Pete Plan Group - Startup Aug 20th thru 22nd

[Kafka]

My suggestion would be to focus on simple sessions such as 20, 30 or 40 minutes at an easy pace, with low drag factor (100-115) and at a low stroke rate (18-20).

Once a week do a harder short interval session such as 1 minute on 1 minute off for 10-20 minutes, at a higher stroke rate (26+)

That sounds like a plan Luke, thanks.

2k @2:10
2k @2:01
10x 20"/60"r @1:27.8 (really should be all sub1:25)
df145 sr42 516w (slowest 1:29.2 last @1:26.9)
5k @2:07
sr25 df125 sr25 mhr144

Sheesh Lindsay, I'm knackered just thinking about that!

[Bloodbuzz Corio]

Rohan - very impressive to have a streak of 114 strokes at the same pace. Around a dozen is probably my record.

Thanks John, though that was 114 strokes at any of 2:10, 2:11 or 2:12 - no way I'm getting 100+ at a single pace!

In terms of my SS and HR (been mentioned a couple of times), including the SS work the week before I kicked off the PP I've done 293,524m, and I have HR data to hand for 250,524m of that across 18:21:04 - so a decent sample.

I'm using a RHR of 48, MHR of 196, and so HRR of 148 in my calcs. RHR reading was in the last couple of months, and got to 195 in my 10k TT a few weeks ago (would certainly have seen 196 at some stage this calendar year), so I think those numbers are okay for our purpose here. Given that the distribution of HR zones I have is:



So only 29 seconds out of around 18 hours and 21 minutes (of HR data) at 160 or above, and only 6% of time above 70% of HRR. There's been some variation in pace, but the majority has been at 50-51% of my current 2k Watts (302).

I'd love any thoughts on this - I don't expect anyone will say I'm going too fast though some may say I'm going too slow? It goes without saying I'm absolutely stoked with the PBs I've set whilst on the PP - so this is defo working for me, but that certainly doesn't mean there might not be something else which would work better!

[G-dub]

Ro - surely your interval work and hard distance pieces take you above 75%, which means this is just representing the SD pieces, right? If so, the space you are working out in looks like it should to me given that we have 3 hard sessions too. I think the point of the PP is to kill the hard days.

[jackarabit]

In terms of my SS . . .

First time reading thru, I also wondered about the high end.

Looks textbook to me. Only 6% of SS in UT1 HR and nothing above the low boundary of the "black hole" (75%). Think John Adcock made a case for UT1 SS somewhere in these pages. Perhaps his was a mildly contrarian thought expo as I don't remember mention of getting near top UT1 (80%). Looking back at my PP spreadsheet, I notice that I occasionally hit HR average >70% on SS days. Given my stamina problem this time, I may have overcooked the SS. In any event, no way to avoid visiting all the HR zip codes on the way to MAX but no occasion or data for 80/20 ratio today.

I never trust statements of %MAX. Fellow new to rowing seeking advice elsewhere in forum yesterday worried about his HR vs. current pace. Knew the HR zone boundaries as "%MAX" (as determined by %HRR+RHR). His calc being simple %MHR, he wondered why he was doing his UT work at AT heart rates.

[Bloodbuzz Corio]

Jack - welcome back, great to hear from you! Hope the reunion went well!

Glenn - absolutely! That data is only the steady state (SS), or if you prefer steady distance (SD) pieces, and my heart rate is getting much higher during the sprint intervals, endurance intervals and hard distance pieces. I've actually not always been wearing my HRM for those rows, but have done for all 9 of hard distance pieces - including today ...

PP 4.1.5 - Hard Distance - 7,500m - 29:24.7 (1:57.6 pace) 27.5 spm.

I started out intending to have this be a 'not ridiculously' hard piece with an average 1:59 by doing the first 1,500m at 2:01 and stepping down 0:01 each 1,500m, but as I went on there was more flicking or settling on the slightly quicker side of the target, and it felt better to run with that than try to slow down at all, and then did speed up a bit more at the end, so the 2nd and 3rd last 500m splits were under 1:55 and the final was at 1:49.5:



In terms of heart rate, perhaps because of the negative split it my HR was at the lower end of the 'hard distance range' for the first 15 minutes or so, but did continue to climb, and peaked at 192. In the chart below today's row is the orange line, my 5k PB the red line and my 10k PB the blue line.



Across these 9 rows (which have a combined duration of 3:45:40) my heart rate has been at or above 75% of HRR (for me >=160) 86% of the time, and at or above above 90% of HRR (for me >= 181) 37.5% of the time - so comfortable I am giving it a bit of a nudge on these days.

[Slacker]

BPP 11.3 8000m
35:42.6 @2:13.9 r20

I was amped up this morning from other things going on, and I felt fresh on the erg so I went with the quicker pace (long row earlier this week was @2:18.5). Was great until about 10 minutes left and I started feeling it. Slowed a tad for a quick breather and then finished strong. Would have been a great day for a 2 or 5k TT, but I'll keep plugging away at the plan. Another day on the books.

[Street]

Did my 500m intervals this morning, quite good fun hammering them out. The last one destroyed me though!

1:52.7 / 500m / 1:52.7 / 27
1:51.8 / 500m / 1:51.8 / 27
1:51.5 / 500m / 1:51.5 / 27
1:51.8 / 500m / 1:51.8 / 27
1:51.3 / 500m / 1:51.3 / 27
1:51.5 / 500m / 1:51.5 / 27
1:51.2 / 500m / 1:51.2 / 27
1:45.7 / 500m / 1:45.7 / 28

[jackarabit]

Rohan, 2k+25" equates to 159W power output in your case; a mere 8W above your current average SS power. According to the UK IP zone generator, you have wiggle room up to 60% of 2kWatts and 70%MHR in UT2 efforts. You could probably do a larger percentage of SS aimed at 2k+20" or 181Watts without much cardiac stress. Just a thought. Recovery is a priority for doing justice to the HIIT efforts. Marston's sole SS pace caveat is not less than 10" slower than average endurance interval pace. You are working the long interval workouts at 1:53-1:54 pace. 2k+20" (2:04.6) is right on Marston's maximum SS effort defined as endurance interval + 10".

[G-dub]

Ro - I guess one thing to look at is if your HR is lower for the same pace and duration (and probably rate). If so, it would show that you are getting more aerobically fit, which seems to be the goal. I do have trouble measuring this though because my hr varies a bit depending on what I did they day before.

[G-dub]

Ro - I guess one thing to look at is if your HR is lower for the same pace and duration (and probably rate). If so, it would show that you are getting more aerobically fit, which seems to be the goal. I do have trouble measuring this though because my hr varies a bit depending on what I did they day before.

[jackarabit]

Agree. More bang per beat over time. That's why I keep a running tally of %2kW @ %MHR for SS efforts. If the first number increases and the second number drops, I call that an improvement in CV efficiency.

[Litewait]

BPP Week 11.2 8 x 500m r2' DF119

2:01.4 3,000m 2:00.2 201 991 30 158
2:03.2 500m 2:03.2 187 943 30 140
2:01.0 500m 2:01.0 198 980 29 148
1:59.2 500m 1:59.2 207 1011 30 155
1:58.8 500m 1:58.8 209 1018 30 159
1:59.4 500m 1:59.4 206 1008 31 159
1:59.7 500m 1:59.7 204 1001 30 159

HD halfway through the 7th once HR hits 160 I was done. Previous 7 x 500m was 2:01.1 so I mistakenly aimed to get 1:58.5 should have chosen 6 @ 2:00 and then pound it from there. You row...you learn.

@street - well done.
@slacker - tag, I am it.

[Litewait]

Take strap off, pete trains on pace 160 is not max.

160 is "max" for me in this case, I have observed around 160 is where I start to keel over. Always using pace as a guide, in this case I over-estimated it.

[mudgeg]

PP Beginners Week 10 Day 2

3 x 2000m target pace 1 sec faster than last set of 2k (Week 6).

Actuals (target in brackets).

1. 8:27.2 / 2000m / 2:06.8 (2:07.8)
2. 8:25.9 / 2000m / 2:06.4 (2:05.6)
3. 8:20.9 / 2000m / 2:05.2 (2:06.3)

Need to improve my pace over the first 1000m to achieve my goal of a sub 8 2k. I seem to have a good finish and pick up a lot of time in the last 500m, but by then I have left myself too much to do. Interval 3 would have been a PB if I was looking to PB. Still felt a bit tired in the legs though after the 9.5k yesterday.

[peatspade]

6k no pace

Pete trains on pace