Pete Plan Autumn 2015

[jackarabit]

Fast legs, Tyche! You can thank the low df for that. However, based on you hgt. and weight, no doubt you will be able to deliver more power at higher drag.

[jackarabit]

Recovery
4k @ 119W
2' rest
4k @ 110W

[bisqeet]

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.

More likely to be clogged up with tumbleweed and the such. Needs a good clean by the sounds of it.
Apropos drag.
Up till now I've done all my rows @130.
Haven't felt the need to change. My max SPM is about 35 so there really isn't a lot of slack. Thoughts?

If only I could do 400 watts a stroke at 35 spm.....

[Balkan boy]

I use drag of 130 for hard intervals and 115 for steady sessions. I tried mixing it up once on the 8x500m, and there wasn't a significant difference in result. Just slightly higher stroke rate on the 115.
I don't go over 32spm. (for now)

[G-dub]

I am pretty much between 107 and 115. Anything higher these days feels like mud. But I don't do a lot of short sprints either. I a, fine with 115 on 500's.

[bisqeet]

W2D2.
Recovery.

I sort of got dragged into an online HM row, and had all intentions of doing a 2:10 pace recovery row for the distance...
that turned into a 2:05
and then a 2:02
2:01
2:00

then "oh" your sb is about 1:26-ish - i wonder if you could hit sub 2:00 pace for the HM

my ass was hurting on the last 2k and required a dynamic posterial seating position (wriggle that ass)..

what should have been a recovery row, turned out to be a semi hard to hard.
well i guess one of my other targets (HM at sub 2:00) wouldn't be that hard to crack....

time for the sauna and a beer
have a great sunday, all

HM.jpg (110.17 KiB) Viewed 5578 times

[jackarabit]

The penultimate split may have contained some scrooching around on the seat but certainly delayed to good effect. I would be creaking like an old rocking chair by 16k. The change of plans and the result speaks to your stamina, Dean.

[bisqeet]

Thx Jack, but the motivation comes from here, without that I would still be bimbling about....

[G-dub]

Steady Distance

90' mtn bike with my posse. I think that's it for today to be ready for speed pyramid tomorrow. I'm liking having two days between hard days

Dean the machine.

[Galeere]

Well done on the HM, Dean, you can easily go sub 2:00 no doubt about it.
Re Drag: I usually go @ 120-130 for the long distance rows, 130-140 for 1-2k, 160 for the 100m and 140-160 for other short stuff. And I experiment a little every once in a while.

[bisqeet]

Well done on the HM, Dean, you can easily go sub 2:00 no doubt about it.
Re Drag: I usually go @ 120-130 for the long distance rows, 130-140 for 1-2k, 160 for the 100m and 140-160 for other short stuff. And I experiment a little every once in a while.

danke, i might experiment on the 2k see if a higher drag helps > 30 spm

[Tyche]

Pumped the erg up to 10 today for a damper setting of 100, feels different on the body afterwards.

W2D1 The Ladder, 1:39.1 / 31 spm
250 / 1:38.8
500 / 1:38.7
750 / 1:38.7
1000 / 1:39.9
750 / 1:38.7
500 / 1:39.9
250 / 1:38.2

Aimed for 1:39 and missed it by a hair.
Dropped the ball on the 1000m starting to hard, ended up with a session-low 29 spm and had to fight to keep it sub 1:40, the 500m was my own mistake of starting a little late.

How you guys pull of HM's day in and day out i do not get, hats off to all of you.

[G-dub]

Solid session Tyche.

[jackarabit]

W2D1
Speed intervals
4k pyramid
Pace target 2:02.8 from 11-8-15
df 109
Fletcher WP
3070m/15:45
3k CD
2:00.4 average

Bit zippy on the first. Very pleased with the negative pace progression thereafter. I chose to start the new week on one day rest but have to say that two days rest separating core sessions is keeping me fresher mentally than 6 in 6. Muscle glycogen is no doubt at full charge also.

[ericallenboyd]

W2d2, 8k recovery row. 2:20 average 500m. Susprisingly was a little sore after the w2d1 intervals. Not a bad thing but susprised.