Pete Plan Autumn 2015

[G-dub]

I think going a little slower and bringing the rate down is one of the hardest things to transition to. One other test I use in addition to HR is to see if I can breath through my nose or be able to say one mississippi, two mississippi, three mississippi without the need for gasping. If you can close your mouth and /or talk to someone, you aren't going to hard.

[bisqeet]

W2D4
Recovery row.
quite enjoy these...

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[G-dub]

Dang Dean, I wish I could do that day after day like you do (I think?). And now you've got all the numbers lined up. It all looks so pleasant. You should look on the free spirits site. There is a thread for people that like to do "OC" rows, where all the numbers are the same per split.

[christopherregisryan]

Took my first total rest day on Tuesday. Sprang back this morning with my fourth 8x250m w 3.5'. Total time: 5:50.9. Avg. Split: 1:27.7. Beat November's effort by 3.4 splits and December by 0.8 splits. Continued adaptation to the speed work. I also note the benefit of a full and complete rest day. Best. - Chris

[jackarabit]

G'day and welcome to Fibber's closet where the pain sled is tucked in snug amidst the trash too tough to die. Getting 105W steady for 2' with this D-handle lashup. Just for laughs; don't want to develop compartment syndrome in the good elbow! Bad wing fine. Total mobility in elbow and fingers, numbness literally gone nite and day, no pain. Take the mummy wrap off tomorrow. Until then not supposed to sweat profusely. I need to get on a treadmill, monkey bike, or stepper. CV exercise or perhaps the resulting brain chemistry is addictive.

[Galeere]

Nice pic, Jack, docs obviously did a good Job on you. Splendid. .
You will be back in ernest in no time.
Cheers - Hardy

[mdpfirrman]

Awesome Jack! Good to see you. I'm glad the recovery is going as expected. Looks like you're itching to get back to it.

Did the 4 X 2000 today. First time since being sick that I've tried the intervals. I'm feeling better so I told myself if I felt like crud I'd just stop. Managed to get through it. Didn't fair that well time wise. Goal was 1:58.5 (slightly adjusted up for being sick). Did roughly 1:58.2 / 1:58.4 / 2:00.5 / 2:03 or so on last one. SPM all 27 and HR around 175 for each set. Once my HR hits over that 175 mark (spikes to 180), I'm about out of gas I've noticed. I do think that my HR is a tad higher after less effort since getting sick. Not totally recovered yet but slowly getting there. My last round of 4 X 2000 was much stronger but I'll be patient.

[bisqeet]

looking happy, Jack. good to see you on the pain sled.
easy day for me.
English Round Table, which involved flame grilled steaks and wheat beer.
I was thinking about doing a 6k sprint before hand, but the dishwasher finally died a death long awaited. not even my skills as a mechanical engineer could revive this one.
Had to order a new one (from Amazon) - so it wasn't just the steaks, but a 500€ dishwasher......

[Galeere]

w2d5 hard distance - 30min on rowpro online with genfit.1.5k w/u
Targeted one of my season goals to go above 8k.
Managed to tick off that goal with 8.051m on an almost flat pace (401-404meters on 1:30 splits, 414m on the last one).
Max HR 168, average 158.
5k c/d

[hjs]

Nice pic, Jack, docs obviously did a good Job on you. Splendid. .
You will be back in ernest in no time.
Cheers - Hardy

Nice to see a face Watch out ... With that hand.

[G-dub]

Well done Hardy! Nice achievement to get past 7xxx on the 30'.

You'll be back in no time Jack.

I know how you feel Mike. Whatever I had really hit me hard too for a long time.

Dean, I'll have mine rare to medium rare with a nice sear on it.

I was to do my speed intervals today but an opportunity arose to go mountain biking on a brisk blue day. Will hit those Friday I think.

[Bob S.]

Dean, I'll have mine rare to medium rare with a nice sear on it.

Does that imply that you also volunteer to hand-wash the dishes?

[G-dub]

Dean, I'll have mine rare to medium rare with a nice sear on it.

Does that imply that you also volunteer to hand-wash the dishes?

Good point! Maybe I'll wait for the Amazon delivery. I am pretty good at loading them in. I struggle taking them out and putting them away though.

[Fish out of water]

Good luck on the healing process those of you overcoming injury and illness, seems like everyone is well on their way to full recovery.

I've been somewhat irregular about posting my workouts and am going to try and do a better job of posting them daily to help motivate me.

Sunday: W10D1 PP beginner 9.5K slow and steady 2:33/500, 18SPM (2K +25)
Tuesday: W10D3 PP beginner 8.75K slow and steady (2:31/500), 18SPM (2K + 23)
Wednesday: optional 6,100M slow and steady 2:28/500 (2:28/500), 20SPM (2K + 20)

Changing the order of the workouts a little to front load the long and steady stuff to make sure I do it. Next up is 3 X 2K, which last time I did at 2:23 average, going to try and bump that up a little and go somewhat faster, but we'll see how it goes. I'm definitely settling in to a rhythm of sort of enjoying these long, slow rows.

[jackarabit]

FOOW writes:

Next up is 3 X 2K, which last time I did at 2:23 average, going to try and bump that up a little and go somewhat faster, but we'll see how it goes.

Pete says: "Go for a pace 1 second faster than you did in week 6, and faster for the last rep if you can."

This week (PB W10), Marston introduces the concept of "negative splitting" for the final rep of the 3x2k and also for the final quarter of the second steady distance row. The importance of negative splitting cannot be over-emphasized. It will not always be possible to go faster but the conscientiously conditioned habit of attempting to do so makes it happen more often than not. These pace upticks following a period of considerable exertion are not fun but are the daily interface with managed overload and incremental progress in sustainable pace.