouldn't admit this but I was literally counting strokes from around 1200m left. Once I hit around 500m I had more in the tank than I thought I would and just went for it.

[Fish out of water]

After a 10 day hiatus for travel/work related issues, back at it today.

W6D1 long and steady 7.5K erg @ 15 SPM @ 2:30.8

I'm up to 6.8W/stroke, which isn't much compared to you beasts but is pretty significant improvement from my start (and 7.5K is my longest row ever!). I'm doing a 2K time trial next week with the goal of 2:08.5/500 so we'll see how that goes.

[G-dub]

Looks like the group is starting to come back together.

C1: Waterfall

Goal: Finish, pace within AT, HRR below AN

3.0 K - 1:57.0, r25, 175 HR
2.5 K - 1:57.0, r26, 181 HR
2.0 K - 1:56.5, r28, 183 HR

I feel fine about this one. Not too bone chilling. My previous best this summer was 155.1 average but I also hit the highest HR I've ever seen since I started rowing. HR stayed below AN. Rowed out the rest periods. Yada yada.

[Fish out of water]

I see that I have a 3 X 2K with 4'Rest coming up. Any suggestions on pacing that?

[jackarabit]

Fish out of Water writes:

I see that I have a 3 X 2K with 4'Rest coming up. Any suggestions on pacing that?

2nd session in Week 6, Pete Beginner Plan. Marston has this to say (https://thepeteplan.wordpress.com/beginner-training):

Back in week 3 you did a 2x2000 session. Aim for the same pace, and see if you can manage to maintain it on that 3rd rep.

[Tyche]

Back on the horse today, AM workout after drinks last night but felt fine till the last one. *As a student i am obliged to consume alcohol at least two times a week, this may affect my training somewhat

W3D1
4 x 1000m 5'

1:39.9
1:40.4
1.40.8
1.41.5

[at1839]

Hi

Managed ..

5k @20:11.1, *easy*
30' @7400m, not that *easy* the last split

Feel like I can last 2:02 forever, so next game will be 10k < 41'
Paolo

And in the end here a full list of my Autumn 2015 PP. Now will taper & try to rank

Paolo.

20151006 8x500 @1:53.6 average
20151008 5x1500 @2:04.3 average
20151012 Speed Pyramid @1:54.5 average
20151015 4x2000 @2:04.2 average
20151020 4x1000 @1:55.8 average
20151022 Endurance Pyramid @2:05.0 average
20151026 8x500 @1:52.9 average
20151029 5x1500 @2:03.4 average
20151102 Speed Pyramid @1:53.3
20151105 4x2000 @2:03.1 average
20151109 4x1000 @1:54.8 average
20151112 Endurance Pyramid @2:03.7 average (12:30.7 @161 end hr / 10:18.7 @166 / 8:05.5 @172)
20151116 8x500 @1:52.5 average
20151120 5x1500 @2:01.5 average (6:07.5 hr @161 / 6:06.7 @164 / 6:05.0 @169 / 6:03.3 @169 / 5:59.9 @173)
20151122 Speed Pyramid @1:52.5 average
20151124 4x2000m @2:01.2 average (8:11.9 - 8:08.2 - 8:03.7 - 7:55.9)
20151126 4x1000m @1:54.5 average
20151127 Endurance Pyramid @2:01.7 average (12:12.2,10:09.7, 8:04.3)

[jackarabit]

Andiamo Paolo!

[Fish out of water]

Fish out of Water writes:

I see that I have a 3 X 2K with 4'Rest coming up. Any suggestions on pacing that?

2nd session in Week 6, Pete Beginner Plan. Marston has this to say (https://thepeteplan.wordpress.com/beginner-training):

Back in week 3 you did a 2x2000 session. Aim for the same pace, and see if you can manage to maintain it on that 3rd rep.

Yeah, I saw that but I was doing my sessions at the wrong pacing back then. I was wondering if there were some goal that I should be shooting for in terms of my 2K pace for these that would be better. If not I'll just do what I did last time.

[jackarabit]

Fish, you could back up to the 6k workout at start of week 3. If you recall that continuous piece being challenging but manageable in terms of perceived exertion, try 6k pace-2". I'm curious what leads you to believe that you've been using the "wrong" pacing? General guidelines, random suggestions, personal "tweakings" and novel reinterpretations share space in the forum and can produce an information overload which distracts attention from specific instructions for execution contained in the Pete "24 week" Wordpress document. Make that document your bible. Read it, read it again, highlight it, dog ear it, ask IT questions first.

Tower of Babble rec: If you have done an all in 2k test, try 2k+X". Or cut to the chase, do the 3x2k/4'R to determine your personal "X". These algebraic smoke rings represent declared goals and make use of the shorthand of comparative training response. Notwithstanding, Pete Marston in the beginner plan concerns himself solely with INCREASING WEEKLY VOLUME and allowing improvement in pace to follow without the pressure of meeting ANY specific pacing standard at ANY time.

[Fish out of water]

Fish, you could back up to the 6k workout at start of week 3. If you recall that continuous piece being challenging but manageable in terms of perceived exertion, try 6k pace-2". I'm curious what leads you to believe that you've been using the "wrong" pacing? General guidelines, random suggestions, personal "tweakings" and novel reinterpretations share space in the forum and can produce an information overload which distracts attention from specific instructions for execution contained in the Pete "24 week" Wordpress document. Make that document your bible. Read it, read it again, highlight it, dog ear it, ask IT questions first.

Jack, first off you're far too smart for me. I'm incredibly curious about your background. Your writing reminds me an immense amount of my father's, who is by far the most erudite man I have encountered in my life.

My belief that I was doing the pacing wrong for this particular row stems from my observation that my long distance steady state rows were too fast when I first started, and I was failing to stay in my aerobic zone. I've subsequently slowed these long rows significantly and thus the pacing for the earlier 2 X 2K row off of my 6K splits, would also be "incorrect". Post hoc, ergo propter hoc, If the pacing for these long intervals stems from the pacing of the long rows and I was doing the long rows too fast, then my pacing for the long intervals would also be wrong. I think I'm going to extrapolate off my recent 7.5K erg splits of 2:30ish and go -2 from that.

Today for fun to see how much my stroke power has improved I rowed a 2K @ 18 SPM @ 2:15.9, which translates to 7.74 W'/stroke and had a bunch left in the tank and could have gone harder. I feel like I'm almost getting to the respectable regime. Now all I have to be able to do increase my fitness to where I can do that @ 26 SPM and I'll hit the 2:00 mark.

[jackarabit]

Fish, I have been down the block a few times and am painfully aware that facility with language can serve to disguise an empty mind. However fortunate I have been in that regard, I have intelligence and gratitude sufficient to appreciate being compared to your father. Thank you.

2k+12" sounds fine to me. As you observe, carrying your 7.75spi up to rates higher than 18spm is going to produce dramatic improvement in the course of 24 weeks. Stay the course!

[G-dub]

One conclusion of the moment I am working with is that the endurance intervals don't necessarily have to be a gut wrenching affair if one decides that they are going to be doing this awhile and plan on making progress incrementally. I can see that the sprint intervals benefit from full on go, but the endurance ones, it seems to me, may enable pushing the AT boundaries from a less aggressive position in terms of pace. So it seems to me that instead of over achieving on these, there may be benefit to bringing into alignment over time the pace with the heart rate or perceived exertion or whatever measure used to control levels of intensity for AT. For instance, wouldn't it be great if we could pace at AT (according to the interactive site) and have our heart rates in alignment too (according to the interactive site) rather than pressing on AN or max for the sake of a somewhat meaningless pace target (unless of course one is trying to determine what 5K or 6K might be possible).

[jackarabit]

I just happen to be on the PP endurance waterfall today. I will initially target 8k-2" (2:15.3) rather than av. from previous cycle of last June (2:11.9). I need some R&R! I will report on the tale of the ticker.