Pete Plan Autumn 2015

[jackarabit]

Bisqeet, is your pacing method from the Every Which Way But Pete Plan? If I read you correctly, a pace is chosen, HR cap is added, pace is increased, cap is taken off, result is sub-40' 10k "race" without blowing thru the cap which isn't in force anyway. I've done something similar although not starting with 1:45 as a serious datum line. I call it a "Goldilocks row" because everything is uncomfortable and I keep changing my mind and somehow I rationalize one or more adjustments as being "just right."

The conventional wisdom is that recovery day rows in the Pete week aren't raced. There is a prescribed rate cap of 25spm. Although HR is not part of the Pete Plan scheme, HR training zone to encourage effective recovery is <70%HRR+RHR or "low aerobic." Your steady state row appears anything but steady state. Everyone gets a bone in their teeth on occasion and breaks training discipline and training goals. Is it OK to "engrain" these excursions as business as usual when following a training plan which discourages hard recovery days? Jack

[bisqeet]

Guilty as charged...

[Bob S.]

Bob, see "Pacing The Sessions" section in Marston's Lunch hour: The Pete Plan Blog:
https://thepeteplan.wordpress.com/the-pete-plan/, second paragraph. This material is post-2008. Perhaps you have the originalist view from 2002? Citation?

Most likely. Citation! Who are you kidding? There is nothing for me to prove here. I agree that my information is well out of date. And I am sure that no one cares what the earlier suggestions were. I used them for a while, but didn't bother to check in to see what improvements Pete has put into the plan in recent years. I did look at the beginner plan out of curiosity when I first heard about it and felt that it got off to a very slow start. However, it is probably very close to what a lot of beginners need.

[Fish out of water]

Bob, see "Pacing The Sessions" section in Marston's Lunch hour: The Pete Plan Blog:
https://thepeteplan.wordpress.com/the-pete-plan/, second paragraph. This material is post-2008. Perhaps you have the originalist view from 2002? Citation?

Most likely. Citation! Who are you kidding? There is nothing for me to prove here. I agree that my information is well out of date. And I am sure that no one cares what the earlier suggestions were. I used them for a while, but didn't bother to check in to see what improvements Pete has put into the plan in recent years. I did look at the beginner plan out of curiosity when I first heard about it and felt that it got off to a very slow start. However, it is probably very close to what a lot of beginners need.

Speaking as one of those beginners I can say that the PP for beginners is not too slow a start for me. I'm finding it challenging but manageable and feel like I'm already getting better pretty quickly.

[jackarabit]

Fish, you were starting Interactive 2K and now you've also sampled Pete Beginner? If you opt for PB, the personal heart rate zone generator from ISS is still worthy of study.

[Balkan boy]

I completed a week during witch I've hit all my targets.
Six days with six sessions averaging 60' per session. Comes to 78-80km and 6+h on the rower.
I was a bit spent after a 10km L3 (or 'hard distance') that was entirely in AN zone. I'll do those in the UT1 from now. Other then that, I don't have any fatigue or soreness. I wasn't dreading any of the workouts, or been bored on the erg. L4 sessions really help with this. I'm going to rest on Sunday, or do something easy.
I'm pretty happy with my modest progress. My immediate goal is to get back to heavyweight class, and gain muscle and strength. I had 73kg last week, but with my height (189cm) I should be around 83kg.


While on the subject, here are some quotes form Mike Caviston that have both inspired and depressed me:

I attempt to perform 11 workouts and cover on average about 190K (I went over 200K a couple times but found it hard to get in that much volume consistently).

Last season I reached my goal (e.g., a given distance for 60' Level 4, or a planned pace for 4 x 1K) about 90% of the time. During one stretch I reached my goal for 99 straight workouts (and they weren't exactly creampuff goals, believe me).

[Fish out of water]

Fish, you were starting Interactive 2K and now you've also sampled Pete Beginner? If you opt for PB, the personal heart rate zone generator from ISS is still worthy of study.

That's exactly what I've decided to do. I'm going to continue with PB but use the ISS to guide the pacing of my rows. I really like the ISS heart rate zone generator, which is why I subjected myself to the 2K erg test, and definitely will be using it to row in the appropriate aerobic/anaerobic zone. Thanks for the suggestion.

[jackarabit]

Fish, if you do the aerobic base work and avoid "residuals" from the running injury, 8'/2k will soon be a milepost in the rear view mirror.

[bisqeet]

W1D5 - 6-10k hard.
10k - 38:45 - warmup, warm down.

[Tyche]

W2D5

Lost D4, wanted to take an extra nudge at D5.

5k hard, 18:07 - new PB.

500m splits went like this:

1:49.5 / 1:50 / 1:50 / 1:49.3 / 1:49.7 / 1:49.3 / 1:48.7 / 1:48.4 / 1:47.5 / 1:44.7

Worst part was getting over the first 2k, at the end i felt that i could go more at 1:45

[bisqeet]

Very impressive. Sub 7 should be yours.

[Galeere]

Re warm-up: I usually go for 2k and @ an average pace of 2kbest+20-25 seconds (25sec being UT2-pace, 20sec UT1).
Re bursts @ target speed for the main row: I did that as well but after my injury and considering lower temperatures in training environment (I row in my cellar which is quite a bit colder now than in the summer) would recommend to be careful and go a bit longer on UT2/UT1 then 2 minutes and do the bursts at the end of the warm-up.
Re training recommendations to Fish out of the water: To build up aerobic power what you need are a lot of meters. When I started I build up the length of my rows from 15min to HM-range within 2 months. I came to the conclusion that this has been laying the foundation for all other improvements.

[Galeere]

Very impressive. Sub 7 should be yours.

With such a 5k IMO it´s closer to sub 6:50 than to sub 7.

[Tyche]

Thanks, excited to try a new 2k after next week

[jackarabit]

DAY OF THE (Pete Plan) WEEK

Bisqeet writes:

W1D5 - 6-10k hard.
10k - 38:45 - warmup, warm down.

Tyche writes:

W2D5

Lost D4, wanted to take an extra nudge at D5.

5k hard, 18:07 - new PB.

Taking a moment to say how much I appreciate both Dean's and Tyche's adoption of an alphanumeric descriptor for their daily Pete Plan workouts. if there are additional thread contributors doing this, please continue! If you aren't, please consider that the organization of Pete Plan keys specific workouts to specific days in specific weeks of a 3-week cycle. If you are following the Pete Beginner Plan, a similar shorthand, altho involving 24 weeks of workouts and less handy for instant recognition of the workout referenced, encourages your fellow participants and other interested parties to remain enthusiastic for following your progress thru the plan. I encourage everyone to use this uniform format: "W__D__". Concise, unambiguous, universally understood and instantly retrieved for analysis and comparison. It's in all our interests to make ouselves heard with precision and economy.

For each of us, the WODs will produce breakthroughs, setbacks, fast times and headscratchers that are worthy of blow by blow exposition. Reserve the enthusiastic narrative for special occasions. I am all too susceptble to the expository urge. I decided that limiting myself to two or three sentences in a single paragraph isolated from the results gives my post some slight chance of being read (and understood on the first reading). Keep commentary interspersed with results to a minimum. We all know when we're putting spin on the numbers AND we know the same of our fellows. At the very least, learn the workout notation and jargon specific to erging and use it consistently so we all know where you're coming from.

If we agree to cooperate in this little bit of effort at communication without eyestrain and braindrain, we won't have to be literally on the same page on the same day. End sermon. Fussbudget Jack