Pete Plan Summer 2015 starts June 14

[Edward4492]

Had decided to do the (4) x 2000m (even before I saw G-dub's post). Wasn't sure how much rest everyone was taking, so set the monitor up for 4 minutes. Decided to go out at 1:55 since me and G-dub seem to be relatively close on speed and fitness.So, went like this:

1:54.7 @ 27r
1:54.7 @ 26r
1:55.5 @ 27r
2:08.4 @ 24r

Pretty obvious the wheels came completely off for the last one. The third one was actually a total battle and had to push hard during the last 500m to get it down under 1:56. A little tired after doing a steady state 10k yesterday at 2:04.1 (42:22).This is a pretty good work out, sufficient volume and challenging (obviously!). Next time I'll try and negative split it; start at 2:00 and work my way down.Nice job to all of you guys who are nailing this one.

[Galeere]

Had decided to do the (4) x 2000m (even before I saw G-dub's post). Wasn't sure how much rest everyone was taking, so set the monitor up for 4 minutes. Decided to go out at 1:55 since me and G-dub seem to be relatively close on speed and fitness.So, went like this:

1:54.7 @ 27r
1:54.7 @ 26r
1:55.5 @ 27r
2:08.4 @ 24r

Pretty obvious the wheels came completely off for the last one. The third one was actually a total battle and had to push hard during the last 500m to get it down under 1:56. A little tired after doing a steady state 10k yesterday at 2:04.1 (42:22).This is a pretty good work out, sufficient volume and challenging (obviously!). Next time I'll try and negative split it; start at 2:00 and work my way down.Nice job to all of you guys who are nailing this one.

Nice work, I can feel the pain on that third interval. We use 5min rest for the2k-interval session (for more refer to https://thepeteplan.wordpress.com/the-pete-plan/ ). A 2:00-target will be easy for you.

[jackarabit]

1500m w/up
5k free rate (aborted @ 1k)

Started @ 5x1500 pace from two weeks ago. Fingers of left hand don't like it. Have to go lick my bad paw and talk to Doc next Tues. Keep going with the plan; you're all doing grrrrr-8!

[Edward4492]

Thanks for the info Galeere, you're nailin' this one pretty good. Next time I'll take the five minutes and start at a 1:58. G-dub, nice job with the 1:54's, very challenging work out.

[G-dub]

You are a good man Edward. Not too many as open and honest as you. Next time you will kill it. The first round on the plan is a cycle of guessing and just finishing. The next go around you know where you are at. Plus it helps to have to chase down partners. Next up is the 4 x 1K - say on Tuesday.

[Edward4492]

Don't plan to jump into the Pete Plan, but I think I'll do some of the benchmark work outs you guys are doing just for the fun and friendly competition. Last year I was going very hard and long and hit a peak in September, not exactly the best time of year. This year I'm kinda drifting around, trying different work outs. but the same philosophy. Some long distance(10k or more), some 20r stuff (you know that's my favorite!) and some speed work.(4) x 1000m an old standby.Will continue to throw in the 2k's just to stay with the feel of the distance. I'll let you guys set the bar for (4) x 1000m and see if I can hang!

[f2d]

Well, I did manage to improve my 10K pace slightly (2:11.2 vs 2:11.9 last week). I'll probably do some 20r work tomorrow and re-do the speed pyramid next week.

[gregsmith01748]

Here's a link to an article on posture that sums up what I was trying to say, better than I said it.

http://www.rowperfect.co.uk/rowing-stro ... 1-posture/

[G-dub]

Galeere, I'm finding lower drag to be less dull feeling (more active) and it really keeps the effort in the legs. The starts come off faster too. I think the last 8 x 500 set I used 115 or something like that. On the 4 x 2K I was at 104 or so. The interval workouts are fun to play with drag and SPM.

[Galeere]

Thanks Greg for that link. I found one immediate remedy: Don´t sit on the front of the seat but in the middle/end of it. Reconciling what I have been doing I think that will be part of the solution for a more erect posture.
Glenn, I had noticed your low drags but never tried them myself. I will change that and see how it goes.
Today I deviated from my own plan to do the ctc-Scorpion because I wasn´t able to hit the gym which I had planned to do. Too much going on at work right now. Maybe I will make it tomorrow which will be the last chance because I want to do the 2k-TT on Friday (Saturday at the latest).

[G-dub]

1kwu/cd, 5K @ 2:00 average. Inside of right knee started to bark last 1k. I guess I need to back off volume this week and see if it calms down.

[jackarabit]

2 mile walk treadmill @ 2.5% incline in 29' 50". No erging. Jack

[kacken66]

15 k UT 18 spm 151 hr

[jackarabit]

Dr. says keep icing the hand. Right now I can't close my fingers to within an inch of the palm. I'll skip the 2k test on the 31st. I have the sense that the best I could expect would be 8:36. That wouldn't set even the geriatric world on fire. I'm pleased with the pace improvement on not only interval work but also on the medium distances which I attribute to following the plan. It's great to be able to sit down and take for granted that one can simply choose 2:15 pace or 2:10 or 2:05 and deliver on that without a near-death experience. I want to get back to it but maybe later would be better than too soon. Jack

Addendum: looks that Dog Days Challenge starting Sat. I experimented a bit and found a i can pull 2:30 on df85 with very little discomfort so i'll do the first week of that in as big chunks as I can. It's a goal of sorts and I can work on straight arms thru leg drive and the layback at finish.

[G-dub]

Not knowing your injury, did you try to build up the handle with a towel and tape?