Pete Plan Autumn 2015

[G-dub]

Jack, can you send me a PM on how to do that with your row pro sheet? I need the "for dummies" version.

[christopherregisryan]

W1: Hard Distance
5K - 1:54.4, r25, ending HR 188 (6 below highest seen max)
New best by 22' or so. I needed that one!

Great piece, Glenn! Well paced too. 22' is a lot of progress in 5k. Keep it going. - Chris

[bisqeet]

W2D1
the ladder.
Tried to hit the 1:45 for all distances....

20151121_PP_2.1.jpg (113.51 KiB) Viewed 5717 times

suppose you might as well do it with neg. splits

yeh!!!!!! well pleased
2k wu, 5k wd - total 15k session

[jackarabit]

Glenn, I prefer to ask for a "turnkey sequence" in the interest of expediting communication between gentlemen, such as ourselves, who, engaged, as we almost certainly are, with matters of great import, can hardly be expected to harness our energies to the operation of a simple machine! Yep, Dummies V. 0.000000 on its way, detailed and implemented by my staff of daily delvers in minutiae (wife). Jack

[christopherregisryan]

Fourth speed interval workout. 5x375m w 5' rest. Total time: 5:40.6. Avg. split: 1:30.8 @ 35 spm. 1:31.7; 1:31.6; 1:31.3; 1:30.4; 1:29.2. 1.6 splits better than my first attempt at this workout from a couple of weeks ago. Very pleased with my adaptation to this speed work. Will do a few steady state workouts, the 2' Rowvember test, a few more steady state workouts, then 8x250m w 3.5' rest. Best. - Chris

[G-dub]

Brilliant Bisqeet. There is no doubts now about you blowing by 7:00 on 2K.

Merci Mr. Rabbit. I will read my mail.

Thanks Chris. Still more work there to do but I got over a mental hump for sure. Your speed looks good, eh?

[Galeere]

W2D1
the ladder.
Tried to hit the 1:45 for all distances....
suppose you might as well do it with neg. splits
yeh!!!!!! well pleased
2k wu, 5k wd - total 15k session

Pleased you should be. At that improvement rate you might look at sub 6:50.... Well done Dean.

[christopherregisryan]

I think Dean has a 20" PR ready to go when he next tests 2k. Sub-7 is right there for the grabbing. Nice work! - Chris

[ericallenboyd]

w2d1. not as great as I would have wanted. disregard the 1k interval as I had to get off the rower to help my daughter with something. learned that I took off to fast on the first couple and should have shot for 1:55 the entire workout instead of trying for 1:50 throughout. Lesson learned but it was my first time on this one and as least I got through it.

gc link
https://connect.garmin.com/modern/activity/962959315

[G-dub]

Tough one Eric

Steady Distance

Am: 60 minutes light run
PM: 4 X 9', r18-20, 2:04 ish, 1' easy row in between > 75%HRR. Mid UT1

[Tyche]

W1D6

AM: 40 minutes swimming
PM: 10' experimenting with low drag to get a good curve then 20' @ 2.05


I just found out that the rower i use for most of my training are broken(?) with 100 Drag Factor @ setting 10 and 60 Drag Factor @ setting 1
Which in turn means that i have used a Drag Factor of 80 for most of my training(not all, i go to different gyms), i will ask the staff at the gym to clean it to see if it helps.

[ericallenboyd]

it was but will get better. Live and learn.

Tough one Eric

Steady Distance

Am: 60 minutes light run
PM: 4 X 9', r18-20, 2:04 ish, 1' easy row in between > 75%HRR. Mid UT1

[G-dub]

Tyche, did you row your 2K at DF 80?

[Tyche]

Tyche, did you row your 2K at DF 80?

I have no clue what DF i took my PB at, I will investigate next time I am near that machine. But my first 2k (7:02) was at DF 80

[G-dub]

That's pretty funny. Even Edward doesn't row that low! James maybe. It will be interesting to see what happens (speed and how it feels to you) when you raise it.