Pete Plan Autumn 2015

[bisqeet]

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.

well - i was chasing a sub 40minute 10km July last year. I started PP in October albeit a few more km than the plan proposed, but i tried to keep 6 trg sessions a week.
what i did do, was replace the steady long rows with HR capped HM's (UT1/UT2) instead of a pace target. My improvment curve was quite rapid after a few weeks / months...

keep to it, put in the hard work, listen to your body (rests are very important!)...

[christopherregisryan]

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

Great HM, Dean! You are really getting great results from your steady state work. Very impressive improvement curve.

[bisqeet]

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

Great HM, Dean! You are really getting great results from your steady state work. Very impressive improvement curve.

thanks christopher,

received a pressie from c2 today in the post...
my marathon pin from last weeks first ever marathon
- and what better way to celebrate....

yep.. another one.

kept to 2:00 / 500 for the first HM - had a drink, legs stretched and then back on the rig.

the rest took a bit out of me - hit the mental wall at about 35km, ass hurting, but carried on...
felt better afterwards than the first, but my gluts definetly felt it more...

20160116_FM.jpg (77.27 KiB) Viewed 5994 times

[christopherregisryan]

received a pressie from c2 today in the post...
my marathon pin from last weeks first ever marathon
- and what better way to celebrate....

yep.. another one.

kept to 2:00 / 500 for the first HM - had a drink, legs stretched and then back on the rig.

the rest took a bit out of me - hit the mental wall at about 35km, ass hurting, but carried on...
felt better afterwards than the first, but my gluts definetly felt it more...

Strong marathon. Only up to stretch once? That's also very impressive. I am up four or five times. I look forward to seeing you use all this aerobic work to your benefit in your shorter time trials!

[bisqeet]

received a pressie from c2 today in the post...
my marathon pin from last weeks first ever marathon
- and what better way to celebrate....

yep.. another one.

kept to 2:00 / 500 for the first HM - had a drink, legs stretched and then back on the rig.

the rest took a bit out of me - hit the mental wall at about 35km, ass hurting, but carried on...
felt better afterwards than the first, but my gluts definetly felt it more...

Strong marathon. Only up to stretch once? That's also very impressive. I am up four or five times. I look forward to seeing you use all this aerobic work to your benefit in your shorter time trials!

shorter pieces are my nemesis :/
swapped the planned session for a 6k - its the only event missing from the nonathlon.

i would like to say i picked a strong pace and fought, but i honestly got confused and picked a pace that was a second faster than the 5k i did (PB) for the CTC earlier this month (1:50,5)...
still - not complaining

20160117_6k.jpg (76.02 KiB) Viewed 5951 times

just need to do a 30 min and 60 minute (the ones in their are just UT2/UT1 pieces - )

[christopherregisryan]

Great piece, Dean! Your steady state work is paying off. You may as well stick with it while you are getting such good gains in middle distance. The Pete Plan speed intervals will help you with your shorter distances. Best. - Chris

[hjs]

Great piece, Dean! Your steady state work is paying off. You may as well stick with it while you are getting such good gains in middle distance. The Pete Plan speed intervals will help you with your shorter distances. Best. - Chris

Indeed very nice. The speed will come, 2k speed is not that fast anyway, relative speaking. Fitness is number one there.

[Galeere]

shorter pieces are my nemesis :/
swapped the planned session for a 6k - its the only event missing from the nonathlon.

i would like to say i picked a strong pace and fought, but i honestly got confused and picked a pace that was a second faster than the 5k i did (PB) for the CTC earlier this month (1:50,5)...
still - not complaining

Marvellous 6k Dean. I guess that´s it and I will no longer be a suitable competition for you. Great work!
Took two days off due to family business (birthday party of father in law). Have to think about what to do tonight. Should be w3d1 since Saturday......

[mdpfirrman]

Very nice work Dean! Thanks for the encouragement too. I gain a lot of inspiration from all of you on this site, but particularly those nearer my age that have either started late or improved dramatically in the last few years - like Dean, Glenn and Chris. Even though I'll probably never reach some of those numbers you all are doing, I'm encouraged that I can still probably improve significantly.

Two marathons in two weeks. That's incredible. Makes my meters look trivial.

[mdpfirrman]

4 X 1000 today - Target 1:53.5 (PB 2K + 1)

Was hoping to finally break through and perform like I was prior to getting sick. Felt strong today but still not quite there (almost). Ended up basically going too fast on first one, then gradually adding more time on second two and then crashing a bit on the last. Went something like 1:53.0 / 1:53.2 / 1:53.5 / 1:55.7 or so. Ended up a 1:53.8 average I think.

I know I pushed it as hard as I could and don't feel too bad afterward so that's progress.

[mdpfirrman]

4 X 1000 today - Target 1:53.5 (PB 2K + 1)

Was hoping to finally break through and perform like I was prior to getting sick. Felt strong today but still not quite there (almost). Ended up basically going too fast on first one, then gradually adding more time on second two and then crashing a bit on the last. Went something like 1:53.0 / 1:53.2 / 1:53.5 / 1:55.7 or so. Ended up a 1:53.8 average I think. Went out REALLY too fast on the last set. I started out the first 300 / 400m @ like a 1:40 pace and had nothing left from there. Just mostly wanted to see how long I could push it at max. Again, once my HR hits mid 170's I'm pretty much done. I guess I hit a threashold there.

I know I pushed it as hard as I could and don't feel too bad afterward so that's progress.

[christopherregisryan]

4 X 1000 today - Target 1:53.5 (PB 2K + 1)

Was hoping to finally break through and perform like I was prior to getting sick. Felt strong today but still not quite there (almost). Ended up basically going too fast on first one, then gradually adding more time on second two and then crashing a bit on the last. Went something like 1:53.0 / 1:53.2 / 1:53.5 / 1:55.7 or so. Ended up a 1:53.8 average I think. Went out REALLY too fast on the last set. I started out the first 300 / 400m @ like a 1:40 pace and had nothing left from there. Just mostly wanted to see how long I could push it at max. Again, once my HR hits mid 170's I'm pretty much done. I guess I hit a threashold there.

I know I pushed it as hard as I could and don't feel too bad afterward so that's progress.

Nice effort. You'll get a lot of adaptation benefits from a workout like that, Mike. Just make sure you allow yourself to recover over the coming days. Fully agree that you will pull a better time if you slightly negative split the overall workout as well the pieces themselves.

[G-dub]

Was it you or Eric that always seemed to go out too fast on the first and ended up with a positive split . If it Was you, then you are back on form! Just kidding of course, finishing 4 X 1K takes lots of courage.

[Galeere]

Good work Mike.

After some contemplation I started the 4-day-test recommended by Greg (and to be found in the famous book telling us how to row faster). It is handy that there is a 6k-test included on day one and I was able to see how much slower I am than Dean.
So it went:
3k w/u
2x 100m @ DF 155 - better one was 16.6 (my PB is 16.0, don´t know how I did that one) - 612 Watts/ 1:23.0, saw one stroke at 1:18
5k active rest
6k-test @ DF 135 - ended up with 22:02.7 (average 1:50.2 - 261.5 Watts-> 42,7% of 100m-Test) - sub 1:51 all the way, sub 1:48 on the last 0.6k. Not too bad a result, 4/10s of a split better than the 5k-PB a fortenite ago. It did hurt though, highest HR-figure I have seen in a while - max HR 170.
1.5k c/d.

[G-dub]

Solid as always, Hardy boy.