Pete Plan 2017

[hjs]

W1.3
5x1500m/5:00r
First 4 intervals at 5K PB pace, last interval at around 2K PB pace.
Time Meters Pace Watts Cal/Hr s/m
25:39.9 7,500m 1:42.6 323 1412 30
5:11.4 1,500m 1:43.8 313 1376 29
5:11.4 1,500m 1:43.8 313 1376 30
5:11.3 1,500m 1:43.7 313 1377 30
5:11.2 1,500m 1:43.7 314 1378 30
4:54.7 1,500m 1:38.2 369 1569 34
r2,502m

100% sure your current 2k is sub 6.30

[derico]

Great to read of all recent activities, BPP/PP interpretations and opinions!

Yesterday's morning 30 minute row turned into PB after slow start.
Time Meters /500m Watts s/m
30:00.0 7,329m 2:02.8 189 950 20
6:00.0 1,401m 2:08.4 165 867 19
12:00.0 1,478m 2:01.7 194 966 21
18:00.0 1,486m 2:01.1 197 977 21
24:00.0 1,478m 2:01.7 194 966 21
30:00.0 1,486m 2:01.1 197 977 22

Had planned to do the endurance intervals in the evening but with limited time decided to repeat the 30 minute row with a faster start for 2nd PB of the day - surprised myself by holding the steady pace and not blowing up!
Time Meters /500m Watts s/m
30:00.0 7,501m 1:59.9 203 996 21
6:00.0 1,499m 2:00.0 202 995 22
12:00.0 1,509m 1:59.2 206 1009 22
18:00.0 1,501m 1:59.9 203 997 22
24:00.0 1,476m 2:01.9 193 963 21
30:00.0 1,517m 1:58.6 210 1020 21

Look forward to 5 * 1500 / 5r today/tomorrow!

[-marius-]

@hjs - I would not be surprised if I see 6:2x.x but it is not coming by itself

@derico - Solid! Looking forward to see the results from the 5x1500m

[hjs]

@hjs - I would not be surprised if I see 6:2x.x but it is not coming by itself

@derico - Solid! Looking forward to see the results from the 5x1500m

Mwa, you don,t need 100% got it. Start looking at 6.1x.x

[barrec]

@hjs thanks for the guidance!

[derico]

Did my 5 X 1500 / 5r in new surrounds of a Glasgow gym with ropey ergs. Target pace of 2.00 met on reps 1 - 4 followed by a tired legged 1.54.2 on rep number 5 giving 1.58.8 target in 3 weeks time! Enjoyed it in many ways!

[derico]

Today was my PL week 1 hard distance - 10k at average 2.02.8 pace after slow start.

[calalli]

28/6/17 BPP 12.3 3x10min / 3'r - target was 2:06.6 for first two intervals, then to beat it. I did better but had a positive split in there - oh well.
Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,214m 2:04.7 180 919 25
10:00.0 2,410m 2:04.4 181 924 25 114
10:00.0 2,389m 2:05.5 177 907 25 123
10:00.0 2,415m 2:04.2 183 927 26 126

29/6/17 BPP 12.4 8000M - was supposed to be easy with slow rate - 20 -22 - I messed that up - just a steady state negative split longer row
Time Meters /500m Watts Cal/Hr s/m
34:54.6 8,000m 2:10.9 156 836 24
7:07.6 1,600m 2:13.6 147 804 24 138
7:05.4 3,200m 2:12.9 149 812 24 141
7:01.9 4,800m 2:11.8 153 825 24 141
6:55.2 6,400m 2:09.7 160 851 25 146
6:44.5 8,000m 2:06.4 173 896 25 151

Before this I completed the CTC for June - got a penalty for the first split spm but I will take it. It is really hard for me to focus on stroke rate so much; which is why I need to keep working at it

Time Meters /500m Watts Cal/Hr s/m
7:45.1 2,000m 1:56.2 223 1065 26
1:58.6 500m 1:58.6 210 1021 23
3:55.0 1,000m 1:57.5 216 1041 26
1:51.6 500m 1:51.6 252 1165 30

[-marius-]

@calalli - Congrats on your new pb's! Solid work

W1.4 30 min steady distance on old shitty model d at my gym.. I hate these workouts after 15 minutes my butt is falling asleep, from there and in it is torture sitting on the seat. Tried with bike shorts with padding, did not help anything. What do people do?
Forgot the first 10 minutes that the stroke rate should be between 22-25
Time Meters /500m s/m
30:00.0 7,850m 1:54.6 20
5:00.0 1,309m 1:54.5 18
10:00.0 1,308m 1:54.6 17
15:00.0 1,309m 1:54.6 22
20:00.0 1,302m 1:55.2 21
25:00.0 1,309m 1:54.5 21
30:00.0 1,314m 1:54.1 22


And to something more "enjoyable"
W1.5 5K hard distance this morning at 06:15 less than 12 hours since 30 minute row and 75 minutes of powerlifting.
Smashed my previous 5K PB with 15.9 seconds
Time Meters /500m Watts Cal/Hr s/m
17:02.3 5,000m 1:42.2 328 1426 31
3:25.4 1,000m 1:42.7 323 1410 30
3:25.2 2,000m 1:42.6 324 1414 31
3:25.5 3,000m 1:42.7 323 1409 32
3:25.5 4,000m 1:42.7 323 1409 32
3:20.7 5,000m 1:40.3 346 1490 34

[hjs]

Impressive Marius, given the way you are so "untrained" yet, thats the only reason you get a sore butt right now, lots to come. Sub 1.40 soon and more. You certainly are no natural sprinter given the good longer distance you already pull.

[-marius-]

Impressive Marius, given the way you are so "untrained" yet, thats the only reason you get a sore butt right now, lots to come. Sub 1.40 soon and more. You certainly are no natural sprinter given the good longer distance you already pull.

Thanks. Not sure about sub 1.40, felt more than hard enough at the current pace
Seems like my body reacts better to longer distances. I was hoping to get back into proper power lifting and then transfer it to erg sprints, but to many injuries in the past seems to stop that at the moment.

[hjs]

Impressive Marius, given the way you are so "untrained" yet, thats the only reason you get a sore butt right now, lots to come. Sub 1.40 soon and more. You certainly are no natural sprinter given the good longer distance you already pull.

Thanks. Not sure about sub 1.40, felt more than hard enough at the current pace
Seems like my body reacts better to longer distances. I was hoping to get back into proper power lifting and then transfer it to erg sprints, but to many injuries in the past seems to stop that at the moment.

Correct me If am wrong, you don,t seem to have an aerobic background, if so than its different. You need some time to build the "engine" but our aerobic system can be improved a lot. If I where you I would focus on building a good base. That means longer, calm sessions at lower strokerates.
You potential for longer work seems to be pretty good, sprints are ok, but to me a level lower. And yes sprintwork on the erg is easy to get injured, aerobic work much less so.

Re that 1.40, really you will pull that, this 5k was done at relative a high strokerate for you height, if you build your stroke this will lower a bit, on top of extra fitness, both will give you extra speed. What feels fast now will be "easy" in half a year.

Races on the erg are aimed at 2k, if you improve a bit you could be pretty competative in the 40+ class.

[derico]

PP week 1 complete with another 10k distance piece today. Hopefully some hillwalking tomorrow and a rest from the erg after 270 km in June.

[calalli]

@marius: nice 5000M! Henry is right, you will be posting some awesome times a your meters build up. As to the sore rear end, I toss a flat memory foam seat cushion on top of the hard seat. Seems to help up to an hour or so on the erg.

#Derek: That is a lot of rowing for the month, you seem to like those middle distance efforts a lot. Keep it up!

30/6/17 BPP 12.5 4x800 /2'r - well I went off plan and did TTs for the shorter sprints; just wanted to post some times to see where I am. There was no rhyme or reason to the workout itself or the order in which I did these. SPM were much higher than I would have expected for all of them, but on the 1000 I completely died on the last 200M

500M
Time Meters /500m Watts Cal/Hr s/m
1:39.6 500m 1:39.6 354 1517 38

100M
Time Meters /500m Watts Cal/Hr s/m
0:18.3 100m 1:31.5 457 1870 46

1000M
Time Meters /500m Watts Cal/Hr s/m
3:35.3 1,000m 1:47.6 281 1264 34

1 Minute
Time Meters /500m Watts Cal/Hr s/m
1:00.0 307m 1:37.7 375 1589 39

[TimDoyle]

While I've been following this thread quietly in the background (sorry I guess that's called lurking?) I've also been working away at the BPP. Today I completed Week 8 and decided to look back at how I might have improved over time. The attached charts from Rowsandall.com show the changes in stroke length, stroke rhythm, power and pace since I started the BPP in April. I know this mixes up the longer SS sessions with the faster intervals but I've been concentrating on consistency and technique improvement so I thought a comparison might still be valid across the different sessions. Anyway it makes me feel better to see some positive inclines on the charts especially when work and family commitments make continuity a on-going challenge

Sorry about the low resolution of the image but the 125kb 1000px x 1000px attachment limit doesn't really allow for a better image.

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