Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

About a second slower than the 5 X 1500 in general terms.

[mudgeg]

PP Beginners Week 5 Day 1

7000m row. Set my target pace between my week 1 5000m row (2:16.6) and my last week 6500m row (2:10.2). Paced it about 2:14 all the way through and just notched it up a touch at the end as I was feeling pretty good.

Actual 2:12.8

Felt comfortable, didn't even try to chase my 2:10 from last week. Learned my lesson as there are tougher sessions to come during the week.

[jackarabit]

Pete 2.3.4
60' SS
HR cap 137 bpm (UT2)
Df115r

2k+18.7". 65% 2kW @ 64% HHR.

[mdpfirrman]

Nice SS work Jack!

Gordon - getting faster. That's how it's done - letting the pace come to you. 2:12 for that distance is good work!

Luke - get better soon! I'm right there with you. After three days of rest, I'm feeling much better than I did on Sunday. I hope to get back on the rower very soon.

[aussieluke]

Nice SS work Jack!

Gordon - getting faster. That's how it's done - letting the pace come to you. 2:12 for that distance is good work!

Luke - get better soon! I'm right there with you. After three days of rest, I'm feeling much better than I did on Sunday. I hope to get back on the rower very soon.

cheers mate. In the end I got hardly any sleep, and feel terrible today - so certainly no hard training!

[Joe L]

Luke and Mike - I hope you guys feel better soon. I'm looking forward to your 5X1500, Luke!

Nice SS Jack (even better 4X1K)!

I rowed the 4X1K today. Last cycle was 1:37.9 at 28 spm. I had thought about trying to rate up to 30 spm, but after reviewing my other intervals, I thought that 29 spm would be a better target. I felt like at 29 spm, I should be able to hit 1:36.X. If I were able to rate this workout at 30 spm, I should really be at 1:35.X and that seemed like too big of a time drop from my last cycle (good call based on how it turned out). The intervals were as follows:

1:36.0 29 spm
1:36.2 29 spm
1:37.0 29 spm
1:36.8 30 spm

Ave: 1:36.5 at 29 spm It's a PB for this workout, so that's nice.

After the first interval, I started thinking that 1:35.X was possible. I continued to feel that way after the second interval (thinking I had a fast final interval in me). However, I totally bonked on the third interval. On the third interval, I was counting the strokes to the finish and miscalculated somehow (I obviously wasn't thinking clearly) and put the handle down with 18 meters left (actually dropped it so it went all the way back). I coasted in, but I think I lost 0.2 because of that. I could be wrong (again, I wasn't thinking clearly), but I thought I was at 1:36.8 prior to that. In any event, I was pretty well toasted and my legs felt like jelly. I put everything I had into that final interval and only could muster 1:36.8.

I think I may be able to drop the average a bit if I rate up to 30 spm, but, overall, that session was a pretty miserable experience. So, my last two interval sessions (4X2K & 4X1K) have been pretty rough. I think I understand pretty clearly why you just can't keep doing this program cycle after cycle. I've got one more cycle in me, but it feels like it's going to be a pretty serious undertaking. I definitely need to increase my fitness level if I'm going to break 6:20 for a 2K.

Are there any other similar interval sessions that aren't balls out each session. I think I've seen some mentioned on the forum like 5X4 min and 4X5 min with less rest than the WP and PP sessions.

[lindsayh]

Are there any other similar interval sessions that aren't balls out each session. I think I've seen some mentioned on the forum like 5X4 min and 4X5 min with less rest than the WP and PP sessions.

Yes the intensity of the PP is a challenge in itself Joe isn't it? It is very interesting to watch how we all deal with it - it seems to be the same each year.
I reckon all intervals are "balls out" if done close to 100% and have done a lot over the years. Like the ones with shorter rest
The hardest/fun ones IMO are (with my best pacing)10-20x 1'/1'r (I have done 20 @1:38.5), 10x 3'/2'r @1:49, 15x 3'/1'r @1:52, 20x 30"/30"r @1:36, 500m/1'r starting @1:50 and each a 1" faster to failure (say 12). There are lots of other variations on a theme of course. Variety is the spice.

[jackarabit]

Joe L. sez:

I think I understand pretty clearly why you just can't keep doing this program cycle after cycle. I've got one more cycle in me, but it feels like it's going to be a pretty serious undertaking. I definitely need to increase my fitness level if I'm going to break 6:20 for a 2K.

Incrementalism is embedded in the PP mechanism of execution and eval. The promise in Marston's own words: "You will always be faster than the week before." Every one of us knows this is not a denial of limits but an affirmation of readily observable progress WHILE it lasts. Our bodies should determine the rate of improvement but often our egos are attracted to an unwarranted optimism called wishful thinking. Whether we crash in week 5 or "plateau" in week 12, how should we deal with these shadows which quickly darken the sunny promise?

One reaction is to face away from the task at hand and extend the period of progress--to avoid the bleeding edge. Another is to hit it and git it--to make hay while the sun shines. Personally, despite a few sniffles and sleepless nites, I doubt that blind enthusiasm or guarded caution changes the outcome very much. Most who do PP peak in 8-12 wks. That's "peak" rather than "plateau." Totally acceptable and desirable in the runup to a comp. The real worm in the corn is not the cessation of progress but the inability to synch the peak with the date of comp. For those who simply test, there Is no need for fine calbration of means and end.

PP may be a hybrid of HIIT and LIT and its component mcrocycles repeatable. However it is but one part (the profit-taking part) of larger periodized training schemes which are the truly "continuous" training--the sharp end of the stick, soon blunted.

[Goldenbarry]

image.jpg

BPP 4.2 4x800m
I hit my target on the 1st two intervals. I'd hoped the 3rd could've been done 1:50 and the 4th all out at around 1:47. Apparently I'm not fit enough to hit these goals yet. Looking back at week 1's 6x500m I was able to pull 1:47s and 1:48s. I guess I'm surprised that I can't hit those same splits. My anorobic threshold definitely kicks in after 500m. I'm definitely sticking with the plan but I'm thinking about adding some true longer steady state either on the erg or via cross training.
I'm curious what the more experienced guys think.

[aussieluke]

Didn't feel too bad by lunchtime today in the end, just tired from poor sleep. So hopped on the office erg for...

PP week 2 day 2

15000m 2:07.6 r22 1:03.54

Paused for drink/towel breaks at 20' and 40'

[aussieluke]

Luke and Mike - I hope you guys feel better soon. I'm looking forward to your 5X1500, Luke!


1:36.0 29 spm
1:36.2 29 spm
1:37.0 29 spm
1:36.8 30 spm

Cheers, its actually 4 x 2000m this week. I'm definitely not looking forward to it!

Thats some serious work up there btw ^^^

[turboskiff]

I guess I'm surprised that I can't hit those same splits.

Sub 1:50 at 24 spm. Impressive. Why not rate up?

800m is different to 500m more than the obvious. Has to be aerobic (>2 minutes) and the advantage of the start is soon lost and you have 700m out in the cold.

Since you can pull those paces at that spm seems you have a lot of potential.

[hjs]

I rowed the 4X1K today. Last cycle was 1:37.9 at 28 spm.

1:36.0 29 spm
1:36.2 29 spm
1:37.0 29 spm
1:36.8 30 spm

Ave: 1:36.5 at 29 spm It's a PB for this workout, so that's nice.



Are there any other similar interval sessions that aren't balls out each session. I think I've seen some mentioned on the forum like 5X4 min and 4X5 min with less rest than the WP and PP sessions.

This session is more or less like a max 2k. So miserable

You proberly make to large jumps. 1.4 seconds is like 5.6 on a 2k, thats a very big chunck.
For a next time, you could focus on rating, try 30, start out a bit slower and make sure you have a fast last. Having a fast last makes it much easier, the first three are doable.

The good thing about 4x1k is the training you get for 2k racing, both the feeling and pace/rate are very much alike. In that way you can,t beat this.

A session I have done often before a race, is 2k, 1250, 625 on 8 rest. 2k around race 2k plus 3/4, rest on feel.

[JohnAd]

Ave: 1:36.5 at 29 spm It's a PB for this workout, so that's nice.

Joe, going out nearly a split higher for every rep on this one is certainly a bold strategy.

Looking back at week 1's 6x500m I was able to pull 1:47s and 1:48s. I guess I'm surprised that I can't hit those same splits.

How did you pace each one? Did you go out fast and fade or build up to a sprint at the end of each one.

[lindsayh]

PP 1.3.3
endurance waterfall - new session for me so a bit cautious and legs a bit DOMSy
goal 1:52 same as 4x 2k last week
It seemed a lot easier that that though - maybe 8/10 and a bit like a hard cruise
(Terry did 1:55s)
2k w/u and c/d @2:15

7500m @1:51.9
df128 sr28 249w
1:52.2
1:52.1
1:51.4