Pete Plan Autumn 2015

[jackarabit]

Thanks Glenn. Do like our mutual friend. Take a break, come back twice as strong, and row a half dozen HMs in a week!

[bisqeet]

Thanks Glenn. Do like our mutual friend. Take a break, come back twice as strong, and row a half dozen HMs in a week!

sneaky git - he's being doing HM nearly daily with the odd FM thrown in for good luck...

[bisqeet]

W1D5 Steady.
changed this for the current CTC
8x750m R1'

I didnt really now what target pace to choose, this being my first interval with such a little rest.
I targeted sub7 pace +5 seconds = 1:50

DSC_0150.JPG (39.39 KiB) Viewed 5977 times

I guess the PP is paying off - I had lots more energy/ power in reserve - should have targeted 1:49 and kept it flat till the last interval
If I have chance I will try again this month.

guess i'll have to enter it on the website, huh ?

[jackarabit]

C2W1S2
SS Recovery
15K @ 2:28.6
Df109
59% 2k watts
64% HRR

600m paddle and back stops drill

[mdpfirrman]

Very nice work Jack on the 15000m and to all that did the 750m / 1 mr - that looks very tough indeed.

PP W1 / D3 (second time around) - 5X1500m. I think, for me, this is the toughest one. Last time around, did 1:56.3 so used that as my goal.

1:56.1 / 27
1:56.2 / 27
1:56.3 / 28
1:57.9 / 27 (battled not to quit)
1:58.7 / 28 - really had to grind this one out.

Avg 1:57.0 / 27

What I've learned is there is no fail in trying if you give it your all on this plan (and I did). The first set, I had the erg on the wrong setting (didn't notice till I started) and had to take 3 or 4 strokes off and then tried to make up time and still ended up with a 1:56.1. I should have just abandoned the whole thing and started over. If I had to guess, my first set (minus the three or four stokes off) was probably significantly faster making up the lost ground, which explained fading at the end. Either way, I grinded out and didn't give up. Glad that's over.

[Fish out of water]

2K time trial today with a goal of 2:08.5. Failed at my goal but, took 4.1 seconds off my PB from ~6 weeks ago so there's progress (though not nearly as much as I'd like).

Went 2:09.4/500. Was @ 2:08 through the first 1400m and then fell off the horse.

I think in addition to all the stroke/strength work, I just need to put a lot more meters/week in on the erg to get my fitness level up. There's going to be a lot more long and steady in my future.

[jackarabit]

Nice time on the CTC, Dean! Strong finish to the 6x1.5, Mike. Fish, good work on the 2k test. Making headway!

[bisqeet]

Very nice work Jack on the 15000m and to all that did the 750m / 1 mr - that looks very tough indeed.

PP W1 / D3 (second time around) - 5X1500m. I think, for me, this is the toughest one. Last time around, did 1:56.3 so used that as my goal.

1:56.1 / 27
1:56.2 / 27
1:56.3 / 28
1:57.9 / 27 (battled not to quit)
1:58.7 / 28 - really had to grind this one out.

Avg 1:57.0 / 27

What I've learned is there is no fail in trying if you give it your all on this plan (and I did). The first set, I had the erg on the wrong setting (didn't notice till I started) and had to take 3 or 4 strokes off and then tried to make up time and still ended up with a 1:56.1. I should have just abandoned the whole thing and started over. If I had to guess, my first set (minus the three or four stokes off) was probably significantly faster making up the lost ground, which explained fading at the end. Either way, I grinded out and didn't give up. Glad that's over.

it a hard one that.
i do active rests to stay warm - so ita a 12,5k sessions for me - with wu / wd more like 20k. the worst thing is holding yourself back on the first two, cos you know by number 3 its going to start hurting...

[mdpfirrman]

Yeah Dean, I was surprised at the total meters. For me, it was 11200 or so. I only did 1000m WU, which for me is a lot - I've only started doing them recently and the wife was waiting on me at the gym so just a small cool down today (probably less than 500m). Total time rowing around 53 minutes.

Finally figured out what that CTC challenge is you all are doing. Looks brutal.

Nice work on the 2K time trial Fish!

[bisqeet]

C2W1S2
SS Recovery
15K @ 2:28.6
Df109
59% 2k watts
64% HRR

600m paddle and back stops drill

cool and controlled, jack.

[Fish out of water]

Very nice work Jack on the 15000m and to all that did the 750m / 1 mr - that looks very tough indeed.

PP W1 / D3 (second time around) - 5X1500m. I think, for me, this is the toughest one. Last time around, did 1:56.3 so used that as my goal.

1:56.1 / 27
1:56.2 / 27
1:56.3 / 28
1:57.9 / 27 (battled not to quit)
1:58.7 / 28 - really had to grind this one out.

Avg 1:57.0 / 27

What I've learned is there is no fail in trying if you give it your all on this plan (and I did). The first set, I had the erg on the wrong setting (didn't notice till I started) and had to take 3 or 4 strokes off and then tried to make up time and still ended up with a 1:56.1. I should have just abandoned the whole thing and started over. If I had to guess, my first set (minus the three or four stokes off) was probably significantly faster making up the lost ground, which explained fading at the end. Either way, I grinded out and didn't give up. Glad that's over.

Very impressive row! Way to gut it out.

[bisqeet]

W1D6 Recovery
HM @2:05 20 SPM

[christopherregisryan]

Back to my amended Pete Plan speed intervals after last week's 2' trial for Rowvember and Sunday's HM.

4x500 w 5' rest. Total Time: 6:04.8. Avg. Split: 1:31.2 @ 36. Interval Splits: 1:31.4; 1:31.3; 1:31.3; 1:30.8.

I felt a little soft after doing an HM on Sunday for time, but rallied into the workout. Had a few moments of doubt after intervals 2 and 3, but was able to use the rest time to get my commitment back. 1.1 split (4.7 seconds) better than November 17. All in all, I'm happy with that. Best. - Chris

[mdpfirrman]

Very, very fast Chris! Nice work.

Today was PP W1 / D4 (second rotation) for me. 8K meters. My old gym has two brand new Concept2s (I assume model Ds) with PM5s. Just got them this week. I was extremely tempted to join in the new December 500m challenge but knew it would ruin my timed distance tomorrow. Although I know the 500m is more of a Cross Fit type distance, wouldn't mind seeing what I could do. I don't honestly believe I could crack a 1:40 but it might be fun to see. My last 8X500 average was like 1:46 or so.

Anyway, ended up with today at around 2:09 (a little fast for me) and at the upper end of the register on SPM at 25. Probably because I was so pumped up to have a new place to row in addition to the other gym. Sometimes change of scenery is very welcome on the indoor rower. Also, this one is right in front of a mirror for looking at form. Honestly, my form is better than I thought it was which is a plus.

The one trainer at the gym had like a 1:25 on the 500m (the guy is a beast and he's tall too - all muscle). I don't think I could ever touch that number. He's also 25 years younger as well which doesn't hurt. That's why that time above is impressive Chris.

[christopherregisryan]

Very, very fast Chris! Nice work.

Today was PP W1 / D4 (second rotation) for me. 8K meters. My old gym has two brand new Concept2s (I assume model Ds) with PM5s. Just got them this week. I was extremely tempted to join in the new December 500m challenge but knew it would ruin my timed distance tomorrow. Although I know the 500m is more of a Cross Fit type distance, wouldn't mind seeing what I could do. I don't honestly believe I could crack a 1:40 but it might be fun to see. My last 8X500 average was like 1:46 or so.

Anyway, ended up with today at around 2:09 (a little fast for me) and at the upper end of the register on SPM at 25. Probably because I was so pumped up to have a new place to row in addition to the other gym. Sometimes change of scenery is very welcome on the indoor rower. Also, this one is right in front of a mirror for looking at form. Honestly, my form is better than I thought it was which is a plus.

The one trainer at the gym had like a 1:25 on the 500m (the guy is a beast and he's tall too - all muscle). I don't think I could ever touch that number. He's also 25 years younger as well which doesn't hurt. That's why that time above is impressive Chris.

Thanks, Mike. I love that more and more young athletes are testing themselves on the erg. These short pieces are great for muscle endurance, but the longer aerobic work is what makes indoor rowing such a great workout. My strength is in the shorter distance pieces, but most of my work this year has gone into long, slow steady state. The C2 lets us work our heart and lungs without taxing joints or tendons. I am reintroducing these short intervals at approximately 1k pace to get ready for race season. After CrashBs, it will be back to focusing on the aerobic system again. Best. - Chris