Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Jack! You are amped up I think. But good going anyway!

I ran for 30' and rowed for 30' at 2:10 r20 this morning. May roll an easy 30' session tonight with a little weight training. Or not. One of the things about this stinking plan is that the SS rows feel anticlimatic and also tough since there was good effort the day before AND the next intense row is always waiting the next day! Hard to let the mind rest.

[Bloodbuzz Corio]

Don't forget, the Ss are your recovery rows.
Its always to easy to find total speeding up.
Avoid building up any lactate on your Ss days. It will effect your hard sessions.
I try not to go over 135 HR, which is about 60%

Dean - is that 60% of your max HR or HRR? My max HR is 196 and my UT2 range is 146-153 so this row today certainly didn't get out of UT2 and would have topped out at ~67% of HRR. If increasing speed I would still have been planning to stay in the UT2 range (so below 70% of HRR) - but would you feel even that may be excessive?

[mdpfirrman]

You should be fine at that Rohan I would think.

Goal was 1:57.3 (PB 5K)

1500 / 1:56.6 / 28
1500 / 1:56.4 / 27
1500 / 1:56.2 / 27]
1500 / 1:56.4 / 28
1500 / 1:53.0 / 28

Avg 1:55.7 / 27

I was a bit surprised at this row today. I was pretty good about taking it easier yesterday and sticking to the SS paces (PB2K plus 25 to 30). I had said that I've done a 1500 X 5 recently. I was wrong. I've actually done the pyramid and the 4 X 2000 twice in the last month but not the 1500 X 5. It was challenging no doubt. I did go for it on the last one but ran out of gas at the end. I was holding a 1:51 / 1:52 pace for quite a while until the last 350 meters or so. Just ran out of steam.

I've been lifting all year prior to my rowing. Today I didn't (I'll try to get my lift in tonight). I forgot to eat before this row (not a great idea). Although I eat LCHF for the most part (and practice intermittent fasting too so I'm pretty good at burning fat for energy), it's still a great idea to do a mini carb load before the intermediate rows and eat a bit of carbs right after. You don't have to go overboard. We're talking a piece of fruit or something before and some simple carbs after but it does help you during the row and for recovery after.

Looking like I might have to push a bit more on my 5K times as shown by this workout.

@ Jack - I've been guilty of that quite a bit. It's easier to do when your doing PP in a group and you've been pushing speed all week. You were feeling like an unleashed beast on that SS workout!

[G-dub]

Good one Mike.
Funny, I was just reflecting on how many carbs I am munching this week. Also was thinking that doing PP on low carb would be very challenging. Good on you for being disciplined.

[Pie Man]

Nice set Mike. My PB for 5k is very similar to yours yet my 2k is 20 seconds slower so I guess there is more to gain in your 5k.

I'm just about to go and do my 1500 x 5, with the same target time as you, I'm not feeling confident, but will give it my best shot.

[derico]

Shortened rest intervals to 2 mins due to lack of time...

5_1500_dc.jpg (41.67 KiB) Viewed 6050 times

[mdpfirrman]

Shortened rest intervals to 2 mins due to lack of time...

5_1500_dc.jpg

Be careful with that. Your HR won't recover fully enough to get the true benefit of doing the PP if you're shortening the rest. Toward the end of my intervals, it takes me a good 3 minutes to recover on HR. You were probably working the last few sets starting with your HR still elevated.

@ Piers - I wonder at times if my PB 2K is an outlier at times. It was my PB 2K by 11 seconds if I recall. It was my first and only race. Perhaps the adrenaline from the race?? Not sure but I suppose my PP paces are indicating it wasn't that much of an outlier.

[bisqeet]

Don't forget, the Ss are your recovery rows.
Its always to easy to find total speeding up.
Avoid building up any lactate on your Ss days. It will effect your hard sessions.
I try not to go over 135 HR, which is about 60%

Dean - is that 60% of your max HR or HRR? My max HR is 196 and my UT2 range is 146-153 so this row today certainly didn't get out of UT2 and would have topped out at ~67% of HRR. If increasing speed I would still have been planning to stay in the UT2 range (so below 70% of HRR) - but would you feel even that may be excessive?

Hrr.
I have a rather low rest pulse - 42 / 180
I have a good aerobic base, but also hashimoto which effects my whole metabolism. I suspect the latter is the main cause. Also means my max is relatively low.
I forget normal people have normal zones compared to mine. Mea culpa

[jackarabit]

Going by the pace guide at Indoor Sports Services UK, for UT2 aerobic endurance zone, ranges are 65-70% HRR + RHR and 45 to 60% of 2k PB power in watts.

[eliotsmith]

I should have heeded Jack's advice. I think the BPP will be enough for me this fall. 6 sessions a week is simply too much to fit in to my week at this point. I wish you all the best with your rowing.

Eliot

[mdpfirrman]

I should have heeded Jack's advice. I think the BPP will be enough for me this fall. 6 sessions a week is simply too much to fit in to my week at this point. I wish you all the best with your rowing.

Eliot

Eliot, I know personally I have no problem if you want to post up your BPP stats here. I'm fine with that.

[jackarabit]

Keep at it Eliot. Two hrs. per week are all that's needed for CV fitness. Until next time don't be a stranger.

[S-man]

W1D2 - SS 8k. Wasn't sure at what pace I should do the SS. It's meant to be a recovery session so I aimed for current 2k+20 or ~2:25 pace

Ended up with 38 min 25s for 8k, average 2:24.0/500m at r21

Felt ok and HR was 128 at the end. Unfortunately, I don't have a max or min HR to gauge this so not sure if I should go faster or slower for SS.
Maybe I'll wait and see how much fatigue I have after a week or two - PP is about double the weekly km I'm used to!

One question, I did this session strapless - which is how I normally do my long pieces where I'm rating <24 spm. Is this ok for the PP, for the SS? How about for the harder distance or endurance intervals?

[mdpfirrman]

W1D2 - SS 8k. Wasn't sure at what pace I should do the SS. It's meant to be a recovery session so I aimed for current 2k+20 or ~2:25 pace

Ended up with 38 min 25s for 8k, average 2:24.0/500m at r21

Felt ok and HR was 128 at the end. Unfortunately, I don't have a max or min HR to gauge this so not sure if I should go faster or slower for SS.
Maybe I'll wait and see how much fatigue I have after a week or two - PP is about double the weekly km I'm used to!

One question, I did this session strapless - which is how I normally do my long pieces where I'm rating <24 spm. Is this ok for the PP, for the SS? How about for the harder distance or endurance intervals?

First of all, yes strapless is fine (preferred for me on SS pieces). Definitely, though, strap in for the distance / endurance intervals. Maybe others have a different view (but I doubt it). You should always strap in when doing more power / faster work in my opinion.

Your pace sounded smart to me. Also, limiting your SS to 8K is a wise idea too with your limited meters of experience. You did good in other words!

[Pie Man]

@Mike, I bet you could match or better your 2k now. The race may of helped you a bit then but not a huge amount.

Well the scores are in for my 5 x 1500m r5:00

I am pleased with the times, especially as when I sat down I did not feel I was going to be able to last 5 reps.

Like Mike I was aiming around 1:57.2 which is my 5k PB and believed to be a 'good', done about a month ago. DF 116

1:56.7 29spm
1:56.4 30spm
1:56.0 31spm
1:55.3 32spm
1:53.0 33spm

av 1:55.5
I also managed to connect my new HR monitor to the PM4. Having the HR on screen was slightly off putting as I could see my rate climb very quickly. But I could see myself sustain high rates for a few mins which was reassuring. For all the reps I went off 'strong' trying to get some time in the bank, then throttle back after 150m or so, and then play with the pace trying to keep it even but challenging. For the last rep I went off very strong (low 1:40's) got good time in the bank then just tried not to see anything below 1:56 on the monitor. I did see one 1:58 but apart from that everything was 1:55 and better with the final 200 being sub 1:50. It seemed to work and I found a new HRM of 167 which was nice

There is still a lot of sliding up and down which if I could just engage with every stroke and rate down could save me something but it's all a learning process.