Pete Plan Autumn 2015

[bisqeet]

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

thats the way those powerhorses like Paul train... hard work, well done!

Going to finish today with a visit to the all night sauna event with the wife, it's just down town and they serve wheat beer

On a sidenote, I bought some fat scales..
Since July I'm down to 95kg and 13% body fat if the can be trusted...guess rowing can't be all that bad for you....

[ericallenboyd]

w2d5, 5k at 20:59. best one in a while and starting to push it

[bisqeet]

w2d5, 5k at 20:59. best one in a while and starting to push it

Will be sub 20 in no time, some good improvement already there...

[Galeere]

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

Good for you to try though, Dean. Strong start and strong finish.

[G-dub]

Good work guys.

I had an 1:40 minute bike ride on gravel fire road. Nice steady climbs. Good to get outside in nature.

[bisqeet]

"recovery" day!!!
PP W2D2
Metermunching R20

201600110_HM.jpg (55.13 KiB) Viewed 5124 times

[Galeere]

W2D2 - also an HM, DF 115, RR SPM 23, UT1 @ 2:07ish pace, HR 135-142, avg. 138

[Bob S.]

@bisqeet: Really neat consistency!

[jackarabit]

HM as a recovery row, Dean? Now you really are scaring me! Thinking backwards from X+25"', 6:40 2K is going to be a stroll in the park for you!

[bisqeet]

HM as a recovery row, Dean? Now you really are scaring me! Thinking backwards from X+25"', 6:40 2K is going to be a stroll in the park for you!

i like the HM -it very nearly is a stroll in the park..
the R20 was a little bit taxing towards the end, but not really hard - UT1 instead of a slinky UT2, but the power at 9W/Stroke was pretty consistant.
i was thinking: 310W /R28-30 is a 6:55-ish 2K (yeh I know its low, but 30spm is hard for me to keep for long durations) = 10-11W/Stroke

so its about 82% of power required per stroke, 55% of average watts required...


anyway its mostly your (and of course the rst of the team) fault for the motivation given :p

[hjs]

HM as a recovery row, Dean? Now you really are scaring me! Thinking backwards from X+25"', 6:40 2K is going to be a stroll in the park for you!

i like the HM -it very nearly is a stroll in the park..
the R20 was a little bit taxing towards the end, but not really hard - UT1 instead of a slinky UT2, but the power at 9W/Stroke was pretty consistant.
i was thinking: 310W /R28-30 is a 6:55-ish 2K (yeh I know its low, but 30spm is hard for me to keep for long durations) = 10-11W/Stroke

so its about 82% of power required per stroke, 55% of average watts required...


anyway its mostly your (and of course the rst of the team) fault for the motivation given :p

Given your build you should slowly build a stronger stroke. Your current stroke strenght is your weak link now. Rate 30 would be fine for your height, but "only" 310 watts is for your build/body relative weak
You could look at some l4 ish work. You make the meters of a toprower, but at the moment you lack some quality.

[bisqeet]

HM as a recovery row, Dean? Now you really are scaring me! Thinking backwards from X+25"', 6:40 2K is going to be a stroll in the park for you!

i like the HM -it very nearly is a stroll in the park..
the R20 was a little bit taxing towards the end, but not really hard - UT1 instead of a slinky UT2, but the power at 9W/Stroke was pretty consistant.
i was thinking: 310W /R28-30 is a 6:55-ish 2K (yeh I know its low, but 30spm is hard for me to keep for long durations) = 10-11W/Stroke

so its about 82% of power required per stroke, 55% of average watts required...


anyway its mostly your (and of course the rst of the team) fault for the motivation given :p

Given your build you should slowly build a stronger stroke. Your current stroke strenght is your weak link now. Rate 30 would be fine for your height, but "only" 310 watts is for your build/body relative weak
You could look at some l4 ish work. You make the meters of a toprower, but at the moment you lack some quality.

I thought that is what i was doing (?)
i.e.
you mean 80-90% intensity of 2k, but at R18-22 ?

or was i missunderstanding the principle? what could i be doing better/ diferent to incorperate more l4 work ?

[hjs]

.

I thought that is what i was doing (?)
i.e.
you mean 80-90% intensity of 2k, but at R18-22 ?

or was i missunderstanding the principle? what could i be doing better/ diferent to incorperate more l4 work ?[/quote]

I don,t know exactly what you are doing, the most obvious and good thing, is good volume, say currently you can pull 6.52 sh. 143 rate 30. Try to use that strokepower for sessions in the 30/40 min. Region. Keep the rate around 18/20, mix it up a little, don,t use a constant rate.
The aim should be to tax your muscle while at the same time you stay aerobic. So your breathing should stay calm. If you can rate above 20 with this stroke, you should speed up a bit. 22 is to high for this purpose, and if you can go for longer than say 40 min, the stroke is also not heavy enough.

Sessions like this are pretty tough, not so much aerobicly, but they are draining you slowly. They will build speed/fitness for rowing very well though. Build them in slowly, but to get (much) faster you need to build a stronger (aerobic) stroke.

[bisqeet]

.

I thought that is what i was doing (?)
i.e.
you mean 80-90% intensity of 2k, but at R18-22 ?

or was i missunderstanding the principle? what could i be doing better/ diferent to incorperate more l4 work ?

I don,t know exactly what you are doing, the most obvious and good thing, is good volume, say currently you can pull 6.52 sh. 143 rate 30. Try to use that strokepower for sessions in the 30/40 min. Region. Keep the rate around 18/20, mix it up a little, don,t use a constant rate.
The aim should be to tax your muscle while at the same time you stay aerobic. So your breathing should stay calm. If you can rate above 20 with this stroke, you should speed up a bit. 22 is to high for this purpose, and if you can go for longer than say 40 min, the stroke is also not heavy enough.

Sessions like this are pretty tough, not so much aerobicly, but they are draining you slowly. They will build speed/fitness for rowing very well though. Build them in slowly, but to get (much) faster you need to build a stronger (aerobic) stroke.[/quote]

thanks Henry. will try and incorperate more power gaining stroke sessions

[jackarabit]

Interesting and demanding prescription, Henry. Come to think about it, that extra 12" does seem like a big hurdle! I didn't intend to kill you with kindness, Dean. Clearly I have no clue how hard that would be or how to achieve it. W.A.G. on my part. Sounds like the work of a year or two to me and you have a big appetite for work, so . . . . ?