Pete Plan Autumn 2015

[Fish out of water]

W4D2 PP for beginners:

2K WU
3 X 1K/3' rest between
1K CD

Shooting for 2:23 pace for the first two (my 5K PB) and then kicking it up to my max for the third one.

Ended up with:

2:20.0 22SPM
2:19.1 22 SPM
2:07.8 27 SPM

[jackarabit]

2:16 average, Fish. About the same as the 2:12-2:15 pace you reported for the 6 x500 in week 1 so pretty close to Marston's pacing recommendation and to online advice from hjs and Roland McSheen. Heck of a pace bump on the third! Did you feel you could have gone faster on the first two or that they were plenty fast if you were to finish the third?

[Bob S.]

W1S2
Recovery
12k SS UT2
Df109
HR cap 140
Pace cap 2:28

What needs doin!

Nice pace consistency, but what distracted you during that 8th split? I am a bit surprised that your rate was so irregular. No big deal really. It is just that if I am anywhere near 20 spm, I get locked into that 3 second stroke mode. Maybe I shouldn't be so rigid.

[Fish out of water]

2:16 average, Fish. About the same as the 2:12-2:15 pace you reported for the 6 x500 in week 1 so pretty close to Marston's pacing recommendation and to online advice from hjs and Roland McSheen. Heck of a pace bump on the third! Did you feel you could have gone faster on the first two or that they were plenty fast if you were to finish the third?

Definitely could have gone faster on the first two. Decided I was going to do what was recommended in this forum of starting with my 5K PB pace for all but the last one, going all out on that one, and then taking the average of all of those as my new target pace. Rinse and repeat. I think that will get me down to the "right" target fairly soon.

[jackarabit]

The downward spike to 90 watts @ 4K was pulling one handed while wetting my whistle. Same to 100 watts @ about 8500m. By habit I don't often drink during continuous pieces. Humidity dropping with the onset of cold weather and my mouth very dry. The second of these was planned to divide the effort in three. After the piece, I guzzle like an old mare just finished plowing for a farmer with a colorful vocabulary.

As for rate instability, my bread and butter rate which best holds pace stroke to stroke is 23spm. I don't do enuf low rate (19-20spm). When I do attempt 19-21, my heart rate rises and I correct to maintain an HR cap by raising the rate to reduce the load per stroke.

[Bob S.]

The downward spike to 90 watts @ 4K was pulling one handed while wetting my whistle. Same to 100 watts @ about 8500m.

It is interesting how sharply those things stand out when the splits are short. I was looking at pace rather than watts and those were the only 2 over 2:29.x.

[Balkan boy]

Today: 4x1000m.

I did the fourth split at 1:49/500m with maxHR peak at 97%.
It felt hard, but controlled.
Do you think a 1:50 for 2km is a realistic target for me at the moment?

[bisqeet]

Today: 4x1000m.

I did the fourth split at 1:49/500m with maxHR peak at 97%.
It felt hard, but controlled.
Do you think a 1:50 for 2km is a realistic target for me at the moment?

the 97% sounds a bit excess - but yeh I would say its doable.
try to avoid getting some meters on the board early (something i always seem to do ) by going aster than needed and save some for the end

[hjs]

Today: 4x1000m.

I did the fourth split at 1:49/500m with maxHR peak at 97%.
It felt hard, but controlled.
Do you think a 1:50 for 2km is a realistic target for me at the moment?

Take the av of the four minus 1 second, that is a tough but just doable goal. Only the last does not tell enough.

[Balkan boy]

Ok.
1. 1:53 (HR peak 170)
2. 1:52 (HR peak 172)
3. 1:51 (HR peak 173)
4. 1:49 (HR peak 177)

My maxHR is 182.
These are just peaks for the last few strokes. Average HR per split is somewhere around 168-170, but I don't have that precise number.

If I average it out arithmetically I get 1:51.2.

[hjs]

Ok.
1. 1:53 (HR peak 170)
2. 1:52 (HR peak 172)
3. 1:51 (HR peak 173)
4. 1:49 (HR peak 177)

My maxHR is 182.
These are just peaks for the last few strokes. Average HR per split is somewhere around 168-170, but I don't have that precise number.

If I average it out arithmetically I get 1:51.2.

based on this 7.20 looks possible yes. For my liking that set is a bit to fare stretched out. 4 seconds between the splits is a bit to much.
Getting a high hf is normal, If you didn,t you did not try. this session if done close to max is very tough.

[Balkan boy]

Good point about the splits.
I guess the only reason I've been doing it is because of the round numbers.

[hjs]

Good point about the splits.
I guess the only reason I've been doing it is because of the round numbers.

I mostly row on pace aned not splits, that way the av won,t distract you.

[G-dub]

W1S3: endurance

AM: 60' erg, 14K, 2:09 avg, r23 ish, >75% HRR
PM: Rest

[ericallenboyd]

w1d3, 5x1500m. target 2:02 500m