Pete Plan Autumn 2015

[jackarabit]

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.

Good eye, Bob! Paying attention produces a monotonous pace. Doesn't make it feel a bit easier although HR stayed low. I had to reduce effort one time to avoid AT pace and I didn't kick it up or sprint the end.

[bisqeet]

Takes a lot of discipline, I find, to slow down that pace to not overrun this predetermined caps.

[Balkan boy]

I found it very useful to determine a pace for the low stroke rate and stick to those numbers.

For example, if your 2km time is 1:46/500m then:
Warmup/Recovery: 2:29
16: 02:13
18: 02:08
20: 02:04
22: 01:59
24: 01:55
26: 01:50

It may not be completely accurate for you, but you can tweak it.
For me, 16,18 falls nicely in UT2 and 20,22 in UT1.
Then I know what pace and stoke rate to keep during the steady sessions. I only get a few BPM drift towards the end of 60'.

[mspina]

This group is so motivating! I've been consistent this week rowing at night (Crossfit in the AM), and feeling good. So far just focusing on getting some meters on the logbook, but having some fun with determining reasonable paces and finding my sweet spot for rate (which seems to be in the very low 20's). The 2000/1500/1000/500 pyramid workout in the custom list on the C2 is my current fave interval workout - I take the 2k nice and easy, as an extended warm up, easy aerobic pace, then knock off 10s/500 with each decrease in distance. The last 500 is all out. I'm not so bad off as I thought I'd be, so pretty stoked about that. Also trying to build up "time in the saddle" with longer aerobic rows, and now that I have my tv/netflix set-up in my pain cave, I'm good to go. Will do an easy 8k later this afternoon. My bluetooth HR monitor arrived yesterday, got that set up with my ErgData android app so I'm pretty much locked and loaded with whatever I could possibly need.

[left coaster]

Hey Folks,

Do you believe this is a reasonable explanation of the UT1 etc... the heart rate goals seem a bit high compared to what I see posted, but I'm not sure.

http://www.pponline.co.uk/encyc/rowing- ... ance-35856#

[G-dub]

Hey Folks,

Do you believe this is a reasonable explanation of the UT1 etc... the heart rate goals seem a bit high compared to what I see posted, but I'm not sure.

http://www.pponline.co.uk/encyc/rowing- ... ance-35856#

It seems consistent with the interactive program. I couldn't stick with it because I couldn't get rid of the advertisement stuck right in the mifpddle of the screen, however. One thing about the interactive is it uses is "heart rate reserve" instead of "of max heart rate", so there might be difference in that aspect.

[jackarabit]

Prima facie, the percentages of HR defining each zone in the linked tables are 5% higher than those of the Indoor Sports Services Interactive Programmes. O'Neill is also the force behind the Interactives so what's up with the obvious disagreement?

The IP formula uses %HRR (shorthand for %HRR+RHR). The tables in the link use %MHR. Do the different formulas yield the same result in beats per minute?

My resting heart rate is 54bpm and my observed maximum is 172bpm. My heart rate reserve is 118bpm (172-54). 118*.8=94.4. 94.4+54=148.4bpm (80%HRR).

My maximum heart rate of 172*.85=146.2bpm (85%MHR).

2bpm difference? Who knows? Someone should ask Terry O'Neill!

[G-dub]

My % HRR numbers are different than % MHR, but you would think he would have reconciled that. As we know, the zones are somet of fluid anyway, so I would just pick one and go with it.

[jackarabit]

That David Joyce is an irritating peckerwood.

[left coaster]

The UT1 etc. notation is all new lingo to me, but the concepts make sense. I finally figured out what Carl has been up to, even though his UT2 HR's are high enough to send me barfing.

I might still be doing my UT2 a bit low, but the row I just did 'felt' like a recovery row that flushed lactate from my system rather than building it up.

quite similar to my last 10K, but with a slightly lower stroke rate: 10K, 2:09 split, sr 20, hr ave. 131. My HR was around 125 for the first 4K and hovering around 133 for the last 4, had to back off a bit to hold down the drift. It wanted to go to 140, took a bit of impulse control to hold it down. As it turns out, inhibitory control is impaired at VO2 max levels as low as 40%, which is sort of how I felt.

[G-dub]

That David Joyce is an irritating peckerwood.

[ericallenboyd]

Did the w1d3 plan today 1500 x 5 intervals. Went out a little fast on the first one but corrected for the other 4 as this was my first time ever doing this workout. The last 1500 was tough to keep that pace but improving. Below are the splits.

5:46.7, 1:55.6 avg 500, 226.8 avg watts, 27 SPM, 162 HR
6:16.7, 2:05.6 avg 500, 176.8 avg watts, 24 SPM, 154 HR
6.16.5, 2:05.5 avg 500, 177.1 avg watts, 25 SPM, 157 HR
6:16.3, 2:05.4 avg 500, 177.3 avg watts, 25 SPM, 157 HR
6:16.8, 2:05.6 avg 500, 176.6 avg watts, 26 SPM, 158 HR

30:53, 2:03.5 avg 500, 185.7 avg watts, 25 SPM, 158 HR

This is definitely going to help my overall erging fitness as I feel not as fit as I should be on this due to the limited amount of time spent on the erg and power should increase over time which will help my times. Traveling the next 2 days so I will pick it back up on Wednesday unless I can find somewhere to erg while on business. If not I will just run.

[left coaster]

OK, it looks like I need to make a decision about how I'm measuring my heart rate.

Here is another link, one that puts traditional HR next to the Karvonen HRR calculations. My RHR is 54 BPM, so with the Karvonen method my 70% UT2 HR is around 140, this is considerably higher than the 123 using the traditional method.

http://www.ottawarun.com/heartrate.htm

As I posed above, I needed to keep the brakes on to not go up to 140 which I think would have been a nice comfortable pace as well. I know that when I'm working, but still below anaerobic, I'm around 150 which is similar to the 80% Karvonen. 140 by the standard method is still coasting for me....

Sadly, I'm feeling a little ignorant on this issue -- I'm not an exercise physiologist. Any thoughts?

[G-dub]

Eric, when I went through a cycle or two of the PP this summer, I felt the need to go 110% on the interval sessions and it really got me smoked. I was too tired to do the endurance rows well, I didn't sleep well, and I got sort of manic about it all. I made a mistake of chasing the interval splits for evidence of a 2K time I was hoping for. I ended up getting faster doing the PP and experienced my limits of exertion, but I'm not sure how fit I got from a long term standpoint. Since then, I have been doing lots of long slower rows at the suggestion of the group and have learned how valuable they are. I've made times at longer distances that just this summer I didn't think I could do. It's interesting, once you get over the slow part, going even slower starts to make sense and makes you feel even fitter. This time, I'm not going to loose it all on the intervals. Rather, I'm going to give them a hard go with discipline on rate, stroke mechanics and pacing and let the times come down over the weeks. If a day comes when things are feeling awesome, I'll give it a bigger bite. It's training after all and something that we want to do long term. I'm convinced that the space between the interval sessions are as important as the interval sessions and it's about all of it in the end. Since you are even newer than I am, my guess is that you will make great progress and the most significant progress will come from getting lots more aerobically fit.

[G-dub]

OK, it looks like I need to make a decision about how I'm measuring my heart rate.

Here is another link, one that puts traditional HR next to the Karvonen HRR calculations. My RHR is 54 BPM, so with the Karvonen method my 70% UT2 HR is around 140, this is considerably higher than the 123 using the traditional method.

http://www.ottawarun.com/heartrate.htm

As I posed above, I needed to keep the brakes on to not go up to 140 which I think would have been a nice comfortable pace as well. I know that when I'm working, but still below anaerobic, I'm around 150 which is similar to the 80% Karvonen. 140 by the standard method is still coasting for me....

Sadly, I'm feeling a little ignorant on this issue -- I'm not an exercise physiologist. Any thoughts?

Left coaster, if you are trying to measure this for your endurance rows, my read on it is that you are sort of supposed to be coasting and not trying to hit the upper limit of your aerobic zones. If you can go for an hour at 140 hr and it feels good, your breathing is even, you want to eat afterwards, you feel you could go further except for the fact that the tv show is over, your hr doesn't creep too far and you still have worked a nice sweat, you are probably in the right space. I'm not sure these can be done too slow, within reason of course.