Pete Plan Autumn 2015

[mdpfirrman]

Fascinating all I learn about the things like warm-ups reading what you all recommend. Finding out I was woefully bad at warming up. Like most things in life, I lack patience.

Did W2 / D3 today (the 4 X 2000). Goal was 1:59.6 (5K PB + .5 sec). Did a much longer WU than I usually do (thanks to all your advice).

1:59.3 / 25
1:58.1 / 26
1:58.0 / 26
1:56.6 / 26

Avg 1:58.0 / 25

Felt really strong. Hopefully I wasn't pushing too much (my HRM broke a while ago and I've been too lazy to get another). I figure by the negative splits that my pace was OK?? Not sure if I'll make it tomorrow with the Holidays. I'm actually the chef at home (why I was able to marry up!). Tomorrow is a cook fest for six hours. For those in the US, Happy Thanksgiving!

That's pretty amazing Dean. Nice work!

[G-dub]

Solid work Mike and how it's supposed to look with a great last. Well done.

[G-dub]

Maybe I need to take up salsa dancing.

[jackarabit]

bisqeet says:

Started off at a 1:58/1:59 pace and just sort of kept it there -

Strength, Stamina, Sprezzatura!!

[jackarabit]

Clean run, Mike. Toques off to the rowing chef!

[bisqeet]

Maybe I need to take up salsa dancing.

you may laugh, but it was reccomended by my orthopedic after being diagnosed with 2 herniated discs (l5-s1) and spondylosis.
I was in a serious bad place, pain wise - dancing built up the core muscles allowing me to train harder (the reason why i started rowing).

Havent stopped dancing since - did ballroom, latin and now salsa/ bachata

Since then i've never looked back... (touches wood)

[G-dub]

Maybe I need to take up salsa dancing.

you may laugh, but it was reccomended by my orthopedic after being diagnosed with 2 herniated discs (l5-s1) and spondylosis.
I was in a serious bad place, pain wise - dancing built up the core muscles allowing me to train harder (the reason why i started rowing).

Havent stopped dancing since - did ballroom, latin and now salsa/ bachata

Since then i've never looked back... (touches wood)

You are my new idol. Sorry Hardy.

[bisqeet]

Maybe I need to take up salsa dancing.

you may laugh, but it was reccomended by my orthopedic after being diagnosed with 2 herniated discs (l5-s1) and spondylosis.
I was in a serious bad place, pain wise - dancing built up the core muscles allowing me to train harder (the reason why i started rowing).

Havent stopped dancing since - did ballroom, latin and now salsa/ bachata

Since then i've never looked back... (touches wood)

You are my new idol. Sorry Hardy.

Pmsl....

[Fish out of water]

pffff...
PP W2D5 - Steady session.
was planning all day, thining about that magic 2:00 paqce for a HM, so that was the name of the session.

Started off at a 1:58/1:59 pace and just sort of kept it there -

20151125_PP_2.5.jpg

honestly ? - i found it a lot easier than trying a sub7 - still had a little juice to end the last few meters at a good lick.
PB / SB by ~2 mins

ignore the HR towards the end - the pm5 lost connection

Very envious of this erg. Quite impressive.

Happy Thanksgiving to all.

[bisqeet]

hmm - i do have a query for the profis:

I just realised that i adjusted my drag for the 4x2000m ( i thought it might be a tadge too low) from the usual setting (I cannot remember the last time i changed it) of about 120 to 140 for some testing during sprints.

i have been using this all week and didnt think about changing it for the HM test yesterday.
could this have made the difference (more power) ? the spm didnt change from my usual long distance stroke (26) - but I found the row easier than the 60 minutes PB (which i beat during the HM)...
maybe more experimenting ? keep the 140 and rack it up more for a 2k ...?

[Galeere]

pffff...
PP W2D5 - Steady session.
was planning all day, thining about that magic 2:00 paqce for a HM, so that was the name of the session.

Started off at a 1:58/1:59 pace and just sort of kept it there -
PB / SB by ~2 mins
ignore the HR towards the end - the pm5 lost connection

I knew it that you can easily go sub 2:00 on the HM Dean. Sub 7 won´t be that hard for you as well, I am pretty sure that you can aim for higher merits (or would have left something in the tank @ 6:59). That pay-off is well-deserved. Congratulations!

[Galeere]

You are my new idol. Sorry Hardy.

Pmsl....

Seconded.

[Galeere]

hmm - i do have a query for the profis:

I just realised that i adjusted my drag for the 4x2000m ( i thought it might be a tadge too low) from the usual setting (I cannot remember the last time i changed it) of about 120 to 140 for some testing during sprints.

i have been using this all week and didnt think about changing it for the HM test yesterday.
could this have made the difference (more power) ? the spm didnt change from my usual long distance stroke (26) - but I found the row easier than the 60 minutes PB (which i beat during the HM)...
maybe more experimenting ? keep the 140 and rack it up more for a 2k ...?

That´s what I have been doing, some experementing. Judging from that I personally would not go much higher than 150 on a 2k but who knows maybe it would suit you.

[jackarabit]

Dean, your initial goal and impetus to fiddle with df is a good match for a common scenario mentioned by the fast and fit of bumping up drag factor in pursuit of better performance over sprint distances. Discovery of improved pace out to HM distance spitballed as attributable to increasing drag factor isn't something I remember seeing on this forum.

Df 120-140 is the usual range considered optimum for adult heavyweight males. Given your genetic gifts and well-developed aerobic engine, it's entirely possible that you function very well across that entire range of drag. I'll say Yes, it's absolutely true that pulling more air rather than less with a sustainable rate and sustainable stroke speed is going to produce better performance numbers. The advisability of doing so from the health and safety standpoint isn't part of the question but I will volunteer that anyone with a history of spondylosis and disc injuries should be cautious about the degree to which he pursues experiments with df above the normative range based on gender and wgt classification. Could change Pmsl to Pmsc!

[G-dub]

15K Turkey Trot easy run.