Pete Plan Autumn 2015

[Galeere]

Nice going Jack, you scooped off more than 2 secs on that one and did it with great pacing. Well done.

[G-dub]

Good going Jack. You've made great progress since last time.

And Captain Jack, many of us Amerricans will be challenged over the Thanksgiving Holiday. We can either:
1. Do the best we can to piece it together and start cycle 3 on the day we were supposed to.
2. Stretch cycle 2 out to accommodate whatever time the Holiday takes over.

I personally think #1 makes the most sense so it doesn't blow up the flow of everyone else. You?

[jackarabit]

A goodly number of the young and the restless are already on the short cycle, Commodore Dubya, so it would behoove us to cut the cable and di di mau before T Day. I was getting accustomed to all that R&R

[jackarabit]

W2D2
Recovery
8k @ 115W
Av HR 66% HRR
25 spm

Df down to 81 on damper level 10 on Y machine this morning Had trouble keeping rate below 25spm probably due to the fast drive and no alteration of recovery time.

[G-dub]

OK, will squeeze as much in as can this week. I think it's doable. May not be pretty though.

[jackarabit]

Aye, aye Skipper.

[ericallenboyd]

w2d3.. 4x2000m. Target was 8:11 per 2000m. Still a little sore from the ladder this week and also been a little under the weather but getting through it. Really like the program and first time through has been a little tough but at least I am setting some marks for next round through. Traveling to Colorado from Atlanta for Thanksgiving but the gym has a C2 so I should at least get 2-3 sessions in.

https://connect.garmin.com/modern/activity/964748073

My rowing log says 8k meters but when I click into it the report says 6k. So odd but I did 8:11.3, 8:11.5, 8:11.3 and 8:11.5 Put my GC activity

[G-dub]

Eric, where in Atlanta are you? I grew up in Chamblee and parts of the family live now in Johns Creek. I think there is a OTW community around the hooch and don't they have a facility that was done for the olympics? Anyway, it would be nice to live in a place where there was a great option to learn on the water.

[jackarabit]

As in Head of the Hooch!

[ericallenboyd]

I live in Marietta for the past 3 years and used to live in Smyrna. Never have done otw rowing and the erg is my first taste of it. My sport was track that i got a full scholarship for on the decathlon many moons ago. Well it seems like it at least.

Eric, where in Atlanta are you? I grew up in Chamblee and parts of the family live now in Johns Creek. I think there is a OTW community around the hooch and don't they have a facility that was done for the olympics? Anyway, it would be nice to live in a place where there was a great option to learn on the water.

[bisqeet]

W1D3
well - i screwed that one up.
two HM in 2 days (one slow 2:05, the other 2:00,x) and then i forgot what my target was and thought 4x2000 @ 1:50 sounded good..
with the active rest @2:30 - i died.
after looking at my last cycle the target should have been 1:52-ish

20151123_PP_2.3.jpg (107.33 KiB) Viewed 5154 times

warm up - 3k
main session 4x2000 + 4x1k Rest
warm down 5k @2:20
20k session...

tomorrow is definetly a sub 10k slow....

[jackarabit]

bisqeet, forcing oneself to do 3k of intercolated rest meters due to the limitations of RP interval programming is definitely choosing the hard path. Takes strength of body and mind to shrug off near-death experiences! Altho not optimized in terms of preserving muscle efficiency as long as possible, a fantastic lactate survival workout imo.

This is ten percent luck, twenty percent skill,
Fifteen percent concentrated power of will.

Five percent pleasure, fifty percent pain,
One hundred percent reason not to do it again!

--after Mike Shinoda

[mdpfirrman]

Took the weekend off (didn't do WK 1 / Day 6 steady state). After my long hard row on Friday, my lung seemed to feel bruised. It's a problem I've had before. Either exercise induced asthma or perhaps allergies, but either way, I decided to take the weekend off.

WK 2 / Day 1 - Speed Intervals. Didn't know really what to use in terms of pace and it's tricky. PP recommends your 2K PB. For me, though, I haven't really recently pushed a hard 2K (except once right before we started this). My PB is around 7:30 and my next best is around a 7:34. My projections, though, off my 5K and 10K are much lower (around 7:22). Decided to split the difference for pace goal today @ 1:51.5 as my target.

250 - 1:52.0 / 28
500 - 1:51.3 / 28
750 - 1:50:7 / 29
1000 - 1:51.6 / 26

Went for it on last ones

750 - 1:49.9 / 27
500 - 1:45.5 / 29
250 - 1:42.0 / 29

Avg - 1:49.7 / 28 Maybe pushed too hard but I certainly was capable of hitting the 1:50.5 goal (based on 7:22 versus 1:52.5 based on 7:30). Blew past the 1:51.5 goal that I had in mind. Felt good about workout and lungs feel OK. Nice negative splits at the end. I feel like my power is really coming along fine (or maybe I had it all along but didn't use it fully).

Nice work Tyche, Jack and G-Dub (if I didn't mention before) on your times. Very nice!

[Bob S.]

Eric, where in Atlanta are you? I grew up in Chamblee and parts of the family live now in Johns Creek. I think there is a OTW community around the hooch and don't they have a facility that was done for the olympics? Anyway, it would be nice to live in a place where there was a great option to learn on the water.

A crew mate from my days rowing at the Newport (CA) Aquatic Center moved to Atlanta quite some time ago and joined a club that rows on the hooch. I ran into him later at the San Diego Crew Classic when he and his fellow club members came all the way across the country to participate. So, yes indeed, there is at least one very active club there.

Bob S.

[jackarabit]

Mike Pfirrman writes:

Blew past the 1:51.5 goal that I had in mind. Felt good about workout and lungs feel OK. Nice negative splits at the end. I feel like my power is really coming along fine (or maybe I had it all along but didn't use it fully).

Very tough effort without post-row asthma, coughing, tweaked joints, incipient muscle pulls is just super! More good news to come when you begin to adopt and develop stroke rates above 29. But don't hurry to develop that ability. Tolerance for producing stable power output for many long, repeatable strokes is very important.