Pete Plan Summer 2015 starts June 14

[Balkan boy]

Today:
Steady Distance: 15km @ 2:14/500m.
Duration: 67 minutes.
Average HR: 79% (141bpm), UT2.
Max HR: 84% (150bpm) only for a few seconds.


This is the end of a second 3-week interval of the Pete Plan for me.
Last week I did five days of rowing totaling ±50km, and I was getting tired of the erg on the last day.
This week I did 3.5 days of rowing totaling ±40km and two days of strength/functional training. I felt a lot better and stronger on the erg.

[Galeere]

, wo der Hammer hängt (can´t translate that )

http://translate.google.com gives that as "Where the rubber meets the road."

Thanks

[Galeere]

Speed pyramid this morning 2k w/u. Thought to start with 1:51/500 and then went -
250m at 1:49.8 - missed the goal on the good side. It is very very easy to go too fast on this one though, be careful!
500m at 1:49.7 - once going sub 1:50 might as well stay there
750m - 1:49.4 - still going smoothly
1.000m - 1:49.3 - HR up to 157, everything was fine (I was a little afraid about the 1K)
750m - 1:47.6 - HR cap coming close, had to back off at the end
500m - 1:45.2 - was very fast (sub 1:40) on the first half but that was too much due the program before - still negative splits though
250m - 1:34.0 - that was going smoothly.
Total 1:47.6, max HR at 158.
That was fun. Very encouraging to be able to go faster when the distances decrease. Very easy 2k c/d

[G-dub]

Well done Galeere! I hope to mirror that success. I am going out at 1:47 and hope to come home 1:45 but we shall see what the day brings. I too am anticipating the 1K portion! Am doing a morning session due to activities planned for the day. Am pumping in the caffeine at the moment.

Nice work to you too Balkan Boy!

[Galeere]

Well done Galeere! I hope to mirror that success. I am going out at 1:47 and hope to come home 1:45 but we shall see what the day brings. I too am anticipating the 1K portion! Am doing a morning session due to activities planned for the day. Am pumping in the caffeine at the moment.

Nice work to you too Balkan Boy!

Good luck G-Dub!

[frio]

Low rate rowing has been proven to be benificial, well personally I would say essential for improving performance, more power per stroke in training will produce more power per stroke in racing!! Training at 18-20spm, is as important part of training as any other distance or speed work.

I very much agree - training at low stroke rates (I seem to remember 16spm sections of the Wolverine Plan) really does help when trying to apply power at higher stroke rates. Especially when ergo training is used to improve on the water performance.

[G-dub]

Speed Pyramid:
250: 1:46
500: 145.7
750: 145.7
1000: 146.0
750: 145.2
500: 143.2
250: 136.2

Avg: 144.8
Avg SPM: 34

Better than I expected. Too early for a beer though. Time to work on more balanced splits. Need to feel confident I am capable of 1:45 / 1:46 splits

[jackarabit]

Week 2.1
speedervals
Pace target 2:04.4 from 3 June
df 110
HR cap 160bpm from (172-54) (.9) + 54
Fletcher w/up for 8:20 2K TT (3875m)
2200m w/down




My HR cap blew off. Didn't go back for it. Jack

[jackarabit]

Fake book and first screen of Eddie Fletcher w/up for today's fun. I do not have an 18spm gear. 20 and 22 are difficult to find and maintain altho I did it today. 19,21,23, 25 are just natural. 24 is for me a dead man's 25. Go figure?

[jackarabit]

Hardy gets the prize for teztbook execution! Damn skippy, Dub! I think you were actually working on this one!

I bled off some pace 2 thru 4 to survive. Happy enuf oxy getting to melon to enable conscious pace decisions enroute. Didn't used to be that way for this old gasper. Jack

[jackarabit]

Looks like our man in age 20-29 can't let it alone! Make it happen BB! We need a rep from 30-39 (Superman, you know you want to ). How about a 70-something? More the merrier (whoop, whoop). Jack

[Galeere]

Speed Pyramid:
250: 1:46
500: 145.7
750: 145.7
1000: 146.0
750: 145.2
500: 143.2
250: 136.2

Avg: 144.8
Avg SPM: 34

Better than I expected. Too early for a beer though. Time to work on more balanced splits. Need to feel confident I am capable of 1:45 / 1:46 splits

Excellent work, G-dub, well done! Sub 7 will be there, it looks like to me.

[Galeere]

Week 2.1
speedervals
Pace target 2:04.4 from 3 June
df 110
HR cap 160bpm from (172-54) (.9) + 54

My HR cap blew off. Didn't go back for it. Jack

Nice going there Jack!

[G-dub]

What is Jack on about? Too many endorphins today,good man?

[Galeere]

What is Jack on about? Too many endorphins today,good man?

I think he would like to see/ add additional players in our little Pete-plan-tetatet and is reaching out to Balkan Boy (BB) and Superman in the other forum.
BTW I guess I will have to stick with the Pete plan a little bit longer than anticipated as I am not going at it as aggressively as you do G-dub. Even on the next go-around I am not going to start with the same splits you have been achieving. I don´t want to die again as on that last 5 x 1,5 k. Well, for me tomorrow it´s going to be a HM, maybe with a sub 1:30- goal to make it count a little on the sharper end of the UT2-side.