Pete Plan Summer 2015 starts June 14

[kacken66]

ctc Scorpion test
2k w/u
500 @1.36.6
400@1.38.2
300 @ 1.38.3
200@ 1.36.0
100 @ 1.34.0
Not good, too fast. Meltdown early in the 2k after 300meters, going too fast into that as well (still had rating and power of the sprints in mind, cruising on self destruction mode at 1:40ish...).
Next time limit the sprints to 1:38 (closer to 1k than .5k) and discipline on the 2k (don´t know whar pacing I should do there but probably go for the 1.5k times from our Pete plan).
5k very slow c/d

I would say, great row, if you simply paddled the 2k the endresult would have been very good. You simply don,t know right now what your 2k level is.

Maybe one stupid question but I'm a little curious, CTC Scorpion test, how does it work?

[hjs]

Maybe one stupid question but I'm a little curious, CTC Scorpion test, how does it work?

See http://www.c2ctc.com/

Nothing stupid, its a montly online competition between teams. Boats are formed, with 1 lady, 1 lightweight, plus 3 others (most often 3 heavyweight man). The average time per member is the boatspeed.
You can join a team, my team like more people here, is the Forum Flyers. You can also row as a independent. Some teams are very strict, others much more loose. The montly challenges are chooses by the teams via picking formula. See the link on the site.

Feel free to join, most forum members do.

[lindsayh]

pace 2 k, what would you recommending, example if my target is 7 min, going for 1:45 from start or 2-3 sec slower in the begining and negative the second km?

There is not complete agreement on one plan and there is a lot in the threads about this but it is probably best to negative split - not too much but if your goal is 7:00 then probably first 500 goal+1-2s. Don't go out too hard or worry about the average. You should be at goal pace by third 500 and if anything left then go for it last 3-500.

The CTC Scorpion is this months challenge at http://www.c2ctc.com. A new challenge is set each month by one of the teams as part of the competition.
You simply do the challenge and enter on the site. You need to join a team - preferably the Forum Flyers! (see the Teams thread below)
The entries are put into "boats" that average the scores of 5 including a female and at least one lwt and are then ranked up to about 100 as they appear.
The challenge will be very different from month to month and it is a lot of fun as they are so different to normal training.
This one is 500,400, 300, 200 100 on 1 minute rest with 2 minutes after the 100 then a 2km - record elapsed time total 3500m. The approach seems to vary a lot depending on whether you are a sprinter or not but seems to end up at about 2km PB average or thereabouts.
Don't use too much on the short sprints if it will damage the 2km which is the key part.

[G-dub]

Magnus, next week is week 2. It includes the speed pyramid not the 4 x 1000

[jackarabit]

Forum Flyers needs YOU, Magnus. Sign on and do that July CTC. Can't expect Henry to do it all! Scorpion will curl up and die when it hears your erg awhirring! I might do one end of month if I start feeling suicidal. Incidentally Lindsay, haven't heard much from Chris Whale after the headsup about the FF newsletter?

I did the C2 summer sprints at the gym yesterday. 20.6 @ 100m and 283m for 1'. Came off the seat first stroke of the 100 and never got settled just right. Main goal was upgrading the firmware in the PM5 on one of the Y's two model Ds. V12 to V19. Did it from ma trusty zipstick. I'm pretty tired of their attitude about maintenance; I figured if I killed it they''d have to call C2 and get one with some of the bugs worked out.

[kacken66]

I am in the team forum flighers
Done my first challenge, started slow at sprints, the 2k was hard but i wanted to keep the speed and not die.

saticfied with my effort and fighting spirit but not the time. My heartrate hit the top early but i could keep going, maybe i have not recovered from the weekends tough interval sessions or the challenge type, maybe a combination.
great to be in the team

Time Avg SPM Avg Heart Rate Time Meters SPM Heart Rate /500m Watt
12:18.3 31 170 01:45.4 298
01:43.2 500 29 170 01:43.2 318
01:22.3 400 28 171 01:42.8 321
00:59.6 300 31 172 01:39.3 357
00:37.9 200 35 171 01:34.7 411
00:18.4 100 36 160 01:32.0 449
07:17.0 2000 31 181 01:49.2 268

[Galeere]

Nicely executed, good work Magnus.

[Galeere]

I would say, great row, if you simply paddled the 2k the endresult would have been very good. You simply don,t know right now what your 2k level is.

Thanks and thats true, I don´t have a clue what to go for, especially on the 2k. Magnus work seems like a good pattern to follow.

[jackarabit]

12:18.3 31 170 01:45.4 298

Damn skippy, Magnus! Welcome to Forum Fliers!

[jackarabit]

Cycle 2
Week 1.3
Endurance intervals
Pace target 2:11.6 from 15 Jun
Df 110
3k w/up
1200 w/dn

Didn't have the urge to row to a number and get my merit badge. Sort of a lactate survival test. #3 was unpleasant and barely salvaged by 800m of intentional short stroking. Back in control #4. Out of gas last rep.

[Galeere]

Nice effort Jack, maybe a touch too ambitious on the first two reps?! I usually start with pace target (from last time) on the first rep and try to bring that down. You started several seconds faster.....

[jackarabit]

I believe there are real benefits to be had from the method of negative splitting. Lactate creation is delayed and muscular function maintained. In training it promotes reps of roughly the same quality. In a TT, it's second in efficient energy expenditure to a single pace all the way. But . . . and there always is:

The pace target for today based on my previous av. was 2:11.6. Bettered that by 2.2'/500m. I improved by the numbers AND I got the sharp end of the stick by frontloading lactate clearance. Turning the pacing (and myself) inside out once in a while is an antidote for my tendency to learn the drill and avoid the pill (go soft). Jack

[Bob S.]

I started out this message with a rant, bawling you out for not following the game plan and sticking closer to your reasonable pace goal. but the 15 Jun caught my eye and it occurred to me that, old as it was, your interim training has probably improved your condition enough that 2:11.6 would have been too low. However it would have made much better sense to try to have kept it at goal for the first interval and negative split the rest. Good times certainly, despite the 3rd which was not all that much slower than the goal. But still the workout had somewhat of an aura of racing, when it should have been strictly training. It is the Pete Plan, not the Crash-B. Unfortunately, a lot of us are often guilty of getting a bit carried away in a training piece.

Bob S,

[jackarabit]

Thanks for the vote of comme ci, comme ca, Bob. The usual and customary Pete Plan cycles around to a repetition of any given workout at three week intervals. A month has passed since 15 June but the target set on that date is not "stale" given that Pete thread participants elected to do a four-week rotation suggested by Greg Smith. Personal targets established as far back as late April followed each other at roughly the normal 21 day spacing until I joined the Pete thread crew. (I took 10 days off in mid-May to attend a wedding in Chicago.) Stale targets or not, possibly the additional week of workouts does skew our perception of improvement. I did finish without meltdown. I also can present the dailies that attest my close adherence to the daily schedule, the weekly volume, and the intention of the PP with perhaps a few excursions down the path of personal eccentricity. Jack

[Galeere]

Today:
2k w/u
100m TT -> 16.4
1min TT -> 340m
Pacing problems on the 1 min and overall technique improvement needs (problems with start and ratings above 40 SPM)
30min with capped HR 130