Pete Plan Group - Startup Aug 20th thru 22nd

[mudgeg]

PP Beginners Week 11 Day 1

10000m row. Target 2:13.9.

Actual: 44:20.3 / 10000 / 2:13.0 / 24spm

I have a rowing 'sweet spot' because at around 2:14.0 and 24spm with a df of about 120, I feel very comfortable. I paced this at that level all the way through and just picked it up a bit at the end. Jack said in an earlier post that the only way to approach these longer rows is negative splitting or even pacing and he is absolutely spot on. I now understand what is meant by the phrase 'let the pace come to you'. Nothing more soul destroying than starting off at your target and fighting the monitor.

I hope Pete would be pleased as I started off 10 weeks ago at 2:16.6 for 5k so have doubled the distance and increased the pace a bit. Still early days though and some challenges to come - not even halfway yet.

[G-dub]

Nice Gordon. It is a good feeling to get in command of the piece you are doing and know where the various boundaries are and to know where and when to push. You are on your way.

[Litewait]

BPP Week 12.1 DF108

46:01.2 10,000m 2:18.0 133 757 23 147
9:11.6 2,000m 2:17.9 133 757 23 135
9:14.8 4,000m 2:18.7 131 750 22 143
9:16.2 6,000m 2:19.0 130 747 22 145
9:14.8 8,000m 2:18.7 131 750 23 152
9:03.9 10,000m 2:15.9 139 778 25 161

One more time...don't take a day off. I think I have to row every day in some manner, days off kill me. Back super sore 1/2 way through, just gutted it out. Dropped the DF, SPM was way too high, every time I lowered the SPM felt like I was pulling with my back. I think dropping the DF makes it harder on my back!

@paul - nice work.
@johnA - good to see you back, didn't miss a beat.
@ben - chasing you again.
@gordon - apparently you are my antithesis. I am wobbling all over the place (soul being crushed and fighting the monitor) ... and you are cruising.
@anyone - advice on how to row on an "off" day would be appreciated

[mudgeg]

@litewait - Tim, you are doing fine and it's just a case of giving it time. I started training again properly in February and believe me my early times were pretty rubbish. My previous best 10k was 2:19 in mid July and my first ever, a miserable 2:33 back in May. Also had my fair share of those days when I feel completely exhausted.

Given that you only started rowing July, I think, I'd say you are doing pretty well compared to me when I was at a comparable time. Us BPP have all got a hell of a way to go compared to the full PP guys.

Hang in there!

[Street]

This thread moves fast when you aren't about for a few days! Some good times being done on the 10k sessions though. I did my second ever 10k yesterday and managed it slightly quicker than the first one. Not enjoying the cold weather that's hit though as my garage is like an ice box now.

41:37.6 / 10,000m 2:04.8 / 24
8:26.1 / 2,000m / 2:06.5 / 24
8:21.6 / 4,000m / 2:05.4 / 24
8:19.7 / 6,000m / 2:04.9 / 24
8:18.1 / 8,000m / 2:04.5 / 24
8:12.0 / 10,000m / 2:03.0 / 24

Annoyingly my first split was a bit slow as I'd stopped to take my hoody off when I'd warmed up so pushed a bit harder towards the end to make up for it. Looking forward to the intervals again tomorrow!

[john_n]

John A - Thanks, re the pyramid. Yes, these first few cycles should each see big improvements over the previous same session in the previous cycle. Easy on the body, while the mind is getting a framework for what to expect. The heart and mind discover their differences as the calculus progresses toward the limit. You “missed the pain” while away from rowing - a true sign of a positive addiction. Very impressive waterfall you did, on Nov 8th.

Luke - Hoping for the best for you with the radical changes where you work. Great news, that you can see the health benefit in your HR - your VO2max has improved.

Ben - Good job on the 4x1500 and great improvement from 4 weeks ago for you. Nice 3x10min on the 8th. Variety seems to be a main ingredient in the BPP.

Paul - Thanks re the pyramid. Healthy looking 8K for you on Nov 7th. Very nice 8x750 intervals on Nov 8th.

Nick - Congratulations on finishing 8 weeks of the plan, while swamped with other things keeping you busy.

Glenn - I like the stair steps of pacing from first to last in that Nov 7th set of 8x1min intervals. Those who improvise need not apologize. Solid pacing on your 2:07.9 10K at 22 SPM not the 8th.

Mike - you should be stoked for rowing when you return. In the book, “The Boys in the Boat,” there are a few passages describing huge meals that would be converted into rowing energy. Margaritas and tacos will be part of your fuel.

Piers - That is an excellent question. I’m in suspense also and its part of the Pete Plan incentive I guess. You managed to sock it to the 4x1K even though you forgot to take your socks to the gym. Nice work. Impressed, with your 2K time of 7:10 now.

Rohan - Strong 4x2K R5:00. The mind seems to be where the main game is and the body is along for the ride.

Gordon - That’s another great endorsement of the Plan, that you’ve doubled the distance and increased the pace.

Tim - Nice 10K with an energetic 2K finish. Just keep at it and your mind will get your body into its most efficient assortment of motions as you get more and more meters. If I row on a day off, I take it boringly easy ultra slow and call it not actually rowing but log the meters. But the most recent PP rest day, I literally rested from rowing and didn’t even sit on the C2. Found other things to do.

Street - Rolling right along on your nice 10K of Nov 8th. Very nice stroke rate consistency.

Nov 7th, did 8K steady pace recovery session at 2:20.5/500m.
Nov 8 PP Cycle 2 Week 2 Day 3
no warmup, 5 min wd
4x2K R5:00
previous average pace for this piece in previous cycle: 1:59.5
Targets
1. Pace: 1:59.5 for first 3 intervals
2. Pace: 1:55 or faster for first last 2K
Straps loose
DF 135

[G-dub]

Did the 4 x 2K a little different. My weeks have been getting split up with travel and its been tough to stay on the programs intensity and rigor. Anyway, did them at r23, 2:02 pace and kept the HR within AT. Rested just enough to get breathing under control and HR at 115 ish. It was tiring, so hopefully did some good.

[Slacker]

BPP 12.4
8000m
Easy row day. Strapless @2:20.8 r20.

[jackarabit]

SS

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20161108_splits.JPG (53.36 KiB) Viewed 5578 times

[jackarabit]

Hard distance

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20161109_splits.JPG (48.74 KiB) Viewed 5577 times

[jackarabit]

9MM meters in a few days short of 30 months.

[Pie Man]

Congratulations Jack, 10k a day!

Sounds like a good session Glenn sensible to fit in what you can and perform it well.

John N how does you decide your 4th rep pace? Targets hit to the tenth...

SS yesterday was a bit flat. Not sure why. Today was supposed to be the waterfall but only had thirty minutes so decided to try a sort of 2k Test suggested by Edward4492. You set a 2k with 250m intervals, you row the first 1250m at the 2k pace you think you can do, then stop but judge how you felt and if you could of done the last 750m.

It's an interesting test I tried 1:48 (7:12 2k) after a 2k warm up.
DF 118
1:48.4 33spm 137 HR
1:48.0 32spm 150 HR
1:47.2 34spm 153HR
1:47.4 31spm 155HR
1:47.0 33spm 157HR
Av 1:47.6
I am pretty certain I could of finished, it certainly wasn't easy and I started to have to concentrate. I paddled the last 750m as a cool down as I was rushed for time.

[Bloodbuzz Corio]

Great stuff on that milestone Jack - congratulations!

John N - nice 4x2k - looks like very even pacing throughout from the stroke graph with a very quick final interval!

I've completely lost track of weeks, but throughout this PP broo-ha-ha Wednesday has been my hard distance day. Given the 4x1000 on Sat and 4x2000 on Mon I was happy to have today as hardish distance. Did 8000m in 31:57.8 which was a 1:59.9 pace and so a generous +1.6 to my 10k pace. Ran with what seems to be becoming my preferred pacing of distance quintiles as splits with 1" step downs (ups?) in pace - so here was aiming for 2:02 for the first 1,600m, 2:01 for the next 1,600 etc - and ended up 2.2 seconds quicker than target (32:00) over the total distance. Great session on the whole - very enjoyable, felt smooth throughout and PE only about 7/10,

Was back at the gym with the PM5 which had fresh batteries - so the ergdaata data has per stroke pace to the tenth of a second, and I looked at the distribution within each 1,600m split:



So particularly happy with the 5th split here where my average pace over the 1,600m was 1:57.9 without a single stroke quicker than 1:57.0 - both for the consistency, and also avoiding any temptation to speed up at the end!

[Pie Man]

That sort of pacing does seems to work very well for you Rohan very impressed with your stoke consistency.

[Bloodbuzz Corio]

Piers must have overlapped with your post whilst typing mine - hadn't seen that 1,250 effort from you.

Good work - glad to hear you felt like you could have gone on till the end there! What's the plan between now and BRIC? Do that again? Do a full 2k test?