Pete Plan Autumn 2015

[ericallenboyd]

wow is all I can say and now you can add that to your signature. for those people that do it daily my hat is off to them.

rest days today...
so why, oh why, did someone put the idea in my head to do a FM ?

I had 2 targets left this year
1) complete a FM
2) finish FM under 3:00

I thought i'd take it easy doe the first HM @ 2:05 pace, then relax 2:10-2:15.

had a waterbreak, stretched legs at 1/2 way and jumped back on...

at 30k i jusat kept thinking... under 3hrs? i have to do this again?
so i upped the pace after a quick water at 30k and paddled on...

seriously - looking at some of the meters on the VTC - some people do this distance every day...

Unbenannt.jpg

[mdpfirrman]

Very impressive Dean! That's amazing pace for that long of a time.

Finished my week out trying to at least do a timed piece to push it a bit. Still been cutting back PP until I feel a bit better (getting there I think). Did the 5K today in 20:20, way off my PB pace (around a 19:36 I think) but it felt good pushing it a bit on a longer piece.

I'm going to take the weekend off (except some light lifting) and rest up for next week when I want to get back in PP again for five days a week (perhaps just a bit slower to start out).

[Bob S.]

Well done, Dean! Have you entered your results in the nonathlon?

[bisqeet]

Well done, Dean! Have you entered your results in the nonathlon?

Nonathlon ?
Just the logbook and the VTC..
What's the nonathlon, Bob ?

[bisqeet]

Found it.
Registered and times added.
Missing a 1k and the 30/60 mins

[Bob S.]

Found it.
Registered and times added.
Missing a 1k and the 30/60 mins

??? 1k, yes, but you have entries for the 30' and 60'. However the 6k is missing. The nonathlon rules are that you can enter values for short times/distances based on the pace of a longer completed piece. So you could legitimately enter a 1k based on your 2k or a 6k based on your 30'. For my own part, I did an early season marathon one year and entered values for all the others except the 500m just for fun. I deliberately left out the 500m, since entering all 10 would automatically add the 100 point bonus and I didn't think that it would be legitimate to get that without actually doing all 10 events. I eventually did complete them all that year and had a satisfactory total score. It might have been OK to have put in a 500m entry, but I didn't check it out with the nonathlon manager.

Note: Hardy is another one with a FM entry, but an empty slot for another event. Those are easy to spot. You look for a FM entry with a zero to the right of it for the bonus.

[Galeere]

Great work Dean. Got intrigued, set damper at 120 and dialed in a FM myself. After having done that and cruising along for 500m I thought what the hell, go for sub 2:03 (which would have been a PB if I had finished it). But I didn´t. After 32k (2 hours, 10min and change with a 2:02.8 average) the gas ran out. Nothing fancy, HR was cruising at 156 far below max but power was gone and did not come back. Empty glycogen depots I reckon, despite a 30sec-break at 22k for a drink that was supposed to counter that foreseen issue. Note to self: Don´t go on a FM-TT without at least a one day taper with lots of nutrition to fill up that depot.

Bob: I have that 6k on my To-Do-List for January and want to do a genuine one rather than calculating it by my 30min-pace. Thanks for noticing though, I am far away from the top shots on that list.

[bisqeet]

I'm sure I can work the 1k and 6k into the PP.
The 30/60 mins are slow compared to previous HM/ 10 k times, but they are not regular distance I do. And there's not a great deal of points going to be gained for small increases. If I have time I can try and for them in. 2nd meniscus OP is planned for end of February, so probably 2 weeks no trading and then gradually slide back into it....depending how much form I lose during this period, might not get better times for this season.
Hopefully get some OTW time in this year....

[bisqeet]

Great work Dean. Got intrigued, set damper at 120 and dialed in a FM myself. After having done that and cruising along for 500m I thought what the hell, go for sub 2:03 (which would have been a PB if I had finished it). But I didn´t. After 32k (2 hours, 10min and change with a 2:02.8 average) the gas ran out. Nothing fancy, HR was cruising at 156 far below max but power was gone and did not come back. Empty glycogen depots I reckon, despite a 30sec-break at 22k for a drink that was supposed to counter that foreseen issue. Note to self: Don´t go on a FM-TT without at least a one day taper with lots of nutrition to fill up that depot.

Bob: I have that 6k on my To-Do-List for January and want to do a genuine one rather than calculating it by my 30min-pace. Thanks for noticing though, I am far away from the top shots on that list.

Good advice. This was a spur of the moment thing, just one bOttle of water, 9C in the shed.
We can do a rowpro session for the 6 k- timings should be similar I think....

[Galeere]

Great work Dean. Got intrigued, set damper at 120 and dialed in a FM myself. After having done that and cruising along for 500m I thought what the hell, go for sub 2:03 (which would have been a PB if I had finished it). But I didn´t. After 32k (2 hours, 10min and change with a 2:02.8 average) the gas ran out. Nothing fancy, HR was cruising at 156 far below max but power was gone and did not come back. Empty glycogen depots I reckon, despite a 30sec-break at 22k for a drink that was supposed to counter that foreseen issue. Note to self: Don´t go on a FM-TT without at least a one day taper with lots of nutrition to fill up that depot.

Bob: I have that 6k on my To-Do-List for January and want to do a genuine one rather than calculating it by my 30min-pace. Thanks for noticing though, I am far away from the top shots on that list.

Good advice. This was a spur of the moment thing, just one bOttle of water, 9C in the shed.
We can do a rowpro session for the 6 k- timings should be similar I think....

I am not on row-pro yet due to a misinvestment in cheap computer equipment that crashes regularly (which is no fun with rowpro-sessions). Have to fix that issue first, hopefully soon. Would be really something to do it together.

[Fish out of water]

So after a two plus week hiatus from the erg because I had no access to my gym because of travel and the gym being closed over the holidays for "cleaning" I finally got back to it this week. A large part of my goals for the coming year is more steady state work to build a stronger base and so this week I have rowed the following pieces:

Monday: 5K @ 2:24 (first day back and definitely felt like it)
Tuesday: 8K @ 2:28
Thursday: 9K @ 2:28.8
Friday: 9K @2:29.3

All pieces were done at 18 SPM. I'm going to try and do more of these long (for me, you HM/FM guys are crazy) pieces each week and then only do the beginner PP interval work if I've done at least three longer rows. We'll see how it goes and whether I'm disciplined enough to follow through.

Quick semi-related question. I live in Boston and have been contemplating signing up for CrashB's. I would be in the lightweight 30-39 category and currently have a PB 2K time of 8:37, which is considerably slower than anyone rows in this group for the last several years. Would it be silly for me to row at this or not a big deal for me to be on the erg for a minute by myself after everyone's done? It's likely I'll knock a few second off my time by then, but won't be close to my goal of sub 8.

[jackarabit]

The struggle is all, Fish. Look at it this way; you'll suffer longer but certainly no less than the best and meet some of the folks on the board. Just go easy on the baked beans and chowder for the previous 12.

[G-dub]

Rested yesterday.

I'm playing around with "power intervals" (I guess that is what you would call them). I figure that if I can go harder than my normal 9ish w/s it will make that feel easier or I will have to use less effort?! Sort of like hill repeats running or on the bike. Anyway, today I settled on into 18r and did 2K/1.5K/1K/.5K. I increased the pace each time from 2:02/2:00/1:59/1:57. My HR got into TR zone each time, so there was some work there and it was 5K of it (the way my cool down felt said I had gotten enough too). Rest was about 2' but I was also making sure I got down to 105/106 before I went again. I'll now follow Chris advice and put some space between this and next speed interval session

[Galeere]

Good work Glenn.
Myself PP w2d1 @ DF 140 after 2k w/u. Target sub 1:45.0 Went (meters/time/pace/additional info):
250m 0:52.4 1:44.8 interval1, SPM 33, HR max 138
500m 1:44.8 1:44.8 interval2, SPM 34, HR max 152
750m 2:37.0 1:44.6 interval3, SPM 32, HR max 159
1,000m 3:28.8 1:44.4 interval4, SPM 32, HR max 163
750m 2:35.7 1:43.8 interval5, SPM 33, HR max 165
500m 1:42.6 1:42.6 interval6, SPM 32, HR max 164
250m 0:47.0 1:34.0 interval7, SPM 37, HR max 163
Total average 1:43.5. Positively surprised after the 32 k workout yesterday.
3.7k active rext
2k c/d

[bisqeet]

well - no rest for the wicked
same as Hardy - W2D1 - just not as good - nice session H!

1) EF Warmup
2) Pyrmide using same target as last rotation 1:43 egs still feeling the non planned FM, just couldnt do it. managed to recover n the shorter distances on the way down. - active rests same distances
3) 5K warmdown on UT2

the blowout was ok, half expected it - just happy to finish -another UT2 row planned for tomorrow

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