Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

@roy, paul - I just asked the question(s) as a novice rower trying to get very fit. please start another thread if you want to debate the finer points of pete's plan, I am not training for some IRC or something. thank you.

[gooseflight]

@roy, paul - I just asked the question(s) as a novice rower trying to get very fit. please start another thread if you want to debate the finer points of pete's plan, I am not training for some IRC or something. thank you.

Yes, and I answered them without any criticism or debate of the plan. So I won't be taking your advice if it's all the same to you.

[jackarabit]

The chemical reactions of alactic system energy production are commonly thought to be available for a maximum duration of 10'. For those of us who require 15-20' to pull our max-paced 100m from a dead wheel, we're switching to glycolytic energy production before reaching 100m. In the individual case, extracting the fly & optimum degree of fade (pace bled off to target and sustained at target) from the fly & die is a close thing.

Tim, warmup isn't optional. It's a skill, discipline, and physiological safety protocol. Please try the Eddy Fletcher. Your paces will be selected from a table based on your best 2k time. If necessary use your best 4x2 average pace or possibly best 2k as interval rep minus 5" as determinant. Yes, it was designed for stand alone 2k TT warmup. Yes, it's too long for warming up endurance intervals. Yes, too much is better than none at all. Get that engine temperature and oil pressure up B4 a big effort!

[gooseflight]

For those of us who require 15-20' to pull our max-paced 100m from a dead wheel

Noo -- not suggesting 100m max.

Please try the Eddy Fisher.

http://www.machars.net/downloads/ef-warmup.png

Excellent but takes time.

[JohnAd]

Tim, well done for battling that one out. On your questions there is not much to add to the answers above except that Pete's comments in the plan are usually worth following so going out at 2:07.3 for the first 4 fairly evenly paced and then having a blast on the last 3-400m of the last one would have been one way to go, it's good practice to have a plan and then execute it as closely as possible rather than going by feel as it's important to fight the tendency to fly and die.

SS 5.3.4 SS 10k 2:04.7 r22

SS 5.3.5 Hard Distance
1856m 1:51.6 r26 Failed 5k attempt

500m 1:34.5 r37

100m 17.2 @1:26.0 r59

I was feeling the effects of going out for few beers last night and so probably shouldn't have been thinking about a PB, but I don't like missing a planned session so went through with it anyway and set out at 1:51, it was pretty clear that there wasn't going to be a second wind to get me through to the last 2k so I bailed. To try and salvage something from the session and given I was by now reasonably well warmed up I thought I'd set a marker down for the sprint ranking distances, these are PBs but only by virtue of me never having done them before. I tried the 100m twice getting 17.4 the second time, it's quite a different beast to the longer rows as I couldn't get my legs involved in a way that bought the split down, just arms and back seemed to work best. Put a smile back on face though after the rather shameful HD.

[Citroen]

Please be nice to each other on this thread or more bans will be handed out.

[mudgeg]

PP Beginners Week 13 Optional Day 4

8000m row. Plan says to 'keep stroke rate low and concentrate on technique'. Well, I am OK at keeping my spm down at 22/24 and I would like to pretend I concentrated on technique and had a nice steady SS row, flat pacing all the way.

Reality however was that my head felt like someone had put an elastic band around it, technique was all over the place, spm was up and down, pace was variable. Just a struggle all the way through. Gym was very hot, may have had something to do with it. Rest day tomorrow.

36:17.2 / 8000m / 2:16.0

[Pie Man]

No may about it hot gym does not help at all.

[mdpfirrman]

PP Beginners Week 13 Optional Day 4

8000m row. Plan says to 'keep stroke rate low and concentrate on technique'. Well, I am OK at keeping my spm down at 22/24 and I would like to pretend I concentrated on technique and had a nice steady SS row, flat pacing all the way.

Reality however was that my head felt like someone had put an elastic band around it, technique was all over the place, spm was up and down, pace was variable. Just a struggle all the way through. Gym was very hot, may have had something to do with it. Rest day tomorrow.

36:17.2 / 8000m / 2:16.0

I did a SS today too Gordon. If it makes you feel any better, I had a rough go of it too and mine was around the same pace as yours - 50' @ 2:15.7. The sixth day on the plan is hard at times for all of us. I need the rest day tomorrow too. I haven't been putting in all my rows on here because I'm taking a bit of a break from the PP after being out 4 of the last six weeks and sick 4 of the last 8. My aerobic is in the toilet currently. On the bright side, I did manage nearly 60K meters this week and didn't have to quit. Feeling physically better - much!

My original race I had planned on doing is the first week of Feb. I found another race in mid January I'm also considering now in addition to the Feb race. The guy who won it last year in the 50 and over bracket won it with a 7:22. My PB is a 7:19, so I might do the January race just to have someone that I'm really competitive with. In my only race, I was a solid 2nd. No where near the winner (6:47) and way ahead of the 3 or 4 others in the field (they were 7:50 and over I think). Because of possibly adding this other race in, I probably would need to start back on the PP next week. I'll likely do one more week of SS work and join back in with you guys "in the fun" beginning of next week. I think I can get back to a 7:20 possibly in that time frame. Back in September / early October, I was thinking 7:15 or so. I'm off from that right now without a doubt.

John A - Nice way to salvage the row. Don't beat yourself up. Your training has been outstanding!

Thanks Dougie! I've tried to make your job a bit easier on this thread. Appreciate it.

[Litewait]

BPP Week 15.3 3 x 10' r2' DF120

30:00.0 6,770m 2:12:9 340 25
10:00.0 2,226m 2:14.7 143 25 137
10:00.0 2,228m 2:14.6 143 25 142
10:00.0 2,317m 2:09.4 161 26 162

1000m W/U, Stretch for C/D

Did 2:15.0 three weeks ago on this interval, feels like an improvement and more fit. Now I just have to get a stronger stroke.

Tomorrow I am going to do the optional 8,000m SS, trying strapless, low SPM, low DF...this ought to be funny.

[Citroen]

Dougie someone is posting in my name while i was logged out, then when i logged
in again it was gone, be careful of spam here.

That doesn't make any sense at all.

Can I suggest you change your forum password to something stronger or ask and we'll change it for you.

[G-dub]

To John,
We have opened ourselves up a bit in this thread, which makes it more special than what times we post. The following will happen and is in your brain, so this is nothing but a note passed at the end of a great whiskey drink (a manhatton actually, but maybe that is an American drink). There is no need to tow it too close to the line and fret over being able to make it. Whether you are at 1:44 or 1:45 it will suck just the same. Someome like me would need to sneak past the gate keeper with a great day that included a sprint but you are well past that. Just F'ing make it your bizzle, good man! The hurt will be there regardless - might as well make it sweet. Of the PP group, you would have won the trophy for sticking to the plan and nailing sessions in the right spirit. We are all pulling for you to have a great day!

[Pie Man]

Well said Glenn.

[Citroen]

Before i logged in i clicked on the pete plan thread and previous posts
in my name were all down the page, when i logged in the were not,
and no i have not been drinking, i don't havn't had a drink in years.

You do realise that everytime you upset someone and start a "flame war" on here that the moderation team will remove all of the offending posts not just from you but from everyone who's reacting to your unfriendly postings.

You're getting a reputation that's almost as good as Ranger (who is banned from here for life) for disturbing the forum by upsetting other members of the forum. You were doing exactly the same thing on the old ISS forum.

Please take a minute or more to re-read your posts and consider other folks feelings before you hit [Submit].

[PaulH]

@paul45 - you should change your own password in your user control panel (ucp.php?i=profile&mode=reg_details)