Pete Plan Autumn 2015

[Galeere]

Anyone hear from Jack?
Hope everything went according to the cunning plan..

I hope so too; would be nice to hear from you Jack, keeping our fingers crossed for a fast recovery!

[G-dub]

Hardy, great first two sessions to start back into PP - the 5 X 1500 especially.

[jackarabit]

Following your progress over Xmas week. Great things from All of you fellows! I cancelled the hand surgery and rescheduled for Next Monday, 11 Jan. due to unforeseen family problem. Just got back from Indiana (live in Delaware) yesterday evening. Picked up the mail this morning but not moving very fast yet. Haven't had access to a rower since Dec. 19. I will try to get back on track with an hour a day for the next week but nothing very ambitious.

[G-dub]

We look forward to your return, Jack! Happy New Year.

[Galeere]

Thx Glenn, it´s a tough ordeal but I guess it is needed to improve on the 2k! Good to hear from you Jack!

[mdpfirrman]

Nice times Dean / Hardy. Very impressive. Good to hear from you Jack. Glad that you're fine (and the surgery was just postponed).

I'm still fighting this cold I got (I suppose). Tried to get back on track today with W1 / D1 of PP (8 X 500). My best 2K is 1:52.5 pace so PP says take 3 seconds off (1:49.5 for me as a target). However, with two weeks off, Pete suggests adding 2 seconds to that time, so 1:51.5. So did I follow that advice?? Of course not!!

Didn't take a pic of my times so these are estimated (and forget the HRM -- too bad because I think I would have found my max today).

1:50.2
1:49.8
1:48.7
1:48.6
1:47.5
1:58 (wheels came off here)
2:00 (just tried to hit 2 on this one)
2:02 (couldn't even hit 2:00 on the last)

I did a W/U like I'm supposed to, just nothing in the tank and disregarded all advice (as usual) and crashed hard today. Overall, not feeling horrible in recovery. Combination of starting to go too fast too soon and overly ambitious pace coming off of two weeks off / on with the cold. Looking forward to a recovery day tomorrow.

[G-dub]

6 X 500 / 3:30 R (I'm sneaking up on it)
Avg: 1:43.5, r32/33

1- 1:43.9 r33
2- 1:43.7 r33
3- 1:43.6 r31
4- 1:43.5 r32
5- 1:43.5 r33
6- 1:43.0 r35

Encouraging session given the past month or so. Had unused power in there on some of them and they weren't too awful to do. Probably should have done 8, but set it up for 6 of them. Something to build from.

[bisqeet]

6 X 500 / 3:30 R (I'm sneaking up on it)
Avg: 1:43.5, r32/33

1- 1:43.9 r33
2- 1:43.7 r33
3- 1:43.6 r31
4- 1:43.5 r32
5- 1:43.5 r33
6- 1:43.0 r35

Encouraging session given the past month or so. Had unused power in there on some of them and they weren't too awful to do. Probably should have done 8, but set it up for 6 of them. Something to build from.

Tighter than a gnats chuff, as my grandad would say - r35 on the last, made you work for it, but you kept it up.

What is the first to go. Legs or arms that you have to compensate with the rate ? Just curious....

[G-dub]

You know Dean, it really wasn't fatigue that caused the rate up, just that I was on a faster split I think. My legs were starting to get heavy on the sixth one, as they should. One thing I did notice during the middle ones is that I can use my back and arms more and in better sequence. Not sure for how long I can hold it, but I had some really nice strokes at r30 and the pace was 1:42 for 200-250m or so? It was clear when I backed the pace down to what I thought was the right workout pace that it was the arms and back that I "relaxed" if you will.

Anyway, this one actually gets me excited again (but I wish it was 8 of them)! I think I'm going to reduce my volume a hair this next two weeks to see if that helps my progress on the hard sessions.

[Edward4492]

Those are some pretty solid 500's. My last round was eight of 'em (on 3:30r) at 1:45. Looks like your high volume approach has developed enough aerobic capacity to carry the speed. Be curious to see what several weeks of speed work does for your top end.

[hjs]

You know Dean, it really wasn't fatigue that caused the rate up, just that I was on a faster split I think. My legs were starting to get heavy on the sixth one, as they should. One thing I did notice during the middle ones is that I can use my back and arms more and in better sequence. Not sure for how long I can hold it, but I had some really nice strokes at r30 and the pace was 1:42 for 200-250m or so? It was clear when I backed the pace down to what I thought was the right workout pace that it was the arms and back that I "relaxed" if you will.

Anyway, this one actually gets me excited again (but I wish it was 8 of them)! I think I'm going to reduce my volume a hair this next two weeks to see if that helps my progress on the hard sessions.

In short 5.8 versus 6.5 33/35 is not high for you.

You seem to be getting a bit trough it, took a long while with your cold.

[G-dub]

Ed, I hope this was a good sign too! Finally felt like I had power and needed to hold back a little in the first 4 or so. I lowered my feet one hole (one hole now showing) and I'm not sure that slight angle change didn't help a little. Got my body over my knees a little better. Anyway, something to build from. These aren't the best ones I've done yet, and I only did 6 of them, so more work to come. I feel like I need to be 1:42.5 or so to have a shot.

Henry, I wondered if that is what you would say! I feel good at about r34 on 2K due to breathing and rythm. For some reason I try to stay lower on these intervals with the same or faster speeds. Maybe that's one reason they get hard to finish!

[Galeere]

Good work Glenn!
Heavy work there Mike, looks painful, better take it a bit easier on the first sets next time.

Todays workout here:
W1D4 recovery at gym, HM @ DF 125, total time 1:27:39.1 (steady between 2:04 and 2:05), restricted SPM 23 (22-24), HR range 138-155 (last 3bpm during last 10min, showed that I haven´t done a HM in 2 weeks ), avg. 145, BS 13
15min stretching afterwards.

[bisqeet]

Same as above - DF 133 (I never change it)
Low intensity HM
R20 - 2:10 - HR just barely scraping UT1
just muscle memory training, building the aerobic base

20160105_HM.jpg (60.14 KiB) Viewed 5687 times

sadly - the next film was Her Majesty secret service - 1969 with George Lazenby.... was dreading having to watch this...

[ericallenboyd]

w2d1 round 2, felt much better than last time. last round I was at 1:56 avg 500m so improved that.