Pete Plan Thread

[livingkennedy]

All this talk of drag factor inspired me to increase from my usual 120 to what my PM tells me was a DF of 129 for BPP 10.5 - 7 x 500m 2R. I did get my best times to date on this session, but at my developing level of fitness it's tough to say whether that's due to the setting change or the result of more meters in the bank. I'm inclined to credit the latter, but the higher drag factor did feel pretty natural. Today is going to be my first stab at 10k for BPP 11.1 and I'm planning to keep the increased DF just to see how it feels at the lower rate.

For this session my target from last time was 1:50.9, direction was to row the first 6 intervals at the earlier pace and then beat it on the final rep. I loosely followed the prescribed 2k distance warm-up that Mike Caviston describes in a post Tom shared on a separate thread, encouraging a much more brisk warm-up than most will voluntarily submit to. Got a good sweat going early and really felt better throughout the session compared to my typical 1500m relaxed warm-up rows.

Started my pacing out faster than prescribed, but felt plenty capable of holding it for the 6 reps with some left in the tank for the last interval. Starting to feel more natural at higher rates, but I still prefer the lower SPM stuff.

Time Meters Pace Watts Cal/Hr S/M
12:34.5 3,500m 1:47.7 280 1261 28
1:49.4 500m 1:49.4 267 1219 27
1:48.8 500m 1:48.8 272 1234 27
1:48.8 500m 1:48.8 272 1234 27
1:48.2 500m 1:48.2 276 1250 28
1:48.7 500m 1:48.7 273 1237 28
1:48.5 500m 1:48.5 274 1242 28
1:42.2 500m 1:42.2 328 1427 31

[-marius-]

@rascott - Nice SS row. Congrats on breaking the 10K barrier As for guidance I'm sure you can use the guidance from the regular PP when it comes to SS rows.
@livingkennedy - Good set of 500m intervals and congrats on a PB for this session

PP 3.3 Should have done the waterfall session today, but had to do a 10K for the Tour de Skierg to get a score within the time limit. Will try the waterfall tomorrow if the body has recovered from this
My first 10K on the skierg and blisters all over the hands Changing rate and stroke length every 1K to keep it interesting. Placing 4th in my age group on the C2 logbook.
Time Meters Pace Watts Cal/Hr S/M
36:40.7 10,000m 1:50.0 263 1203 44
3:43.9 1,000m 1:51.9 249 1157 42
3:43.5 2,000m 1:51.7 251 1162 47
3:41.4 3,000m 1:50.7 258 1187 41
3:41.5 4,000m 1:50.7 258 1185 47
3:40.9 5,000m 1:50.4 260 1193 41
3:41.4 6,000m 1:50.7 258 1187 48
3:40.3 7,000m 1:50.1 262 1200 41
3:39.4 8,000m 1:49.7 265 1211 49
3:37.5 9,000m 1:48.7 272 1235 42
3:30.9 10,000m 1:45.4 298 1326 50

[rascott]

anyone entering the 1000m World Rowing Virtual Indoor Sprints (7-11March)? I'm assuming anyone can enter?

any thoughts on target pace, strategy for the row itself? Or just go balls out and hang on?

[hjs]

@rascott - Nice SS row. Congrats on breaking the 10K barrier As for guidance I'm sure you can use the guidance from the regular PP when it comes to SS rows.
@livingkennedy - Good set of 500m intervals and congrats on a PB for this session

PP 3.3 Should have done the waterfall session today, but had to do a 10K for the Tour de Skierg to get a score within the time limit. Will try the waterfall tomorrow if the body has recovered from this
My first 10K on the skierg and blisters all over the hands Changing rate and stroke length every 1K to keep it interesting. Placing 4th in my age group on the C2 logbook.
Time Meters Pace Watts Cal/Hr S/M
36:40.7 10,000m 1:50.0 263 1203 44
3:43.9 1,000m 1:51.9 249 1157 42
3:43.5 2,000m 1:51.7 251 1162 47
3:41.4 3,000m 1:50.7 258 1187 41
3:41.5 4,000m 1:50.7 258 1185 47
3:40.9 5,000m 1:50.4 260 1193 41
3:41.4 6,000m 1:50.7 258 1187 48
3:40.3 7,000m 1:50.1 262 1200 41
3:39.4 8,000m 1:49.7 265 1211 49
3:37.5 9,000m 1:48.7 272 1235 42
3:30.9 10,000m 1:45.4 298 1326 50

Fast already for just starting on this machine, but no surprice given you row performances.

[rascott]

BPP 16.2 - 5 x 1500m / 3min rest

rowed at pace of last weeks 3 x 2k (2:09.5)

[livingkennedy]

Marius - Fourth in group in your first few months of Ski Erg is unbelievable, not surprising you've got blisters! If that guy from Tonga made the Olympics with only 12 weeks on skis and a ton of conditioning may be worth a thought, 2022 is a lot of meters to practice on the ski erg....

anyone entering the 1000m World Rowing Virtual Indoor Sprints (7-11March)? I'm assuming anyone can enter?

any thoughts on target pace, strategy for the row itself? Or just go balls out and hang on?

rascott - I'm wondering the same thing, for a 1k I'm planning to do the first 500m about a second lower than my 500m PB, then gas out for the rest. Should be an interesting test for sure.

Yesterday was BPP 11.1, my first 10k. The commentary on the plan says to pat yourself on the back for this one as it's double the first row of the BPP, so I decided to look back. My first row on the BPP was on 12/26/17: 2:26.1 pace, 22 SPM, 5k distance, 27 lbs heavier. It's been a crazy two months.

Time Meters Pace Watts Cal/Hr S/M
41:43.7 10,000m 2:05.1 178 913 21
8:20.9 2,000m 2:05.2 178 913 20
8:21.2 4,000m 2:05.3 178 911 20
8:21.0 6,000m 2:05.2 178 912 21
8:21.4 8,000m 2:05.3 178 911 21
8:19.2 10,000m 2:04.8 180 919 21

[hjs]

rascott - I'm wondering the same thing, for a 1k I'm planning to do the first 500m about a second lower than my 500m PB, then gas out for the rest. Should be an interesting test for sure
21

1k is 5/7 seconds above a real 500pb.

First 500 only 1 second above that will make you crawl home.

Think 500/1k/2k
Pace 500base 1k 5/7 seconds slower, 2k around 5/6 seconds above that. Av I talk about
Rating 500base say 40, 1k 5 lower 2k 3 lower again.

Always rate up in the last 25%

[rascott]

Thanks HJS, interesting. I don't have a 500m PB time as Ive just been following the BPP (week 16 now) and haven't yet done any real flat out tests and I'm not sure any of the sessions Ive done on the BPP are a good indicator. My SS pace is around 2:10 and I've managed about 1:45 for a few seconds. I'll aim for as far sub 4 as I can and see how I go.

[hjs]

Thanks HJS, interesting. I don't have a 500m PB time as Ive just been following the BPP (week 16 now) and haven't yet done any real flat out tests and I'm not sure any of the sessions Ive done on the BPP are a good indicator. My SS pace is around 2:10 and I've managed about 1:45 for a few seconds. I'll aim for as far sub 4 as I can and see how I go.

Was just so give an idea. Just give it a try, do a good warm up, a few fast short pieces around your expected pace and try, make sure to settle before the 100m mark, from there keep the rate up and just make good strokes. From 700m in the finish comes in sight.

[livingkennedy]

Henry - Makes complete sense. My 500m "PBs" are all part of intervals I've been doing via the BPP so fatigue is a big factor. I haven't tried a pure PB at any distance yet, the 1k in March will be my first.

[RayOfSunshine]

BPP 9.5 2x10' 2'r
Tried to do r22 on 1st and r24 on 2nd. I think all the slow rows recently have caused my muscle/brain memory to stay slow.

Meters Pace Watts S/M HR
2,310m 02:09.8 160 22 128
2,347m 02:07.8 168 23 139

I think I'll do the mud challenge. I'll just do wu each day that gets my total for 10k. If it's a day off, I'll just do a 10k SS. This will help me all around.

[KarenB50]

Still going! Onto my fourth week now and still doing week 1 of BPP as very unfit but might attempt week 2 next week. Times to date, last entry today.

Week 1
4000 30:39 - (couldn't manage 5k)
6 x 500m / 2min rest 21:36
5000 35:01

Week 2
5000 35:28
6 x 500m / 2min rest 18:13

Week 3
5000 33:12
6 x 500m / 2min rest 17:31
5000 31:48

Week 4
5000 32:07
6 x 500m / 2min rest 16:27

Would anyone be kind enough to check how my technique is going? Belly, thighs and short legs don't make for the most elegant row but am I getting the basics ok?

https://youtu.be/N7GfWWQQr8E

All I can say is well done to everyone else, it may take me a while but hopefully I'll get there!

[Dangerscouse]

@ Karen, I'm not the best to comment and I'm sure you'll get better advice but you're rowing a bit too fast. Try and slow down the recovery to twice as long as the drive. Try and lean back a bit and lengthen the drive, that will help slow down the rating.

Also try and engage the arms when they are over the knees so it's a bit more 'fluid'; it's a little disjointed at the moment.

As a beginner your technique isn't bad at all. I have certainly seen a lot worse! You're making great progress over the past four weeks and if you keep doing what you're doing you will get there.

[hjs]

@ Karen, I'm not the best to comment and I'm sure you'll get better advice but you're rowing a bit too fast. Try and slow down the recovery to twice as long as the drive. Try and lean back a bit and lengthen the drive, that will help slow down the rating.

Also try and engage the arms when they are over the knees so it's a bit more 'fluid'; it's a little disjointed at the moment.

As a beginner your technique isn't bad at all. I have certainly seen a lot worse! You're making great progress over the past four weeks and if you keep doing what you're doing you will get there.

Bit difficult from the front, but indeed looks pretty decent, only the trunk could move a bit more, thats bending from the hips, from 11 oclock to 13.00 at the finish.
Rate looks a bit high, but don,t know how the resistance works on that machine, could be that you need more rate to keep going.

[KarenB50]

Thanks Dangerscouse and hjs, there was me thinking I was too slow! I'll try lengthening and moving the trunk back more and slowing down the recovery. The resistance is a simple dial from 1-10, I have it at 3 at the moment, would I be better to up the resistance then to go slower?