Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Congratulations on that time and the AR Lindsay! Is that your first Australian Record or have you held others previously?

Been great having you along for the ride for a while - will definitely be following your progress as you work towards Boston. If you don't mind sharing I would be interested to hear the setting you used for this next section of the Interactive plan, not only your athlete level and sessions per week, but also the weeks you chose and if you're starting at week 1, or with a higher number of total weeks but now just using the time left to Boston - given the stage your training (and racing) are at at present.

[lindsayh]

Congratulations on that time and the AR Lindsay! Is that your first Australian Record or have you held others previously?
Been great having you along for the ride for a while - will definitely be following your progress as you work towards Boston. If you don't mind sharing I would be interested to hear the setting you used for this next section of the Interactive plan, not only your athlete level and sessions per week, but also the weeks you chose and if you're starting at week 1, or with a higher number of total weeks but now just using the time left to Boston - given the stage your training (and racing) are at at present.

Thanks Rohan
Had the 60+ AR last year when I did my PB (then lost it!) Still have the 500 for I think 55/60/65 (briefly had 1min WR earlier this year too!)
Did 6 weeks of HM training and a TT July 31 (PB @1:59.7) then I started IP Week 1 of 24 on August 1 through to Jan31 - 6 sessions with a starting time of 6:50 and a goal of 6:40 (ambitious and possibly unrealistic but why not) and I think one ranking from the top for athlete level.
Did 6 weeks IP then removed the next 10 weeks and replaced it with Pete Plan from September 12 til last week then raced then resume the IP next Monday where it was intended to be until I leave here for the US. IMO the advantage of the IP is that is focussed on a date and time specific goal and you work back from that so it evolves with time. Still an element of hope attached to it all of course.

[G-dub]

Nice work everyone. Lindsay - nice results. More to come I'm sure.

Ok - today I WILL do the 4 x 1K and finish. I will use Rohan's spreadsheet for pacing and vow to get it done. I don't care what the pace says as it relates to potential - it is all about finishing!

Mike - I hope they haven't built the wall yet and you get back from Mexico.

[Slacker]

BPP 13.1
10k row

45:40.6 @ 2:17.0 r20

Third 10k of the plan and first one that I felt in control of rather than just trying to finish. Funny, because I didn't sleep great and thought about delaying for a day. Held @2:18 average for the fist 75% and then slowly quickened the pace until the end as per the plan guidance.

I'm happy I've gotten this far without major interruptions (injury, illness, or travel), but I knew that would not last. I've accelerated the schedule just a bit so I finish week 13 on Tuesday because of travel requirements. If all goes well I can start week 14 eight days later. I might need a warm up day before doing day 1 as it is a 10k again. Maybe I will start week 14 with day 4 workout (30 min row) and do day 1 the second day. I'll have to think about that one. Any thoughts on the best way to get back in the swing after a week away?

[mdpfirrman]

Lindsay - Nice work on the AR - fantastic result! We've all enjoyed watching your times and progress. You have amazing strength and cardio both. I hope to have half your strength in another 10 years. Just as you've enjoyed the support, we've loved having you participate with us. Like I've said before, this group has not only some great rowers, but world class ones too, which is such a great way for the newer rowers to learn. Part of the reason I like this sport so much. Rowers, even great ones, don't mind sharing information and giving helpful tips -- especially on this site.

John - missed that 10K. That's amazing. Your cardio is quite incredible.

Glenn - on top of election, the US / Mexico soccer game is tonight! Nothing like when it rains it pours down here in Mexico. Mexican people are taking things in stride (somewhat) though there's some real anger down here. In Cabo, all depends on tourism, so it's tempered frustration on their part. Safer than any large city in the states. Your biggest threat here is underestimating the undertow...

[G-dub]

I really don't know what to do at this point! Maybe not do 4 x 1K. I get tired of crying about it and it does nothing for my enjoyment of what we are doing - quite the opposite. I tried to go slower, but I guess I can't go slow enough.

[gooseflight]

I really don't know what to do at this point! Maybe not do 4 x 1K. I get tired of crying about it and it does nothing for my enjoyment of what we are doing - quite the opposite. I tried to go slower, but I guess I can't go slow enough.

Do it again tomorrow.

First three at 1:48.

Last aim for sub 1:47 and if it feels OK at 400m wind it up.

Try to keep stroke rate consistent.

[G-dub]

Seems pretty sad that I did the 5 x 1500 at 1:51.7 and I can't do 4 X 1K at 1:47/1:48.

[gooseflight]

Seems pretty sad that I did the 5 x 1500 at 1:51.7 and I can't do 4 X 1K at 1:47/1:48.

Of course you >can<. For now though you just need to finish one at ~OK~ pace.

[G-dub]

What sucks too is that during it I get done with the third and can't imagine a fourth - legs are super heavy and my breathing is wrecked. But after the workout I don't feel near as wrecked as I do on other sessions and actually recover pretty quickly. F the F'ing brain.

[gooseflight]

What sucks too is that during it I get done with the third and can't imagine a fourth - legs are super heavy and my breathing is wrecked. But after the workout I don't feel near as wrecked as I do on other sessions and actually recover pretty quickly. F the F'ing brain.

1K is a tough distance. That first 500 can seem a long way. During the third rep you just gotta tell yourself one more after this and I'm done.

What's your warmup?

[G-dub]

2500-3000 easy. 10-20 hard strokes. Some active stretching .

[Pie Man]

Lindsay, great to see you claim an AR for your 2k, it's going to be interesting to follow your training up to Boston. Thanks for all your posting so far.

Glenn, of course you can do it get one out the way as others have said three at 1:48 and then 600m at 1:48 and see what you have left seems to be the way to go. BTW Glenn, do you do any light rowing in the rest intervals, I have found that doing a couple of minutes at a slow pace doesn't seem to affect my recovery and may even help a bit.

Nice 10k John is it a PB? I bet that it won't last that long if it is...

Thanks for all the encouragement everyone, and in the spirit of JFDI I decided to do a hard distance today rather than the waterfall because I seem to have been avoiding hard distances and my waterfall time is 1:56.8 which should be fairly easy for me to beat considering my other 5k pointers. As the Indoor Rowers League challenge this month is 6344m I decided to use it(taken from the height of the mountain made famous by Touching the Void) as my hard distance today. I set the interval to 1000m so I could possibly pick up a 5k and 6k pb on the way.

1k warm up @2:08 no hard pulls. DF 116

3:54.8 @ 1:57.4 30 spm 139HR
3:54.1 @ 1:57.0 32 spm 147HR
3:51.7 @ 1:55.8 31 spm 156HR
3:49.6 @ 1:54.8 32 spm 160HR
3:47.9 @ 1:53.9 31 spm 162HR 5k PB 19:18.1 v 19:32.7
3:49.3 @ 1:54.6 31 spm 162HR 6k PB 23:07.4 v 23:26.5
1:17.4 @ 1:52.5 31 spm 163HR for last 344m

so 6344m 24:24.9 @ 1:55.4 31 spm, av HR 151bpm max 164, with the last 10mins at 160+ (TR/AN for me).

I was aiming for a 25:00 @ 1:58.2 hence my slower start, I put in a small burst for passing the 5k and had to regroup after that hence the slight pace drop. Pleased with this, at the end it wasn't impossible it was an 8.5 out of 10 for effort. Pleased with the result, it's nice to start to realise my longer distances pace, rather than just have the potential. (my 4x2k pace is 1:54.2). Also my form stayed pretty good tell the end rather than breaking down in the last 1000m as can happen with me.

The one problem I do have which I think Glenn or Mike(?) has mentioned before that he has, is that my stroke rate is too high for the pace, I tried to drop it down to sub 30, but it just didn't work out this time, it would be nice to be able to do that as I can pull 1:49 or so at 31 for shorter distances so I could drop down to 27 spm and get a bit more rest in every stroke.

[mudgeg]

PP Beginners Week 11 Day 3

8000m row.

36:50.0 / 8000 / 2:18.1

Soon as I got on the erg I could tell my legs were tired after yesterday's 8 x 500m. So just decided to take it steady. Did the first 4000m very gently at 2:19.9. Second 4000m a bit faster at 2:16.4.

[jackarabit]

Sorely tempted to disagree with your power per stroke analysis and conclusion, Piers. At your hgt and wgt you are very fortunate to have the aerobic endurance for the higher cadence. Is there currently available a significant increase in power at 27spm that you're sacrificing? You say you maintained form. I take that to mean full, finished strokes @ rate 31. You can drop down to 27-29spm and feel a bit more rested but until you CAN NOT maintain the negative splits to the end of 6k continuous @ 31spm av. I think you might want to consider saving the pursuit of power per stroke for after the racing season. Just an opinion. You are free to prove it erroneous.