Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

I don't seem to have the stroke chart I've seen Jack and others post in my logbook now - is that perhaps because I'm on Android and not iOS - or something else I need to do to get that?

Not wanting to get too off topic but looks like the ErgData on my old phone was v1.23 - have updated to 1.41 now and will try again next time I'm at a suitably firmwared PM!

[Kxthor911]

Hey guys, had a really hard day at work yesterday so I decided I wouldn't have anything to give even if I try. I will spare you my rant about the day lol. I did week 2 day 3 workout this morning. My goal was 2:22 splits with 5500 my distance (I have not done much this week so I added 500 to total 6k.) Splits ranged from 2:21.5to 2:22.5. SPM were all over the place lol. Still trying to figure out pacing. Have a good weekend guys, see you Monday or Tuesday.

[mdpfirrman]

Nice job to everyone getting this far! One cycle, as you can tell by now, is quite an accomplishment!

@ Greg - Really appreciate (as always) your input in to the thread. To be honest, I hate to admit, I've never really considered the possibility of not using PB as the PP standard. What you mention about recent standards being preferred makes much more sense. As a newer rower, I have a bit of tunnel vision (and I've been fortunate enough to not have stagnated or regressed on performance yet because of age or training -- more than likely because I'm not near your level).

@ Rohan - Great having you this first round. Quite the accomplishment. I enjoy seeing your graphs on SS days. I don't add a lot to the discussion on SS days except inputting my numbers / paces, so having that is nice to see.

@ Jack / Glenn - thanks on the first round being very helpful when I've been too busy to check in at times. Very appreciated.

@ Dean / John - the spreadsheet is fantastic. You two doing that for everyone was a nice touch and has added to the PP.

@ Everyone - thanks also for keeping the thread positive, constructive and no negatives. That has been a pleasure and why I personally enjoyed the PP thread so much last year. At times, the threads disintegrate into petty stuff that acts as a deterrent for people to participate. None of that here.

@ Joseph / Gordon / Nick - Though I've never done the PBB (before I knew about it, I did something similar for around 6 months), I enjoy reading about your efforts and times. The intervals in that plan look very tough indeed.

[JohnAd]

Wk3 Day 4 10k SS strapless target 2:08 did 2:07.7 r20
Just building up the distance

Wk3 Day5 30' hard - target 1:56.7
1:55.7 r25
1:55.8 r25
1:56.0 r24
1:56.3 r23
1:56.1 r23
7756m Avg 1:56.0 r24

After all that reading and talk about good pacing strategies I really screwed this one up, when I started I thought my target was 1:55.7 and after 6 minutes it became pretty clear that that was somewhat aggressive so I backed off and then I tried to convince myself that I'd be able to keep going but was fooling nobody and so I had to back off again and again before rousing myself for a push at the end. So in the end a decent result but arrived at badly.

That's probably cycle 1 over with although I might throw in a slow 60' tomorrow if I can get the time as endurance seems my weakness at the moment, looking forward having another go at the sessions with a proper target.

[mdpfirrman]

However you arrived at it John, still a very solid 30' time. I've not been brave enough to attempt anything over 5K for my timed sessions yet.

55' today for me (my normal SS day). 2:14.0 average pace. Started out a bit slow and sore, but brought it home a bit faster paced.

[G-dub]

Awesome 30' John.

[mudgeg]

PP Beginners Week 2 Optional Day 5

3 x 8min intervals

Target was same pace as fifth session last week which was a 2 x 10 min piece. So target of 2.11.0

1. 2:12,3
2. 2:11.2
3. 2:09.9

Not sure I was going to do the optional session today, thought I might take a rest day and do it tomorrow but I both felt OK and thought it would be good to have two full rest days and start Week 3 next Monday. Very pleased I chose that route as I made my target pace and felt fine and ended the second week on a high note.

As Mike said it is so good that this thread is constructive and positive. When not rowing I love to fly fish and the club I belong to has a similar forum but I gave up with it long ago because the members are always at each other's throats!

[Pie Man]

Great 30' John. You only varied by 0.6 at most.

Nice end to the week mudgeg.

Just done my hard distance.
2k warmup
5000m 19:41.7 1:58.1 25spm 146 Av hr
2:00.5 25spm. 137hr
1:59.2 25spm. 146hr
1:58.1 26spm. 153hr
1:57.9 26spm. 155hr
1:55.1 27spm. 162hr

Felt a little under the weather today so didn't really try to keep the rate down.
I don't think my warm ups are warming me up fully. I tend to do around 2k at around 2:10 pace but put in a few harder pulls. But it wasn't tell the second half of the 5k that I started to feel connected. I will try some of the other warm ups out that people have suggested in this and other threads.

Roll on the start of cycle 2.

[JohnAd]

Nice 5k Piers, you definitely got the negative pacing memo,

I kind of get what you're saying on the warm ups, I tend not to do any for anything longer than 20 minutes and only do 500m-1k for the speed intervals to blow the cobwebs off and sort of use the first Inverval to get properly warm. I know that is suboptimal and if I had more time I would do more but with limited time I'd rather be rowing at the training pace for as long as possible to get those endurance adaptations. My cool downs are probably a bit on the short side which results in the sweating and red face making it back to my desk and into the meetings afterwards.

[JohnAd]

Gordon, great session to end the week on, 20% more work time and keeping the same sort of pace is great stuff.

[G-dub]

Great job Gordon and Pie. Trying to muster up an 8 x 500 after a day in the car.

[mudgeg]

John/Piers/Glenn - thanks as always for your comments and encouragement. I don't believe my fitness can possibly have improved that much in just two weeks but one of the main benefits of the PP is that it puts you in the right frame of mind to keep constantly challenging yourself. Before this I was happily doing thousands of metres at a rubbish pace thinking I was having a great workout. Now those times just won't do.

Gordon

[Pie Man]

One thing Gordon the pace isn't rubbish. At the gym I go to very few people record a pace as fast as that and not for so long. Most of them do five minutes' at 2:20. Some do go faster and longer but it's a minority. If you are using a gym have a look through the memory you may be surprised. But by doing the bpp fitness will sneak up on you and your times will fall. So don't try and speed up follow the plan and you will get fitter and faster

[G-dub]

Gordon, doing some high intensity work will get you fit faster than doing long and slow. Problem is it also plateaus quicker. But you will enjoy a nice run before that happens! Now on to my business:

AM: 30' run - legs felt heavy
PM: 8x500 #2. Wanted to be r32-34 and about 1:44.5. Never felt comfortable or in a rhythm until near the end. It's done though!

[Slacker]

Hey guys!

Is it too late to join in the fun? I found this forum last week and just realized there are folks in the thread doing the BPP as well as the normal one. I'm a complete beginner. Although I stay relatively active with my daily activities, at 39 years old it isn't enough. I started the BPP 3 weeks ago (just finished my final week 3 workout this morning). Either way I'll be reading the thread. I have already picked up quite a bit of helpful information.

5000m week 3 day 4 optional row
target 2:20.0
5000m 23:14.8, 2.19.4 (ave), 21 spm

Ben