Pete Plan Autumn 2015

[jackarabit]

WoHo Mtn. Man. -22" is kind of serious on 5k! I must have meant FIRST responder, think? An excellent rendition of a perennial favorite, Glenn.

Henry thanks for the course correction on sub-Caviston rates.

[jackarabit]

Tyche writes:

According to the link i should keep my Steady State rows @ 1:46/500m....

The link referenced is to Wolverine L4? Other? 2k+25, at whatever rate, would be more pleasant with that ankle.

[Tyche]

Tyche writes:

According to the link i should keep my Steady State rows @ 1:46/500m....

The link referenced is to Wolverine L4? Other? 2k+25, at whatever rate, would be more pleasant with that ankle.

Yeah the wolverine one, given that i row my steady sessions at 25 spm. I am currently using the 2k+25 on my steadies.

[G-dub]

Tyche, you are doing just fine. BTW - nice job on the 15K the other day. It got lost in the shuffle. That, to me, was a big hurdle to get to rows of an hour or more and have them be enjoyable.

[G-dub]

WoHo Mtn. Man. -22" is kind of serious on 5k! I must have meant FIRST responder, think? An excellent rendition of a perennial favorite, Glenn.

Henry thanks for the course correction on sub-Caviston rates.

Thanks Jack! I am starting to notice that my times hang up right above where my goal is by a few seconds! One day I'll be able to venture into the deep end a little further. But there is no doubt now that I can snag an 18:xx with a little more courage.

[at1839]

20151006 8x500 @1:53.6 average
20151008 5x1500 @2:04.3
20151012 Speed Pyramid @1:54.5
20151015 4x2000 @2:04.2
20151020 4x1000 @1:55.8
20151022 Endurance Pyramid @2:05.0
20151026 8x500 @1:52.9
20151029 5x1500 @2:03.4
20151102 Speed Pyramid @1:53.3
20151105 4x2000 @2:03.1
20151109 4x1000 @1:54.8

last wo ...

20151112 Endurance Pyramid @2:03.7 average (12:30.7 @161 end hr / 10:18.7 @166 / 8:05.5 @172)
20151116 8x500 @1:52.5 average
20151120 5x1500 @2:01.5 average (6:07.5 end hr @161 / 6:06.7 @164 / 6:05.0 @169 / 6:03.3 @169 / 5:59.9 @173)

Looks like I do have more margin on endurance than speed. Today's wo was *easy* ...

PaoloC

[mspina]

Just rowed W4D4 6K @ 15 SPM 2:30 pace. Felt like it was pretty good and my HR was reasonable at the end of it (a little higher than I'd like). I probably honestly should go down to 13-14 SPM given my fitness level, but it's really hard to row that slowly for me.

When I finished did a 500m for kicks and was @ 1:55 @ 33 SPM, which is a LOT faster than I've gone before, so I'm definitely improving. Feel like if my fitness were better I could drop that to the 1:50 range or so without getting stronger. I feel like I'm making progress toward my sub 8 2K goal though and appreciate all of the feedback.

I rowed a 8:07 last year, so another one here shooting for a sub-8 2k - it will be fun to encourage each other's progress!

[jackarabit]

Thanks to Dean Didion for cluing me in on posting scrolling RowPro reports on the forum. Here's another look at my 5K PB today for practice.

5K_PB_11-20-15.JPG (71.56 KiB) Viewed 5606 times

How ya like me now, Bob?

[Bob S.]

Well, that explains it! The pace suggested here at 20spm (where I was) was RIGHT where I WANTED to be and kept drifting to, but I was fighting to slow myself down to keep it to 2k+30. If I look for the 2k+30 spm, it's down to 16. Geez, I'll feel like that recovery is L O N G....

Looooong is the word for it. But think of it as a time to relax. You take your time sneaking up on the catch and then grabbing it. When I do a piece at 15, I sound out the seconds, keeping an eye on the monitor clock as a crutch. One! 2 3 4, two! 2 3 4, three! 2 3 4, four! 2 3 4, five! 2 3 4 and so on. After the one hundredth stroke it is back to one! 2 3 4 again. The one! and so on are at the catches and the 2 3 4 are counting out the recovery. Of course, what I do is cheating, although I am just cheating myself. I stick to 12, 15, 20 , 24 and 30 a lot so that I can use the clock instead of developing my inner metronome. I would be far better off to bite the bullet and do the Wolverine L4 pieces properly. That means a lot of 16, 18, 22 and 26 spm work and there is no simple way to use the clock as a crutch for those. The 18 and 22 I do have wired, but I have never set up a routine for 16 and 26. 24 spm isn't as easy as the 12, 15, 20, and 30, but on a timed piece, say 20 minutes, I start the first drive with a reading of 20:00, of course. Then 19:58 and a brief pause, 19:55 on the nose, 19:53 and a brief pause, 19:50 on the nose and so on.

I try to match the pace to the rate so that the wattage divided by the rate is close to 5.0. In other words, I try to do 60 watts at 12 spm, 75 watts at 15 spm, 90 watts at 18 spm, 100 watts at 20 spm, 120 watts at 24 spm, and 150 watts at 30 spm. My best recent 500m piece was just tad under 2:00, which is close to 200 watts, so the correct rate would be 40 spm. I don't remember off hand what it was, but it was probably close to that. Now 2:00 for a 500m is godawful slow compared to almost all the folks on this forum, but it was good enough for a WR in my ancient age bracket. My purpose in going over that here is to illustrate what I mean by doing the same amount of work per stroke (i.e. 5.0 watt-minutes) whatever the rate.

Re the hand action at the finish: The hands should never stop moving, but they have to reverse directions. That is most easily done by making a slight curling movement downward at the finish and back up a bit at the catch. This is automatic when rowing on the water, since the rower has to raise the oar blade out of the water at the finish and lower it back in at the catch. However, I am convinced that it also helps to provide a smoother change of direction of your hands on the erg as well. The following video describes that in detail for the finish. Unfortunately, the demonstrator, Angela Hart, a top ranked rower, shows a couple of bad habits in the demo video. One of them is mantis wrists at the finish. (I can't say much - a friend's camera caught me doing the same thing in the middle an erg race.) The other item is dropping her hands really low after they pass her knees on the recovery, then raising them back up for the catch. That is a real no-no in a boat and I am sure that she doesn't do that on the water. On an erg, it probably doesn't really matter very much.

http://www.youtube.com/watch?v=AOPQbP8hFmY

Bob S.

[Bob S.]

New best by 22' or so. I needed that one!

I hope you meant 22". Otherwise you would have discovered a way to reverse time which would really create chaos.

[Bob S.]

How ya like me now, Bob?

AAAHH! Much easier on these rheumy, old eyes. And congrats on the piece well done.

[Galeere]

W1: Hard Distance

5K - 1:54.4, r25, ending HR 188 (6 below highest seen max)

New best by 22' or so. I needed that one!

Strong stuff Glenn, well done, congratulations!

[bisqeet]

W1: Hard Distance

5K - 1:54.4, r25, ending HR 188 (6 below highest seen max)

New best by 22' or so. I needed that one!

Strong stuff Glenn, well done, congratulations!

Woe. Nice max Hr. Really working that baby.
I can't seem to reach my max from a few years, but I think my hashimoto is to blame

I remember hitting 190 about 5 years back. But I have serious problems trying to reach 170 now. Then again my rest is sub 50 so I guess it works out. Can't help feeling like a sloth sometimes tho

Great row

[hjs]

Tyche writes:

According to the link i should keep my Steady State rows @ 1:46/500m....

The link referenced is to Wolverine L4? Other? 2k+25, at whatever rate, would be more pleasant with that ankle.

Wolverine has no steadies and l4 does not come above rate 20 av at max. So that 1.46 will never ever be in the plan for a 6.40 rower.
L3 rows are the ones that come close most.

[Balkan boy]

That's right.
Some of the sequences for L4 ('Steady state' in PP) that I use are:
18/16/18/16/18 - 2'/2'/2'/2'/2'
16/18/20/22 - 4'/3'/2'/1'
16/18/20/22 - 3'/3'/3'/1'

It averages out at 17-18spm.
I'm going to try to bump it to 19. My HR average is dropping as I progress.

There are many permutations you can make with 10' or 6' sequence.
If anyone interested I can upload some excel sheets I've made for myself. There's nothing special in them, but it may give you some perspective on how L4 works.