Pete Plan Summer 2015 starts June 14

[Galeere]

Yikes! BTW - where do you reside?

Southern part of Germany. Fortunately we do not see 100°F very often, but this week we did and still are.

[jackarabit]

@ Galeere. I thought you were rowing just a bit early in my morning for Coastal Europe.

[BrunoBTR]

New poster here.
I have been rowing on the water since last october now and recently bought a model d to develop some stamina & speed. (29m; 1m80; 78kg)
Currently in week 6 of the beginner plan. 7500 m r24 2:10.4 average. I see I have my work cut out to reach anything acceptable in terms of speed and endurance. Very motivated though, tired of being overtaken on the water by 12 year olds .

[jackarabit]

BrunoBTR writes:

Currently in week 6 of the beginner plan. 7500 m r24 2:10.4 average. I see I have my work cut out to reach anything acceptable in terms of speed and endurance. Very motivated though, tired of being overtaken on the water by 12 year olds .

It's all relative, Bruno. I can really only compete with some lightweight women and children under 12 yrs old. Middle schoolers who have never seen an erg could jump on and do better. That bothers me just enuf to keep going and not enuf to quit. 2:10 at 7500 is not that shabby and there's better to come. Post your Pete Plan progress on this thread or on "What training have you done today?" Informal advice, coaching, and cheerleading available every day on either of these threads and on many other topic heads.

I started sculling in late May this yr. Signed up for five days of instruction later this month. Jack

[jackarabit]

Week 3.6
8K recovery
Rate cap 25
Df110
No warmup
Stretches after

2:16.2 av. UTI HR to 6500m. Felt good so let rate rise to 26-7spm final 2K. End HR 156 (top AT). Done at gym on a new D w/ PM5. Looked good. Date and time were correct. Stick lit up and the PM recogized user "Jack." Finished the piece, pressed Menu back, logcard, list by date and got error codes 64 and 37. No results in memory either. IMO the PM5 is a genuine POS!!!! My PM3 at home has always operated flawlessly. Jack

[BrunoBTR]

Jack, I can relate to the reasoning concerning younger rowers! Especially in a rowing club which is really focused on competition. Recreational rowers are limited to me and a woman who is rowing to improve her core strength for marathons...needless to say she also kicks my but.

I'll definately use this forum for extra guidance and motivation. I Really feel like I need to start by building the engine as I basically have no endurance. Not really sure what goals are attainable though, competing on the water doesn't seem to be in the cards but I do feel like I want to see what I can do.
For 2015 I feel like 2k @ 1:50/500 and 5k@ 1:55/500 should be attainable on the erg.
Planning on erging 2/3 times a week and 1x on water.

[jackarabit]

At your age, i think 7:20 2k and sub-20' 5k will come with work but post on the training thread. The old hands have experience with performance predictors that I don't. Jack

[Galeere]

@ Galeere. I thought you were rowing just a bit early in my morning for Coastal Europe.

I was able to take on erging seriously because I started to wake up every morning at 5 o`clock for no discernable reaon and could not get to sleep any more. After 2 or three weeks I realized that this was a chance rather than a nuisance as I sat my bottom on my home rower which was gathering dust in the cellar for years. So now I am rowing sometimes starting at 5:00, sometimes at 5:30 or 6:00 at the latest and enter my results at around 7:00-7:30 local time. Once or twice a week I go to the gym at noon and row there with some weights afterwards. I seem to do around 2 sec better there. Still slightly puzzled about that phenomenon. In the evenings after a long days work I don´t have the mental power to do tough sports and there are kids and wife to attend to as well.

[jackarabit]

That's a good story. Got a lemon (insomnia), make lemonade. Your fitness serves your family also. Where would they be without you? A lot of fathers put their family's health first and ignore their own. Not good. Jack

[jackarabit]

Week 4.1
6x750 r3:30
Pace target 2:08
Df 110
Fletcher w/up 3588m
2k w/dn

2:08 target turned into Whatcha got? And later into Whatcha got left? Close brush w/ lactate lock in no. 1 but backed off in time to avoid meltdown. Nothing after that felt good until about 200m from the end of 6.

[G-dub]

Well done Jack. Good to see you are still at it! I ran a medium hard 5K yesterday and just did 2K @2:05, 4K @ 2:00, 2.5K @2:05. Pretty much an on the fly workout. Still burping up hot dogs.

[jackarabit]

Two OTW rowers showing some interest in doing PP over the weekend, Glenn. Not hearing much from our man in Bavaria. I guess he's still fighting the flu bug. Back to the Plan. Sit ready. GO!

[jackarabit]

Glenn, did you do your post-4th rows as intervals with rest or just reset the monitor and go?

[PaulG]

I did my first endurance intervals on Saturday (5x1500) at an average pace of 2:03. It doesn't pay to look at your old records when in 2009 you were doing the same sessions at <1:59. I'm racing the clock and the calendar. Eventually I may sync up with your folks on the sessions. Today I had a great 12k row on the Merrimack with no wind but a strong ebb tide until the turnaround and then I flew back downriver.

I few thoughts on topics posted recently. L4 sessions are clearly a great way to train but I clearly have a defect in either my back or stroke because the last three times I tried to follow the WP for any period of time I hurt my back. Last time it was Jan 3 2015 and the end of a 48 min session of 18 and 20 SPM my back was done. It still has not recovered after visits to the chiro and PT, however the pain is manageable with ibuprofen and training every other day.

With regard to rest intervals I strongly believe you should take the rest you need to finish the workout, even if longer than specified. You don't accomplish much if you blow up on the third of five intervals and can't finish. Also, HR is an imperfect measure of when you are ready to go. I know that a HR of 100-115 after the first interval is a lot different than the same HR after the fourth interval. Go when you feel you are ready to go.

Also, at least for me my HR has been near max at the end of the speed session (8x500) and endurance intervals (5x1500). Based on HR training I would have thought the 5x1500 would have been closer to AT heart rates. Maybe I am going at it too hard.

[jackarabit]

PaulG writes:

Based on HR training I would have thought the 5x1500 would have been closer to AT heart rates. Maybe I am going at it too hard.

The last time I did it, end heart rate was TR zone (less than 95% of my max HR). End HR for same piece in both April and May about 3 beats higher but also below 95% max. Jack