Pete Plan Autumn 2015

[Galeere]

couldn't let that stand, Hardy.... but needed the push from you.

I knew that you would blow my piece away Dean. Splendid job !

[jackarabit]

Eric, congrats on the 5k PR and the 1MM meters. Keep em coming.

[mdpfirrman]

w3d5 round 2, 5k time trial. PR of 20:58.2 which is a couple of seconds faster than before but I will take it. round 1 w3d5 5k was 21:30.

have to start traveling in a couple of weeks for work so I am going to miss out on the rower 6 days a week. I am sure I can get 4 days in if I do weekends as well.

https://connect.garmin.com/modern/activity/1022615050

Also am over my first 1 million miles. feels good and thanks everyone for the encouragement.

Nice work Eric on the million and the PB too! You beat me to 1 million. I won't hit it till next week.

[mdpfirrman]

PP W3 D5 (3rd cycle) - Did 10K, same as last Friday.

Per 2K meters

2:04.1 / 25 / 157 HR
2:06.1 / 25 / 163
2:07.6 / 25 / 167
2:06.9 / 25 / 171
2:03.8 / 26 / 181

2:05.7 / 25 / 167 Avg HR - 41:54.1 (just slightly slower than last Friday).

I enjoy this workout believe it or not. I try to cap my HR to 170 until close to the end. It's not close to my PB on the 10K but I used to vary the stroke rate all over the place trying to do PBs every week on the 10K. This feels a lot more controlled and I feel like I'm building strength by doing this. Certainly (for me) not a slow pace either based on the HR.

[christopherregisryan]

Was feeling a bit burned out on the PP speed intervals I had been doing for the last 12 weeks, so I joined a Row House NYC group in doing 10x250m w 50" rest. Neg split my way to a 1:35.5 average split (started at 1:36.8 and finished at 1:29.9). Will let my legs recover over the coming week as I get ready for a 1k at the CT Indoors on 31-Jan. Only five weeks to CRASH-Bs! - Chris

[mdpfirrman]

Amazingly fast Chris (as always)!

PP W1 D1 (fourth round) - 8 X 500m

Bit controlled for me today. Worked the plan well. I always start out way too fast and positive split. I think only 3 times have I done intervals the "right way". Today was one of those days. Goal was 1:49.5 (PB 2K - 3 seconds). For me, I still feel that's a bit slow as I haven't tested the 2K in a while but not too far off.

1:49.5 / 29 / 162
1:49.0 / 29 / 170 (falling into bad habits)
1:49.2 / 29 / 171
1:49.4 / 30 / 172
1:49.4 / 30 / 175
1:49.6 / 29 / 176
1:49.3 / 29 / 176
1:47.6 / 32 / 177

1:49.1 Avg / 29

Felt good about having something left at the end to go all out. Would have been way under but just ran out of gas right in the last 100m or so.

[G-dub]

Great session Mike! Those are "come back pills" - they make you want to get back on it!

[mdpfirrman]

9000m Steady State yesterday. Not much to report other than my HR is dropping relative to rate. I kept it pretty much under 150 until the last 3K meters and then I think it only went over 150 because of HR creep. Kept the SR around 22 the entire time - 2:14.1 pace, which is roughly 2K PB plus 22 seconds. Felt challenging but obviously based on HR (for me) not really pushing it.

[bisqeet]

9000m Steady State yesterday. Not much to report other than my HR is dropping relative to rate. I kept it pretty much under 150 until the last 3K meters and then I think it only went over 150 because of HR creep. Kept the SR around 22 the entire time - 2:14.1 pace, which is roughly 2K PB plus 22 seconds. Felt challenging but obviously based on HR (for me) not really pushing it.

That's a decent speed for that rate, especially to keep the hr in ut1.
All signs of doing it properly....

[mdpfirrman]

Thanks Dean (and Glenn from above). Just signed up for my first race on Feb 14th (Valentine's Day).

Finished the 5 X 1500 today. I hate long intervals. They are brutally hard! Target was 1:57.6 average (PB 5K pace). Ended up doing well but man that's hard. I honestly thought after the 3rd that I was going to crash on the last two. I mentioned this earlier in the thread. It used to be when my HR pushed 175 I was done. I guess not today based on the last three intervals all at 175 roughly.


1:57.3 Avg / 26

1:57.7 / 26 / 160
1:57.5 / 26 / 169
1:57.3 / 27 / 174
1:57.5 / 26 / 175
1:56.6 / 27 / 176

[G-dub]

ch-ch-ch-changes - turn and face the strange (or strain as it were). Excellent session Mike.

BTW Mike, for what its worth: I did my first and only, so far, "race" last year. It was a ball. I was so excited and I had no idea about pacing that I lurched back off the start, practically off the seat. I squirmed back on, lowered my head and proceeded to blast out splits. When I looked up I was doing at 1:36 or so - I think I was in the lead or close at one point - the adrenaline well taking over. I immediately knew I was well above my station and backed it all the way down to 1:50 ish for awhile. Anyway, ended up holding it together with a reckless and ragged sprint at the end and managed an 8 second drop in time from previous best (2:08 from 2:16). It was fun an exhilarating and got me really jazzed to train more. I have my second attempt on Feb 20 and I look forward to the shot of energy and seeing all those dummies like me lining up for 6-9 minutes of...

[Bob S.]

ch-ch-ch-changes - turn and face the strange (or strain as it were). Excellent session Mike.

BTW Mike, for what its worth: I did my first and only, so far, "race" last year. It was a ball. I was so excited and I had no idea about pacing that I lurched back off the start, practically off the seat. I squirmed back on, lowered my head and proceeded to blast out splits. When I looked up I was doing at 1:36 or so - I think I was in the lead or close at one point - the adrenaline well taking over. I immediately knew I was well above my station and backed it all the way down to 1:50 ish for awhile. Anyway, ended up holding it together with a reckless and ragged sprint at the end and managed an 8 second drop in time from previous best (2:08 from 2:16). It was fun an exhilarating and got me really jazzed to train more. I have my second attempt on Feb 20 and I look forward to the shot of energy and seeing all those dummies like me lining up for 6-9 minutes of...

Typo?? Did you mean 7 rather than 2??? Must have been what you meant.

[G-dub]

Yes, 7:08 from 7:16!

[mdpfirrman]

Yes, 7:08 from 7:16!

That's a solid drop. I'm simply hoping not to finish last. The race I'm joining (and the area in general) seems to have some really strong Masters rowers. Last year, the over 50 group featured two rowers over 60 that both finished sub 6:50. I know there's at least two guys in their 50's around this area too that are sub 6:45. I'm hoping they all stay home for this event!

I honestly know I can't touch the top rowers for my age now, but I'd be estatic with around a 7:20 (10 seconds off my PB - which it's been a while since I did a timed 2K).

[christopherregisryan]

That's a solid drop. I'm simply hoping not to finish last. The race I'm joining (and the area in general) seems to have some really strong Masters rowers. Last year, the over 50 group featured two rowers over 60 that both finished sub 6:50. I know there's at least two guys in their 50's around this area too that are sub 6:45. I'm hoping they all stay home for this event!

I honestly know I can't touch the top rowers for my age now, but I'd be ecstatic with around a 7:20 (10 seconds off my PB - which it's been a while since I did a timed 2K).

Don't worry about the other rowers, Mike. Think of it as you v. the clock. Go in with a target time and do your best to beat it. That's a VICTORY! That's pretty much how everyone does it anyway. Maybe the top two or three in each heat at CRASH-Bs race each other for the hammer. The other 2,000 of us are racing the clock to achieve their own personal goal. At the smaller races, the fastest rower showing up that day wins. Even that rower is racing the clock. Best. - Chris