Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

Suffering or not, whatever you're doing is working for you, Joe L. If you want to train with our troupe of athletic strivers and dreamers, your audition sure passed muster with me! I'll restrain my curiosity about who you are when you're at home and say Welcome Joe.

[bisqeet]

kapow!
the chain must have needed the R3'30 rest just to stop glowing.

tremendous power.

[bisqeet]

if anyone wants to look at the spreadsheet it can be found here:
https://docs.google.com/spreadsheets/d/ ... sp=sharing

if you want to edit, you will have to pm me with a valid eMail address for access.

it opens up in the browser, but if you have google drive installed it works much better.
I'm not sure if it requires a plug in - firefox and chrome open up the spreadsheet within the browser itself.

the link I send is for the whole directory - a subfolder is the 2016
inside the subfolder is the spreadsheet.

spreadsheet.jpg (89.12 KiB) Viewed 5985 times

[Bloodbuzz Corio]

Mike, Dean, Piers, Derico, Joe - good stuff all on the 8x500s!

Being a couple of days ahead of you all I now have:

PP Cycle 1, Week 1, Day 3 - 5x1500m/5:00r

1:54.3 average. Aim was to go under 1:55.0 for all 5 intervals, had a little left in the tank on the last one. This is actually 5k - 1.4, but I did do the waterfall at a 1:55.5 average last week, so didn't think I was getting to far ahead of myself with my target here.

This was first thing in the morning this morning, and only did a 1,500m warm up which I don't think was enough - PE on the 2nd interval certainly higher than the 3rd or 4th.



Also - I have a question looking forward to the hard distance on Wednesday and a suitable pace. I'm currently thinking aiming to do 5k at about a 1:57 pace - given this pace today does that seem reasonable? Too slow? Too fast?

[Bloodbuzz Corio]

if anyone wants to look at the spreadsheet it can be found here:
https://docs.google.com/spreadsheets/d/ ... sp=sharing

Dean - I actually reckon that's the link to the version the participants don't have edit access to (and doesn't have info some folks have entered, including you).

The one I am able to edit is here https://docs.google.com/spreadsheets/d/ ... sp=sharing

[bisqeet]

if anyone wants to look at the spreadsheet it can be found here:
https://docs.google.com/spreadsheets/d/ ... sp=sharing

Dean - I actually reckon that's the link to the version the participants don't have edit access to (and doesn't have info some folks have entered, including you).

The one I am able to edit is here https://docs.google.com/spreadsheets/d/ ... sp=sharing

the link was for "looking" - access or modifications to the files are not shown (its a google thing)
you need full access to see everybodies entries - hence the email.

sorry for any misunderstanding:

SS row for PP1_2
HM @ R18 ~2:07-2:08

20160822_HM_044.jpg (83.9 KiB) Viewed 6052 times

the HR drop at the end is a funny.
I stopped with about 13m left and just wanted to drift in. thought i had finished, but it took me a few minutes to realise there was still 1m left on the clock...

[mdpfirrman]

Suffering or not, whatever you're doing is working for you, Joe L. If you want to train with our troupe of athletic strivers and dreamers, your audition sure passed muster with me! I'll restrain my curiosity about who you are when you're at home and say Welcome Joe.

Indeed - very nice work Joe! Very strong. The more the merrier. A lot more fun in my opinion with more rowers.

[mdpfirrman]

@ Rohan - I think 1:57 is a good pace to start. I don't think you want to try to set a PB on the first go around. Your times are slightly better than mine (and indicating you're even a little stronger than your current times demonstrate). You've had a really nice start both on the short and intermediate workouts. My personal opinion is not to try to set a PB on the timed piece every week but to push yourself.

Actually, my opinion is if someone is going to vary the plan, the timed piece day is the day to do it. I think a strong L4 workout could take the place of the 5K day. L4 is very much a hard, high HR workout (the upper stroke rate pieces). On a week someone is feeling a bit drained, I'd recommend that they do an L4 piece instead of always going for a PB on a 5K. Also, if you're not feeling challenged enough (Dean / Joe), you can do longer than the 5K too (Marston suggests 5K or longer - I wouldn't do more than 10K).

As I mentioned, I've been doing a bastardized version of the plan nearly all year (including a 5K hard every week). I just set a reasonable pace to start (like your 1:57) and go off of how I feel from there. If you're 10 minutes in and feeling strong, then push hard for a PB. There have been other times I'm hanging on just to stay under 2. Last week I was 2 seconds off a PB and didn't start out thinking I'd go for one. It was clear with five minutes to go I had a shot and went for it (and fell just short). This, though, was immediately after a heavy lifting session.

[mdpfirrman]

Not to get off subject with the PP but in terms of recovery. I have a thread on the Health section about electrolytes. I went to the eye doc around a month ago freaked out because I couldn't see (literally). I was having a bad migraine turns out from being dehydrated. Didn't make sense to me because I drink a gallon of water daily (easily). The eye doc strongly recommended adding minerals (potassium, sodium, magnesium, calcium) to my water. I actually put together a very good electrolyte mix on my own (because good ones are not cheap) with powdered coconut water (from Nuts.com) and the rest from Bulk Supplements. Then I add a stevia flavored squirt mix to it. I've got enough electrolyte now for around a year for both me and my wife for around $140 (if I bought something comparable it would cost around $2 per serving - this is like 50 cents or less a serving).

Perhaps it's just with placebo effect but since I've been drinking one of these every day after a workout, I've been recovering SO much better.

[jackarabit]

Thanks for the clarification, Dean and Rohan. Got R/W on the sprdsht now and the goodlink (the one I can use without understsnding how I got there!!) is in my Edible Sausage file in Notes. It used to be easier for me when everybody used goose quills and berry juice, personal couriers, missal missiles of the "paper covers rock" kind, smoke signals and drums. But not that MUCH easier.

[jackarabit]

Mike Pfirrman writes:

Actually, my opinion is if someone is going to vary the plan, the timed piece day is the day to do it. I think a strong L4 workout could take the place of the 5K day. L4 is very much a hard, high HR workout (the upper stroke rate pieces). On a week someone is feeling a bit drained, I'd recommend that they do an L4 piece instead of always going for a PB on a 5K. Also, if you're not feeling challenged enough (Dean / Joe), you can do longer than the 5K too (Marston suggests 5K or longer - I wouldn't do more than 10K).

6k, 30'r20, 30-40' L4 can all work. Summer '15, a couple of us did a bit too much endorphin surfing on the initial workouts and decided on a HM hard distance the first week. It didn't seem all that difficult but I never did it again! Content to watch Dean do them for warmdown one day and hard distance the following.

[derico]

10k_dc.jpg (42.56 KiB) Viewed 6003 times

10k = possibly my longest row to date! Tried to row on HR and backed off a few times to hold it back. Will try for lower HR next time regardless of pace as 150/175 max puts me at over 85% for a large part of that row! Derek

[Kfriedenberger]

Count me in.

I'm starting week 9 of 12 of this plan: http://breakingmuscle.com/sites/default ... ycle12.xls. Thinking I'll hop in at week 5 here? I'm new to structured programs; bought a Model E last November, lost 25 lbs, now at 5'9", 172lb @42 yo. Slowly refined my form after bouts of golfers elbow and I finally don't chicken wing it or break my elbows at the catch. I slowly realized the difference between intensity and pace and now do workouts with wattage in my face vs. 500 pace. I've been working the legs A LOT harder in the last few months and trying to clean up my leg/core transition on the drive. I have constantly improving PBs by seconds at a time recently on my current plan and am still determining my real pain threshold and fitness level. I assume my PB improvement intervals will start to slow down once I find my groove. I struggle to keep the pace and intensity in a small range during workouts; insanely impressed when I see posts with 10 intervals with the same splits and spm!

PB/SB 2k: 7:40 Aug 20 2016
PB/SB 5k: 20:40 Mar 04 2016 (need to do again some time soon...reckon it should be 20:00 given my recent 2k time)

Expectation: find my groove and current fitness plateau; be able to hold consistent pace and intensity during workouts

[mdpfirrman]

10k_dc.jpg

10k = possibly my longest row to date! Tried to row on HR and backed off a few times to hold it back. Will try for lower HR next time regardless of pace as 150/175 max puts me at over 85% for a large part of that row! Derek

Nice work Derek - yeah, you probably ideally want to keep your SS stuff around 70% to 75% of HRM (based on Heart Rate reserve I think - I get confused on that). That looks a little high to me. Simple rule of thumb - 25 seconds to 30 seconds over your 2K PB usually for most works out nicely.

[mdpfirrman]

Count me in.

I'm starting week 9 of 12 of this plan: http://breakingmuscle.com/sites/default ... ycle12.xls. Thinking I'll hop in at week 5 here? I'm new to structured programs; bought a Model E last November, lost 25 lbs, now at 5'9", 172lb @42 yo. Slowly refined my form after bouts of golfers elbow and I finally don't chicken wing it or break my elbows at the catch. I slowly realized the difference between intensity and pace and now do workouts with wattage in my face vs. 500 pace. I've been working the legs A LOT harder in the last few months and trying to clean up my leg/core transition on the drive. I have constantly improving PBs by seconds at a time recently on my current plan and am still determining my real pain threshold and fitness level. I assume my PB improvement intervals will start to slow down once I find my groove. I struggle to keep the pace and intensity in a small range during workouts; insanely impressed when I see posts with 10 intervals with the same splits and spm!

PB/SB 2k: 7:40 Aug 20 2016
PB/SB 5k: 20:40 Mar 04 2016 (need to do again some time soon...reckon it should be 20:00 given my recent 2k time)

Expectation: find my groove and current fitness plateau; be able to hold consistent pace and intensity during workouts

We'd love to have you but I'd consider jumping in at the start of the cycle, which would be the start of week 4 or the start of week 7. The cycles are 3 weeks each (for a complete PP cycle). We agreed to keep the plan as written and not add in a fourth week (I think). Perhaps that's what you were referring to.