Pete Plan Autumn 2015

[left coaster]

Day 2 of PP, easy 10 K around 43 minutes, sr 22, hr 130... easy does it.

did the 8x 500 yesterday, went OK. messed up the split timer though and didn't get the interval thing set right until #4. they were all sub 1:50, some closer to 1:45. Around #4/5 I started to loosen up, seemed to find some speed with less power and was able to push into the mid 1:30's for the first couple hundred meters a few times. encouraging.

Good advise on the 5 x 1500 for tomorrow... that workout looks nasty and I'll need to keep some fuel in the tank for the last couple. 7500 meters hard going is not something I've attempted yet.

[ericallenboyd]

It will be an adventure for sure. my most recent 5k time was 22:38.8 with 2:15 average 500's. Not great but for me I know I will do better because I am only a month in again. Thanks for the advice on the rows.

You will learn something on the 5 X 1500 and can then adjust off that. The endurance intervals for many hover around your 5 K pacing. The 1500's a titch faster, the others a titch slower. If you have a recent 5K time, you might consider using it (or maybe a second slower per split) to start the 1500's for the first time. If not, your avg. 8x 500 pace + 9-10 usually works too. If it feels good after 2 or 3, bring the pace up the last couple.

[Galeere]

Bad news on my side: Caught another cold . Well, there are 7 days until scheduled start - maybe/hopefully it is gone by then.

[bisqeet]

Bad news on my side: Caught another cold . Well, there are 7 days until scheduled start - maybe/hopefully it is gone by then.

Not allowed. Need your presence as competition ;p

[ericallenboyd]

First 8K row this morning in a long time for w1d2. Went pretty well and made sure I paced myself.

2:21 average 500m and 37:55. going to work myself up to 10k or 12k by week 3 for the steady distance. Won't be rowing next Mon or Tue as I have to travel for work.

[G-dub]

Bad news on my side: Caught another cold . Well, there are 7 days until scheduled start - maybe/hopefully it is gone by then.

Not allowed. Need your presence as competition ;p

Don't worry Bisqeet. HD has a habit of crying ailment then is able to magically lower all his times He must need to go into the bat cave for rejuvenation periodically. I recall our first PP this summer. I thought I would make progress while he had "the flu" only to have him come back to blow my doors off and leave me behind forever.

[jackarabit]

Let's see here? Book says "Occasional sniffles but very Hardy. A perennial favorite! Produces impressive bouquets of PBs!!

[christopherregisryan]

There has been chatter brewing about the need for PP. I've started this, assuming that y'all will want to do as as our merry band did this summer and have a separate space to pontificate. I think some said that November 14 was the start date (Galeere, Jack, Greg, me, maybe some others that I have forgotten). If some want to get rolling earlier (Damien, Chris, Ed, others) no worries - we might think about just jumping in where your are or whatever. Or If most everyone wants to start earlier, lets pick a new date. Or it can just be willy nilly, which isn't as much fun. Anyway,I thought I would open up the thread to start getting our heads into it.

Hey, Y'all. Even though I was happy with my race results last year doing the PP intervals as my training plan, I am doing something a bit different this year. I spent the past six or seven months doing mega meters of 2k+30ish steady state (100k or more each week). The idea was to build my aerobic base. Now I am going to work the other end of the speed spectrum. Once a week, I will do intervals (at more or less 1k pace). I doing 4 cycles of three weeks (5x375m w 5' rest; 8x250m w 3.5' rest; and 4x500m w 5' rest). I will try to maintain my aerobic conditioning with recovery rows and steady state. I will also keep cross training with one Cross Fit workout per week. My target races are the 1k at CT Indoors, the 500m at the St. Valentine's Day Massacre, and, of course, CRASH-Bs. I'd like to follow along with the group and post my workouts for mutual motivation. Even though we won't be doing the same workouts, I hope you'll have me along for the ride as we prep for our various races and test targets. - Chris

[jackarabit]

D5 weekly hard distance 10k @ 2:17.7. Av. HR 146bpm (79% HRR). End HR 149.

[Bob S.]

D5 weekly hard distance 10k @ 2:17.7. Av. HR 146bpm (79% HRR). End HR 149.

146 ave. and 149 end sounds like you held it a pretty even pacing.

[left coaster]

Did the 5x15 today, went OK. As turns out, when the body is out of gas it's just empty, no drama, things just slow down. There has been a change in my thinking during intense exercise, I've become a lot less concerned (or something) with my level of fatigue. In the past I would spend cognitive energy in a quasi-emotional way, sort of like internal drama, on how exhausted I was. Now I seem more objective, just watch as the tank runs dry and I'm reduced to split time's over 2:00 for part of the last interval.

I averaged 1:48.x for the intervals. Seems like a lame time but I also recognize I rowed the previous 2 days and there is some cumulative fatigue happening. In order to give my palms a break I've taken to using a 'hook grip' the last couple sessions and now I have blisters on my fingers as well it gave the palms a break though, which is good. I also dropped my foot position a bit and it's now official, I can suck air like a crazy person when I'm running dry and don't need to match the compression of the catch all the time. Between dropping my feet and knocking down my gut over the last months my lungs now have just enough room

Another steady 10 k tomorrow, then a run at a hard 5. The way I'm feeling I'll probably break the 19:55 pb for 5 k that I did previously. Probably not by much, but I should be able to crack it.

[jackarabit]

Tim writes:

There has been a change in my thinking during intense exercise, I've become a lot less concerned (or something) with my level of fatigue. In the past I would spend cognitive energy in a quasi-emotional way, sort of like internal drama, on how exhausted I was. Now I seem more objective, just watch as the tank runs dry and I'm reduced to split time's over 2:00 for part of the last interval.

Or perhaps a reduction in thinking at the sustained intensity you're attempting now? Inheritance from our predecessors. Prey animals can't afford to have their brains tapping the blood supply when survival depends on speed alone. The latest decision is a good decision or it's the last one.

[left coaster]

chuckle... yip, perhaps I should read my own research... hypofrontality is a reasonable explanation as well

it's also possible that my fitness has reached a point where I'm not in total agony LOL

[jackarabit]

chuckle... yip, perhaps I should read my own research... hypofrontality is a reasonable explanation as well

Apparently someone read your research-driven speculation elsewhere on the forum.

[christopherregisryan]

Did my 5x375m w 5' rest today: splits were: 1:33.6; 1:33.4; 1:33.4; 1:33.2 and 1:28.1. Avg split: 1:32.4. First fast rowing in about 6 months. A bit of a shock. Hopefully, I will see some adaptation and improvement. Next week: 8x250 w 3.5' rest.