Pete Plan Summer 2015 starts June 14

[f2d]

Did the speed pyramid today, came in at 1:52.1, 1.5 seconds faster than about a month and a half ago. Stayed a steady 1:53.x for the first 4, then 1:52.x for the 750, 1:50.x for the 500, and 1:40.x for the 250. But that's not the full story. My heart rates at the end of each piece were a little bit lower than last time, and my heart rates after recovery were significantly lower (5 - 15 BPM lower, I know this since "Interval: Variable" happens to log your heart rate at the end of rest periods, which is a nice feature; it's too bad single intervals don't log that since it's actually useful information). This resulted in this run feeling much easier than the last time I did it since I get more "free" meters at the start of each interval before I start hitting the point where I start feeling pain. (At least for the first 4 intervals, after that I sped up more than I sped up last time).

I also decided that I'm going to stick with 8x500, the speed pyramid, and 5x1500 and not do the other intervals, simply because those are the workouts I like doing, and I'm not doing enough volume to necessitate more variability in my workouts. At least until I start doing more volume, which will probably be around the start of December.

[Hillclimber]

Oh I see you now. Ranked 17 last year, right? Nice stuff. Need to catch your fellow Conneticutan Hillclimber it looks like.

Hillclimber pulled his best time last year at CT Indoors with me as his pace boat. He is a very fit dude. It was an honor to cruise in his wake. He beat me at CRASH B's too. As he is much older , we were not in the same group. He is a little bit faster at 2k, but he is significantly faster at longer distances. Part of my training motivation is to get closer to HC in the middle distances.

Looking forward to CT champs! Most exciting, and closest race last year. Thank goodness Mr. Ryan is coming clean with all of this transformative endurance work (FM a few weeks ago - sheesh my mitochondria is now on notice ) gives me fair warning and hopefully enough time to buckle down these next few months. As for CRASH B, I'm glad Chris is such a youngster, and still out of my division. Speaking of motivation - though at the other end of the spectrum - I'm hoping recent past and planned r20-r22 work will get me closer to CRR's beastly 500m times.
Damien

[Galeere]

Good work f2d. Don´t forget to put in some meters though, Chris in the other thread points his finger on the well-doing his UT-work has brought.

[christopherregisryan]

Looking forward to CT champs! Most exciting, and closest race last year. Thank goodness Mr. Ryan is coming clean with all of this transformative endurance work (FM a few weeks ago - sheesh my mitochondria is now on notice ) gives me fair warning and hopefully enough time to buckle down these next few months. As for CRASH B, I'm glad Chris is such a youngster, and still out of my division. Speaking of motivation - though at the other end of the spectrum - I'm hoping recent past and planned r20-r22 work will get me closer to CRR's beastly 500m times.
Damien

Let's keep pushing each other via this thread, Damien. I am continuing to load up on the steady state, with an intermittent test piece (10k) or Pete Plan interval workout. You are going to be tough to keep up with. I haven't even broken 18:00 for 5k yet and you are already setting the bar at 17:30!

[Balkan boy]

I'm finishing third week of the Pete Plan in a few days.
I think I'll start another cycle on Monday, and I will introduce Level 4 from the Wolverine Plan. I've been studying it, and I really like the concept. I'm at around 50-60km per week with five days of rowing and two days of rest.
My times are still pedestrian, but I'm noticing improvement.

[jackarabit]

Bb, as you have the secondary Caviston guidelines containing weekly schedules for all levels, it looks to me that you're making an effort to reassemble WP rather than to create another hybrid, cut and paste "Frankenplan" based on the Pete Plan. If so, I'd be interested in following your progress on a fresh training thread.

Glenn Walters' design of assembling a group of virtual training partners to act as guinea pigs is a successful one imo. You could take that as your model if you wish. I do think you need your own space to FIND the Wolverine Plan and DO the Wolverine Plan without reference to the Marston derivative or to the dense thicket of authorial hauteur, proprietary resentment, mystery and verbosity which has grown up around the original. Jack

[gregsmith01748]

Balkan boy. There are a couple of guys on the Free Spirits team that are doing the WP at the moment. I'm sure they'd enjoy another training partner. Feel free to scoot over to our website and join our team.

http://www.freespiritsrowing.com/forum/ ... start=3650

[Balkan boy]

Jack,
My plan is to ease into Wolverine Plan. I don't have the capacity to do 7-8-9 workouts per week, for now. That will have to wait until I get a rower at home.
My pace on steady-state, UT2 workouts was a bit messy, so I want more structure with the L4.

Greg,
Thanks for the link. I'll register there and post when I start to do it.

[jackarabit]

Bb, I understand. I have a machine at home and I did four Pete Plan workouts for 5 weeks and 5 per week for 6 weeks before attempting 6 per week with the crew in this thread. We managed to complete only one cycle plus before "testing out." I believe that was a minimal commitment to a training routine that's presented as a continuous rather a polarized or sharpening regimen. But it did serve as an example of one complete cycle conducted day by day. Stupid and lazy I may be but I know I'm not alone in looking for a prescriptive, illustrative example of the WP in action. The best chance of that lies in a single-subject thread rather than in a smorgasbord of random commentary on random training in a general purpose training thread. I appreciate the headsup from Greg on the Free Spirits thread currently active. Should be a great opportunity for you and David6b from the recent "Wolverine Workout" query to ease into WP with dependable daily feedback and advice, Bb. Jack

[Balkan boy]

I tried 15 X 3' / 1min rest for the first time.
Pretty good way to make 60min pass quickly.
I kept it at UT1, and the pace was 2:07/500m for all intervals. All with 24-25 spm, except one witch I rushed at 27spm. Average HR:145bpm (80%)

I like these disciplined sessions. It's more rewarding psychologically then racing and burning out on every session.

[gregsmith01748]

I love that workout. I think it's my favorite WP session. You executed you plan really well for it.

[G-dub]

I tried 15 X 3' / 1min rest for the first time.
Pretty good way to make 60min pass quickly.
I kept it at UT1, and the pace was 2:07/500m for all intervals. All with 24-25 spm, except one witch I rushed at 27spm. Average HR:145bpm (80%)

I like these disciplined sessions. It's more rewarding psychologically then racing and burning out on every session.

Is the rest active?

[jackarabit]

[second screen]

Yes in my case. About 92m per rest. Then I do other stuff like going up and down the slide while NOT pulling the handle, drnking, wiping, blowing, adjusting, and finally a couple light pulls to finish at liftoff minus 4 and then back up the slide to haul that thang halfway between zero and one. Crowded agenda!

[Balkan boy]

First Level 4 today.
I based it (conservatively) on 1:55/500m 2km pace.

6x10min.
168-180-168-180-168-180.
Target Distance: 1282m
My Distance: 12823m

My average stroke rate was 17spm for 168, and 18spm for 180.
HR: 140bpm (80%). Right at UT2-UT1 with a few short spikes.

Distance splits: I was about 5m down on 168 intervals, and bang on for the 180. I picked it up in the last minute to hit the target.
I have an Excel file with details if anyone is interested.

Some general thoughts from a first-timer for the first-timers.

- Keeping track of all the numbers you need to follow isn't difficult at all. I glanced at a paper I prepared for the first five minutes, and learned it by then.
- Workout isn't easy, but not hard either. Exactly how you want long, steady session to be.
- Thanks to the low stroke rate, I had enough time to work on technique on every stroke. Especially my leg drive, where I'm not strong.
- It makes 60min fly by. I forgot to start my HR monitor for first 15min because I was concentrating on the pace.

I'm really pleased with this session.
I think it'a much more beneficial to row like this, then it is to concentrate on HR cap and be all over the place with stroke, pace and technique.

Is the rest active?

Yes. I use 10-15sec to drink and wipe, and the rest of the time is around 2:30/500m. Around the middle I use one rest period to get up and stretch. I found that this is very beneficial no matter how much pace I drop.