Pete Plan Autumn 2015

[bisqeet]

Glad you're feeling better Dean. Fantastic work on the sub 7! Knew that other time didn't reflect your training or your recent times at all.

My lower back feels worlds better today than Thursday / Friday. I skipped Friday's workout and I have a follow up to the chiropractor today so I'm missing my workout today too. I'm probably going to resume rowing tomorrow. Hated missing two workouts but you do have to listen to your body even if it's not cooperating. I do have to figure out if the back was something amiss in my form or if it was my once every few months needing an adjustment.

I am in a bit of panic mode not wanting to take a full week off but I think just missing two workouts I won't suffer too much of a set back.

funnily - i can't quite reach it, no matter what i do on the rower. i've only seen a 174 on the rower
on the bike (mountainbiking) i reached 180 in summer, when i was racing a few years back i did hit 190, but age is taking its toll i think - so there is a good scope there.
i use an average of 177 when calculating my zones - i have a rel. low rest Hr of 52.

not sure if the accuracy of the pm5 is different, or if my hashimoto is kicking in... (the heart belt is the same garmin - ANT, but the Polar H7 shows similar scores)
but, yes - i think faster is attainable, if i can get the aerobic base - the peteplan seems to be working very good at the moment (at present rate of traiing)

[bisqeet]

Glad you're feeling better Dean. Fantastic work on the sub 7! Knew that other time didn't reflect your training or your recent times at all.

My lower back feels worlds better today than Thursday / Friday. I skipped Friday's workout and I have a follow up to the chiropractor today so I'm missing my workout today too. I'm probably going to resume rowing tomorrow. Hated missing two workouts but you do have to listen to your body even if it's not cooperating. I do have to figure out if the back was something amiss in my form or if it was my once every few months needing an adjustment.

I am in a bit of panic mode not wanting to take a full week off but I think just missing two workouts I won't suffer too much of a set back.

have you had it checked out by an orthopedic ?
MRT ?
i know the medical insurance is a little different in the US, where such things may not be covered by the insurance, but it may be worth it - at least to know if anything is serious wrong.
mind you, a visit to the chiropracticter for a good crack, does the world of good sometimes ./

mine reccomended dancing (!) - the wife thought it was a great idea (i didnt).
simple excersizes like shaving, cleaning teeth on one leg, hip wiggling whilst doing your ablutions really helps (inner core muscles)

[G-dub]

Solid row Dean. Nice to get that one out of the way. There will be lots faster ones do your for sure. But great job getting it in the bag. You will be fun to watch next year!

[Bob S.]

Amazingly steady HR for the last 1200m!

[jackarabit]

First to limbo under the seven bar, Dean! Congrats and look for more from you.

[Galeere]

against all advice.
felt better...

tried a different tactic, went off a little slower.
didnt hit a wall - no stop, no breather strokes.

good row and didnt fall off the rower - definetly not the end - i feel i could do better... next year though

There it is as expected. Great pacing. You are ready for even more I am sure. Congratulations, well earned Dean! Enjoy your time off.

[hjs]

against all advice.
felt better...

tried a different tactic, went off a little slower.
didnt hit a wall - no stop, no breather strokes.

good row and didnt fall off the rower - definetly not the end - i feel i could do better... next year though

There it is as expected. Great pacing. You are ready for even more I am sure. Congratulations, well earned Dean! Enjoy your time off.

Indeed, congrats sub 7 is nice, in the longer run I see 6.40 ish as a nice target.

[bisqeet]

against all advice.
felt better...

tried a different tactic, went off a little slower.
didnt hit a wall - no stop, no breather strokes.

good row and didnt fall off the rower - definetly not the end - i feel i could do better... next year though

There it is as expected. Great pacing. You are ready for even more I am sure. Congratulations, well earned Dean! Enjoy your time off.

Indeed, congrats sub 7 is nice, in the longer run I see 6.40 ish as a nice target.

Well. It's a target. Thx Henry. I have about 8 weeks till the knee comes under the knife, so there might be some improvement, but I hit this year's targets, so no pressure, just trying as normal. Will try to keep up the hard work, but will induce a 100 km/week cap

[ericallenboyd]

PP w1d1, round 2

round 1 was avg 500m in 1:50.1. this time around average 1:49.1

[G-dub]

Good improvement Eric

AM: 30' easy 2:12 r18-20
PM: 5 X 8:00 r22, 1:58 ish. Capped HR @ 90% HRR which was no problem, most of the way was within AT band) 2K wu, 2K cd. (Keeping at r22 was fun). Got almost 22K today, which is nothing for Dean of course.

This week I'm heading to inlaws in CA. May be tough going. Hopefully will run and find an erg at a gym. A little down time might not be bad anyway. Need to start getting in gear after new year.

[Bob S.]

This week I'm heading to inlaws in CA. Hopefully will run and find an erg at a gym.

What part of CA? There are lots of erg venues in SoCal and no doubt in the S.F. Bay Area as well. And there is always Crossfit in most areas nowadays.

[G-dub]

They live outside of grass valley which has a couple of gyms. But my wife has me driving around the northern part of the state most days - something to do with spending time with her nephews and sisters and such.

[mdpfirrman]

Glad you're feeling better Dean. Fantastic work on the sub 7! Knew that other time didn't reflect your training or your recent times at all.

My lower back feels worlds better today than Thursday / Friday. I skipped Friday's workout and I have a follow up to the chiropractor today so I'm missing my workout today too. I'm probably going to resume rowing tomorrow. Hated missing two workouts but you do have to listen to your body even if it's not cooperating. I do have to figure out if the back was something amiss in my form or if it was my once every few months needing an adjustment.

I am in a bit of panic mode not wanting to take a full week off but I think just missing two workouts I won't suffer too much of a set back.

have you had it checked out by an orthopedic ?
MRT ?
i know the medical insurance is a little different in the US, where such things may not be covered by the insurance, but it may be worth it - at least to know if anything is serious wrong.
mind you, a visit to the chiropracticter for a good crack, does the world of good sometimes ./

mine reccomended dancing (!) - the wife thought it was a great idea (i didnt).
simple excersizes like shaving, cleaning teeth on one leg, hip wiggling whilst doing your ablutions really helps (inner core muscles)

Thanks Dean. I actually did take ballroom with the wife a while ago. Was thinking about getting back into it but she's had some health issues that might prevent that. It's nothing really. I just get out of whack occasionally. Slipped a disc back in my 20s really bad and it comes back with a vengeance every once in a while. Had two adjustments. Still not 100% but I'm debating doing an 8K meter row today at a slower pace than normal to see how it goes. I would consider an orthopedic doc but the wife is going to one next week already and they're not cheap here (I'm self employed so basically self insured, which is pricey and that's an understatement). A few years back, my wife needed sciatica surgery. The leading doc in the world was in Belgium. There was a hack in California that wanted 80K to do the surgery with 50% success rate. The guy in Belgium had 97% success rate. All in (hospital stay, testing, surgery, office visit, anesthesiologist) was 2,800 in Belgium. We spent 3 days in Paris and 10 in Brugges for less than a fraction of what it would have cost me in the states. It's sad really what US healthcare has become (not in quality but in affordability).

[bisqeet]

guess i'm not finished for the year yet,

retried the ctc chalenge and was a lot faster - still having problems with the pacing as you can see in the last.
i went for a 1:49 split, which is 0,5 seconds faster than the first try average - i remember slowing down on the first 3/4 intervals as to save power and then blow the tank on round 6.
ended up 15 seconds faster (in total) - which is more than i expected.... training is paying off

EF-in
CTC challenge
10k row @R24 2:02/500

20151222_CTCDec.jpg (74.6 KiB) Viewed 6125 times

[Galeere]

guess i'm not finished for the year yet,

retried the ctc chalenge and was a lot faster - still having problems with the pacing as you can see in the last.
i went for a 1:49 split, which is 0,5 seconds faster than the first try average - i remember slowing down on the first 3/4 intervals as to save power and then blow the tank on round 6.
ended up 15 seconds faster (in total) - which is more than i expected.... training is paying off

Great stuff Dean, you are harvesting from the work load you have been imposing on yourself.