Pete Plan Summer 2015 starts June 14

[Galeere]

Good job Jack, nicely excecuted after all that fuss with a technical feature I don´t understand as I am working with the PM3 only.
Today I wanted to do 2x5k @2:10 and low SPM, got bored on the first one and went instead
5k -19:58.6 @SPM 22 max HR 155
5k - 21:56.5 @SPM 20 HR around 140

[jackarabit]

Must have been some hard pulls in the first 5k? 2 additional spm can't account for an 11" pace difference. A "Hardy" effort I say. I will curb my enthusiasm for haring about on rest day. In fact, altho I appear to be holding it together, I notice the emotional valence attached to "rest day" is reaching a level which used to associate most strongly with Friday, paycheck, and sex.

As it turns out, I failed to save the raw data from the Rowpro 4x2k and will be unable to play show n tell with graphs and charts. I may attempt to do so another day. I apologize for the navel-gazing. I agree that my explanations of how I go about making mistakes are all too frequent and contain little of general interest. Jack

[gregsmith01748]

Hi, when I do these sessions on row pro, I usually set them up as variable distance intervals with no rests. I know that I like to paddle at 2:30 pace, so I enter a distance that's a little shorter than what I would cover at that pace for each rest so I have time for a drink and a quick wipe down. Rowpro will politely wait at the beginning of the next interval for me.

So this session would be:
2000 - easy (warmup)
120 - stop (this gives you 120 seconds, even on distance intervals)
1000 - hard
800 - easy
1000 - hard
800 - easy
1000 - hard
800 - easy
1000 - hard
120 - stop (time to dry heave and recover composure)
2000 - easy (for the cool down)

If you saves strokes, then this gives you the whole workout in one file. It also raises the bar for me to finish the session no matter what. If I stop the row, then I know that I lose the stroke data.
Heres a really bad 5x1500 done that way.

[jackarabit]

Greg, I knew that RP would sit on session start forever after the 30" countdown but had not been in the right situation to see it wait for handle movement on distance-measured rest. I will have to calibrate rest distance to my own paddling pace plus swig, wipe, and stretch. PM operation has spoiled me for adapting to Rowpro protocol. Jack

[jackarabit]

Greg, apropos of interval graph, front-loaded wattage and fly-n-die pace are very apparent. Mine from Saturday's 4x2 would have shown an instantaneous and precipitous watts reduction near end of first two intervals reflecting an entirely voluntary "effort" to bleed off achieved pace in the interest of what I would call self-serving restraint (pretty number progression one interval to next and some relative R&R prior to the rest period). Also forestalls failure and leaves something in the tank for the fast last. Might there be a point where finesse makes interval sessions too easy/too conservative despite the psychological satisfaction of a neat package with a bow?

I believe Glenn and I are finding different answers. I tend to like the neat homework assignment with a bit less sweat. Glenn doesn't give a damn about leaving bloody smudges if the result is sub-7.

[G-dub]

Yesterday afternoon I walked/jogged 5 miles and did 3K on the erg. Was sort of wired out and needed to keep moving! This morning 30 minutes at 2:05.

Jack - I'm bleeding off oace too in the first couple of intervals mostly because the start comes off fresh. But the last session I did go faster than what I planned on the first two and frankly, what I thought I wanted to do may have been to fast anyway. Since it is training, I would think that finishing the drill adds up to more than crashing and burning in the last interval. At some point it becomes a game of confidence. I have been trying, though, to get flatter splits the last two interval sessions rather than saving too much for the last. To me, for some reason, I feel that pulling down the average time on the last seems less productive than trying to get them in a tight window. Who knows. I am going to go forward withthe "tough but doable" philosophy.

[jackarabit]

Week 3.2
8k recovery UT2
Df 110

[jackarabit]

Glenn, trying to resist the temptation to soft and extra doable in my case or at least taking the idea of resisting for a spin around the old brain. One way lies crash, burn, and rise from the ashes; the other "well played chappie." Not clear what I value most highly but guessing the avoidance of pain is near the top. Kind of a dynamic thing, isn't it?--putting it on the line one day and not the next. JAck

[gregsmith01748]

I think the brilliance of the plan is that it accommodates both types of people. If you are overly enthusiastic, then you are punished for your ebullience by not being able to achieve the "laster fast" nirvana and, thus chastened, head into the next session with more humble target. If you are a layabout slug, who phones it in during the first N-1 reps, you will have plenty in the tank for that last blast and thereby set a new more aggressive target for next time.

It also relies upon the fact that just about anyone who is nuts enough to sit on this implement of torture (enhanced interrogation?) is probably biased to go too hard. The plan works much better if you plan for success and ratchet up over time, versus oscillating around the point of failure. This is a lesson that I know in the part of my brain that shuts down without adequate oxygen (and thus you get the kind of horrific picture that I posted).

Row on!

[jackarabit]

Hadn't thought about the one-size-fits-all, auto-regulatory benefits of the interval protocol. On to the Niagara of Pain. Think it will be interesting to cf. to the 3X2.5k next week. Off to the hdwre. Gonna fabricate a home brew C- Breeze if I can get away with a section of flex dryer duct. Jack

[Galeere]

Must have been some hard pulls in the first 5k? 2 additional spm can't account for an 11" pace difference. A "Hardy" effort I say.
Jack

Yeah, the second one went like it was supposed to, since it should have been a recovery day altogether. But it was fun to go harder on the first one. At first I didn´t like this low rate work but I seem to get the hang of it now.

[jackarabit]

Jack's Sunday afternoon project: C-Breeze-inspired air diverter. I call it the J-Blow. Standard 4" OD x 8' FLEX-Drain w/ a 3" wide strip cut out of its belly full length coupler to coupler and secured to fan housing bridges with 4 mini-bungees. I intended to plug one end but beta testing indicated strong breeze from both ends. Little secret just between us: Past threads on the C-Breeze suggested that a close fit around the model D bridges was paramount for good performance. I have never seen a C-Breeze but, from a few minutes pulling chain with this lashup, I judge a that a tight fit is of no practical consequence to me as I only want a cooling effect not windburn. I know a certain feller in the Great Smokies who needs one of these

Cost was $7.99 and an hour's work. Already had the bungees but a bag of four was two bucks at the TruValue. I have diditm'self pix which illustrate and clarify the construction steps. All I needed was a utility knife to cut the window in the flex pipe. Damper was opened by exactly one hashmark to produce drag factor prior to install.

[jackarabit]

More fotos:

[jackarabit]

Reread Greg's post re: setting interval workouts RowPro. I reasoned that I like a very low active rest pace of 4:00/500m. I ahoukd be able to reach 625m in 5'. Greg paddles 200m in a minute of rest and deducts this from distance total 1000m. I assume that I can at least drink and towel off as fast as he thus need a minute of inactive rest. As I paddle 125m per rest minute, 125 should be deducted from 625 to establish meter total I should paddle to get an approximate 5' rest, thus 500m.

For tomorrow's upcoming I should program a variable interval seesion as:

2000 (warmup)

Stop

3000

500

2500

500

2000

Stop

2000 (cooldown)

Jack

[gregsmith01748]

Looks right to me.