Pete Plan Autumn 2015

[bisqeet]

W3D6 Recovery - Muscle Memory
HM @24SPM 180W - 1:31:50 ~ 2:06/500 - HR 130-144
Total 102520m
Holiday Challenge M = 121561 ($2,84 yeh!)
So endeth week 3

[jackarabit]

W3S5
Hard distance
30' (RP 1900GMT Genfit online)
6617m (PB by 2m)
2:16
Av HR 150 bpm (81% HRR)
26 spm av.
2k WP; 2K CD

Rowed this one out of order. Big RowPro turnout: Eight lanes counting Digital Rowing Pam. Out of my depth with the leader >8000m but good news in HR and perceived exertion. W3S3 Interval waterfall yet to do; probably Saturday.

[G-dub]

Nice work guys. It's a free for all now Jack

AM: 30 minutes bike UT2

PM: Steady Distance (but not really)

3 X 20' 1R with each 20 split into 2:12/2:10/2:08/2:06 on the 5 minutes r22

[jackarabit]

I admire the iron discipline of that power hour, Glenn. I always fail at cultivating power per stroke. Maybe I could sub 3x4' and nudge the pace every 15"?

[G-dub]

I admire the iron discipline of that power hour, Glenn. I always fail at cultivating power per stroke. Maybe I could sub 3x4' and nudge the pace every 15"?

Dude, you could nail this session. It's like 2K + 26 down to 2K + 20. The hard part for us shorties is to bring the rate down to where it feels like we are pushing hard. I was hoping to be more like 18-22. For some reason I can't go 18 when I'm also trying to hit a pace number, regardless of how high it is! But thanks for the boost! I need to get some sunny days in a row. I have an idea about how to approach the second cycle that may get the justice flowing better.

[jackarabit]

Duh-uh! Missed the sliding scale of self-referencing pace. We have this wonderfully-inclusive handicapping tool based solely on one's own performance but I get nite sweats dreaming about numbers starting with "1." 16spm is not one of those numbers.

[G-dub]

Duh-uh! Missed the sliding scale of self-referencing pace. We have this wonderfully-inclusive handicapping tool based solely on one's own performance but I get nite sweats thinking about numbers starting with "1."

We do all exist on a pretty wide pace scale when you think about it. Maybe a protocol would be to reference 2K + X

[jackarabit]

A few decades back, I remember my wife's offhand comment that the diminutive singer Helen Reddy was so perfectly-proportioned that she appeared to be quite tall. Not Cuban shoes or Audie Murphy standing on a box but the curious illusion of aspect ratio abstracted from context. Comparative proportionality of training response (2k+/-, the PB or PR) encourages participation, inclusivity, and respect for those that attempt as well as those who succeed.

[mdpfirrman]

Unfortunately had a change of plan too yesterday. Had to change gyms as I had to bum a ride from my son (I go to a different gym than he does). My car is in the shop for some Winterization and the wife was at the docs (my other back up ride).

Managed to do 50 minutes of cardio on the bike and the stepper (HR around 130 to 135, which is around 69% max for me). Now that I'm writing this, maybe too high yesterday?? My other gym doesn't have a rower unfortunately. Hopefully, I can get my hard distance in today (not sure when the mechanic will call and want me to pick the car up).

[bisqeet]

we have one machine at the gym here at work.
I think i'm the only person that uses it. in fact I can't recall ever having to wait for it - to be honest I've never seen more than 5 people in the gym at one time (about 2400 workers; gym has 20 indoor cycles, a few treadmills, some x-trainers and the usual weights, machines) - costs me 19€ (25$) / month membership.

since i bought my own machine early this year - i hardly visit unless i'm stopping longer at work...

[mdpfirrman]

Financially, it's a no brainer to buy a rower. Unfortunately, I live in a small quad level house with five animals and a 22 year old son that moved back in with us. Just no room for one (at least according to my wife who is boss). She's just being passive aggressive because our plan is long term to move down south into a larger ranch home. She's just trying to expedite that by being firm and saying if I want to row I have to go to the gym.

[Balkan boy]

Get a SkiErg and hang a coat on it for a few days. She won't even notice until it's too late.

[bisqeet]

Get a SkiErg and hang a coat on it for a few days. She won't even notice until it's too late.

lol... i spose you could fold up the rower aswell
W3D7 Rest
normally ist salsa day#but the wife is at the works xmas do, the Kids are out of the house... whats one going to do...

2k warmup
2 k fast (PB 7:04)
10 k @24 SPM 180W HR avg 135

[ericallenboyd]

Been on a week hiatus from the rower as when I was out in Colorado I fell on my brothers treadmill and really burned my legs on the belt as it was in the process of stopping and hurt my knee a little. Going to get back on tomorrow to do my week 2 day 4 workout. Hope everyone had a great Thanksgiving. Mine was good except for the treadmill accident that my legs are recovering from.

[mdpfirrman]

I'd actually LOVE that skierg too! Planning on getting an extra bedroom house just to set up a home gym! Can't wait myself for that. We went three pieces of equipment - the SkiErg, the Concept2 and one of those things that looks like an elliptical but it's more like a stepper (like a MaxClimber). That and dumbbells and we're all set (and a TV / DVDs for the Mrs).

New PB today on the 5K (not by much but I'll take it).

1000 / 1:58.4 / 26
2000 / 1:59.3 / 25
3000 / 1:59.9 / 25
4000 / 1:58.3 / 25
5000 / 1:56.5 / 26

Averages 1:58.4 / 25 - 19:44.9 (was 19:51 before PB)