Pete Plan Group - Startup Aug 20th thru 22nd

[aussieluke]

PP week 5 day 5

500m warmup

IMG_5481.JPG (15.41 KiB) Viewed 6251 times

500m cooldown

[JohnAd]

Luke, fantastic PB there, smashed through 19 minutes.

Paul, nice session, don't envy you those 1 minute rests

[Pie Man]

@Dean, as long as everything holds together I'm in tell the BRIC on the 10th of December, I must admit now I have completed three cycles my times are becoming challenging, in body and particularly mind.

@everyone thanks for the encouragement about my 8x500 it was a good session although I think Jack mentioning the magic 7:00 is a little premature...

Great SB 1k John N, nice how you folded it into the 4x1k, I feel that a bucket full of SB's are going to be coming your way. I have a similar experience with my sleeping. Before I started the PP, I mainly got around 6 hours a night, going to bed around midnight or later, if I went earlier I just woke early and couldn't get back to sleep. Now I get a solid 8+ hours a night, with the majority of that according to my tracker being deep sleep. I wake refreshed, and I don't feel tired, I just go to bed earlier and sleep through.

Funnily enough my gym is getting a defibrillator next week, I'm not sure if it's because they have seen the state of me at the end of a hard session but it's certainly a good idea for them to have one.

Good session again Paul, I find 3:30 rests bad enough let alone 1:00.

Glenn, good to see you back with another very strong 8x500.

John and Mike, have a great time away, hopefully you will be suitably refreshed there/when you get back.

Lindsay, sensible strong 1k's.

Luke, 23 seconds of your 5k PB, congratulations on a great improvement.

Yesterday was a SS session, I did 60' for 13408m which is a PB, mainly because I have never done any more than 45' in one sitting before. Av HR 117 which is low UT2 for me, still saturated my top in sweat by the end.

Today is 5 x 1500 @ 1:53.6, getting nervous about these targets now

[Bloodbuzz Corio]

@Luke - awesome 5k PB - congrats!!!

@Paul nice set of 1ks - good even pacing with a little left for a faster last interval - looks like a great session.

@Glenn - no mucking around for you my friend - right back on the very fast stuff. Great effort.

Decided I really wanted to get some fast work in before Saturday (which is normally my sprint intervals day) - so did 4x1000 - was an average of 1:46.8 last time I did this (actually on September 3 - missed a couple of these!) and I decided to start with 2 seconds slower to give me some allowance for jet lag, no risk of not finishing, and hopefully a bit quicker in the last to not leave too much in the tank.

Happy with the outcome, averaged 1:47.8 so +1 to last time:



Managed a few strokes under 1:40 on the 4th rep but did ease off a bit when I was going to be well under 1:47 average:



Most importantly this felt really good - both during and after - has me really looking forward to the next few weeks and some hard sessions a bit closer to the edge than this one!

[mdpfirrman]

Rohan - nice work by you! I'm doing a sprint interval today (I think it's the 1500 X 5). It's hard to pick a pace when you come back (from missing a few or illness or vacation). Picking one that you know you can do and do confidently is the smart way to go.

[mudgeg]

Did a 3 x 1000m earlier on because I was feeling guilty about missing that last week. Very unspectacular times (at least when compared to Rohan, although I guess he has 18 years on me!)

1. 1000m / 4.00.8 / 2:00.4
2. 1000m / 3:59.4 / 1:59.7
3. 1000m / 4:01.2 / 2:00.6

Then later on:

PP Beginners Week 9 Day 1:

9000m row. Target pace 2:13.5.

Actual: 9000m / 40:16.8 / 2:14.2

Actually reasonably pleased with that after a tough week 8. Comfortably ahead of my starting pace for 5k of two months ago.

[JohnAd]

PP 4.1.2 5x1500 5' rest (skipped a SS day to get the L2 session in before I go)
Previous 1:50.2 r26
Target < 1:50.0 (Previous session best of 1:50.1 would be in the bag too)
01:49.6 r26
01:49.4 r26
01:49.4 r27
01:49.2 r27
01:47.9 r28
Avg 1:49.1 r26
MHR 174

Good last session before I go away for a bit, hopefully it won't take me too long to get back to these times. I'm certainly getting better at pacing these sessions, hopefully I can turn that into some PBs during November.

@Rohan, good to see you back, nicely judged.

@Gordon, 2 sessions in one day, very impressive.

[mdpfirrman]

John A - Nice session as always. Very strong.

Luke - I missed your 5K PB somehow. Amazing time. I knew you were tracking sub 19 easy (well not easy I'm sure for you but I knew you had it in you already).

John N - Take it as easy as needed on the SS work!

Piers - Nice PB too. Even though for a new distance, still yet.

Nice interval session Gordon! John A's a bad guy to compare to (I don't compare either).

Today was 5 X 1500 PP

5:53.9 / 1500 / 1:57.9 / 26
5:53.3 / 1500 / 1:57.7 / 26
5:52.3 / 1500 / 1:57.4 / 27
5:50.4 / 1500 / 1:56.8 / 27
5:39.4 / 1500 / 1:53.0 / 28

29.09.0 / 7500 / 1:56.6 / 26

Felt good. Went out conservative. Major difference when I don't lift first. I probably could have pushed this session a bit more (didn't even look at my last round). Just wanted to get lower as I went and smash the last one - so mission accomplished. Last time (I just looked) was 1:54.5, so I still have some work to do to get back to where I was. The vacation won't help but I feel I could have pushed this one a bit more today. Just wanted to negative split and feel good about it.

[Street]

I felt I'd recovered enough so got back on the rower today after just over a week off. Felt surprisingly good and got back into the swing of things pretty quick even after a weights session. I usually row in the mornings and lift in the evenings but didn't have time this morning so did them one after the other tonight. I could definitely feel it in my legs towards the end! Still pleased with my consistency and times though.

BPP Week 10.1 - 9500m
39:44.7 / 9,500m / 2:05.5 / 24
7:57.3 / 1,900m / 2:05.6 / 24
7:56.8 / 3,800m / 2:05.4 / 24
7:57.4 / 5,700m / 2:05.6 / 24
7:56.7 / 7,600m / 2:05.4 / 24
7:56.4 / 9,500m / 2:05.3 / 24

[mudgeg]

Mike and John, wish you both a good break and hope you come back refreshed.

On a similar subject, I've done two months now on the BPP with five sessions each week. I am enjoying it still (apart from the odd busy work week), but I am thinking maybe I need a short break. I was toying with the idea of taking a week off maybe at the half way stage of 12 weeks. Possibly not a complete rest from excercise, but maybe a week of gentle SS rows or skip the erg altogether and perhaps just do some cycling or something.

Any views on the advisability of this?

[mudgeg]

@ Street. Great times, Street, I can only dream of those!

[mdpfirrman]

Mike and John, wish you both a good break and hope you come back refreshed.

On a similar subject, I've done two months now on the BPP with five sessions each week. I am enjoying it still (apart from the odd busy work week), but I am thinking maybe I need a short break. I was toying with the idea of taking a week off maybe at the half way stage of 12 weeks. Possibly not a complete rest from excercise, but maybe a week of gentle SS rows or skip the erg altogether and perhaps just do some cycling or something.

Any views on the advisability of this?

Gordon, I think it's a great idea. The only downside is the older we get, the quicker we lose cardio progress. When someone is in their 30s, they can take off 2 or 3 weeks and not lose a ton. When they are in their 40s, they lose a bit more. In your 50s or older, you lose progress rapidly unfortunately. It's been scientifically proven. I'd do some SS work instead of resting altogether. That would give your body a chance to "heal" and not lose much (if any) aerobic progress that you've gained. The interval work is hard, no doubt, especially for us "masters" rowers. You could also consider (to retain your speed you've gained) doing less reps of the intervals - just change it up so it's not as many. That would help you still retain the fast twitch muscle gains you've made -- harder to do as we age, without the brutality of the full plan.

This one cites more "strength" but I've read the same for cardio as well. If you're a "lifer" cardio person, you won't lose as much. I'm not in that category. I would say few of us are.

https://www.ncbi.nlm.nih.gov/pubmed/10949019

[Pie Man]

Another vote for SS, I virtually had to take a week off with a back niggle I managed to do SS work which helped me recover but not fall back too far.

[mudgeg]

Mike/Piers

Thanks for the advice. I think I'll carry on to week 11/12 where there is a subtle change in the Plan it seems - down from three endurance rows to two and consequently more emphasis on speed endurance and just speed.

I will do a deload week, maybe just concentrating on some steady state stuff. I will be very close to a million metres for the year by then too, so a good time both mentally and physically.

[Pie Man]

Nice come back 4 x 1k Rohan, did exactly what you wanted to do.

Gordon two strong sessions in one day, with warm up and cool down it must be the most your have ever rowed in a day.

Mike good plan and good execution, very jealous of your stroke rate, it's something I struggle with.

JohnAd, over a second off a strong 5x1500, your 5k PB is going to drop like a stone.

Great distance piece Street.

So today was my 5x1500, last time 1:53.6 @ 31spm, so target was 5:41 (1:53.6)

warm up 1609m, 2k cool down




DF 116 not the 119 I did the 8x500 at. Struggled a bit with my stroke rate, but very pleased with the result, over a second off my previous time which I thought was good for me. Last rep held 1:51.5 tell 400 to go, pushed to 1:50/49 then last 200 gave it the beans, pulled 1:45's then down to 1:42's last pull was a 1:40.

So 1:52.3 target for next time... This is getting a little silly now.