Pete Plan Thread

[-marius-]

@Dangerscouse - Still not fast enough Plan is to shave of another 5-7 seconds on the next run.

@mitchel674 - Thanks, first four intervals was probably a bit conservative. Will increase the speed next round.

@RayOfSunshine - Powerlifting background but had to retire due to injuries. Rowing seems to fit me pretty good.

@mdpfirrman - The skierg is a torture device But it's probably good to get some variation in my training.

@rascott - Great progress on BPP Personally I warmup around 10 minutes for the interval sessions. For the SS sessions I usually do not need any warmup. My cooldown is laying on the floor in pain

@RWAGR - Thanks man But I'm no beast, when I weighed 130kg's I could agree

@RowerGal - Thanks Been through the PP a couple of times in the past. Rowing for Sub7 IRC since early summer 2017. Very nice strapless row, I should probably do more of those.

PP 1.4 - Not following the PP 100% as I also do the skierg. Had to log a 5K on it today to be registered for the Tour de Skierg.
My first proper workout on a skierg since I got it last week. It was 5K of pain
Time Meters Pace Watts Cal/Hr S/M
18:50.0 5,000m 1:53.0 243 1134 41
3:52.8 1,000m 1:56.4 222 1063 39
3:50.5 2,000m 1:55.2 229 1086 39
3:46.4 3,000m 1:53.2 241 1129 41
3:44.3 4,000m 1:52.1 248 1153 43
3:36.1 5,000m 1:48.0 277 1254 47

And a couple of slow runs on the rower:
Time Meters Pace Watts Cal/Hr S/M
18:19.6 5,007m 1:49.8 264 1209 20
5:00.0 1,352m 1:50.9 256 1181 20
5:00.0 1,357m 1:50.5 259 1191 20
5:00.0 1,362m 1:50.1 262 1200 20
3:19.6 938m 1:46.4 291 1299 20

Time Meters Pace Watts Cal/Hr S/M
11:19.2 3,006m 1:52.9 243 1134 23
5:00.0 1,315m 1:54.0 236 1110 23
5:00.0 1,341m 1:51.8 250 1159 24
1:19.2 351m 1:52.8 244 1138 23


SS session on the rower tomorrow, at least 45r20.

[Gaucho1]

Wow. Some incredible performannce since I was here two weeks before. Even a high speed beast got in. I´m impressed.
Today my last 30min test before my 30min race next week:
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,622m 1:58.0 213 1031 23 159
06:00.0 1,520m 1:58.4 211 1024 23 149
12:00.0 1,523m 1:58.1 212 1029 24 157
18:00.0 1,526m 1:57.9 213 1033 24 161
24:00.0 1,519m 1:58.5 210 1023 24 164
30:00.0 1,534m 1:57.3 217 1045 24 168

Best regards,
Dietmar

[JerekKruger]

Warning - do not compare your times to Marius!

I once thought I was close to Marius, until I realised I was comparing my 4x1000m/5r to his 5x1500m/5r (and even then he was a few seconds faster than me). Beast or no, he's certainly faster than most.

[rascott]

@rascott - Great progress on BPP Personally I warmup around 10 minutes for the interval sessions. For the SS sessions I usually do not need any warmup. My cooldown is laying on the floor in pain

yep I think I'll go with this in future! I like the cooldown method...

Taking today off as I can feel it in my back today - a good ache I think, not that lower back pain i used to get when i did real rowing in my youth..

[RayOfSunshine]

BPP 7.2
7x500 2r
It said to aim for same pace as the 6x500 I did 3 days ago which was 1:56.7, so I decided to go out at 1:57 and work down. I ended up at 1:56.5 for the 1st 500. I ended up at 154.9 avg. I need to change my splits on the PM5 to match my intervals. I'm not sure if it's the HR monitor or not, but I don't see the splits to the right of the graph on the logbook.
Overall, I'm pumped and addicted to my C2.

[Erik A]

I have a light week on the plan that im on so added another rep to the 2 x 13min i had down to do. so 3 x 13min with 3 r.
this felt really good and was very tempted to add another if not 2 reps but held myself back as i assume the light week is for a reason.
9560m 39 mins at 2:02.3 23spm got 2 x 14 min tonight and will probably add another rep to this as well.

really starting to enjoy being back on the erg.

[mdpfirrman]

This was a transition week away from the PP for me. Just to give you an idea of what I'm doing (I'll likely just pop in from time to time and post on the What Training have you Done Today thread more after this week).

Sunday was pretty light. Just a lift (to recover from the race). Monday was 10K meters of SS work. Tuesday I did intervals on my new Air Dyne Pro. I'm not sure which is harder at this point, the Air Dyne or the rower! It's pretty intense. Did 8 30 second sprints with 90 seconds slower active work. This was after a 2K. After that and some KB work, pushups and military presses, that was enough for me.

Today was 20 minutes on the Air Dyne (averaged around 180 Watts) and then 5K on the rower (2:11 pace, faded at end. Was beat from the bike). Tried to make it SS work but was working quite hard on the bike to be SS work.

Mitchell/Ray/Robert - glad you all are enjoying the rowing!

Marius - your version of "slow" on the rower and mine are worlds apart!

Dietmar - looking forward to your race. Nice test!

[livingkennedy]

It said to aim for same pace as the 6x500 I did 3 days ago which was 1:56.7, so I decided to go out at 1:57 and work down. I ended up at 1:56.5 for the 1st 500. I ended up at 154.9 avg. I need to change my splits on the PM5 to match my intervals. I'm not sure if it's the HR monitor or not, but I don't see the splits to the right of the graph on the logbook.

Ray - I'm right next to you on the BPP timing and did the 500 x 7 on Monday, and the thing totally screwed up tracking in weird ways I can't quite figure out. This was what was saved in my PM5, in addition to what's saved in ErgData. I didn't think to check the splits since it's a 500m interval and when I did this in sets of 6 it had no issues, but that could well be it...

Anybody else have issues getting the program to properly record intervals? Is it maybe because 7 is an uneven number???

Screenshot to show you what I mean:

[JerekKruger]

@livingkennedy - I've never had that problem with ErgData, but it does seem to have done trouble with intervals (on mine the graphs often make no sense).

Is the tower your own or one at a gym. If it's your own you might want to make sure it's running the latest firmware (instructions are on the concept 2 website, it needs a cable to connect to a PC). If it's at a gym you could check (again instructions on how to check are online) and, if not, you might try convincing the gym staff to update it.

[RowerGal]

Anybody else have issues getting the program to properly record intervals? Is it maybe because 7 is an uneven number???

@RayofSunshine & @LivingKennedy - Wow. That is very strange. I have never had an issue with intervals in 2 years of using a PM5 and ErgData simultaneously. It didn't matter if I was doing 4 intervals or 10. Are you setting up your intervals via the monitor through the route of Intervals: Variable, Intervals: Distance or something else? The reason I ask is that I always go through Intervals: Distance and there is no where to set anything else up but distance and rest (no place for splits). Then I just row the number of intervals I am supposed to row and hit the MENU button when done with the required number of intervals. Also, I am embarrassed to admit that I am sure that my firmware is not up to date. However, one difference is that I do not wear a heart rate monitor while rowing. I am also using an iPhone6S for ErgData - not sure if that is significant or not.

Rest day for me today. YAY!

[jackarabit]

I’ve recently seen screwy graphic output from ED on intervals—>variable—>distance—>variable rest (January CTC: 1kR2’ 250mR3’ 1kR2’ 250mR3’ 1k). First rep no output, subsequent 4 reps all show rate flatlining and insane pace and hr jumps (#5 below). ED numerical output matches PM. Firmware is current.

[livingkennedy]

Tom - It's my own erg and that's a good call on updating the firmware, I'll give it a shot this evening. I pulled that beauty out of the box, read that I should update the firmware, but when it connected to my phone and HRM right out the gate it totally slipped my mind to update regardless.

Rowergal - That's how I set mine up as well, which is why I was so confused! I had just done the 6 x 500 the week before with no issues at all recording the data, so if the firmware update doesn't do the trick I'll probably email Concept2 just to see if maybe there is something I'm missing...

[RayOfSunshine]

I have the ErgData app downloaded to my phone, but I have not used it. I bought my C2/PM5 in November, so I would've never thought to update it.

Does the ErgData app sync with the C2 logbook?

Also, I wanted to share a screen shot on here earlier but it didn't show up. Is there a trick? I just did the screen shot then tried to paste. The chart with my HR, SPM, and /500 is pretty cool.

[jackarabit]

Does the ErgData app sync with the C2 logbook?

Yes, press sync button upper lefthand logbk screen in ED.

[RowerGal]

I’ve recently seen screwy graphic output from ED on intervals—>variable—>distance—>variable rest (January CTC: 1kR2’ 250mR3’ 1kR2’ 250mR3’ 1k). First rep no output, subsequent 4 reps all show rate flatlining and insane pace and hr jumps (#5 below). ED numerical output matches PM. Firmware is current.

I also did this CTC and used this same set up. My graphs for pace and SPM were fine. Something with the HRMs. I just ordered a HRM to start training with one so I am glad this issue has come up for discussion. Will be curious to see where it leads.

@RayofSunshine - Search this forum on the suggestion of using imgur.com that someone suggested a couple of months ago to get screen shots on your post. I use it and it works great. PM me if you can't find it or need help.