Pete Plan Summer 2015 starts June 14

[jackarabit]

Maybe I'm getting tired, Glenn. I'm sure I can push HR quite easily to 130 on rower or treadmill in 3 to 5' but today I didn't, despite conscious intent to do so. Hmmm?

I also do only integrated warmup for these LSDs. I tried Greg's pace-racheted w/down for 2K while fresh in mind. Started 2:25. Felt like more work until I let 2:40 die down to a paddle in the final 250m (Aaahhhhh).

Jack

[G-dub]

So, if you are feeling a mismatch between effort and HR (meaning that the effort feels too hard for the HR) you are in need of a rest. That is a warning sign.

[jackarabit]

On a FYI note, I just noticed the "v481...11" (10x481m + 1x190m) recommended for sorting the CTC from a double duty 5K on the training du jour thread. Simple to set on the PM3 and certainly preferable to watching the stopwatch at 190 to go. Thanx all. I may leave that chore til Thurs. as I have a date with the Alden Ocean Shell tomorrow if the daily thunderstorms abate. Jack

[jackarabit]

G-dub writes:

So, if you are feeling a mismatch between effort and HR (meaning that the effort feels too hard for the HR) you are in need of a rest. That is a warning sign.

I've done 8K under 2:20 av. Today's pace felt like no worries (my left wrist will tell me when I can't take the handle force on distances beyond 6K). HR did appear slow to rise. It's an adaptation! No, it's overtraining! Maybe both stacked? Jack

[G-dub]

5 X 1500 workout. Average 154.1. Average SPM 27. Negative split down from 155.4, 155.3, 154.3, 153.5, 151.8. Went over my HR cap on interval 4 and 5 but I figured that was going to happen! Hot today too. I'm happy enough for the first time on this one. I really want to bust 19 minutes on 5 K at some point in the next few weeks. I left a little on the table on this one, so there is room to improve next time I hope.

[jackarabit]

Down the cellar two steps at a bound wearing a cap! And something in reserve. Awrightee then!

[DanielJ]

What can feel like fatigue can sometimes mean you just haven't eaten enough during the day, or other things.

I think the former is what happened to me today. My 4x1k (@ 1:47) fell apart in the second bloody interval. I blamed the guy on the treadmill because he was talking to himself and he was confusing the crap out of me. Never mind. It was the first time I'd been on the rowing machine on two consecutive days for about three months, so... anyway whatever.

Grouse Grind again tomorrow. That's my endurance piece.

[jackarabit]

Do you climb against time? Jack

[G-dub]

Mr J, we would appreciate your ongoing presence on the Pete Plan. Jump on the train and do what you can, no?

today: 20 minutes bike trainer+ 5K erg @ 70 HRR

[Galeere]

5 X 1500 workout. Average 154.1. Average SPM 27. Negative split down from 155.4, 155.3, 154.3, 153.5, 151.8. Went over my HR cap on interval 4 and 5 but I figured that was going to happen! Hot today too. I'm happy enough for the first time on this one. I really want to bust 19 minutes on 5 K at some point in the next few weeks. I left a little on the table on this one, so there is room to improve next time I hope.

Good job, G-Dub, well done!!

[Galeere]

Hard distance day:
30 min and wanted to follow the advice on the cap at 90% HRR
Started with 1:54 and went on the 6min-splits
1.578
1.578
1.569 (HR had reached 160 had to slow down a little bit)
1.547 (a little more slow down, still going at 160)
1.554 (saw that the 7.8k-marker on the projection was changing to sub 7.8 and so increased effort for the last 5 minutes up to HR 166)
Ended up with 7.826m (1:55.0), which is more than 250m more than the previous best on this exercise.
Very very easy 2k c/d (at 9:11) as Greg recommended

[gregsmith01748]

G-dub: awesome execution. Next round I'd suggest you aim at 1:54 flat for the first 4.
Galeere: looks like good discipline on the cap. Pushing a bit in the last six minutes just means you care!
Daniel: many a peteplanner has undone by the 4x1k. It is a really tough workout and going just a bit too hard on the first rep can ruin your whole day. Even though you believe that there were mitigating circumstances, you might think about backing off the pace the next time you do this just to be sure you nail it.
Jack: it's adaptation, for sure. have fun in the Alden. If you see a bright flash, head for shore.

By the way, I hope you guys are ok with me chiming in, even though I'm not training with you. Let me know if you want me to fade back into lurker mode.

[Galeere]

By the way, I hope you guys are ok with me chiming in, even though I'm not training with you. Let me know if you want me to fade back into lurker mode.

In my humble opinion your comments are very valuable and it is great that you share your ample experience with us. So I would be grateful if you stayed with us.

[jackarabit]

Agree! Don't know from whom we'd get a more articulate view of erg training and sports physiology backed by experience and pains taken with his own training methods and records.

[DanielJ]

I'm not really doing the Pete Plan as I don't trust my shoulders (shoulder tendonitis) to hold up to the distances. They're fine until they get sore, and then they just switch to being debilitatingly sore and that's it. If I stretch properly I seem to be able to get in a warm-up plus about half an hour of decent rowing. I'm still working towards the July 31st date for the 2k, though. I'm hoping that I might be able to get into some sort of Pete Plan-like schedule soon.

I will give the 4x1k another crack in a few days, anyway. I feel that particular workout for some reason is a real weak point for me. I'm confident I could do it at 1:49-1:50 ish, but my other rows have implied I could do a 2k now @ about 1:46-1:46.5. 4x1k r6 is supposed to be about 2k, maybe 2k+1 pace, so it doesn't add up. But that's why I like doing it -- I enjoy the struggle. I think I might do it with r6:30 next time anyway (I prefer that, hopefully going a bit faster, than doing it with only r5 as in the Pete Plan. It's supposed to be a speed piece, right? Mike Caviston suggests "sufficient" rest, with a guideline total time of 5 minutes per 500 metres, which implies about 6:30 rest for 4x1k.), and I'll shift down a second to 1:48.

Jack, I do the Grind as hard or almost as hard as I can, and it takes me a little less than one hour (hopefully 58 minutes today!). I feel that's my best way of benefiting from it. The mental aspect is huge. Climbing the mountain one sees loads of people going the other way -- they've given up and turned back. And then having gotten the cable car thingy back down the mountain, I walk home 8 km, which hopefully helps me lose a bit of weight. (I'm not fat-fat but I could certainly drop about 8 lb or so.)