Pete Plan Autumn 2015

[hjs]

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 . . . . ?

Dean is a relative newbie and has, at first glance a good build, so why aim low? I think he has a good bit of extra potential, he likes to put in a good bit of work, so everything points in potential faster results.

[bisqeet]

well thanks for the confidence, quite probably the age will play a role and the performance gain will take a nose dive.
but in the meantime i can enjoy myself, get fitter and learn more about the sport. We have an OTW club not to far away (I live on the Inn - https://en.wikipedia.org/wiki/Inn_%28river%29)

but back to business:
w2D3 - the lovely jubbly 4x2k

1) quick warmup - just 2.x km instead of an EF-in
2) 4x2000, Rest 1000m@ 2:30/500 pace
3) warm down 5k @2:10

target for the 2k was 1:51, Thought i had plenty left for a decent last, but my get up and go, got up and went around 700m

20160111_2M.jpg (66.54 KiB) Viewed 5582 times

[jackarabit]

Just got home from the CTS and ulnar nerve procedure. No erging until I see the cutter again on 22 Jan. Treadmill, stepper, leg presses, extensions and curls, and some core stuff on a mat should fill the time.

[bisqeet]

Take it easy. Jack.
Hope everything went according to plan and your expectations..

[mdpfirrman]

Just got home from the CTS and ulnar nerve procedure. No erging until I see the cutter again on 22 Jan. Treadmill, stepper, leg presses, extensions and curls, and some core stuff on a mat should fill the time.

Glad you're back home Jack.

Did the PP pyramid today. From the times, obviously I'm not back to 100% yet but it felt good completing it and getting it in. My goal time should have been 1:52.5 and that's basically about what I ended up. Started out of the shoot too fast (around 1:50 for first few) and then shot up on the 1000m / 750m on the way back down to around 1:56 or so and then back down for the last few. Ended with a 1:47 for the final 250m. My HR shot up to around 185. I'm starting to wear a HRM more but this is the first time on speed intervals that I wore one. Not going to put up SPM but they were around 30 I think.

[Galeere]

Good job Dean.
Mike better take it easy. When I recovered from an illness I did a lot of long range work to get HR back to business.
Jack, good to see you up and about on a treadmill. Good luck with furter recovery.

Today same workout as Dean, PP w2d3 4x2k, same target 1:51.0
Went after 2.2k w/u at DF 140 - Time/pace/SPM/max HR
7:23.3 1:50.8 SPM 29, HR 152
7:22.7 1:50.6 SPM 29, HR 156
7:21.4 1:50.3 SPM 30, HR 161
7:14.0 1:48.5 SPM 31, HR 167
Total average: 1:50 flat. Same pace result as w1d3 (5x1.5k). Pleased again, very tough workout, BS18 at the end.
4k active rest (1k between each interval and 1k after the last one).
Set up as a row pro session, report is taking forever (probably did something wrong, might need some help with the configuration).

[G-dub]

Good stuff everyone. Glad to hear your on the mend Jack.

I did a true recovery 10K today at 2K plus 30 (I'm trying to listen to the good advice from Chris). Watched a concert of David Bowie's in memory. I was a big fan.

One thing that is interesting that I wonder about. On these longish and slow I notice that my HR is higher now on them then when I was just doing them and no speed or power work. I wonder if that is due to recovery (or lack) or do you get less fit on the slow end when you start getting fitter on the fast end?

[ericallenboyd]

w3d1 round 2. target was 3:45 per 1000m and I hit that. was a little winded the first 2 because I was rooting on my Seahawks yesterday and had one too many Guinness'. We got lucky but it happens.

last round was 3:50 avg 1000m so a 5 second improvement each 1000m.

[Galeere]

Good work Eric.

PP w2d4 recovery shortest workout this year:
10k @ 2:09, HR-avg. 134. Experimented with a DF of 100. Felt good at that Speed.

[G-dub]

Continuing with some recovery: 20 minute run on a brisk morning and 20 minutes on the erg @ 2K + 25 r20

[mdpfirrman]

Nice work Dean on the 4 X 2000 by the way!

I'm reading a lot of the advice on slower stroke rates and also on backing off a bit on the steady state days too. I'm gathering that it's one or the other, not both because the slow hard stroke rates that Henry talks about are to build speed and quite hard on the body while it adapts. What Chris is referring to (from what I interpreted) is to keep up the meters but not too hard and let your body recover on the recovery days. In my case, probably a good thing I'm sure. Feeling good (and felt good last night too) after doing the speed interval yesterday. Part of the issue might have been I rowed 8K meters on Sunday but it was slow work (but still not rest).

I think my plan moving forward is going to be doing Pete's Plan generally with some slight modifications. I noticed that even on Sunday, my HR crept up to 170. I'm gathering now that I'm wearing a HRM again (new addition) that my max HR is around 190 (it's dropped just in the last couple years down from around 195) currently. I hit 185 quite a few times on the speed intervals yesterday. I'm guessing that my HR on the recovery row days should be more like in the 150's or so. I do realize that as I get in better aerobic shape that my HR will gradually drop at the same speeds that I used to row if everything else remains the same. My resting HR is around 60 or just a tad lower.

Am I understanding this correctly is I guess what I'm asking.

Thanks.

[G-dub]

Mike, one thing I find useful is to plug your numbers into the Interactive Plan template. It tells you what the various HR levels are based on your max and resting. It also gives you guidance on paces. I have copied a link below:

http://indoorsportservices.co.uk/training/interactive

[jackarabit]

+1 on the pace/power/HR zone numbers generated by the Interactive 2K. Also, as Glenn has mentioned many times, your 2K split + 25-30" is a rough and ready guesstimator for mid/upper UT2 (<70%HRR).

Mike P. writes:

I'm reading a lot of the advice on slower stroke rates and also on backing off a bit on the steady state days too. I'm gathering that it's one or the other, not both because the slow hard stroke rates that Henry talks about are to build speed and quite hard on the body while it adapts.

Rate restriction can accompany SS efforts. This doesn't imply grunt work such as 30'r20. In fact, Pete's rec is max 25spm on recovery rows in da Plan. Treating that rec as The Law was, in my judgment, the single most important thing I did summer of '15 to get my bread 'n butter stroke rate down from 26-27 to 23-24spm.

[G-dub]

I agree Jack (and there was a thread about it) that there are two different low rate sessions. Bringing the rate down on the easy days keeps the stroke a little more solid (less soft) then if you were just rolling back and forth. I have trouble below 18, but if I could I'd explore going below it more. For me r18-20 is working at the moment for the easy work. If I'm a little tired I see it at r22. I am also, however, exploring r18-20 and trying to do those with a higher w/s, which is more about building power (I hope) and working the CV harder.

[mdpfirrman]

Thanks Glenn / Jack. Appreciate the link. I saw that before the Holidays before I had the HRM and didn't really get too much out of it then except knowing it was HR focused training. Based on that interactive, I think honestly I was probably pushing it too hard on recovery days. On Sunday, for instance, on what was supposed to be a recovery day, I did 8K meters @ 2:12 (2K PB + 20 and my SPM rate was around 27). Probably explains why yesterday I didn't perform that well on the speed intervals.

Today I focused more on slower SR and stayed between 20 and 24. HR was mostly on the lower end of the UT1 and higher end of UT2 for the most part (around 145 up to 160). I was slowing down everytime I approached 160 to try to keep in the mid 150s if I could. This was an easy row in my opinion so perhaps my max HR is higher than it showed yesterday (around 185) on the speed intervals. I plugged in 190 on the interactive as a guesstimate and the numbers look pretty dead on me. Avg pace today around 2:17 for 8K, which is around the 2K PB + 25 range.

Thanks for your help. Sorry to be asking (I'm sure) a lot of the same questions that others have asked in the past.