Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Perfect execution Joe. A little higher rate for you? Scary to think there is more in your tank it looks like.

[Goldenbarry]

I finished the optional week 2 20 minute row tonight. Pulled an average 2:14.4 at a 21.

[JohnAd]

Joe, very impressive improvements, your plateau looks a way off yet.

Barry, well done for sticking with it and it looks like a sensible row given you'e coming off the antibiotics, how did it feel?

[lindsayh]

PP W1 S3
2k w/u and 1k c/d
goal @1:50

5x 1500m/5'r @1:49.9
df130 263w
1:49.8 (28)
1:49.8 (28)
1:49.7 (28)
1:50.0 (28)
1:50.3 (28)

close to 100% at the moment so pleased enough with that @5km PB pace

[bisqeet]

PP1_4
SS
a steady R18 row..

20160914_HM046.jpg (84.7 KiB) Viewed 6232 times

have an OTW session lined up later as the last prep traiing for a quad race on saturday

[bisqeet]

PP W1 S3
2k w/u and 1k c/d
goal @1:50

5x 1500m/5'r @1:49.9
df130 263w
1:49.8 (28)
1:49.8 (28)
1:49.7 (28)
1:50.0 (28)
1:50.3 (28)

close to 100% at the moment so pleased enough with that @5km PB pace

must be the local top water over there - fantastic!! strong as ever lindsay.

[mdpfirrman]

Nice Lindsay. You left it all out there on that one!

Nice SS Dean. Huge volume as always!

[Slacker]

Watching all the PP guys put in the work is great. Glad there's a little group of us BPP guys though. Seeing all the work both groups put in is very helpful and there are much different lessons in each group.

BPP Week 4 Day 2

3 x 1000m 3min rest
my plan target 2:11.5
2:11.1 22 spm
2:11.1 23 spm
2:10.3 23 spm

This distance was the most difficult of the interval distances for me so far. Not from a physical standpoint but mental. Maybe my mind was more clear on the previous days and I have a lot going on today, but I had a hard time focusing. My pace and rate fluctuated a lot more than usual during each distance but it didn't really show up in the averages. I felt I could do another one at the end too. So maybe I'm not working hard enough and my mind roams, but I'm trying to stick to the prescribed paces according to the plan. Next week is the first time it really says I can push a little harder, but thus far I'm supposed to just be getting used to doing the work.

[Bloodbuzz Corio]

@ Joe - Lindsay both great 5x1500s there!

@ Dean - do you ever wake up and realise you've rowed a HM in your sleep? Love the way you just keep knocking those out!

@ Ben - I'd certainly recommend to stick with the suggested paces for now - plenty of time to get faster as the plan progresses! I also want to advise you not to be too concerned about intra-interval pace - but as you'll see below that would certainly be the pot calling the kettle black - so I'll let others give you advice on that!

PP 2.1.5 - Hard distance. Thought I'd avoid any potentially unhelpful PB temptation by picking a non-PB distance!



So slightly slower than my previous hard distance rows, HR was notably lower throughout (avg 168, max 181):



Ben this is where you should start ignoring me - I also looked at the stroke data which was pleasingly even - of the 690 strokes I took 669 (97%) were at 1:56, 1:57 or 1:58, longest streak at those three was 126 strokes - though I was on a 104 streak when I go to the end also!

[JohnAd]

PP 2.1.3 5x1500m 5'
Last 1:53.9 r24
Target <1:53.0 r26
01:52.9 r26
01:52.7 r25
01:52.4 r26
01:52.0 r26
01:49.5 r27
Avg 1:51.9 r26

With the efforts put in by everyone on this session before the stakes were high, it's very humid in London at the moment but the first 2 felt OK so pushed a little more with each one. Felt like I had a bit less in the tank at the end so probably one more round of fair sized improvements before I settle down but very happy taking 2 seconds off. I think my pacing is getting better but it takes me a while to settle into my target pace for the first 500, I'm tending to go off a bit fast.

[Phxrow]

Hi everyone! I'm back after an extended batte with a viral and bacterial infection. Feeling good now, but wondering where to get back in the groove? Start the plan from week 1 or 2? I'm going to do a 5500 for time to see where my fitness level is today. Let me know what your best advice would be? My last real workout was on 9-5. On 9-9 I tried to do the 4X750 intervals and failed. Haven't been in since.

[JohnAd]

Start the plan from week 1 or 2? I'm going to do a 5500 for time to see where my fitness level is today. Let me know what your best advice would be? My last real workout was on 9-5. On 9-9 I tried to do the 4X750 intervals and failed. Haven't been in since.

I'd do week 2 again, the advice from the Pete Plan is take 1 second off pace for each week off, so I think try the 5500m, starting at 2 seconds less than your best average 5000m and row steadily at that pace until 1000m to go and see what's in the tank. When I did the BPP I had a couple of HDs by not taking it easy and trying to think I could get back in where I left off.

[Phxrow]

Start the plan from week 1 or 2? I'm going to do a 5500 for time to see where my fitness level is today. Let me know what your best advice would be? My last real workout was on 9-5. On 9-9 I tried to do the 4X750 intervals and failed. Haven't been in since.

I'd do week 2 again, the advice from the Pete Plan is take 1 second off pace for each week off, so I think try the 5500m, starting at 2 seconds less than your best average 5000m and row steadily at that pace until 1000m to go and see what's in the tank. When I did the BPP I had a couple of HDs by not taking it easy and trying to think I could get back in where I left off.

PPB Week 2 Redux

5,500m - 23:45.5 - 2:09.5 500m split @ 25s/m

Last time I was at a 209.1 @ 25s/m, so not far off.

Cheers!

[G-dub]

Crushed it, John. Nice work indeed. Not sure I can do the hard distance tonight. Driving 6 hours home. May shift everything a day or two.

[mdpfirrman]

Joseph (Phxrow) - good to have you back and feeling better!

John - Really strong work! Great times. Nice negative splits! Two full seconds off of last round is a huge improvement.

Rohan - very solid timed work.

Ben - it does get easier as you do it. Mentally, very challenging but that will come.