Pete Plan Autumn 2015

[left coaster]

Nice feedback G-Dub, for both Erick and me.

I hear you about 'chasing' the splits on the intervals and not keeping an eye on the longer term goals. I did the 5x1500 yesterday and didn't sleep well last night, I 'crashed' for a nap in the afternoon and then was all strung out for the rest of the day -- right though to 2Am. not a sustainable plan.

Today went well though and I hear your point about just taking it easy on the recovery day. It's not a time trial, the goal is different and one of opening up the muscles and clearing them so i can do the 'hard' 5K tomorrow.

[hjs]

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?

There is little need to push the longer sessions. We try to train the aerobic system, not the anaerobic one. The slow muscle fibers do not produce lactic acid. The fast fibers do. If you only want to train the aerobic system you want keep the fast fibers not working. This way you don,t produce lactic acid at all. If you go a bit faster the fast fibers will get involved, they will produce lactic acid, the slowfibers will use that. As long as the build up and use stay the same the bloodlactate level stays low. But you are NOT training the aerobic system alone.
Nowadays the polerised system is seen as the best. This tries to develope both the aerobic and anaerobic system apart. The anaerobic system is much faster and easier to to train. In 6/8 weeks it can be fully trained. This is not the case for the aerobic system, this can be developed much longer.

For training this means, most sessions long and slow. Keep the breathing calm, ut2 work. The fast sessions should be really tough. Most people go to fast on the slow work and not fast enough on the fast.

But in short, keep the long stuff slow enough, forcing your pace does not help. Focus on volume.

[ericallenboyd]

I realized after the first interval i needed to slow down as i said before. The 2:05 splits were not over the top for the last 4 but felt like i was pushing it where i needed to do it. If i were not traveling tomorrow the long row would be good for recovery. The 2:20 i did the other day for the long row worked well and i felt i got some recovery out of it.

I do appreicate the advice a lot and will stay the course. Obvioulsy the first time through the plan i am feeling things out as i go through.

[jackarabit]

Week2
Day 1
Speed pyramid
Pace target 2:03 from 6-20-15
df 108
2k WP
2750 CD

[ericallenboyd]

Jack. Where do you see the df? I have been meaning to ask where you see it besides going into the menu and rowing to see it outside of a workout.

Also is there an easier way to post photos due to the size limit? The ones i took with my iphone today are too big to upload from the phone.

[jackarabit]

Eric, I know ErgData will display drag factor on the active row screen. On the PM, on the menu--->options--->display drag factor branch. I like the iPad camera for results reporting. I don't have problems and don't resize. Gift horse!

[ericallenboyd]

I will try erg data next time as long as i can use it with rowpro. I dont think so but i will see. I might need to send myself a photo in a smaller size for the picture upload.

[jackarabit]

I have three reasons for using fotos for results reporting:

I'm lazy and hate transcription.

I can refer to fotos stored by date in my photo stream faster than I can find workouts stored in the C2 Utility.

Pix never complain; never explain.

(Snip tool for PC combined with RowPro results page and foto hosting upload is also convenient and fast.)

[mdpfirrman]

I will try erg data next time as long as i can use it with rowpro. I dont think so but i will see. I might need to send myself a photo in a smaller size for the picture upload.

I'm going to be trying to figure that out too (along with programming the pyramids also). I don't have a card or RowPro (or even a home rower, though I'm working on my wife about that one...).

[bisqeet]

trying an online session:

20:00 GMT (Althoght I thought this was 19:00) - might have to be made anew

3k warmup - ind pace:
8x500 m sprint, 8x500 rest @3:30
4k wardmd down

the more the merrier

[jackarabit]

W2D2
Recovery
10063m mid-UT2
Df 108
21spm
2:34.9 AV. (94W)
<65% HRR

[jackarabit]

Mike, get a free paper logbook from Concept 2. That's all you really need at the gym. Start an online C2 logbook and enter your row stats manually (type em in).

Use Variable intervals--->Distance to set your pyramid.

[mdpfirrman]

Mike, get a free paper logbook from Concept 2. That's all you really need at the gym. Start an online C2 logbook and enter your row stats manually (type em in).

Use Variable intervals--->Distance to set your pyramid.

Thanks Jack. Yeah, I have the online logbook - that's what I use. Saw the Variable intervals today. Thanks!

Since we're starting next week, I've been just doing the faster rows (3X per week to get ready). Did the 1000m X 4 today. Was thinking that was an easier day. Boy was I wrong. Didn't look close enough at pacing goals before I left to the gym. Good news is, I suppose, I set my PB at the first 1000m (3:36.0) - first time I've really timed that. Crashed and burned on the last 3 intervals (roughly 3:50 / 3:51 / 3:49). Was thinking that was terrible but my goals should have been something like 1:53.5 pace, which is just a second or so faster than my last 3 intervals. I probably could have held that had I not started so fast.

[bisqeet]

W1D1_15k.png (33.5 KiB) Viewed 5740 times

3 k warm up
8x500m sprints - target was 1:45 pace
1:41.8, 1:44.1, 1:43.4, 1:44.8, 1:44.5, 1:44.2, 1:45.1, 1:44.2

the rest was sposed to be 3:50 pace, but i started once bmp reached 2xRest HR (120)

W1D1_15k_bpm.png (15.08 KiB) Viewed 5740 times

4k warm down


all in all a very nice excersize

[jackarabit]

Dean, looks that you're losing on average 10-15" of the rest period by using distance rather than timed rest (which of course you can't do other than in RP). Does it matter? Depends whether you want to allow full or only partial recovery. Some opine that 3:30 is too much rest in proportion to the time of completion of the rep. I prefer 3:30. I believe Glenn uses 3'. 500 on 1'R is a test to exhaustion. I assume that Marston wanted to emphasize quality of execution rather than fatigue tolerance. Some will appreciate the shallow end of the pool approach to this first interval session. You obviously are ready to dive deeper at the gitgo.