Pete Plan Thread

[jbhop5857]

Good Day,
Awesome job Mike, the waterfall is sooo tough on the body.

Today = a bit of a fail.

Cycle 5/ Week 3/ Day 1
4x2k with 5 min rest and >30spm

10/23/17 11/14/17 12/12/17 01/03/18 01/23/18
2000 200.0 156.0 154.0 152.0 150.5
2000 159.6 154.6 154.0 152.0 150.5
2000 158.7 153.3 154.0 151.8 150.0
2000 154.4 151.9 149.6 146.8 149.5

Avg 158.2 153.9 152.8 150.7 150.0


Well, that was frustrating. I have a pretty good cold (neck up so keep on erging), but it was tough. Then, with about 900 meters to go on the final set, I dropped the handle. Not sure if it was from fatigue physically or mentally, but it just left my hand, made a loud crash and I screamed in anger. So frustrated I just sat there for a few seconds wondering what to do. I was excited to see I still had a shot at a negative split and got my mind straight. So, no big time jump this time, but at least the average went down.

Hoping to kick the sxxt out of the 4x1k on Thursday just to get a little confidence for racing.

Have a great night,

David

[jackarabit]

David, your 15th wk of PP and a small misfortune which could have but did not spoil your record of continuous pace improvement. Keep posting your historical spreadsheet for the core workouts. If your pace arrow is still climbing at the end of cycle 8 (six months), that will be a sizable accomplishment!

[mdpfirrman]

David, your 15th wk of PP and a small misfortune which could have but did not spoil your record of continuous pace improvement. Keep posting your historical spreadsheet for the core workouts. If your pace arrow is still climbing at the end of cycle 8 (six months), that will be a sizable accomplishment!

Couldn't agree more. The handle slipped (something that happens often to me late in workouts with all the sweat, something that will never be an issue in a 2K!), you had a cold and you just barely improved. I'd love that type of fails more often. You'll be fine. Take care of that cold mostly. Good session!

[jbhop5857]

Thanks guys.
I considered the row a bit of a fail because I should have just picked the handle up without thinking about it and kept going. Instead, I sat there for a bit wondering if I should just give up for the day and that really pissed me off.

David

[hjs]

Thanks guys.
I considered the row a bit of a fail because I should have just picked the handle up without thinking about it and kept going. Instead, I sat there for a bit wondering if I should just give up for the day and that really pissed me off.

David

It happens, have had it a few times, although only on long low rate rows. Its mostly very unexpected and gives a load bang.
In the end it only costs you a few tenths on the av. No sweat

[mdpfirrman]

10K SS work today. Day 4, second rotation of the full PP. 2:10.4 or so on the first 5K and around 2:09 or so on the second half. I take a quick 2 minute towel off break in between. I find that helps keep my HR lower (higher end UT2 for the most part, sad but true). This was just enough to feel just a bit challenging but not really. Let the rate come to me.

I'll do a 6K TT tomorrow, probably at 90% or so. Not all out. I've learned doing the full PP (for me at my age) that I can't handle hard, at least all out, TT days on top of hard intermediate interval days and Marston says you're not going for PBs on the TT days every time, just doing a hard row. 90% of all out for me is hard enough this week.

[jbhop5857]

Good Day,

Cycle 5/ Week 3/ Day 2

10k steady state @2:03/500 with 25spm

I have decreased the steady state by meters and increased on spm. I am going to alternate this lower distance/higher spm with my usual pieces each week moving forward to allow some additional recovery time on race weeks and to focus tighter on the core sprints.

4x1k on Thursday - aiming for a 1:44.5 average.

Thanks

David

[OtwSL]

Good Day,

Cycle 5/ Week 3/ Day 2

10k steady state @2:03/500 with 25spm

I have decreased the steady state by meters and increased on spm. I am going to alternate this lower distance/higher spm with my usual pieces each week moving forward to allow some additional recovery time on race weeks and to focus tighter on the core sprints.

4x1k on Thursday - aiming for a 1:44.5 average.

Thanks

David

That seems quite conservative for you!

[jbhop5857]

@otw - It is, but honestly, I feel I overworked these a bit during the last few month (as everyone told me) and now I just want to redeem a bit of it.

David

[RowerGal]

@ RowerGal - very nice 4 X 1K! You're improving rapidly! When is your race? Do you even have a race in mind?

@Mike - Thanks. Yes, I am glad to see improvements. This time last year I was on a decline - both physically and mentally. Made some changes this year and they seem to be working in my favor! No racing for me this season but I will be re-testing my 2K next month and then the 500m in March and the 10K in April. All in my basement. I am also on an Indoor Rowing League (IRL) team of 8 so I am committed to rowing those distances for the team for the next few months. I hope you get your goal of 7:15 for your 2K or at least reallllly close to it on February 3rd!!

@David - You continue to amaze me. Looks like the adrenaline from your anger at dropping the handle mid-sesh propelled you to a negative split still. While sick. Definitely shows strong mental toughness to recover like that. Hope you start to feel better soon.

Cycle 5/Week 3
The "waterfall" was on the agenda for me today. Usually I don't mind this workout. Today was not like that. Hated all 3 rows.
The last time I did this row I averaged a pace of 2:08.7. Now with a new 5K PB, the goal to hit today was 2:08.2 (5K+1).
Turned out really well, but I was fighting for every tenth on the last 600m of the 2K.

[OtwSL]

Good plan @David!

@Rowergal Looking hopeful for a 5k PB and a sub 8 2k from you! Strong stuff well done!

[mdpfirrman]

@ RowerGal - Very, very strong work! That's a hard session and you're improving by whole seconds at this stage. I see a PB in your near future. I'm glad at least that you have that team you're a member of for competition purposes. I find that outside of just driving for a PB I need something more on occasion to keep my interest up. This forum helps me quite a bit, so does the CTCs. I'm working on setting up RowPro too. There are some online friends that I know that are very close in pace to me. I think having all those things available are helpful.

[jbhop5857]

Good Day,

Cycle 5/ Week 3/ Day 3

4x1000 at >30spm

11/25/17 11/16/17 12/13/17 01/05/18 01/25/18
1000 151.2 149.5 148.0 147.0 145.0
1000 150.4 148.4 148.0 147.0 145.0
1000 151.1 147.4 148.0 146.1 145.0
1000 151.2 147.3 145.7 141.9 140.4

Avg 151.0 148.2 147.4 145.5 143.9

After a bit of frustration on Tuesday, I was glad this came in where I wanted it to.

I believe I will pace this TT as follows:
Push average to 1:40 at the start. Once it hits 1:40, immediately back off to 1:43. Hold 1:43 through first 1k. 3rd 500 aim is 1:42, final 500 is just pull as hard as you can.

Let me know your thoughts on the numbers and if you have a better plan. I think I may be a bit high on the 1:43, but I figure if that is the goal and I am a bit under due to excitement, that would be ok.

David

[mdpfirrman]

@ David - that plan sounds aggressive enough. So you're planning a 6:43 to 6:45 roughly (as low as you can go I know)? Considering that your current PB 2K is an average of 1:43 now (approximately), I don't think holding at 1:43 is all that conservative. But with the continued progress you've made (and with just a slight taper), I don't see why not. The 4 X 1K is a good indicator of where you are right now. Some say it's the most accurate predictor of 2K pace, so you're right now roughly at a 1:43. I know that wasn't probably as hard as you can go though. Only you really ultimately know what you're capable of. Just don't get too excited on the first 500m. Typical rookie racing mistake is go out like a cannon. The adrenaline will push you through a very fast 500. If you find you're lower than 1:40, I'd be concerned about dying out at the end. That's about the only thing I'd caution you with. Others are much faster than me on here (as you are), but universally, it's better to have a slightly better first 500, ride it out in the middle and then smash the last 500. If you can't smash that last 500 (I personally think), it's not your best 2K. Your PB best right now should be better than it is because of that same reason. Your pacing (if I recall) was a bit off.

[hjs]

Good Day,

Cycle 5/ Week 3/ Day 3

4x1000 at >30spm

11/25/17 11/16/17 12/13/17 01/05/18 01/25/18
1000 151.2 149.5 148.0 147.0 145.0
1000 150.4 148.4 148.0 147.0 145.0
1000 151.1 147.4 148.0 146.1 145.0
1000 151.2 147.3 145.7 141.9 140.4

Avg 151.0 148.2 147.4 145.5 143.9

After a bit of frustration on Tuesday, I was glad this came in where I wanted it to.

I believe I will pace this TT as follows:
Push average to 1:40 at the start. Once it hits 1:40, immediately back off to 1:43. Hold 1:43 through first 1k. 3rd 500 aim is 1:42, final 500 is just pull as hard as you can.

Let me know your thoughts on the numbers and if you have a better plan. I think I may be a bit high on the 1:43, but I figure if that is the goal and I am a bit under due to excitement, that would be ok.

David

Would not go to 1.40, and certainly not go to 143 in one go. Let it bleed up slowly.
I believe in a slowest 3 third 500, start out around 142, not faster and stay there the first half, from there on feel, from 1400 m in slowly increese rate, last 300 rate up more, last 100m, sprint 100% with a shorter stroke, rating high.