Pete Plan Autumn 2015

[bisqeet]

very good control over the hump!

[ericallenboyd]

Thanks. Nice 4200m rows for yourself.

very good control over the hump!

[mdpfirrman]

Nice work Eric. Taking today off. Ended up feeling miserable again all night after rowing yesterday. Just not over this headcold yet. Blah! Probably lean more toward doing an 8K Steady State row tomorrow rather than middle distance intervals. Don't know if I'm up to that just yet.

[G-dub]

Steady distance

1K up, 6K UT1 (2:04, r23, >75%HRR) 1K down.

Going to mix in some shorter and a little faster rows instead of having them be all UT2. If nothing else to maybe feel fresher day to day.

[bisqeet]

Nice work Eric. Taking today off. Ended up feeling miserable again all night after rowing yesterday. Just not over this headcold yet. Blah! Probably lean more toward doing an 8K Steady State row tomorrow rather than middle distance intervals. Don't know if I'm up to that just yet.

Take it easy. Your body is still fighting the illness. Don't want to weaken it further by heavy sessions...

[Tim K.]

Hi everyone! I just started and have a question about pace. Interval 8 I gave it all I had and ended with an interval average of 284 watts or 147.2s/500m. Is that the rate I should shoot for in interval 1-7 in the next cycle and then go all out for interval 8 again?

[bisqeet]

Hard to say Tim.
What I do is take an average of all 8 intervals and use that.

What you want to avoid is burning out after rep 3...

Try 1:49 and blow the tanks on rep 8 and see how you feel.

[Galeere]

Hi everyone! I just started and have a question about pace. Interval 8 I gave it all I had and ended with an interval average of 284 watts or 147.2s/500m. Is that the rate I should shoot for in interval 1-7 in the next cycle and then go all out for interval 8 again?

Welcome Tim!
Pete plan says to go for the previous average as a target. Judging from your workout with a fairly tight pace spread I would stick with that recommendation. To go for the pace of the last interval would definetely be wrong.

[bisqeet]

PP W1 D5
swapped the steady for this months CTC (5kTT)

as usual (for me)
1) EF warmup based on 7:00/2k ~4700m
2) 5k TT
3) 10 Warmdown - UT1/UT2

previous PB was 1:52 so that was the target pace- stumbled in the middle needed a couple of breather strokes (cough attack), but quite pleased with the result.

this month is the VTC so I've been racking in a few meters already - this was the first day this year under 20k (19,7k), so maybe a decent rest before a real TT would have gotten me under the 1:50 barrier.

20160106_2M.jpg (71.29 KiB) Viewed 5899 times

[G-dub]

Super stuff Dean. No doubt you will go under 1:50 at the rate you are improving.

[ericallenboyd]

nice work

PP W1 D5
swapped the steady for this months CTC (5kTT)

as usual (for me)
1) EF warmup based on 7:00/2k ~4700m
2) 5k TT
3) 10 Warmdown - UT1/UT2

previous PB was 1:52 so that was the target pace- stumbled in the middle needed a couple of breather strokes (cough attack), but quite pleased with the result.

this month is the VTC so I've been racking in a few meters already - this was the first day this year under 20k (19,7k), so maybe a decent rest before a real TT would have gotten me under the 1:50 barrier.

20160106_2M.jpg

[ericallenboyd]

w2d2 round 2, 10k distance today at 2:25 avg.

[jackarabit]

Tim, if I don't mistake, you are taking the average for eight as the new target pace. Exactly right! Certainly a central mechanism for encouraging and gauging progress in the Pete Plan. If you need further info on doing Pete Plan, I advise you to compare what you see in this thread to Pete Marston's "Lunch Hour" intro to the plan as originally devised and decide whether you are at a point in your training when a disciplined program and daily training cycle is what you need to improve or whether you are ready to coach yourself.

In the customary vocab of rowing and erging, the word "rate" is reserved for use when describing strokes taken per minute. "Pace" is defined as minutes taken to row 500m. A mere bagatelle here but loose usage can lead to misunderstandings.

[Galeere]

Splendid PB, Dean. Tried to match that and went after 2k w/u:
5k TT for ctc team ETT, target was to start sub 1:51 walk it down some and maybe look at sub 1:50 at the end.
Went at DF 135 Splits/SPM/HR
1:50.8/SPM27/HR153
1:50.6/SPM29/HR159
1:51.3/SPM29/HR161 - Plan fell apart here, went at 1:50.4 until 2,5k and had to back down (alsmost HD´d)
1:51.7/SPM29/HR164
1:49.1/SPM30/HR167
Total average 1:50.7 / time 18:27.8
Max effort but didn´t see potential HR-max. Probably same reason as Dean stated above: Too much training volume, not enough rest.
Still a PB by 9 secs.
5k c/d

[G-dub]

You guys are killing it. What is in that German beer anyway?