Pete Plan 2017

[sdr2017]

@ rlboyles and Matt, I am finding your discussion very interesting. You are both way more serious than I am about fast times, but your history is different. Matt, I did cross country and wrestling in HS and had good cardio, but that was a long time ago. I am not convinced it gives me much of an advantage forty years later. (Yes, it is forty years since I graduated from HS--that is weird to contemplate.) I kept up casual running into my thirties but gave it up because of knee issues when I turned 40. That was 18 years ago--which is how old I was when I last ran a serious road race. More recently, I have had lung issues and effectively gave up on ever doing cardio again. I had surgery in November which gave me a second chance, and I am giving it a try. My numbers are not very impressive, but everything is wonderful! It is such a pleasure to be able to train and see improvements. Given my history, I do not expect to ever be "fast", but it is a real joy to be able to get out there and do something. The rowing is very nice because it is low impact but as strenuous as I could possibly desire. Keep up the good work! It is fun to see you both working hard and reaching to improve.

Scott

[hepting]

Almost nailed an accidental "OCD" workout.. a great term coined by an erging friend. The good news is I am confident this was 100% effort at least for tonight... Workout #2 Week 13 for Beginner Peter Plan.

4X1000 3 min rest

1) 3:35.0 -1:47.5 avg
2) 3:35.0 -1:47.5
3) 3:34.9 -1:47.5 (doh!)
4) 3:35.0 -1:47.5

I was aiming for 1:47ish for the first rep and then just did the best I could on each rep afterwards... the last one I was at 1:48.1 the last I saw but recovered in the last ~100m (or so the monitor says as I was in a daze at that point).

[barrec]

Greetings! My name is Everett and I've been lurking in this thread for a few months as I've gone back to erging recently. It's been wonderful to see others working hard through the same exercises and seeing results and I thought it's about time I joined in the fun .

I started up late December after 4-5 years off and in the worst shape of my life. I'm proud to say I'm down 30 pounds and am eager to get even fitter. When I erged before, I was dedicated to the PP and loved it. I was thrilled when I found out Pete also had a beginner plan which is what I've been working on since January. My goal is to graduate to the original PP and do three cycles in the summer.

BPP Week 20.2 - 5 x 1500, 3' rest (target: 1:57.0)

Time Meters /500m Watts Cal/Hr s/m
29:08.7 7,500m 1:56.5 221 1059 28
5:50.8 1,500m 1:56.9 219 1052 28
5:50.4 1,500m 1:56.8 220 1055 28
5:50.2 1,500m 1:56.7 220 1056 28
5:50.1 1,500m 1:56.7 220 1057 28
5:47.3 1,500m 1:55.7 226 1075 28

What a workout! I was pleased as I wasn't exactly sure how to pace it due to recovering from illness and not being able to see my splits from the last similar session (I lost my USB flashdrive a month ago that had a few weeks worth of workouts on it that never got uploaded). One thing I've noticed is my SPM has gone down on faster-paced workouts. I used to need to row 30 to hit those marks and I'm happy to be getting stronger.

[hepting]

Hi Guys, 10 x 30/1'r sounds fun, but it depends what pace you have in mind

A 1;32/3 as an opener compared to a 1:26.5 same again next rep is a huge difference in pace and effect, by rep 3 you wish your life
had ended, trust me, fun not, hits the lungs hard very hard. Slower pace yes but these are not but done just below sub max
but not easy nor fun.

Don't disagree - however pace is clearly individual so that 1:32 maybe just as painful for many as your 1:26.5. Note my reference to fun was in quotes for a reason... Sometimes doing a non-standard workout (as opposed to a 2k or 8x500 etc) is about as "fun" as erging can be whenever you are giving 100%.

[mdpfirrman]

@ Scott - just working to your potential is fun. Getting better every day. So glad you had that 2nd chance. You sound like me in that it took a very serious health scare to finally get back to work!

@ Dyson - that's a funny term (the "OCD" row). I'd blame it on the erg, not the erger for the blip! By the way, that's a serious row with lessened rest time. Very strong cardio session!

@ Everett - Your progress in 5 months is very solid! You're a very strong rower again already (and a lot faster than me long term). Glad you've went from lurking to joining in. The more the merrier. I think the "fun" of this thread is the shared pain that only a rower can understand.

[mdpfirrman]

PP W3 D3 (The Waterfall)
3000 / 1:57.1 / 24
2500 / 1:57.0 / 24
2000 / 1:57.6 / 24
1:57.2 / 24 SPM Average
Pleased with this. Was shooting for around 1:58. I think my intermediate intervals are currently a little stronger than my short intervals. Would have liked to held on to the last interval but was OK with this.

Above was from today's log. This is my last interval session for a while. Moving to at least a few months of longer meter work. I might do a 2K "test" on Friday for my hard day. We'll see if I feel up to it or not. Right now, I'm probably around a 7:25 or so, which would be disappointing, but that's around what I'm showing right now by the PP performance. I need to work on meters to lower that (and then strength/speed again).

[hepting]

Mike - great workout. Tiny fade in the last rep just shows you were on the edge. Well done!

Good luck with your 2k!

[calalli]

Riboyles: Very interesting read. You set a challenge for yourself and then went for it. Good Job!

Stu: I think I am going to start using the 8000m sessions to really try to bring the spm down. I have never run as far as a 10K so I can't imagine what my legs would feel like a day later

Dyson: I looked at that CTC a few times, but chickened out. I agree with you and Mike on posting results good and bad. It helps to not get too caught up in a poor session if I have seen others able to own it, post it and move along. 'OCD' is a great term, you're right! That is a very strong session.

Mike: I am firmly in the no cardio background camp. As I said earlier, I have never run as much as a 10K, I recall a couple 5 mile runs in my younger days. I pole vaulted in HS, but got away with running probably less than a mile total an entire season. Since those long past days I have fought the weight battle often, but never consistently. I don't know if that means I can never do a sub 7, but I am not sure that will ever be a goal. It is about fitness first right now. Good job on the waterfall! That is some serious work there. Good Luck Friday on your 2000!

Scott: I agree 100% with you on " It is such a pleasure to be able to train and see improvements." That is what I am all about right now.

Everett: glad you joined in!

28/5/17 10000M SS - just wanted to burn some calories - UT1 mostly and negative splits.
Time Meters /500m Watts Cal/Hr s/m
43:12.1 10,000m 2:09.6 161 853 22
8:48.3 2,000m 2:12.0 152 822 23 134
8:41.8 4,000m 2:10.4 158 842 22 137
8:39.1 6,000m 2:09.7 160 850 22 139
8:37.8 8,000m 2:09.4 161 855 22 143
8:25.1 10,000m 2:06.2 174 897 22 149

30/5/17 BPP 10.1 9500M - target 2:10 avg but more focused on reducing spm a bit - A nice session; yesterday was the first complete day off in 3 months, I think my body appreciated it
Time Meters /500m Watts Cal/Hr s/m
40:53.7 9,500m 2:09.1 163 858 21
8:19.8 1,900m 2:11.5 154 829 22 131
8:14.0 3,800m 2:10.0 159 847 21 137
8:12.1 5,700m 2:09.5 161 854 21 139
8:08.9 7,600m 2:08.6 164 865 21 141
7:58.9 9,500m 2:06.0 175 901 21 149

[Rowan McSheen]

Greetings chaps.

Hello Everett - sounds like you're in a good place, welcome aboard.

OCD row. Heh, I like that, could be a good game to play on ss rows.

Mike: nice workout; as someone else said, that slight fade on the final rep says you were right on the money there.

So for me this morning BPP week 13 session 3: 2 x 15 minutes, first rep same pace as previous 3 x 10 mins (so 2:08.3) and improve on second rep.
2:07.5 av hr 123 peak 131 @ 23/24 spm
2:06.1 av hr 132 peak 141 @ 24 spm
Heart rate in UT throughout, just edging to ceiling of UT1 at the end of the second rep.
This was the one that defeated me earlier. What a difference a few days make and I have no idea why but today it was a doozy. On the first rep I kept trying to ease off but still sliced nearly a second from the pace. Second rep a bit harder but taking care not to run away with it (which I think was my mistake last time). At the halfway point, where I conked out previously, I reeled off 10 sub-2 strokes and then did it again at the finish. Just because I could and to properly show it who's boss!

Really enjoying my erging these days

[mdpfirrman]

SS work today (but lowered the meters a bit) - 30' @ around a 2:11 (slightly over, I forget exactly). Wasn't pushing it at all. We'll see how I'm feeling tomorrow if I do the 2K or not. Part of me wants to and part of me wants to wait till I'm showing better times. Still aggravated that I didn't set a PB last year when I was showing so strong in the Fall. Since then, my times are nearly two seconds off per 500. Despite not showing that great on the PP in the Winter, I still managed to almost tie my PB (7:19 -- off by a couple 100s of a second from actually beating it). If it were a race tomorrow, I might be able to manage a 7:22 or so. Without racing anyone (and the adrenaline), I'm thinking 7:25 or so. I'm just deciding if I want to push my body that hard tomorrow or not! An all out 2K takes a lot out of you. Maybe I'll pump myself up about it tomorrow to do it.

Got my LiveRowing cable in today finally! This came up as a conversation a while back (Ivo and Greg I believe). One of the new features of LiveRowing (in beta testing) is integration with Strava, where you can see per stroke data. I think that was one of the downfalls Ivo mentioned, along with not being able to integrate it with direct loading to the C2 log. Looks like they might have addressed one issue. One other challenge I face with LiveRowing is that I row at my gym with a PM3. I might have to sneak in a computer and update the firmware on the PM3 myself to get it to work with the LiveRowing app. I made the mistake of asking the gym staff if I could do it and that become a dissertation in the abilities of the C2 that they were completely unaware of... They answered my question of programming their PM3 for them with a "we'll get back to you on that", which never gives me great confidence.

[lwtguy]

Despite not showing that great on the PP in the Winter, I still managed to almost tie my PB (7:19 -- off by a couple 100s of a second from actually beating it). If it were a race tomorrow, I might be able to manage a 7:22 or so.

That's a great testament to your fitness base.

[calalli]

today is a perfect example of my conflicted nature. BPP 10.2 is 3x2000M/4'r. I decided I did not want to do that because I did not want to get into racing my previous times. After warming up I decided to do a 5000M SS instead. Then after a fairly easy start I decided to try for a PB and as the session went on I realized I could beat 20 min. So, I ended up with the hardest row in my 12 weeks experience, but I got a PB

Time Meters /500m Watts Cal/Hr s/m
19:58.2 5,000m 1:59.8 203 999 23
4:07.8 1,000m 2:03.9 184 932 24 138
4:00.2 2,000m 2:00.1 202 994 24 148
3:58.7 3,000m 1:59.3 206 1008 23 154
3:57.1 4,000m 1:58.5 210 1022 23 157
3:54.4 5,000m 1:57.2 217 1047 23 164

Tomorrow I will do 8000M hopefully at r18 and then I am off for about ten days.

[mudgeg]

Don't know what has happened to me really, but unlike Stu (@Rowan McSheen) who is enjoying his erging, I seem to have completely fallen out of love with it right now.

Managed two days of the PP before I a was unexpectedly hit with two very long days at work, then a whole bunch of family stuff. Result I lost four straight days, so my only choice is to start the PP again or bail out. Today and yesterday I have done a 10k and a 40 minute but my pace is just horrible. A few weeks ago I did a 2:11 for 10k, now I'm struggling at 2:19. I don't think it's so much my cv fitness but a general lacklustre feeling about even getting on the bloody machine, I also turned 60 last year and a big part of me is thinking 'why is this old fool doing this'.

I really need to revitalise my rowing and start enjoying it again because right now this is no fun and just plain drudgery. Any suggestions very welcome.

[barrec]

Thanks for the warm welcome, all!

30' steady today @2:10.9 average. I've really been focusing on my form this go around which has revitalized my interest in the slow and steady rows.

@Gordon: I am sorry to hear about the tough week and disinterest in rowing. I wish I had a magic answer for you. All I can share is I had a bit of an 'ah-ha' a while back about why I was back erging: the path is the goal. I'm hoping this mantra stays with me as I've totally experienced it being 10 times harder getting back on the erg after missing a session or two because of life. I'd say whatever it is you enjoy about the experience is why you do it - not the PP itself. Best of luck!

[Rod]

Don't know what has happened to me really, but unlike Stu (@Rowan McSheen) who is enjoying his erging, I seem to have completely fallen out of love with it right now.

Managed two days of the PP before I a was unexpectedly hit with two very long days at work, then a whole bunch of family stuff. Result I lost four straight days, so my only choice is to start the PP again or bail out. Today and yesterday I have done a 10k and a 40 minute but my pace is just horrible. A few weeks ago I did a 2:11 for 10k, now I'm struggling at 2:19. I don't think it's so much my cv fitness but a general lacklustre feeling about even getting on the bloody machine, I also turned 60 last year and a big part of me is thinking 'why is this old fool doing this'.

I really need to revitalise my rowing and start enjoying it again because right now this is no fun and just plain drudgery. Any suggestions very welcome.

This feeling comes to the best of us from time to time so don't worry Gordon, you're not the only one who's in the erging ''doldrums''!

I'd suggest taking a ''mental rest'' for a while, it certainly works a treat for me. By ''mental'' I mean you keep training (maybe not as often) but set your targets and expectation levels a lot lower, I certainly find that this approach really helps to get rid of that ''Lacklustre about even getting on the damn thing'' feeling as I know it's not going to hurt as much as it sometimes can.

As an example you say you were doing 10k in 2:11 but now struggle with 2:19...well how about a session of 10k with a target of 2:25?...see what I mean...maybe that sounds like you could almost look forward to it!

Just go easy for a while and you'll soon find the enthusiasm returning. I'm 60 in September and taking it easy until August (although I am doing a lot of running) when I'll be getting back into some serious stuff ready for the 2k races from around October through to February.

You're welcome to join in with some of the sessions I'll be doing at that time if you like....it's a fun thing for us ''old fools to do''..

Good luck with it.