Getting serious: I´d like to have the motivation to eat vegan. Good for the animals on the planet
Ivo - you are getting faster and faster - great pyramid and great last 2000!
Pete Plan 2017
Re: Pete Plan 2017
Mike - got a solution for the calories problem - beer. 230 calories a 0,5l bottle. 10 bottles a day and you even don´t have to eat
Getting serious: I´d like to have the motivation to eat vegan. Good for the animals on the planet
Ivo - you are getting faster and faster - great pyramid and great last 2000!
Getting serious: I´d like to have the motivation to eat vegan. Good for the animals on the planet
Ivo - you are getting faster and faster - great pyramid and great last 2000!
Dietmar 64y, HWT
Re: Pete Plan 2017
Optimus - Good luck on your tests next week. I am sure you will do quite well. One advantage of my age - I am not traveling with toddlers anymore 
.
Dyson - Nice job on the 4x800. I found it painful this week on wk5.
Ivo, Mike - I did enjoy the 10K actually. I was afraid to go too hard and left a lot on the table; I just worried about back or elbow or butt pain cropping up over such a long time. As it is, I got one in the books so to speak and know more about how to approach it.
28//4/17 BPP 5.5 2x10Min - I guess this was to be a fairly easy effort. I decided to do one 10min row and then do a 2000M hard effort to see what I could record before the end of the season. Well, HD at the last 200M temporarily, but still a PB. I felt like I could not get any air - now I have felt pain on the rower. I am disappointed because I really wanted to break 8 min, but it was not to be. I see a lot more long SS sessions ahead of me.
10 Min -
10:00.0 2,211m 2:15.6 140 781 22
2000M -
Time Meters /500m Watts Cal/Hr s/m
8:11.8 2,000m 2:02.9 188 946 27
1:59.7 500m 1:59.7 204 1001 28 141
1:59.7 1000m 1:59.7 204 1001 26 148
1:59.7 1500m 1:59.7 204 1001 27 153
2:12.7 2000m 2:12.7 150 816 26 148
Mike, I have been using Garden of Life raw meal and raw fit products. Supposedly vegan protein sources. I am not approaching vegan at all, just use them as a basis for breakfast and lunch smoothies. The only other carbs I get are from beer ( Bud Select 55 - so watered down but very few calories Dietmar ). Other than that I am eating only meat - so no, not vegan at all.
.Dyson - Nice job on the 4x800. I found it painful this week on wk5.
Ivo, Mike - I did enjoy the 10K actually. I was afraid to go too hard and left a lot on the table; I just worried about back or elbow or butt pain cropping up over such a long time. As it is, I got one in the books so to speak and know more about how to approach it.
28//4/17 BPP 5.5 2x10Min - I guess this was to be a fairly easy effort. I decided to do one 10min row and then do a 2000M hard effort to see what I could record before the end of the season. Well, HD at the last 200M temporarily, but still a PB. I felt like I could not get any air - now I have felt pain on the rower. I am disappointed because I really wanted to break 8 min, but it was not to be. I see a lot more long SS sessions ahead of me.
10 Min -
10:00.0 2,211m 2:15.6 140 781 22
2000M -
Time Meters /500m Watts Cal/Hr s/m
8:11.8 2,000m 2:02.9 188 946 27
1:59.7 500m 1:59.7 204 1001 28 141
1:59.7 1000m 1:59.7 204 1001 26 148
1:59.7 1500m 1:59.7 204 1001 27 153
2:12.7 2000m 2:12.7 150 816 26 148
Mike, I have been using Garden of Life raw meal and raw fit products. Supposedly vegan protein sources. I am not approaching vegan at all, just use them as a basis for breakfast and lunch smoothies. The only other carbs I get are from beer ( Bud Select 55 - so watered down but very few calories Dietmar
). Other than that I am eating only meat - so no, not vegan at all.cal - age 55 ht 5'10" wt 205 lbs
Re: Pete Plan 2017
Calalli,
Way to give it your all on that 2k... if you are on that razor edge that last 500 is always crazy hard. As I read somewhere, and agree, if you pace a hard 2k correctly you will feel like there is no chance you can keep it up around 1k in - and really have to hang on the last 250. I would put money on a sub-8 on your next effort. It will be a great start to the new year!
Way to give it your all on that 2k... if you are on that razor edge that last 500 is always crazy hard. As I read somewhere, and agree, if you pace a hard 2k correctly you will feel like there is no chance you can keep it up around 1k in - and really have to hang on the last 250. I would put money on a sub-8 on your next effort. It will be a great start to the new year!
Dyson 49yo - 6'1" on a long road back to lightweight....
"<165lbs and sub 7 2k or bust!"
"<165lbs and sub 7 2k or bust!"
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Rowan McSheen
- 2k Poster
- Posts: 491
- Joined: December 13th, 2014, 6:33 pm
- Location: Cornwall, UK
Re: Pete Plan 2017
Afternoon chaps.
BPP week 11 session 2: 8 x 500m / 2min rest. Instrux say to hold average pace from this session in week 7 and then aim to beat it on final rep. So target 1:58.5, turned in from 1:58.2 to 1:58.4 and then 1:56.9 on the final rep, all at 26-27 spm, new average pace is 1:58.1.
Felt good, again I tried to control the pace by focusing on stroke rather than rate and it seems to be working, possibly on the basis of those long ss rows. Full disclosure: first rep from a standing start, the rest from a paddling start (1 or 2 gentle strokes just to get rolling), to spare the niggly back, which might skew the paces a little.
I read the instructions this time and decided to stick with the target from week 7 rather than last week, in view of the additional repetition.
BPP week 11 session 2: 8 x 500m / 2min rest. Instrux say to hold average pace from this session in week 7 and then aim to beat it on final rep. So target 1:58.5, turned in from 1:58.2 to 1:58.4 and then 1:56.9 on the final rep, all at 26-27 spm, new average pace is 1:58.1.
Felt good, again I tried to control the pace by focusing on stroke rather than rate and it seems to be working, possibly on the basis of those long ss rows. Full disclosure: first rep from a standing start, the rest from a paddling start (1 or 2 gentle strokes just to get rolling), to spare the niggly back, which might skew the paces a little.
I read the instructions this time and decided to stick with the target from week 7 rather than last week, in view of the additional repetition.
Stu 5' 9" 165 lb/75 kg (give or take a couple) born 1960
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IefTheChief
- 500m Poster
- Posts: 89
- Joined: February 3rd, 2017, 8:28 am
- Location: The Hague
Re: Pete Plan 2017
Mike, Dietmar - thanks. I indeed feel stronger every week, improvement rate is higher than my first 3 cycles. I am getting to a point where it's really hard work so must be a correlation. Not losing weight that much but body changing rapidly.
Calalli - great effort on the 2K, you'll be under 8' in your next try.
Rowan - nice one again. Might do the same rolling start next cycle as it indeed has a big impact on the back.
So for me it's sub 20' 5K try tomorrow. It's going to be interesting where it takes me. I think I agree with mike that cardio still needs improvement but I am not sure as I've never focussed on SS work (have done many but always quite relaxed). We shall see. Plan is to start at 1:59 for first two 1K splits then aim for 1' neg splits on 3 and 4 then give it all in last split. All 26/27 spm and maybe 28 in last 1K. Will start with a 3K warmup, 2:25/22.
Wanted to use today's SS as (mostly mental) prep for tomorrow.
PP C4W2S4, 10,000m SS
42:11.4 10,000m 2:06.5 24
8:56.1 2,000m 2:14.0 23
8:31.8 4,000m 2:07.9 24
8:17.2 6,000m 2:04.3 24
8:15.1 8,000m 2:03.7 24
8:11.2 10,000m 2:02.8 25
Happens to be a PB on the 10K but as said previously I've never done an endurance test so this doesn't mean a lot to me. This row felt like a 80% effort, I had quite a bit more in the bag. Started split 3, 4 and 5 with 500m @ 2:00 (near tomorrow's race pace) to have a mental reference. Was not too difficult, could have sustained pace longer, so feel ready for it!
Calalli - great effort on the 2K, you'll be under 8' in your next try.
Rowan - nice one again. Might do the same rolling start next cycle as it indeed has a big impact on the back.
So for me it's sub 20' 5K try tomorrow. It's going to be interesting where it takes me. I think I agree with mike that cardio still needs improvement but I am not sure as I've never focussed on SS work (have done many but always quite relaxed). We shall see. Plan is to start at 1:59 for first two 1K splits then aim for 1' neg splits on 3 and 4 then give it all in last split. All 26/27 spm and maybe 28 in last 1K. Will start with a 3K warmup, 2:25/22.
Wanted to use today's SS as (mostly mental) prep for tomorrow.
PP C4W2S4, 10,000m SS
42:11.4 10,000m 2:06.5 24
8:56.1 2,000m 2:14.0 23
8:31.8 4,000m 2:07.9 24
8:17.2 6,000m 2:04.3 24
8:15.1 8,000m 2:03.7 24
8:11.2 10,000m 2:02.8 25
Happens to be a PB on the 10K but as said previously I've never done an endurance test so this doesn't mean a lot to me. This row felt like a 80% effort, I had quite a bit more in the bag. Started split 3, 4 and 5 with 500m @ 2:00 (near tomorrow's race pace) to have a mental reference. Was not too difficult, could have sustained pace longer, so feel ready for it!
Ivo Wentholt: 45y, 181cm, 85 kg (103 kg on 6 Jan '17, on a weight mission)
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
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IefTheChief
- 500m Poster
- Posts: 89
- Joined: February 3rd, 2017, 8:28 am
- Location: The Hague
Re: Pete Plan 2017
My first real hard 5K test!
PP C4W2S5, 5,000m hard
19:39.0 5,000m 1:57.9 214 1035 25
3:58.4 1,000m 1:59.2 207 1011 25
3:56.6 2,000m 1:58.3 211 1025 26
3:56.0 3,000m 1:58.0 213 1032 26
3:54.9 4,000m 1:57.4 216 1042 27
3:53.0 5,000m 1:56.5 221 1060 25
Well under 20' and nicely paced I think (better than the 2K test). I can tick that box, next target is sub 40' 10K!
PP C4W2S5, 5,000m hard
19:39.0 5,000m 1:57.9 214 1035 25
3:58.4 1,000m 1:59.2 207 1011 25
3:56.6 2,000m 1:58.3 211 1025 26
3:56.0 3,000m 1:58.0 213 1032 26
3:54.9 4,000m 1:57.4 216 1042 27
3:53.0 5,000m 1:56.5 221 1060 25
Well under 20' and nicely paced I think (better than the 2K test). I can tick that box, next target is sub 40' 10K!
Ivo Wentholt: 45y, 181cm, 85 kg (103 kg on 6 Jan '17, on a weight mission)
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
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mdpfirrman
- 10k Poster
- Posts: 1692
- Joined: January 23rd, 2015, 4:03 pm
- Location: Catalina, AZ
Re: Pete Plan 2017
Really nice work Ivo! I was surprised you did that well considering the harder SS row yesterday. I was a bit worried that you'd spent too much energy on that SS row. Very nice time! You'll be passing me by on the 5K very soon! Certainly sub 19 is in your future on the 5K!
@ Stu - good work on the intervals! Smart probably to do the rolling start with your back. Good, steady progress!
@ Cali - very nice 2K. You're showing rapid improvements and fitness! You will be sub 8 very soon too.
Strep (or whatever I have) feeling better. Might lift today but not doing cardio as it's in my chest a bit now. I'm not going to stress missing workouts to get better. I've gotten beyond that this year. I might never hit sub 7 2K, but I'm in far better shape today than I was 10 years ago and that's really what it's all about. Losing a bit of weight this week without an appetite. I certainly think those hard rows make you a lot more hungry!
@ Dietmar - wish I could have a beer! It has gluten and I've been gluten free for two years. All the dietary changes (though I'm a huge animal lover) are mostly because of my wife's health. She developed fibromyalgia two years ago. For a while she was so bad she told me she didn't want to go on living. Conventional docs had no solution, just wanted her to go on pills and pain management. I turned to Holistic docs who offered hope. They did testing on food allergies and found out she was allergic to anything that tends to have Round-Up in it. Makes sense as she's always been really sensitive to chemicals. Wheat (gluten) and all animal products have a lot of Round-up (chemical) residues. After eliminating dairy, gluten and going organic on all grains, she's 95% better. She lost 25 lbs and looks 10 years younger too (which she loves!). She was a meat and potato girl when I met her. It was just easier for her to do a challenging diet it I did it with her. First week she went gluten free, I went to dinner with her and ate a whole mini loaf of bread while she watched. Just knew after that day I wouldn't do that to her again. I love cheese, meat and bread, but she's a lot more important to me than any of that. Watching her come back to life has been incredible. Anyone with chronic pain, in my opinion, should try gluten free and dairy free. There's still Hard Apple Cider and Tito's Vodka!
@ Stu - good work on the intervals! Smart probably to do the rolling start with your back. Good, steady progress!
@ Cali - very nice 2K. You're showing rapid improvements and fitness! You will be sub 8 very soon too.
Strep (or whatever I have) feeling better. Might lift today but not doing cardio as it's in my chest a bit now. I'm not going to stress missing workouts to get better. I've gotten beyond that this year. I might never hit sub 7 2K, but I'm in far better shape today than I was 10 years ago and that's really what it's all about. Losing a bit of weight this week without an appetite. I certainly think those hard rows make you a lot more hungry!
@ Dietmar - wish I could have a beer! It has gluten and I've been gluten free for two years. All the dietary changes (though I'm a huge animal lover) are mostly because of my wife's health. She developed fibromyalgia two years ago. For a while she was so bad she told me she didn't want to go on living. Conventional docs had no solution, just wanted her to go on pills and pain management. I turned to Holistic docs who offered hope. They did testing on food allergies and found out she was allergic to anything that tends to have Round-Up in it. Makes sense as she's always been really sensitive to chemicals. Wheat (gluten) and all animal products have a lot of Round-up (chemical) residues. After eliminating dairy, gluten and going organic on all grains, she's 95% better. She lost 25 lbs and looks 10 years younger too (which she loves!). She was a meat and potato girl when I met her. It was just easier for her to do a challenging diet it I did it with her. First week she went gluten free, I went to dinner with her and ate a whole mini loaf of bread while she watched. Just knew after that day I wouldn't do that to her again. I love cheese, meat and bread, but she's a lot more important to me than any of that. Watching her come back to life has been incredible. Anyone with chronic pain, in my opinion, should try gluten free and dairy free. There's still Hard Apple Cider and Tito's Vodka!
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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IefTheChief
- 500m Poster
- Posts: 89
- Joined: February 3rd, 2017, 8:28 am
- Location: The Hague
Re: Pete Plan 2017
Mike & Paul, thank you very much. It may be a simple target for many, but you both know where I come from...from far, far away 
You've been an important part of the journey...cheers for that! But I see this just as setting the markers, there is much more in the bag and many more targets and I'm looking forward to going there. Mike, yesterday's row was indeed harder than normal. But I never had the feeling I had overdone it, I just wanted to get some adrenaline in the system and I think it even may have contributed to today's session.
Mike - what an extraordinary story and amazing you have found something that works. Very supportive on your side to join the lady on the diet, sounds like it's working out for you as well. Does she row?
Paul - nice to "hear" from you again, you're missed here. Are you still on the 60' training programme?
You've been an important part of the journey...cheers for that! But I see this just as setting the markers, there is much more in the bag and many more targets and I'm looking forward to going there. Mike, yesterday's row was indeed harder than normal. But I never had the feeling I had overdone it, I just wanted to get some adrenaline in the system and I think it even may have contributed to today's session.Mike - what an extraordinary story and amazing you have found something that works. Very supportive on your side to join the lady on the diet, sounds like it's working out for you as well. Does she row?
Paul - nice to "hear" from you again, you're missed here. Are you still on the 60' training programme?
Ivo Wentholt: 45y, 181cm, 85 kg (103 kg on 6 Jan '17, on a weight mission)
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4
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optimuswolf
- 1k Poster
- Posts: 100
- Joined: March 31st, 2017, 8:15 am
Re: Pete Plan 2017
Hi all - couldn't resist checking in - impressive work over the weekend by you all. That 5k in particular Ivo. I'm think we're at very similar places in our rowing right now and great to have someone to check progress against.
I did a fast (ended up being almost a PB) 5k run on Friday - Really felt it yesterday and had visitors though so took a day off.
Today was 10k SS. Had an Ipad malfunction part way through so whilst I rowed at circa 2:06 my logbook says 2:08. Didn't feel great but my knee is preferring this more restrained catch position. Still need to put a vid up for advice on my ropey technique...
Tomorrow is a bank holiday and my 7:15(1:48.7) 2k test. Any tactical help appreciated as I've read lots but am still unsure as to how to approach it. My instinct tells me to go at around 1:49 for first 1000, then crank up hit the target over next 500, then if possible crank it up again to see me home. I like chasing the pace boat! That sound sensible?
I did a fast (ended up being almost a PB) 5k run on Friday - Really felt it yesterday and had visitors though so took a day off.
Today was 10k SS. Had an Ipad malfunction part way through so whilst I rowed at circa 2:06 my logbook says 2:08. Didn't feel great but my knee is preferring this more restrained catch position. Still need to put a vid up for advice on my ropey technique...
Tomorrow is a bank holiday and my 7:15(1:48.7) 2k test. Any tactical help appreciated as I've read lots but am still unsure as to how to approach it. My instinct tells me to go at around 1:49 for first 1000, then crank up hit the target over next 500, then if possible crank it up again to see me home. I like chasing the pace boat! That sound sensible?
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg
Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)
Started rowing again in Jan '20+bikerg
Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)
Re: Pete Plan 2017
ivo - hats off on the 5k!
optimuswolf - good luck on the 2k tomorrow! My strategy has always been close to even splits. Maybe 1 second faster on 1st and last 500. As you have a clear target if you hold that pace through 1500 you can wind it up if you have anything in the tank at the end. Whatever way feels good for you - good luck and look forward to hearing the results.
I finished up week 9 of BPP after a day off yesterday.
8k - 31:15.6 1:57.2 avg/500
Felt pretty good with more energy given the rest day. I improved on my last 8k a week ago but interestingly had a significantly higher HR on this one. At times 10 bps higher. Not sure what that says, but it felt okay.
optimuswolf - good luck on the 2k tomorrow! My strategy has always been close to even splits. Maybe 1 second faster on 1st and last 500. As you have a clear target if you hold that pace through 1500 you can wind it up if you have anything in the tank at the end. Whatever way feels good for you - good luck and look forward to hearing the results.
I finished up week 9 of BPP after a day off yesterday.
8k - 31:15.6 1:57.2 avg/500
Felt pretty good with more energy given the rest day. I improved on my last 8k a week ago but interestingly had a significantly higher HR on this one. At times 10 bps higher. Not sure what that says, but it felt okay.
Dyson 49yo - 6'1" on a long road back to lightweight....
"<165lbs and sub 7 2k or bust!"
"<165lbs and sub 7 2k or bust!"
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mdpfirrman
- 10k Poster
- Posts: 1692
- Joined: January 23rd, 2015, 4:03 pm
- Location: Catalina, AZ
Re: Pete Plan 2017
@ Ivo - my wife has tried indoor rowing and loves it. Though she has pretty decent form (among the best I've seen a female at least at my gym have), it did give her a bit of back issues. She mostly sticks to yoga and easier cardio (the fact that she works out 5 days a week with fibromyalgia is a testament to how important it is to eat right with chronic conditions). It took her two years to get this far, so we're tickled with the progress.
@ Hepting - that's a really solid 8K! Don't know about the HR creep. Did you lift before? I find if I lift prior to a row it can really impact my HR. Maybe coffee? Erratic HR monitors?
@ Optimus - you'll be fine on the 2K. Relatively flat pacing is best. Maybe 5 to 10 strokes at the beginning just a bit faster, then settle into a planned pace and hold on. Personally, if I have something left at 500m, I'll know it. I don't really try to kick it in till around 250, but that's just because I know my limit is around 25 really hard, fast strokes and then I'm completely wiped out.
Still on the sidelines with this latest flu / strep (or whatever). Felt good enough to do 2 hours of necessary yardwork yesterday but it's still deep in my chest (which doesn't make sense for strep throat, so maybe it was just a bad flu again, buy my throat was completely raw for 5 days...). Anyway, the throat and head are better (yeah!). Just need to cough all this stuff out of me. Hopefully by middle / later part of the week I'll be rowing again.
@ Hepting - that's a really solid 8K! Don't know about the HR creep. Did you lift before? I find if I lift prior to a row it can really impact my HR. Maybe coffee? Erratic HR monitors?
@ Optimus - you'll be fine on the 2K. Relatively flat pacing is best. Maybe 5 to 10 strokes at the beginning just a bit faster, then settle into a planned pace and hold on. Personally, if I have something left at 500m, I'll know it. I don't really try to kick it in till around 250, but that's just because I know my limit is around 25 really hard, fast strokes and then I'm completely wiped out.
Still on the sidelines with this latest flu / strep (or whatever). Felt good enough to do 2 hours of necessary yardwork yesterday but it's still deep in my chest (which doesn't make sense for strep throat, so maybe it was just a bad flu again, buy my throat was completely raw for 5 days...). Anyway, the throat and head are better (yeah!). Just need to cough all this stuff out of me. Hopefully by middle / later part of the week I'll be rowing again.
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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optimuswolf
- 1k Poster
- Posts: 100
- Joined: March 31st, 2017, 8:15 am
Re: Pete Plan 2017
Hi all. Just finished my test. Had a bad day, no proper meals, stress about work and getting set for the US trip. Was considering postponing til tomorrow but resisted the temptation.
Plan was to do first 1000m at 1:49 then slow crescendo to the finish. Well I essentially changed plan every few hundred metres, which I think betrayed the nerves I had doing this test (stupid I know given its meant to be a yardstick for a novice). After a few hundred m I decided to try 1:48.5 splits until 1000. Then at 1000 I planned to delay any increase until 600m to go. Then I started accelerating without really knowing, then with 300 to go I just started counting to 30 and SPM went up to 32. Bit of a shambles tactics wise....but the result was better than I expected. just missed 7:10. hols now and then I intend to do 2 more cycles of the PP before testing again. Target will be 7:05.
Details
7:10.1 2,000m 1:47.5 30
1:48.5 500m 1:48.5 29
1:48.5 1,000m 1:48.5 29
1:47.7 1,500m 1:47.7 30
1:45.4 2,000m 1:45.4 31
Thanks all for the tips so far and good rowing - I'll catch up in a few weeks.
Edit LOL I am officially top of the 2018 Concept 2 rankings for 30-39 HW males...will have to screenshot it for posterity!
Plan was to do first 1000m at 1:49 then slow crescendo to the finish. Well I essentially changed plan every few hundred metres, which I think betrayed the nerves I had doing this test (stupid I know given its meant to be a yardstick for a novice). After a few hundred m I decided to try 1:48.5 splits until 1000. Then at 1000 I planned to delay any increase until 600m to go. Then I started accelerating without really knowing, then with 300 to go I just started counting to 30 and SPM went up to 32. Bit of a shambles tactics wise....but the result was better than I expected. just missed 7:10. hols now and then I intend to do 2 more cycles of the PP before testing again. Target will be 7:05.
Details
7:10.1 2,000m 1:47.5 30
1:48.5 500m 1:48.5 29
1:48.5 1,000m 1:48.5 29
1:47.7 1,500m 1:47.7 30
1:45.4 2,000m 1:45.4 31
Thanks all for the tips so far and good rowing - I'll catch up in a few weeks.
Edit LOL I am officially top of the 2018 Concept 2 rankings for 30-39 HW males...will have to screenshot it for posterity!
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg
Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)
Started rowing again in Jan '20+bikerg
Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)
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mdpfirrman
- 10k Poster
- Posts: 1692
- Joined: January 23rd, 2015, 4:03 pm
- Location: Catalina, AZ
Re: Pete Plan 2017
Nice work Optimus - don't know if you can say you screwed up a 7:10! Very nice! Congrats on the PB (so far). Your cardio is in great shape. The only thing you need to do is stop dogging the intervals on the PP! To hold a 32 at the end of a 2K (at your height) shows that your cardio is in fantastic shape (which I think we knew already). Nice work too on the temporary #1 ranking!
Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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G-dub
- Half Marathon Poster
- Posts: 3215
- Joined: September 27th, 2014, 12:52 pm
- Location: Asheville, NC
Re: Pete Plan 2017
Looks like good pacing to me Optimus! Had more than you thought which is always nice (although I haven't experienced it in awhile). good to get the first one done and on the books!
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: Pete Plan 2017
Indeed fine pacing.G-dub wrote:Looks like good pacing to me Optimus! Had more than you thought which is always nice (although I haven't experienced it in awhile). good to get the first one done and on the books!