Pete Plan Summer 2015 starts June 14

[Galeere]

Have to postpone the 1,5k-session for another day........

[kacken66]

12k UT 20 spm 154 hr, target hr 147-160

[jackarabit]

Cycle 2
Week 1.5
Hard distance
5K free rate
Df 112
1250 w/up
1750 w/dn
2:12.8

24" off PB. Lats, deltoids, triceps stiff and sore after gym yesterday but legs and lower back happy. I am extending my thumbs straight out on the handle last several weeks imitating the OTW hold. That and the CTS brace on left wrist at nite alleviating the numbness problem in left hand. Stinging a bit at end but the same in both hands. I can live with that.

[Galeere]

Well done Jack!

[jackarabit]

Thanks Hardy. Half the battle is deciding what to do, how much how fast? I'm a little tired physically so decided on shortest possible within the rules of the Pete game; 5K and 2:13 av. pace and the engine room came thru! The greatest satisfaction for me is seeing wattage above 2W per kilo fit weight (72x2=144) for the entire piece. Very close today. Lurking behind my delight in the silly geriatric PB is this simple desideratum. I'm getting there. Jack

[G-dub]

Great going Jack!

2K up, 20 minutes @ 1:58 HR cap @ 90%HRR, 2K down

Did the endurance intervals yesterday, so I had a great excuse lined up today on the hard distance day

On to the Speed Pyramid on Saturday.

[jackarabit]

Flippin off erg school, Dub? U R such a BAAAD boy! I will be doing likewise Sun thru Thurs next week. Going to VA for sculling instruction. Erg available there but not certain how much time and energy I'll have after a busy day catching crabs so Saturday's pyramid may be my last multi-page, complete with slides, show 'n tell for awhile. Jack

[G-dub]

Jack, enjoy the time off! You will stay fit and come back fresh. We aren't getting paid to do this are we? BTW - I did all the mandatories this week. Just missed some days due to business. And even though it wasn't an impressive time, it till was hard enough today. May get some slow meters in tomorrow anyway. Or I may not!

[Galeere]

Good work G-Dub!
Finally managed the 1,5k-intervals. On the first round I shot for sub 1:53 and neg. splits and failed on the fourth interval.
So I tried for sub 1:54 and negative this time which worked out as follows:
1:53.8
1:53.4
1:53.2
1:52.6
1:51.6, max HR 167 (felt like more )
Total 1:52.9
SPM 30 for the first 4, SPM 31 for the last.
2,5k of paddling during 5min rests.
No w/u or c/d due to lack of time.

[gregsmith01748]

Flippin off erg school, Dub? U R such a BAAAD boy! I will be doing likewise Sun thru Thurs next week. Going to VA for sculling instruction. Erg available there but not certain how much time and energy I'll have after a busy day catching crabs so Saturday's pyramid may be my last multi-page, complete with slides, show 'n tell for awhile. Jack

I swear to God that if you use that erg for anything beside demonstrating a point to an instructor while you are sitting next to the singularly most beautiful river to scull on, I will drive to Virginia and throw sand on the seat rail. Enjoy calm waters!

[G-dub]

Good work G-Dub!
Finally managed the 1,5k-intervals. On the first round I shot for sub 1:53 and neg. splits and failed on the fourth interval.
So I tried for sub 1:54 and negative this time which worked out as follows:
1:53.8
1:53.4
1:53.2
1:52.6
1:51.6, max HR 167 (felt like more )
Total 1:52.9
SPM 30 for the first 4, SPM 31 for the last.
2,5k of paddling during 5min rests.
No w/u or c/d due to lack of time.

Now we are talking! Good stuff. So you had to get a 2 after the 5, eh?

I did 40 minutes on the bike trainer at UT2 instead of slow distance today. Back on schedule tomorrow.

[jackarabit]

@ G-dub and Galeere: Looks that the 4x1.5 came off well enuf for all. You fellows have it dialed now and stepping it down.
@ Magnus: Strong stuff without fail!
@ GregSmith: I promise to forgo the erging. I so don't want to do pushups and monkey bars, Master!

[jackarabit]

Cycle 2
Week 1.6
Recovery
8k free rate
Df 112
No w/up
1k w/dn
2:17.3

Done at Y with PM5 and USB stick. Not a good facsimile of stats but at least this time I got the PM5 to list the workout.

[jackarabit]

FYI, Greg got me poking around for "the most beautiful river for sculling." Google maps shows it to be the Corrotoman which feeds into the Rappahannock. Calm Waters trains on a lake which appears to be a widening of the Corrotoman as I don't see a dam. The base of ops is on Mary Ball Road, named for George Washington"s mother. More from tidewater VA. next week depending availability wifi.

Doping out attack for a go at the CTC Scorpion tomorrow in place of the pyramid. Jack

[maestroak]

I did calm waters last spring, very first session of the year. It is a great experience. It is a lake, nice but kind of hokey in terms of layout, basically end up rowing in a long L shape. I went for the 3 day weekend session but certainly didn't have extra energy for erging. You spend a ton of time on the water. The food is incredible too. Enjoy.

-Steve