Pete Plan Group - Startup Aug 20th thru 22nd

[mudgeg]

Thanks Phxrow this is very useful and well taken. I do most of those things before a workout and indeed am very careful about doing proper stretching exercises and warming up. I too have a background in competitive sports and was a good standard rugby player in my youth.

On the plus side I completed today's workout and was pretty much on target pace and given that that pace was just a touch short of my PB for the 5k, I don't feel too bad about it, in fact I feel pretty good. I too am relatively new to rowing - started properly in March this year. Up to now I have concentrated on pure distance with little in the way of interval training. So the beginner Pete Plan is a great structured programme that I have long needed. The intervals were hard but I felt fine during the day, and although my leg seized up, I haven't done any damage, it was just fatigue as those legs have been in a lot of scrums in 59 years! I may take a rest day tomorrow but certainly plan to do the two optional sessions in the BPP.

[mdpfirrman]

Did my 5K timed today. After nudging Dean about knowing limits (like telling Superman to watch out for kryptonite), I pushed my own today perhaps just a bit too much. Definitely pushing the envelope. I've been insisting on lifting prior to rowing on my speed interval days and on my timed distance days (1st and 5th day of each weekly cycle). Today I went to my "other" gym (we have two gym memberships). I try to avoid this gym for my rowing because it only has one erg.

Sure enough, there was a guy just sliding back and forth on the erg and I thought he would NEVER get off of it. I don't mind if it's taken but I do have a problem when the person isn't using it as a rower but as a butt slide instead. Between this (looking constantly for when I had my opportunity to get on the rower) and working out longer (waiting on it) than I normally do lifting, I got on the rower pretty drained from my lift already (I walked right from leg pressing very heavy weight for me on to the rower).

It was clear within the first 1000 meters I didn't have much. Hung on for a 19:57. I'm going to have to revisit lifting this heavy right before my row (this is the only day I do it - on my short interval day I lift but I take about an hour break between). I think my battery was dead heading on to the rower.

@ Dean - the food poisoning makes total sense now. No wonder you had to quit!!

[Phxrow]

Day 4

Optional 20 min row

20mins - 4589m - 2:10.7 500m split - 25s/m

At the 15 min mark I was at 2:13.2 500m split. Again, I reached down and pulled. Ended .5 seconds behind my 5k split average from yesterday. A little ticked off, but find the timed rows are harder to judge the timing of pace vs distance rows. All-in-all I'm happy I was in the 2:10's.

Cheers and happy rowing!

[jackarabit]

Wk 2: SS#3
60'r20-22-20-18-20-22 for 10' each
Pacing: PE moderate UT2 ---> UT1
Df115
1500m WD mainly for legs
2:22.2 av.


Power/endurance low rater w/ rate chicane. Splits in watts illustrate lack of definition in my attempts at 18 and 20 rates. Overshot rate targets 3 for 6, each of those splits a tell for inconsistent form and inconsistent power generation. A nasty business mixed with just enuf bread n butter 22 rate to make the medicine go down.

[jackarabit]

Wow, intros all stacked neatly sides aligned to the desk! You Begin Here fellers are a strack lot for sure. Nothing anyone can tell you about how to improve your indoor rowing means squat compared to the depth of your passion for finding out for yourself hands ( as well as intellectual faculties) on. Work hard and stay healthy!

[jackarabit]

@ Mike: solid sub-20' 5k. You have to tell your lady you need an erg at home; queueing up at the gym for one rower sitting next to 50 treadmills and ellipticals is irritating at the very least.

[Kxthor911]

Well folks day 1 complete. I'm most certainly the slowest one here, and really do not wish to waste anyones time. It was my first set of intervals to do and I'm defiantly feeling it.

13:03.5 - 3000m - 2:10.5 - 27
2:11.0 - 500 - 27
2:10.8 - 500 - 27
2:10.7 - 500 - 28
2:11.1 - 500 - 27
2:09.7 - 500 - 28
2:10.1 - 500 - 28
r2055

A couple of questions if you don't mind.

How do I post pictures? Do I upload to a website like photo bucket and use the img button or the url button?

How do I input the meters into the c2 logbook? As I have not really done interval training do I input them as usual and input the rest meters second or is there a different way? Thanks again guys.

[mdpfirrman]

@ Kxthor - you're not wasting anyone's time. Rowing is very much of a personal journey. We all have different abilities depending on where we are with health, age and fitness on the spectrum. Your times today might not be your times tomorrow.

As for logging, I take pics but just log that info manually into the log and I use the "notes" section to put my splits and how I'm feeling. I actually copy and paste that information into this report. Some add in their rest to the numbers some don't (I actually do). To me, I don't worry about the log too much other than to have a hard copy of my interval times for looking back at for reference sakes. You'll know if you're improving whether or not you include rest meters in your times or not.

If you want to get more technical, ErgData is a phone app if you have a later model phone that puts the information in for you automatically into your log. I'm not the greatest to ask how to load pics. I think it sounds like you have the general idea. I don't do much of that but others do.

Nice work Jack / Phxrow! Jack, you're doing fantastic.

[bisqeet]

Well folks day 1 complete. I'm most certainly the slowest one here, and really do not wish to waste anyones time. It was my first set of intervals to do and I'm defiantly feeling it.

13:03.5 - 3000m - 2:10.5 - 27
2:11.0 - 500 - 27
2:10.8 - 500 - 27
2:10.7 - 500 - 28
2:11.1 - 500 - 27
2:09.7 - 500 - 28
2:10.1 - 500 - 28
r2055

A couple of questions if you don't mind.

How do I post pictures? Do I upload to a website like photo bucket and use the img button or the url button?

How do I input the meters into the c2 logbook? As I have not really done interval training do I input them as usual and input the rest meters second or is there a different way? Thanks again guys.

You can upload directly.
There is an upload attachment tab on the reply form.
Search for the file from your local file and upload it.
There is also an inline function to place it between texts.
There is a limitation to the size of picture, I believe it is 100 kbps do it might be wise to trim to 800x600 or so.

There is no slow here, effort is measured not speed in this thread. And you gave it everything.

[G-dub]

kxthor11 - welcome! We are all slower than some and faster than others. Its all for fun and to get in shape. One nice thing about the forum is that good efforts are always rewarded because regardless of pace, everyone knows how hard efforts feel and what commitment it takes to get them done.

[G-dub]

Lots of good work as always. Mike - it is probably the row you should have planned for anyway, so no worries. Under 20' for us is a solid row when you think about it - probably the right level of effort for the plan too. Out of town on business today. Fortunately it timed with a rest day.

[Bloodbuzz Corio]

@ kxthor - absolutely not wasting anyone's time. This isn't a competition, and great to have you along for the journey! For images I've been using imgur (which is very similar to photobucket), when I load a picture there it then gives me a link with the right format () to just paste into my posts.

@ jack - may have been nasty but is still a solid 12k to finish the week! Air freshener is half full my friend!

PP Cycle 1, Week 2, Day 6 - SS 10,000m, 2:11.5 pace (43:50.5)

HR was slightly higher than my recent SS days - average of 144 and max of 155, but only spent 33 seconds above the 153 point I've been using as the upper bound of UT2 (more than 23 minutes in the 145-149 range) - so comfortable I didn't push this too hard. PE completely appropriate, and in fact with about 1,500m left I was enjoying it so much I was quite disappointed I hadn't dialled in 12k.

Easy to say only 2 weeks in and with a rest day tomorrow - but I am really digging this experience. The simplicity and certainty of the plan are really working for me, getting a good sense of achievement from the hard days and balance/consistency from the SS days. All of which obviously means I'll be here a blubbering mess on Saturday after the 4x1,000!

HR chart from today because data wonk:

[Kxthor911]

Everyone thanks for the kind words, I believe your correct we all move at our own pace and we all have to start somewhere. I feel like this is just the beginning of my journey. I finished a slow half marathon a few days ago but I feel my next one will most likely be a little quicker because off everyone's encouragement.

Also to those of you that helped with the instructions for logging data and the pics thanks. I have got them both figured out now. I have to downgrade my firmware on my PM5 so I can use the erg data app.

On a similar note, how many of you use either rowpro or something to the equivalent. Waste of money or something useful, seeking honest opinions here. Thanks again guys.

[jackarabit]

Nick, the sequence on foto transfer from P-bucket is <select all/copy> the ""direct" block to of uploaded foto then
<paste> in the tags from the options top of posting form thus forum. P-bucket has been a PITA recently. Psy-war dirty tricks and stallng to encourage coughing up monthly fee for popupless use.

The <attachment/browse> function mentionned by Dean and found at bottom of posting form allows max two jpegs per post. Very useful for importing results from ErgData, RowPro and similar programs which mimic most monitor functions.

RowPro vs. ErgData: RP current version has BETA birthing pains. EG a free app for ipads, ipods, iphones, droids. I have both, getting most value from EG since the revised logbook now displays expanded EG row results.

[G-dub]

I have row pro but if I had to do it over again I would probably do erg data. Nothing against row pro,just don't use the interactive part and I thought I would.