Pete Plan Autumn 2015

[bisqeet]

Oh yeah. Happy turkey day!

[jackarabit]

W2S5
Recovery cum Macy's Parade
60' @ 2:28.1 av. (top UT2 pace)
df 109
24 spm av.
HR capped @ 137bpm
HR av. 129bpm (64% HHR)

Paying the price of 4x2 mess two days ago. Right glute and hamstrings sore; sciatic nerve now active. Miserable and wanted to quit @ 20', 30', 40'. UT2 pace on sub-UT2 HR av. was the only good news. Upload from RP working now. I may practise my scroll box file manipulaton to post the RP report later--maybe during dog show. Always got eye out for Shiba Inu, Black&Tan Coonhound, Greys and Whippets.

[bisqeet]

and malteser....
semi relaxed last session of week 2

2k+ warmup
2k @90% (sub 7:10)
30 mins @1:56
5k @ HR cap 130 R20.

total for week2 = 94134m... (2 HM in there) - tomorrow day off
have a great WE all

[G-dub]

Steady Distance:

1hr @ 2:09, r21, >75% HRR

[at1839]

And in the end here a full list of my Autumn 2015 PP. Now will taper & try to rank

Paolo.

20151006 8x500 @1:53.6 average
20151008 5x1500 @2:04.3 average
20151012 Speed Pyramid @1:54.5 average
20151015 4x2000 @2:04.2 average
20151020 4x1000 @1:55.8 average
20151022 Endurance Pyramid @2:05.0 average
20151026 8x500 @1:52.9 average
20151029 5x1500 @2:03.4 average
20151102 Speed Pyramid @1:53.3
20151105 4x2000 @2:03.1 average
20151109 4x1000 @1:54.8 average
20151112 Endurance Pyramid @2:03.7 average (12:30.7 @161 end hr / 10:18.7 @166 / 8:05.5 @172)
20151116 8x500 @1:52.5 average
20151120 5x1500 @2:01.5 average (6:07.5 hr @161 / 6:06.7 @164 / 6:05.0 @169 / 6:03.3 @169 / 5:59.9 @173)
20151122 Speed Pyramid @1:52.5 average
20151124 4x2000m @2:01.2 average (8:11.9 - 8:08.2 - 8:03.7 - 7:55.9)
20151126 4x1000m @1:54.5 average
20151127 Endurance Pyramid @2:01.7 average (12:12.2,10:09.7, 8:04.3)

[kacken66]

Hello rowers!
Iam following you with big interest, Impressed of your efforts!
My program include som pp sessions but not all.
Keep working hard!

[G-dub]

Go get it Paulo!
Nice to hear from you Magnus! I hope your training is going well.

[G-dub]

Hard Distance:

2 X (9',1',9',1') Work average right about 2:00, easy average right about 2:05. r25 average. 36 minutes work, 4 minutes easy. About 3' rest between 20' sets. Kept it below 90%HRR but HR seemed a little high.

1500 up and 1500 down.

[jackarabit]

Hey Magnus. Will you be racing the public venues next year?

[bisqeet]

W3D1
4x1000m Target =1:47, Rest 1000m@2:30/500

first and second felt ok, the turkey hit me on nr.3 and very nearly made another visit on nr. 4

wu 2k
8k session
5k wd

20151128_PP_3.1.jpg (100.75 KiB) Viewed 5201 times

[Galeere]

W3D1
4x1000m Target =1:47, Rest 1000m@2:30/500

The 4 x 1.000 is a good predictor for the 2k and by that standard and adding the turkey issue as well as the bad pacing you are sub 7 again Dean. When you set your target @ 1:47 why do you go @ 1:42ish for the first one though?

[Galeere]

Hey Magnus. Will you be racing the public venues next year?

Hi Magnus I second that question, I remember that you hinted that you wanted to go. How is your training building up, what is your goal if you go to the races?

[G-dub]

Way to gut it out Dean! That's not easy to have the monkey on your back on the third 1K. Well done.

[jackarabit]

W2S5
(Dis)continuous hard time halfpipe
1x(9,7,5,3,1,2,4,6')1'R
Df109
Free rate
Cold start
2k CD
8367m @ 2:12.6

This Nog&Wild Turkey piece is not Olde Original Pete. Who's a blind conformist now? Set on monitor with an additional 8' final but found I was at the failsafe turnpoint after the previous 6' so I shut it down to get the average pace and did the 8' as a just row at 2:25.1. Took the mickey out of my legs!

[bisqeet]

W3D1
4x1000m Target =1:47, Rest 1000m@2:30/500

The 4 x 1.000 is a good predictor for the 2k and by that standard and adding the turkey issue as well as the bad pacing you are sub 7 again Dean. When you set your target @ 1:47 why do you go @ 1:42ish for the first one though?

The mind tells me to do 4x1000@1:42. The body tells the mind to take a running jump on interval be. 2.

No, I wanted to see if I could. On paper I should be able to sub 7, but when I do a 2k, I always hit the wall at 1200m, I think it's because I do too little at higher rates (sub7 pace).
My last 2k was something like 1:44, 1:44,1:55,1:42. I just need a breather in between (mental block)

It's one of the reasons I do active rests (keep the motor ticking over)