Pete Plan Autumn 2015

[bisqeet]

yesterdays hard and todays easy in one.
free rate HM - no holds barred:
was in a bit of a rush

20160114_HM.jpg (74.96 KiB) Viewed 5817 times

[mdpfirrman]

Nice Dean! Crushed your PB I see. You keep setting new PBs about weekly any more. I can't conceive (right now) doing a half under 2:00 average. You crushed that.

Nice and easy recovery day for me today. 8K meters, HR average in the high 140s and average SPM around 22. Very consistent throughout. Was pleased. Pace exactly 2:17 (PB 2K plus 24.5 secs).

[bisqeet]

Nice Dean! Crushed your PB I see. You keep setting new PBs about weekly any more. I can't conceive (right now) doing a half under 2:00 average. You crushed that.

Nice and easy recovery day for me today. 8K meters, HR average in the high 140s and average SPM around 22. Very consistent throughout. Was pleased. Pace exactly 2:17 (PB 2K plus 24.5 secs).

Thx Mike. Good recovery row @ low rate...

[Galeere]

Nice long-range PB Dean, great work.
Spent the day sitting on a train couch, an office chair, and a train couch again. On the way back I decided to gulp down a couple of wheat beers to fill up them glycogen depots and after returning home I am now in the process of adding a third - so no erging today.

[thecrashton]

A hard day's work Hardy

Great job on the PB Dean.. very impressive!!

[Fish out of water]

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.

3X2K/4' rest workout Pete Beginner W10D2:


Thanks for the heads up Jack and took it to heart. Last time my pacing was 2:23.3 average, this time:

2:21.6/23 SPM
2:20.5/23 SPM
2:15.6/24 SPM

Took a little more than 4 seconds off my average pace per 500m to get it down to 2:19.2

Definite improvement there and feel like I'm making progress.

[jackarabit]

Fish, If Greg Smith were to look in, I think he would compliment both your commitment to executing the plan and your excellent result. Initial pace by the book and maintained or bettered thru two reps. Hammer down on the final for a significant improvement on the average for three and a tough target next time. Increase of only 1spm to drop the pace by 5' in the final. Excellent job on 4' rest (those following Pete 2km get 5 on the 4x2k).

[G-dub]

5K this morning at 2:12 r20
5K this evening at 2:05 r20

[Fish out of water]

Fish, If Greg Smith were to look in, I think he would compliment both your commitment to executing the plan and your excellent result. Initial pace by the book and maintained or bettered thru two reps. Hammer down on the final for a significant improvement on the average for three and a tough target next time. Increase of only 1spm to drop the pace by 5' in the final. Excellent job on 4' rest (those following Pete 2km get 5 on the 4x2k).

Jack,
Thanks for the kind words, you're so supportive and I find that to be incredibly motivating. Hope you get back to full health soon.

[mdpfirrman]

Nice work Fish. You are really improving. That's what it's about.

Nice low rate workout too Glenn!

[jackarabit]

Yes indeed, improvement is the bottom line. Before that sufficient respect for the school to hear out the teacher. Give Pete a chance!

[mdpfirrman]

Tried something different today. Was feeling pretty good (did a true recovery yesterday) and hadn't done a 10K meter row in a while (since I started PP). I used to do them every Friday but hadn't in a while because this is actually the first time (since starting PP in the Fall) that I've ever rowed five days a week, so I was just doing 5K timed rows at the end of the week.

Wanted to push it but knew I wouldn't come that close to my PB @ the 10K. Nice row though, very consistent.

(per 2000 meters)

2:05 / 25 / 157 HR
2:05.4 / 25 / 165
2:06 / 25 / 169
2:06.7 / 25 / 174
2:04.4 / 27 / 179

41:50.7 / 2:05.5 / 25 / 168HR averages

This has been the first time that I've ever rowed six days in a row. I think I'll take tomorrow off (sticking to a five day per week plan). I rowed last Sunday. That made me feel drained early in the week. I don't want to start rowing on Saturdays (which would be my sixth day), so I think a longer Friday row fits my plans better. I want to keep the Pete's Plan to a true "lunch hour" weekday plan. For me, my weekends are too busy (if I had a rower at home I might think about adding it in later). For now, 5 days a week works fine for my purposes.

[G-dub]

That's a solid row Mike. Count it as your hard distance day, recover, and go on to the next one! Easy for me to say I have a speed session tomorrow but I really want to hit a 5K at r20 as hard as I can to see what I get. Or I want to do a 2K at r26 like Shawn did to see what I get. But I guess I better tow the line at least once this week! I am planning on 5 X 750 on 4:30 rest.

[Galeere]

Good work Mike.
Myself utilized yesterdays business trip induced taper to row my second marathon with a 3 minute improvment over the last one. Little detail goes into the bragging section befor I fall into my bed.

[Fish out of water]

Tried something different today. Was feeling pretty good (did a true recovery yesterday) and hadn't done a 10K meter row in a while (since I started PP). I used to do them every Friday but hadn't in a while because this is actually the first time (since starting PP in the Fall) that I've ever rowed five days a week, so I was just doing 5K timed rows at the end of the week.

Wanted to push it but knew I wouldn't come that close to my PB @ the 10K. Nice row though, very consistent.

(per 2000 meters)

2:05 / 25 / 157 HR
2:05.4 / 25 / 165
2:06 / 25 / 169
2:06.7 / 25 / 174
2:04.4 / 27 / 179

41:50.7 / 2:05.5 / 25 / 168HR averages

Nicely done Mike! Kind of overwhelming all of you guys who go long distances faster than my 2K pace. I guess something to shoot for....

Today did 6.7K slowly because that's all I had time for, but that completes 5 rows for me for the week for the first time ever. Looking forward to 10K hopefully on Sunday.