Pete Plan 2017

[calalli]

@Dereck - Nice job on the 10K, negative splits are always great to see
@Scott-thanks for the encouragement. I think I am fighting a bug of some sort as well, but I'll keep at it. You are making progress; I have not done a lot of yoga, but enough to know it can be a serious workout.
@Ivo - Yeah, I have lost the low hanging fruit, about 50lbs. I think the BPP is a bit more aimed at building the aerobic base than the PP, but I am not sure. I am certainly doing a lot of longer stuff, but not like you are, at least not yet. I have learned that the longer rows do not have to be a race to a PB every time. I just try to meet the pace from prior sessions, and do a bit better if I can, but don't beat myself up about it. Anyway, I think I will stay with what I am doing for now. I do a fitness program in the morning and then row in the late afternoon. My diet is pretty good these days (when not on vacation), so I will see if I can keep the weight loss going like this.

14/6/17 BPP 10.3 8000M: I just wanted to meet the pace from last time, 2:10.9. Did a bit better but it was more effort with a higher HR throughout. Is it a bug or vacation? I am not sure.

Time Meters /500m Watts Cal/Hr s/m
34:40.2 8,000m 2:10.0 159 847 21
7:00.3 1,600m 2:11.3 154 831 22 135 end HR
6:58.3 3,200m 2:10.7 157 839 21 142
6:56.1 4,800m 2:10.0 159 847 21 143
6:54.2 6,400m 2:09.4 161 855 22 146
6:51.3 8,000m 2:08.5 165 866 21 151

[derico]

Set off optimistically on just above PB average and caved in the 4th split which was then a rest interval for split 5! Quite possibly dehydrated before I started, come to think about it - cold beer recovery underway! This will do all the same for this week's PP hard distance!

Time Meters /500m Watts Cal/Hr s/m
42:53.9 10,000m 2:08.7 164 864 18 154
8:25.9 2,000m 2:06.4 173 895 18 179
8:25.4 4,000m 2:06.3 174 896 18 206
8:24.6 6,000m 2:06.1 174 899 19 81
9:17.8 8,000m 2:19.4 129 744 16 101
8:20.2 10,000m 2:05.0 179 915 20 204

[calalli]

15/6/17 BPP 10.4 8000M - Plan today was just a slow SS at low UT1 - still not feeling great but wanted to do something. Mission accomplished, but perceived exertion still quite high
Time Meters /500m Watts Cal/Hr s/m
36:32.4 8,000m 2:17.0 136 768 21
7:25.3 1,600m 2:19.1 130 746 20 120
7:18.5 3,200m 2:17.0 136 767 20 124
7:17.0 4,800m 2:16.5 137 772 21 124
7:17.5 6,400m 2:16.7 137 771 21 132
7:14.0 8,000m 2:15.6 140 782 21 131

[sdr2017]

@Derek, nice 10K and 8 K. Good negative splits all the way down. I find myself running into the perceived exertion vs. my ambitions frequently.

@Cal, Nice 8 K. Your HR looks reasonable and it increases with increasing exertion, which is what we should expect. The range seems fine to me (but what do I know?)

I have a slightly off topic question. What type of HR monitor are you using? I have been using a Polar H7, but it just goes bonkers on the rowing machine. I move over to the bike and it is nice and steady. I am picturing strange charge buildup with the rower acting as a Van de Graaff generator, but that is probably just silly. It is true that for the past few weeks it has been useless on the rowing machines but works during other exercise sessions. Advice?

BPP Week 13.2: 4 X 1000 M/r3
4:07.0 1000 2:03.4 23
4:04.5 1000 2:02.2 23
4:02.4 1000 2:01.2 24
4:13.4 1000 2:06.7 23

I wanted to pull the last one under a 2:00 pace, but I just ran out of steam. My ambition exceeds my fitness. I need to find satisfaction with my progress and keep working the program. Patience.

[Rowan McSheen]

Morning chaps. Not been here for a few days. It was all going so well, was really enjoying the erging, and then ... something went ping in the left buttock/top of leg area. Or rather, it went PING. And I went "ouch" or words to that effect. I suspect this is to do with the low-level hip and lower back niggle that's been bothering me for a while. Feels sciatica or hamstring related but whatever it is, it was a warning and has forced a rethink.

After a few days of no erging or running the situation is that I can paddle or jog gently and for a short while but anything more than that, eg, pushing the pace a bit up the slight gradient at the end of my road, irritates it again.

I've parked the BPP and am going for an extended period of paddling/jogging at low aerobic rates. Can't complain too much: a 3-mile jog and 5K UT2 paddle at opposite ends of the day is more than many can do, but still ...

I wish good luck and continuing improvements to all and will return to the fray in due course once this has been sorted or has gone away.

[IefTheChief]

@Rowan, that sounds horrible! Wishing you a good recovery mate.

@sdr, I also use that Polar H7 and it suddenly stopped working a few weeks ago. But then I found out I had been using another chest, for an older Polar HR device. When I swapped it for the right one it worked fine again. Didn't know there could be a difference between the bands, but the plasticky bit at the back looks different. Also, it only works properly if I moisten (if that's the right word) the back bit, if I use it when dry it doesn't register properly until I'm sweating.

@calalli, nice 8K. All meters count so well done. How have you defined your HR bands? I'm still struggling with that one but have decided it's not very important, I think I know the difference between aerobic (UT1-2) and anaerobic (AT+) by how my body feels. I've just used this one as a guidance: http://www.freespiritsrowing.com/forum/ ... calculator.

@mike, yeah I'll keep doing what I do for now since it's working. Will also do some OTW sessions soon, very much looking forward to that. I'm afraid I'll never be very disciplined on the food front, just like nice food and a beer too much, so have accepted I'll need serious workouts to keep my weight for the rest of my life

[derico]

@sdr I use the Garmin HR monitor with soft strap and have the same problems of no reading/misreading. Today's workout is possibly the first where the HR reading seemed to follow my effort level (plus drift) for the entire piece whereas previous similar effort was all over the place! Had similar problems when used on bike & turbo trainer.

Another 10k with a soft start and a harder finish...

Time Meters /500m WattsCal s/m HR
42:40.8 10,000m 2:08.0 167 873 18 146
8:59.8 2,000m 2:14.9 142 789 16 130
8:33.9 4,000m 2:08.4 165 867 18 139
8:31.4 6,000m 2:07.8 167 876 19 145
8:25.3 8,000m 2:06.3 174 897 19 150
8:10.4 10,000m 2:02.6 190 953 21 167

[calalli]

@Scott: Great effort on the 4x1000M. You left it all out there - nothing to feel bad about. My last 8000M was much slower than the day before, just trying to keep the HR in check. I definitely have a chest cold and it is affecting my rowing. I use a Polar H7 as well. It seems to work well connected to the PM5. I could not begin to guess what the issue you are having is from. I wear my Polar A360 watch as well and track the workout with that. the HR charts are largely in sync so I think I am getting a fairly good read of things.
@Ivo: I had not seen the calculator you linked before, but my bands from the indoor rowing site seem to align well. I am using 220-age for the max so I am sure that it is not real accurate, although I have never been able to exceed 165 in any rowing workout. I kinda use my breathing as a guide, when I start breathing twice per stroke I know I am in the AT ranges
@Stu: Hate to read that about your PING. I hope it heals quickly, some times they do. Just a few weeks ago I popped a hip flexor (literally felt it go pop pop) while stretching and was afraid I would be down for weeks. A week later there was virtually no lasting affect. Good luck and hope to see you back at it.
@Paul: I am impressed at the range of training methodologies you can cite. You must have spent a lot of time and effort to follow these experts. This is the kind of supportive post I look forward to seeing from you.
@Derek: Nice 10K! That is the way I usually do them so I know that last split was a killer

16/6/17 BPP 10.2 3x2000M / 4'r - yeah, a rerow after my HD earlier this week. Pretty slow but I got the meters and I can say I finished it. I tried rerow on the PM5 and it stopped after the 1st interval, so it is split up, but my average is slower than it was in week 6 I think. That is my cold - not gonna sweat it.


Time Meters Pace Watts Cal/Hr s/m
8:09.8 2,000m 2:02.4 191 955 24
8:09.8 2,000m 2:02.4 191 955 24 147 end HR

16:43.9 4,000m 2:05.4 177 909 23
8:19.3 2,000m 2:04.8 180 918 23 146
8:24.6 2,000m 2:06.1 174 899 22 146

[derico]

Once again lacked the discipline to either UT2 all the way or go for PP weekly hard distance - hence something of a no man's land of a row across all HR zones!
Time Meters /500m Watts Cal/Hr s/m
42:31.1 10,000m 2:07.5 169 880 18 138
8:47.9 2,000m 2:11.9 152 823 17 139
8:31.9 4,000m 2:07.9 167 874 18 82
8:28.0 6,000m 2:07.0 171 887 18 151
8:26.5 8,000m 2:06.6 172 892 19 153
8:16.8 10,000m 2:04.2 183 928 20 168

[optimuswolf]

Evening all, lots of good longer rows - I've only actually rowed 10k once and found it pretty difficult.

Didn't post my midweek SS as it became a bit more of a technique session, trying to deconstruct my stroke following advice on this forum. I'm really unhappy with how it looks but tbh haven't made much progress in sorting it. And I'm not prepared to miss PP sessions while I'm feeling good so on we go.

C2 W2 S3 (4x2000 5'r - target 1:57.8 from first cycle)
8000 31:12 1:57.0 25
2000 7.50.2 1:57.5
2000 7:48.9 1:57.2
2000 7.47.6 1:56.9
2000 7.45.6 1:56.4

So...I found this very tough, and was hanging on for the final 1500m. I think I probably pushed a bit hard on intervals 1-3. No idea where I'll come out when I take on a timed 5k at the end of this cycle. 19:40 would be good - I'm much better at intervals than hard distance.

[sdr2017]

@Paul45, thank you for passing along advice about Pete's Plan from Pete. (Should I assume it is THE Pete?) Flat intervals sounds like good advice, especially after over-extending myself more than once. Your input is appreciated.

@Cal, I am glad to see you back. Take it easy with a chest cold--you do not want to overdo it and end up with something worse.

@Derek, you like your easy to hard 10Ks. I like your comment about covering all your HR zones in one session. That is working efficiently!

@Rowan, let us know how your are doing. "Ping" it not something I want to experience in a workout.

BPP Week 13.3
15 min X 2/r2

15:00 3394 2:12.5 19
15:00 3404 2:12.1 19

It was a good pace for me on a relatively long interval. I took it flat as Paul advised and picked up the pace slightly in the last 5 min to make the second one ever so slightly faster.

[derico]

Did a 12k piece as a change from 10k but wilted in shed heat - probably dehydrated before I started - but crawled to the line for cold Continental reward from the fridge. Will revert to more 30 minutes at 20 spm in the coming week with other sessions as per plan!

Time Meters /500m Watts Cal/Hr s/m
52:38.9 12,000m 2:11.6 153 828 18
10:23.8 2,400m 2:09.9 159 848 18
10:09.6 4,800m 2:07.0 171 887 19
10:34.8 7,200m 2:12.2 151 820 18
11:11.9 9,600m 2:19.9 128 739 16
10:18.8 12,000m 2:08.9 163 861 19

[barrec]

Great work everyone! I enjoy seeing everyone's successes and hard work. Here's my workout yesterday:

BPP 23.5 - 4x2000m, 4' rest. Goal: 1:56.0

Time Meters Pace Watts Cal/Hr s/m
30:51.8 8,000m 1:55.7 226 1076 29
7:43.9 2,000m 1:55.9 224 1071 29
7:43.7 2,000m 1:55.9 225 1072 29
7:43.6 2,000m 1:55.9 225 1073 29
7:40.6 2,000m 1:55.1 229 1088 29

I was pleasantly surprised with how well this went as this same workout last week was a bit of a struggle. I still feel the benefits of better form and am starting to do more strapless rows to increase endurance.

I'm wrapping up the BPP this week and will start my first PP cycle next! I'm excited for now...we'll see how the pyramid and waterfall treat me . I"ll be doing a 2K TT this Friday after my final BPP workout to get a pre-PP measurement. Based on my sprint intervals, I'll aim for 1:50.

[calalli]

Good work everyone - heat seems to be a creeping factor for many of us. My C2 is in the basement where it stays in the 60s F year round, currently 68 (20 C), so I can't complain about that too much.
@Derek: Nice long sessions there at a nice low rate, I gotta make more of an effort there. That cold beverage in the fridge makes a great carrot doesn't it.
@Wolf: That is a nice 4x2000M. I saw your video, and although I lack the eye to give advice I can say once you get your stroke figured out you will be smoking fast.
@Scott: Thanks again for the kind words. I think I have it beat now so no more excuses. Good job on the SS intervals. You are getting quicker.
@barrec: A nice 4x2000M for you as well. Are you doing the strapless on longer sessions or warmup/cool down? I have worked with that a bit as well, a long session once a week and then most cool downs. Should do the warmup as well.

19/6/17 BPP 11.1 10000M - Target was 2:10 or so - I was not sure how I would feel today but set a PB by about 4 sec. Nothing to post in the PB forum about but progress...also did not feel the HR stress as much today.

Time Meters /500m Watts Cal/Hr s/m
43:08.2 10,000m 2:09.4 161 855 22
8:56.9 2,000m 2:14.2 145 797 21 133
8:41.5 4,000m 2:10.3 158 843 21 140
8:34.0 6,000m 2:08.5 165 867 22 143
8:31.3 8,000m 2:07.8 168 876 21 148
8:24.5 10,000m 2:06.1 174 900 23 155

[DNA_Rower]

yesterday did BPP 17.1 10,500m. Was aiming for 2:00/500 pace, but came in with 2:00.8 which I was satisfied with given the heat. My 10k PB pace is 1:59.4/500 set earlier this year so I should be able to go faster but I am affected by the heat too much.

Today did 17.2 8x500m, 2' rest. I hadn't done week 11 (W11 sets the pace for W17; I kinda jumped in to BPP at W13 I think) which sometimes makes a real pain to know what pace to use. I had done a 4*1000m at 1:50/500 a wee while ago so thought I would aim for that. After first 4 intervals I realised I could probably pull the rest quite a bit harder, and I especially increased the pull on the last interval. See below image for the actual numbers (PM3 so no easy upload).

Thing is, it was only on the last interval that I pulled at a pace that would get me under a 7' 2k. I can't imagine doing a whole 2k at that pace, which is a bit disheartening. I've only ever done one 2k test, which was back in 2011, at a pace of 1:46.8 (7:07.4), which nearly killed me!