Pete Plan Group - Startup Aug 20th thru 22nd
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- Half Marathon Poster
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Re: Pete Plan Group - Startup Aug 20th thru 22nd
One thing you might do, once you feel out from under, is do a 5K at your best. Then next month do another one. That way you can see the progress you are making. I hear you about work. We don't give it enough credit for the stress it puts on us. It has to affect our training from time to time. This last week and half has sucked for me too and it showed for me as well.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Thanks guys, Piers, yes, I am sure I must have read the spm wrong.
Glen, thanks also. Now I've had a shower and a drink and am sitting rationally in my hotel room, there is no doubt I have made enormous gains over these last two months. A very busy period has coincided with that point in any training plan where gains inevitably just level off, so it's a bit of a double whammy.
Glen, thanks also. Now I've had a shower and a drink and am sitting rationally in my hotel room, there is no doubt I have made enormous gains over these last two months. A very busy period has coincided with that point in any training plan where gains inevitably just level off, so it's a bit of a double whammy.
Gordon, 67, 6', 205lbs
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Re: Pete Plan Group - Startup Aug 20th thru 22nd
Gordon - you did it! That's amazing with traveling and all you had on your plate today. That's the really good news. This has been mentioned before but it's worth mentioning again. The PP is a plan (in my opinion) that is a lot like weight lifting. You have plateaus, you backtrack at times. But the strongest lifters (like rowers) are just consistent. If you don't train speed every ten days or less, you lose it. The PP helps you keep and continually (though slightly after a time) improve your speed. You will have good and bad days, just like lifting. But also like lifting you'll hit a plateau and then suddenly blow past it (if you're consistent with it).
Piers - I find the waterfall tougher than the 4 X 2000 I think on pace. Both are hard. It's normal to be a bit slower on the waterfall than the 4 X 2K (that's why it's in the plan as a recommended pace of a half second slower). Still a pretty solid time for you. You and I are pretty even currently (overall). Your "bad" time is one of my better ones, so I think right on track. I'd look at it like you had an exceptional 4 X 2K rather than a bad session today. You did it too! That's also a win!
Piers - I find the waterfall tougher than the 4 X 2000 I think on pace. Both are hard. It's normal to be a bit slower on the waterfall than the 4 X 2K (that's why it's in the plan as a recommended pace of a half second slower). Still a pretty solid time for you. You and I are pretty even currently (overall). Your "bad" time is one of my better ones, so I think right on track. I'd look at it like you had an exceptional 4 X 2K rather than a bad session today. You did it too! That's also a win!
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
Re: Pete Plan Group - Startup Aug 20th thru 22nd
@JohnAd Thanks John. The image at the top is something my wife put together, after she asked how I’d like the blog template to appear. My answer was I’d like a picture of a guy surrounded by surf and rowing on a Concept 2 model D. She searched the web to find surf, found another image of a guy using an erg, put those together and pasted an extravagant beard on the guy’s face. I smile when I look at it. Diane has degrees and certifications in programming, art, graphics art and website design among other related things… and so I’m always entertained to just give her a brief description of an idea and see what she makes of it.
John A- You didn’t merely glance at the graphs for that SS 15K, you looked at them closely. Yes you are correct, the pace varies quite a bit for some strokes. The biggest cause is probably whenever I take one hand off the handle, reach to the chair at my left, grab a towel and mop sweat. I didn’t wear a sweat band and so resorted to a towel more often than usual. Also - the chair is a smooth painted metal finish and sometimes when I put the bunched-up towel back it slides off the chair onto the floor. When it does that, I take one hand off the handle again, pick it up and put it back on the chair. All of which leads to a bit of stroke-to-stroke pace variation which only shows up in that particular graph. During the SS recovery rows, such as that one, I also row one-handed while making adjustments to music selection, volume control and occasionally getting a tissue from the windowsill at my right, if the rare need arises to blow my nose. More information than you wanted, probably. During non-recovery rows such as races, time trials and others, I try to keep both hands on the handle 100% of the time and use a sweat band instead of mopping my head with a towel. But the towel grabbing etc wasn’t a constant activity and the pace graph looks quite sloppy from beginning to end so I don’t really know what to make of it either. The accompanying HR graph shows HR dropping to zero a few times and I’m pretty sure that is wrong. Sloppy graph could be a little software glitch like the HR to zero instances. I remember that I was very, very slightly annoyed from beginning to end of the 15K because though the pace settled slower, it stubbornly remained above the maximum pace target of 2:11 for the entire session. Animals such as horses and dogs can sense a person’s emotions … perhaps in a similar way, my annoyance was being transferred to and displayed in the pace graph?
True -the “hour of power” or 30 minutes would attract more online rowers… and when I really, really want to increase the probability of having online company, I do choose those shorter or standard time or distance sessions. Online intervals are popular too, but for the PP intervals I prefer the precision of RowPro (or the other software options) instead of doing intervals online because the rest time between online intervals can vary widely due to several possible reasons such as someone having computer problems, so we wait for that person, or someone makes a false start, etc.
If anyone who is in this forum would ever like to try rowing online together in one of your or my Pete Plan recovery sessions or a hard distance, let me know.Depending on time zones, it might be possible and it would make the online recovery session more interesting, to know that the other online rower(s) share understanding of Pete Plan, recovery session targets, etc.
@aussieluke Luke- by “PP week 5 day 2” do I understand correctly that it is your second cycle of the three week PP? and if so, week 2, day 2? I tried looking back through some of your posts and saw that you started out with the regular Pete Plan, but I didn’t spend enough time re-reading them to figure out why it is 3x20’ instead of one continuous piece if it is a SS recovery session. Perhaps you are rowing in that hot room and want breaks from the heat? That’s a very fast pace for recovery … but you’re a bit younger so I guess 2:05 is slow for you. About 10 years ago I did an online half marathon with a younger guy who said he was going to row the 21,097 meters “slow” at 2:00 because he’d been in a race the day before. I tried to keep up with his “slow” half marathon pace which turned out to be 1:59, not 2:00, but I had to take a few slowdown breaks when my HR was near maxing out and I started breathing kinda fast. Anyway... the 3x20' ... a modification of PP?
@mdpfirrman Mike- yes, the SS pace was a lot faster than I wanted. I had some kind of a mental problem (my wife says I have a lot of those ) and was slightly frustrated with pace from start to finish. What I wanted was somewhere in the range 2:11 - 2:25 and preferably closer to 2:25, but it was like I didn’t have any say in the matter and all I could do was watch it gradually settle bit by bit throughout the 15K. Pace was at or lower than 2:11 for quite a few splits according to the report, but I was watching the display of average pace and it was the average pace which frustrated me. Maybe that's a big reason why the chart of pace is so sloppy - I kept trying to ease up and pull the average down to 2:11 or slower. Keeping the rating near 22 was higher priority than pace and more successful.
@paul45 Nice change, comparing from middle September to late October.
@ jackarabit Jack - Nice to see that the extra company isn’t keeping you away from the erg. Your PM5 is immaculate compared to my Dustizona PM3.
@Pie Man Piers- Nice waterfall Piers, with heart rate speeding up as the distance narrows. Because of the name … they always remind me of rushing, tumbling water, no matter what the pace. Visions of Niagara, Angel Falls and others whose names I don’t know come to mind. No need to rush or push any of the intervals, since they automatically speed up and your body makes adjustments no matter how small the increment of average pace from one to the next instance in the next cycle. I like to compare apples to apples and only waterfalls to waterfalls, not to something unwaterfallish like a 4x2K. Nice description, “balancing act” for working with HR target zone. Someone else, I think it may have been Jack, wrote about the value he’d found with HR training. My version is simply to make it first priority & keep HR lower than 75% max for recovery sessions. Sometimes I push near the start, to get it right up above 60% but it’s not probably not important how quickly it gets above 60%, since heart rate is such a laggy thing anyway.
@mudgeg Gordon - You did it and like Ben (Slacker) and the others say, with or without all those other commitments and complications, that’s the important thing. You did it. If you do a session even half-fast, that’s better than fasting from rowing. Its great, that you are doing PPB or any rowing at all, with all the other stresses in your life. 300 mile drive is a lot of stress and bad food makes it worse, yech! But the coffee’s always bad, isn’t it?
For me today PP Cycle 1 Week 2 Day 5 hard distance.
2500m warmup
6K hard
targets in order of priority from highest to lowest
1. Pace about 1:59 until near end
2. rating: free rate
3. HR: no limits, anywhere ok and wearing HR strap as usual so as to watch the show.
Straps: loose but available to cinch tighter if desired near end. They stayed loose throughout.
DF 135
2500m warm down
Note regarding the session report which was done with RowPro 5 for the Mac which is somewhat of a Beta version: The times in Time column show time to nearest tenth of a second for each split but the Pace column only shows pace rounded off to the nearest whole second. So take the reported pace with a grain or two of salt.
Blog post at this link: http://etherealrowing.com/pete-plan-cyc ... 5-hard-6k/
John A- You didn’t merely glance at the graphs for that SS 15K, you looked at them closely. Yes you are correct, the pace varies quite a bit for some strokes. The biggest cause is probably whenever I take one hand off the handle, reach to the chair at my left, grab a towel and mop sweat. I didn’t wear a sweat band and so resorted to a towel more often than usual. Also - the chair is a smooth painted metal finish and sometimes when I put the bunched-up towel back it slides off the chair onto the floor. When it does that, I take one hand off the handle again, pick it up and put it back on the chair. All of which leads to a bit of stroke-to-stroke pace variation which only shows up in that particular graph. During the SS recovery rows, such as that one, I also row one-handed while making adjustments to music selection, volume control and occasionally getting a tissue from the windowsill at my right, if the rare need arises to blow my nose. More information than you wanted, probably. During non-recovery rows such as races, time trials and others, I try to keep both hands on the handle 100% of the time and use a sweat band instead of mopping my head with a towel. But the towel grabbing etc wasn’t a constant activity and the pace graph looks quite sloppy from beginning to end so I don’t really know what to make of it either. The accompanying HR graph shows HR dropping to zero a few times and I’m pretty sure that is wrong. Sloppy graph could be a little software glitch like the HR to zero instances. I remember that I was very, very slightly annoyed from beginning to end of the 15K because though the pace settled slower, it stubbornly remained above the maximum pace target of 2:11 for the entire session. Animals such as horses and dogs can sense a person’s emotions … perhaps in a similar way, my annoyance was being transferred to and displayed in the pace graph?
True -the “hour of power” or 30 minutes would attract more online rowers… and when I really, really want to increase the probability of having online company, I do choose those shorter or standard time or distance sessions. Online intervals are popular too, but for the PP intervals I prefer the precision of RowPro (or the other software options) instead of doing intervals online because the rest time between online intervals can vary widely due to several possible reasons such as someone having computer problems, so we wait for that person, or someone makes a false start, etc.
If anyone who is in this forum would ever like to try rowing online together in one of your or my Pete Plan recovery sessions or a hard distance, let me know.Depending on time zones, it might be possible and it would make the online recovery session more interesting, to know that the other online rower(s) share understanding of Pete Plan, recovery session targets, etc.
@aussieluke Luke- by “PP week 5 day 2” do I understand correctly that it is your second cycle of the three week PP? and if so, week 2, day 2? I tried looking back through some of your posts and saw that you started out with the regular Pete Plan, but I didn’t spend enough time re-reading them to figure out why it is 3x20’ instead of one continuous piece if it is a SS recovery session. Perhaps you are rowing in that hot room and want breaks from the heat? That’s a very fast pace for recovery … but you’re a bit younger so I guess 2:05 is slow for you. About 10 years ago I did an online half marathon with a younger guy who said he was going to row the 21,097 meters “slow” at 2:00 because he’d been in a race the day before. I tried to keep up with his “slow” half marathon pace which turned out to be 1:59, not 2:00, but I had to take a few slowdown breaks when my HR was near maxing out and I started breathing kinda fast. Anyway... the 3x20' ... a modification of PP?
@mdpfirrman Mike- yes, the SS pace was a lot faster than I wanted. I had some kind of a mental problem (my wife says I have a lot of those ) and was slightly frustrated with pace from start to finish. What I wanted was somewhere in the range 2:11 - 2:25 and preferably closer to 2:25, but it was like I didn’t have any say in the matter and all I could do was watch it gradually settle bit by bit throughout the 15K. Pace was at or lower than 2:11 for quite a few splits according to the report, but I was watching the display of average pace and it was the average pace which frustrated me. Maybe that's a big reason why the chart of pace is so sloppy - I kept trying to ease up and pull the average down to 2:11 or slower. Keeping the rating near 22 was higher priority than pace and more successful.
@paul45 Nice change, comparing from middle September to late October.
@ jackarabit Jack - Nice to see that the extra company isn’t keeping you away from the erg. Your PM5 is immaculate compared to my Dustizona PM3.
@Pie Man Piers- Nice waterfall Piers, with heart rate speeding up as the distance narrows. Because of the name … they always remind me of rushing, tumbling water, no matter what the pace. Visions of Niagara, Angel Falls and others whose names I don’t know come to mind. No need to rush or push any of the intervals, since they automatically speed up and your body makes adjustments no matter how small the increment of average pace from one to the next instance in the next cycle. I like to compare apples to apples and only waterfalls to waterfalls, not to something unwaterfallish like a 4x2K. Nice description, “balancing act” for working with HR target zone. Someone else, I think it may have been Jack, wrote about the value he’d found with HR training. My version is simply to make it first priority & keep HR lower than 75% max for recovery sessions. Sometimes I push near the start, to get it right up above 60% but it’s not probably not important how quickly it gets above 60%, since heart rate is such a laggy thing anyway.
@mudgeg Gordon - You did it and like Ben (Slacker) and the others say, with or without all those other commitments and complications, that’s the important thing. You did it. If you do a session even half-fast, that’s better than fasting from rowing. Its great, that you are doing PPB or any rowing at all, with all the other stresses in your life. 300 mile drive is a lot of stress and bad food makes it worse, yech! But the coffee’s always bad, isn’t it?
For me today PP Cycle 1 Week 2 Day 5 hard distance.
2500m warmup
6K hard
targets in order of priority from highest to lowest
1. Pace about 1:59 until near end
2. rating: free rate
3. HR: no limits, anywhere ok and wearing HR strap as usual so as to watch the show.
Straps: loose but available to cinch tighter if desired near end. They stayed loose throughout.
DF 135
2500m warm down
Note regarding the session report which was done with RowPro 5 for the Mac which is somewhat of a Beta version: The times in Time column show time to nearest tenth of a second for each split but the Pace column only shows pace rounded off to the nearest whole second. So take the reported pace with a grain or two of salt.
Blog post at this link: http://etherealrowing.com/pete-plan-cyc ... 5-hard-6k/
M70 179# 6'0"
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- 6k Poster
- Posts: 887
- Joined: March 20th, 2016, 12:00 am
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Hi Johnjohn_n wrote:@aussieluke Luke- by “PP week 5 day 2” do I understand correctly that it is your second cycle of the three week PP? and if so, week 2, day 2? I tried looking back through some of your posts and saw that you started out with the regular Pete Plan, but I didn’t spend enough time re-reading them to figure out why it is 3x20’ instead of one continuous piece if it is a SS recovery session. Perhaps you are rowing in that hot room and want breaks from the heat? That’s a very fast pace for recovery … but you’re a bit younger so I guess 2:05 is slow for you. About 10 years ago I did an online half marathon with a younger guy who said he was going to row the 21,097 meters “slow” at 2:00 because he’d been in a race the day before. I tried to keep up with his “slow” half marathon pace which turned out to be 1:59, not 2:00, but I had to take a few slowdown breaks when my HR was near maxing out and I started breathing kinda fast. Anyway... the 3x20' ... a modification of PP?
That's right, I'm in my second cycle, 5th week of doing the plan, but week 2 of the 3-week cycle.
I started doing 3 x 20' before I got onto the Pete Plan, when I was doing nothing but steady state training for a few months. As many times per week as I could, I would do 45' to 60' sessions. Sometimes twice a day when I had the time. And after doing a lot of research into steady state training, and what the college rowers and teams etc do, it seemed to be common to do long workouts in 20 minute chunks, and also seemed to be a common understanding that it really made no difference to fitness or to the aerobic development if you did 60 minutes straight, or 3 x 20'
The only difference is the mental toughness needed to grit through an hour or more in one go. I've done it before and know I can do it again, but do I really need to just for training?
So for me, I find it just works better. I can hop on and start rowing (I don't warm up for SS work), then after 20 minutes, stop, stand up, have a drink, towel off, stretch, put the fan on, wipe the handles off, have another drink, then sit down and do another 20. I only stop 1-2 minutes.
If I had the time, I think I could do that all night! I know Glenn has done 4 x 20' and 5 x 20' sessions this way.
As I've mentioned before, I use the 'Just Row' function, rather than setting a time or distance (or intervals) that way I can decide after I've started, exactly what I am going to do. If i want to do 40 or 60 minutes total, I just put the handle down at 20' and after about 4-5 seconds the timer pauses, and will stay paused for a couple of minutes. (Just press any of the buttons to keep the monitor alive longer.) Then you just start rowing again to continue.
Sometimes I have done 2 x 6k, 3 x 4k or 3 x 5k, depending on how much time I have, or how many metres I want to reach.
On the pace, for me a true steady state row would be at 19spm and I'd be at about 2:09 / 2:10. As the Pete Plan states minimum 22spm, I go a little faster, and it still feels a little easier, as the watts per stroke is less.
Male, 35, 5'10", 78kg
Started rowing Feb 2016
500m 1:33.2
2000m 6:57.4
5000m 18:47.6
Started rowing Feb 2016
500m 1:33.2
2000m 6:57.4
5000m 18:47.6
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Piers, great stuff finally getting that waterfall nailed, too start that conservative and still come in only 2 seconds behind the 4x2k is impressive.
Gordon, no excuses required, you had an extra rep relative to last weeks the normal plan pacing for that is after than week 4's 3x2k and you smashed that target.
John N, thanks for the responses, the towel thing does make sense of the dips, I also occasionally try one handed rowing while pushing back in a slippery headphone but that is rare, I seem to be able to handle the sweating and it's not a proper SS session for me unless the sweat patch on my t-shirt reaches my shorts.
Gordon, no excuses required, you had an extra rep relative to last weeks the normal plan pacing for that is after than week 4's 3x2k and you smashed that target.
John N, thanks for the responses, the towel thing does make sense of the dips, I also occasionally try one handed rowing while pushing back in a slippery headphone but that is rare, I seem to be able to handle the sweating and it's not a proper SS session for me unless the sweat patch on my t-shirt reaches my shorts.
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Thanks JohnAd, John N, Paul and Mike. After your comments and a nights sleep I feel better about it than I did, as you say Mike the waterfall is tougher than the 4x2k, which seems crazy to say but it certainly is.
Tonight my hard distance (days got swapped this week) will be 1609m as I missed doing it last week, I'm going to go for a 1:49 pace and see what I have left in the the last 250m, followed by another 40mins or so of SS work based on HR as I'm interested in how my heart reacts after a hard session.
John N, your 6k is a great example to me how to plan (I will be copying your planning style), pace and execute a row, with a great result, and you didn't even get out of AT! When I do my 30' hard distance (probably next week) I'll have a look at measuring the indicator to lactate threshold that you mention on your blog.
Tonight my hard distance (days got swapped this week) will be 1609m as I missed doing it last week, I'm going to go for a 1:49 pace and see what I have left in the the last 250m, followed by another 40mins or so of SS work based on HR as I'm interested in how my heart reacts after a hard session.
John N, your 6k is a great example to me how to plan (I will be copying your planning style), pace and execute a row, with a great result, and you didn't even get out of AT! When I do my 30' hard distance (probably next week) I'll have a look at measuring the indicator to lactate threshold that you mention on your blog.
Piers 53m was 73Kg 175cm to 2019 now 78kg
500m 1:34 (HW 2020) 2k 7:09.5 (2017 LWT) 10k 39:58.9 (2016 LWT) HM 1:28:26.9 (2017 LWT)
500m 1:34 (HW 2020) 2k 7:09.5 (2017 LWT) 10k 39:58.9 (2016 LWT) HM 1:28:26.9 (2017 LWT)
Re: Pete Plan Group - Startup Aug 20th thru 22nd
More metres in the bank last night!
PPB Week 1: Endurance 8500m
Target was 2:07.5 but really my target was to continue rowing at a lower spm. Closer to 22-24 rather than 30+. Finished in 2:08.8 but 23 spm average.
The change to a slower stroke has affected my times a little I feel, but I'm hoping I can develop a stronger technique. Is that the purpose of the lower spm?
PPB Week 1: Endurance 8500m
Target was 2:07.5 but really my target was to continue rowing at a lower spm. Closer to 22-24 rather than 30+. Finished in 2:08.8 but 23 spm average.
The change to a slower stroke has affected my times a little I feel, but I'm hoping I can develop a stronger technique. Is that the purpose of the lower spm?
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- 10k Poster
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- Joined: January 23rd, 2015, 4:03 pm
- Location: Catalina, AZ
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Adam - nice work! Lower SPM just reinforces a better technique (as long as it's not forced) as well as more power per stroke. The idea is that each stroke is powerful and once you have a great aerobic "engine" built up, you can sustain that power and just increase the strokes while holding power. You're doing nicely. That's a solid pace. Be cautious with the paces though and just make sure you save enough to do the intervals. Also, I can't remember if you're rowing unstrapped. Rowing your SS unstrapped will help you tremendously with form. Form at lower SPM is critically important. I probably took nearly two years to realize that. I changed my form dramatically after going unstrapped after a year of rowing and it took me probably 3 months to adjust to that. Just as important as lower stroke rate is where the power is coming from and in what order. The unstrapped row will teach you that - it's a fantastic auto corrector. If you're wrong on it, you fall of the machine.
John N - Great 6K! Speaking of aerobic engine. People have to realize that your aerobic capabilities at 70 didn't just "happen". I'm sure you've spent most of your life fit and doing some sort of cardio (you mentioned biking I know before too). I honestly wish I had taken better care of myself in my 20's and 30's. I waited till my 40's to try to improve my health (mid 40's). To hold sub 2:00 pace for 6K at 70, not to mention you max HR (I saw it on your monitor pic) -- it's astounding at 70! Also, I'm not picking at your John on your SS paces. Just commenting. It's fast. I'm all about if you "feel it", fine then - go for it. For a guy with your aerobic engine, 2:11 / 2:12 probably isn't all THAT fast. Your aerobic is a bit better than mine even and when I'm feeling good my SS rows are around 2:14ish, so you're not that far off (and could be very accurate). As long as you're not pushing too hard to make sure you can recover for the hard intervals you're doing great. Not many guys at 70 decide to do the PP (and be able to handle it well like you).
John N - Great 6K! Speaking of aerobic engine. People have to realize that your aerobic capabilities at 70 didn't just "happen". I'm sure you've spent most of your life fit and doing some sort of cardio (you mentioned biking I know before too). I honestly wish I had taken better care of myself in my 20's and 30's. I waited till my 40's to try to improve my health (mid 40's). To hold sub 2:00 pace for 6K at 70, not to mention you max HR (I saw it on your monitor pic) -- it's astounding at 70! Also, I'm not picking at your John on your SS paces. Just commenting. It's fast. I'm all about if you "feel it", fine then - go for it. For a guy with your aerobic engine, 2:11 / 2:12 probably isn't all THAT fast. Your aerobic is a bit better than mine even and when I'm feeling good my SS rows are around 2:14ish, so you're not that far off (and could be very accurate). As long as you're not pushing too hard to make sure you can recover for the hard intervals you're doing great. Not many guys at 70 decide to do the PP (and be able to handle it well like you).
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Hi Mike. Thanks. Great tip about rowing unstrapped. I'll give it a try on my next long row!
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Good work for still doing it though and a better pace than I'm managing! I'm up to week 10 but have had to take this week off to recover from from the cold that's floored me at the start of the week. I tried rowing but just ended up in coughing so thought it best not to bother.mudgeg wrote: So didn't even make my target pace. Might as well get my excuses in upfront - long day, 300 mile drive, bad food, bad coffee, tedious meetings and training in the hotel gym on an unfamiliar erg where I just couldn't get the drag right. Notwithstanding all that though, I have just hit a position where gains are now small and the going seems tough. Nothing to do but just front up and get through it.
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Re: Pete Plan Group - Startup Aug 20th thru 22nd
Street - smart move. The general rule of thumb is when sick go very easy if it's not in your chest. If it's in your chest, don't work out at all.
Adam - you might work it in piecemeal. It takes a while to get used to. Perhaps 10 minutes of it only at first and then gradually more and more. Depending on how good your form is now, it will feel natural or REALLY different to you. For me, I actually thought my form was good and then quickly realized going unstrapped my form was terrible and all out of sequence. If you find the latter the case, ease in to it slowly. I started out like 10 minutes, then 20 and now looking back I would never want to be ever strapped in for my SS rows.
Consistent work Paul. Nice.
Adam - you might work it in piecemeal. It takes a while to get used to. Perhaps 10 minutes of it only at first and then gradually more and more. Depending on how good your form is now, it will feel natural or REALLY different to you. For me, I actually thought my form was good and then quickly realized going unstrapped my form was terrible and all out of sequence. If you find the latter the case, ease in to it slowly. I started out like 10 minutes, then 20 and now looking back I would never want to be ever strapped in for my SS rows.
Consistent work Paul. Nice.
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
Re: Pete Plan Group - Startup Aug 20th thru 22nd
John N-You seem to put a lot of effort into everything you are doing. Good on you. And then there's your rowing, very impressive.
Street - rest up and then get back to it when you can.
BPP 9.4 8000m
37:14.1 @2:19.6 r20
Form and technique day. I have terrible posture (all the time) so it's always a challenge. Nice and easy meters in the bank. Really wanted to get this one in this morning as I'm off for a long weekend away, so not back on the machine until Wednesday.
Hope everybody enjoys their weekend.
Street - rest up and then get back to it when you can.
BPP 9.4 8000m
37:14.1 @2:19.6 r20
Form and technique day. I have terrible posture (all the time) so it's always a challenge. Nice and easy meters in the bank. Really wanted to get this one in this morning as I'm off for a long weekend away, so not back on the machine until Wednesday.
Hope everybody enjoys their weekend.
Last edited by Slacker on October 21st, 2016, 10:48 am, edited 1 time in total.
Ben
5' 11" 153 lbs
5' 11" 153 lbs
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- Half Marathon Poster
- Posts: 3215
- Joined: September 27th, 2014, 12:52 pm
- Location: Asheville, NC
Re: Pete Plan Group - Startup Aug 20th thru 22nd
Therapy Day: 30' run / sets of 5 TB Deads to 320# / 30' erg @ 2K+25. HR more responsive than last few days which should indicate some recovery is happening.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Re: Pete Plan Group - Startup Aug 20th thru 22nd
SS 3.3.5 Hard distance - 2k TT
Target <7
10 min warm up
A few practice starts and settling into pace
couple of minutes sitting still then
Splits
500 1:45.8 r29
1000 1:45.4 r29
1500 1:44.1 r30
1600 HD
Sitting very still then 2k warm down
A decent start and was feeling good for the first 1k apart from the the rubber foot fell off the back after about 600m which made the erg feel a wobbly but I think but I tried to speed up from too far out and was too focussed on trying to keep the estimated finish time on 6:59 from about 1200 out rather than relying on a final burst at the end to take me under, legs were really burning from about 700m to go and with 400m to go I thought they were going to dissolve if I carried on and I could feel the power go and rating up wasn't helping so I called it a day. So I'll wait a while before trying that again as I've got a couple of weeks off coming up and that is going to put a dent in my times. Oh well, glad I tried, good to test the limits every now and then. I think I've got to follow the advice I gave to Piers and get over my HD demons by actually completing a 2k TT and building up from there rather than always going for 6:59 and blowing up.
Target <7
10 min warm up
A few practice starts and settling into pace
couple of minutes sitting still then
Splits
500 1:45.8 r29
1000 1:45.4 r29
1500 1:44.1 r30
1600 HD
Sitting very still then 2k warm down
A decent start and was feeling good for the first 1k apart from the the rubber foot fell off the back after about 600m which made the erg feel a wobbly but I think but I tried to speed up from too far out and was too focussed on trying to keep the estimated finish time on 6:59 from about 1200 out rather than relying on a final burst at the end to take me under, legs were really burning from about 700m to go and with 400m to go I thought they were going to dissolve if I carried on and I could feel the power go and rating up wasn't helping so I called it a day. So I'll wait a while before trying that again as I've got a couple of weeks off coming up and that is going to put a dent in my times. Oh well, glad I tried, good to test the limits every now and then. I think I've got to follow the advice I gave to Piers and get over my HD demons by actually completing a 2k TT and building up from there rather than always going for 6:59 and blowing up.