Pete Plan Group - Startup Aug 20th thru 22nd

[aussieluke]

I admire you for picking the handle back up.

This.

I failed a 2k test the other day with 350m to go. Totally regret not finishing. Even if it would have taken me another 2 minutes.

[JohnAd]

Maybe I'm pushing myself too hard on Days 1 and 3?

My view when I did the BPP was that the programme was 3 hard days spaced out a bit, the view seems to be if you're doing the optional days then you may want not to push the distance days. The speeding up at the end is good don't apologise for that.

[JohnAd]

Glenn/Luke Thanks.

10' sounds like a journey to hell.

Yep, I'm in no rush to improve my distance on that one.

[bisqeet]

.... Dean didn't start out rowing half marathons sub 2:00 pace. Gradually his HR came down on his SS rows and he gradually upped the pace. Dean does a TON of UT2 work and all that SS work pays off. Too many rows that are hard just gets you injured.
...

first HM was 2015 - only did one that year (and only 860k)
-flat out at R30, sore ass, hurting and nearly died
-pace was 2:10..

I remember setting targets for the 5k at 2:00 pace, then the 10k at that pace.
I beleive i was still wapid wabbiting along the slide at 30 spm..

following advice (in a nutshell, train slow to go fast) from more wiser than i helped.
that and time on the seat.

I was always quite fit, and thought i had a good aerobic base.
i would say now - it is vastly better.

I guess what i am trying to say is - put in the time and effort and you will be rewarded.
don't go apeshit trying to pb every week, listen to your body.
if you need that day - take it.

PetePlan is fun and brought me a lot of speed for the shorter distances in short time.
changing to High volume, low intensity got my aerobic base upto scratch on which to retest myself on PP.

Not dissapointed yet...

[mdpfirrman]

SS day for me today. Went to the "other" gym - the one farther from my house - one older C2 machine (was very, very dirty so had to clean the rail before starting). Did 10000m in around 44:20 or so (2:12.7 pace / SPM 22). Pushed too hard at the end though to call it smart. Guilty of getting bored and not using it fully for recovery. If I do that, I'll do it more on my final SS day knowing I have off the next day -- still not smart for me and certainly not that 80/20 split I like easy over hard (with PP it's more like 70/30 anyway if you're doing warmups and cool downs).

Thanks Dean. Shouldn't have singled you out but I've watched your progress over the last year - pretty amazing how the HR slowly slows over time at the same paces - that's all I was trying to explain for the BPP's folks. Let your HR / recovery / freshness dictate your rate, not the other way around.

Nick - go as easy as you have to after an interval day!

John - Nice work on keeping at it. That's really hard to do. I've blown up many of my speed / hard sessions.

[Bloodbuzz Corio]

@Dean - congrats on the 5 million meter mark!

PP 2.2.7 - 2k TT 6:59.6 woot!

Guys I know this isn't a PP workout but thought given how much I've gained from this thread it was more suitable to post it here than the PB thread - hope that's okay.



I've been spending far too much time recently thinking about 2k TTs and PBs - should I do one before my first racing experience later in the year, if so when and when I do how fast should I go, what taper, warm up, pacing should I use, how much would it hurt, would I HD or vomit etc etc. I felt the thinking was becoming unproductive and so I decided to line up a 2k TT before I went away and see how I went. Was actually planning it for tomorrow morning but then got so worked up about it today just decided to have a crack.

My recent sprint intervals were probably not quite indicating sub 7, but had that as a target, planned a Mike C pacing (800m @ 1:46, 600m @ 1:45, 400m @ 1:44, 200m @1:43) and if I couldn't speed up but could hold 1:46 would still have been a PB.

I'll be honest as I sit here an hour later I can't actually remember how much it hurt during it - I'm wanting to say it was about as expected until the last 250m, but then I did have a real issue because I was pulling absolutely as hard as I could, but I started slowing down - whilst giving it my absolute all a few of the strokes in the last 100m were at 1:46 and I was really worried I was going to miss out by under a second. (You can see the fade in the pace chart.) Pulled right through the 0m mark but wonder even if I was slightly lucky here on the timing of the strokes to get under the 7:00. Dunno why the Logbook entry says 1211 strokes from ErgData - there were actually 220.

This was definitely 100% - I felt utterly horrid for the the next 30 minutes - feeling pretty stoked now but! Soundtrack was the last 3 minutes of Blur's 'On Your Own', Carter USM's 'Do Re Me, So Far So Good' and then the first 60 seconds of Ned's Atomic Dustbin's 'Grey Cell Green' - though I certainly don't remember that one coming on. And now it's beer o'clock!

[mdpfirrman]

Congrats Rohan!! Heck yeah post it here! Breaking a 7 minute mark isn't an every day thing! Hearty congrats on that. That puts you into a new league! "We're not worth..." and all that.

Sounds honestly like a 2K all out should feel (not that I know what breaking 7 minutes feels like). That's huge.

There's your "lightweight" guys for the team!!!

Rohan - how many meters have you rowed? You log doesn't indicate that many. Looks like you just recently started logging. Just curious to see how long it's been to break 7 minutes for you.

[Litewait]

BPP Week 5.4 20min

Guessed at a rational constant pace of 2:13.5 that I could keep all the way through. Came pretty close running at about 90%.

20:00.0 4,508m 2:13.1 148 809 22
5:00.0 1,123m 2:13.5 147 805 24
10:00.0 1,122m 2:13.6 146 802 23
15:00.0 1,127m 2:13.1 148 809 23
20:00.0 1,136m 2:12.0 152 822 21

@Rohan: Just wow. You break 7' and I am just hoping to break 8' some day.

[Bloodbuzz Corio]

Mike - thanks! In terms of total meters I really don't know unfortunately - I only started using ErgData a few weeks ago and had only entered one or two rows manually prior to that - so certainly the figure there isn't representative of the total.

I really got into the erging in about March of this year - prior to that I'd been averaging exercise around 4 times a week for the previous couple of years which was a mix of cardio (mainly running) and some resistance - a bit of an increase in frequency since then, still was doing some weights but probably 3ish SS of ~10k and 1ish intervals or something on the erg, so the switch onto the PP in Aug wasn't a huge change - though I have cut out all weights, the 6 days a week has certainly been an increase in total volume, and I've loved the structure of it. Lots of my PP SS days have been only 8k - I would like to do some more that get closer to an hour - but obviously not complaining about the progress so far!

[G-dub]

I'm speechless, Rohan! And more than a tad jealous of both this and the 5K you put up. Very well done, sir!

[jackarabit]

Chinny chin chin, Rohan, just by the hair of! Another Pete alumnus made good. Trying to think who else sub-7. Hartmut Dicke summer 15. Maybe Magnus Kack summer 15? Dean in fall 15? Mike, anyone else limbo under?

[mininick]

@Rohan: Just wow. You break 7' and I am just hoping to break 8' some day.

You took the words out of my mouth. Well done, Rohan!

Nice consistency in that session, Litewait. Particularly impressive that your rate went down in the final 5' and you managed a faster pace.

[mdpfirrman]

Chinny chin chin, Rohan, just by the hair of! Another Pete alumnus made good. Trying to think who else sub-7. Hartmut Dicke summer 15. Maybe Magnus Kack summer 15? Dean in fall 15? Mike, anyone else limbo under?

Don't know Jack. I was a late joiner (last Fall was my first go around).

http://log.concept2.com/rankings/2017/r ... L&gender=M

Also, Rohan cracked one of my longer term goals - 90th percentile on the 2K at the same time for his age group. Rohan - you have a shot to really climb that ranking board (having just started basically in March).

[JohnAd]

PP 2.2.7 - 2k TT 6:59.6 woot!

Awesome effort, I hope that first sip this evening tastes ambrosial, you certainly deserve it. Pretty good soundtrack too

[mudgeg]

PP Beginners Week 4 Optional Day 4

6000m row (target same pace as last 6500m piece)

After really struggling yesterday, I did my warm up as usual but even at a relatively gentle pace I could tell my legs were tight and energy levels were low, although I felt otherwise fine.

So I cut my losses and decided to do the 6000m in two intervals with a 3 minute break.

1. 2:12.6
2. 2:13.7

So average of 2:13.1 and I even managed a hard sprint (c1:45) on the last 500m of both.

I am going to take a break tomorrow. The week started with such great promise - a 2:10.2 for 6500m which was my best ever for such a distance and then decent times on the hard 3 x 1000m intervals. The trouble was that because of work commitments I did not take a break after the intervals and I really should have done because I pushed so hard. Won't make that mistake again. Pete says explicitly that rest is an important part of the programme.