Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Sorry Mike.

Blood - keep an eye on it. Sometimes the day after a tough interval session my HR behaves weird. If it was really hard, my HR stays low the next day which is not a good thing! If it was just hard it can be a little high the next day.

Glenn - I defo will be. I certainly would classify yesterday as really hard, and I did an 8k last week at an identical pace where my HR was >=145 for over 70% of the row - so do think today may have been an outlier. I was also mentally very relaxed given that I knew how much easier it would be than yesterday!

In any case I'll keep recording and analysing, but current plan would be to do the next few SS days at the 8k level at about this pace again.

[jackarabit]

Got to warm down to avoid the arrhythmia and DVT. My ticker was a bit fluttery last nite. Should have warmed down more.

Wk1 SS
8k
df115
Pace target: 2k +25" (2:29.4)

Came out a bit faster right at 60% of 2k watts. Felt fine on PE. My wife thinks I'm all too conversational. Piers the Pieman and Dean should be along shortly.

[mdpfirrman]

PP W1D1 - 8 X 500 (goal was 1:46.7 - PB2K -3)

1:46.6 / 31
1:46.9 / 31
1:46.6 / 32
1:45.9 / 32
1:46.3 / 32
1:46.0 / 32
1:46.3 / 32
1:44.7 / 33

Avg 1:46.1 / 31

Got the gym and managed through it OK. Thanks for the kind thoughts on our dog. He's a big, giant baby - 90 lb chow / golden retriever mix that shouldn't by all rights even have lived this long. He's had a good day today, so that's a relief. We're having it done on the 31st. That's a SS day for me. Definitely taking that day off. I'll be a hot mess (assuming he lasts that long).

I did this workout last weekend. Averaged 1:46.9 last weekend, so this was a big improvement. I had about an hour or more's rest between lifting and rowing today. Last week I went right from lifting to rowing. I think that (and the fact that I'm doing it now with the group) helped impact the times downward a bit. I was pretty pumped up for it.

Please everyone monitor their HRs!! This is brutal stuff at times. When I got the flu last year, tried to come back to soon. HR was through the roof. Always a good idea to keep it in check.

[jackarabit]

Mike, I wish I could hold your rating for 8 reps. I should be thankful I can hold 27 probably. You and your family have a good Sunday. Jack

[Pie Man]

Congratulations to all who have put times in already, some very impressive times and consistency. If you like to see a nice tight grouping please look away now

The times are in. In my defense I knew I had gone very conservative with a target of 1:54 which is my 'soft' 2k PB -2 as I didn't want to put myself off at the start, i used DF 116 which is 5% higher than my normal training DF. However with hindsight -3 or more would of been better as the first 7 500's were well within myself dead on a 1:54.0 average, and my HR stayed below 150 for all those reps (165 is my MHR)
For the eighth 500m I mentally targeted 1:48 which I was on target for with around 200m to go, I felt so engaged that I then let rip... I think I saw a few 1:34's virtually every other pull was 1:35, MHR was 163. Considering my best 100 is a 1:33.5/500m and my best 500 is 1:40.9 I am pleased with how that last 500 @ 1:43.7 went after my extended 'warm up' So my average for next time is 1:52.6

[derico]

8_500_dc.jpg (54.88 KiB) Viewed 8076 times

Not quite sure how to access the spreadsheet - so will post my first effort here in the meantime. Derek

[mdpfirrman]

Jack - if I'm rowing nearly as strong as you are at 69, I'm going to feel pretty content!

PIers - better to be conservative than too aggressive. Now you have a benchmark. Nice work on the last one.

Derek - Looks like you left it all out there on the 7th interval. That's a pretty normal thing first couple of times through. I think the balance between holding back and just practicing your paces will lead to more consistency. My consistency now versus last year is night and day. It's just practice is all. Nice work getting it done! Make sure that Dean has your email in order to edit the speadsheet. You might have to add your name (I didn't look to see if it's added yet).

[bisqeet]

bah... ok - you got me. had to start today.

EFWU

20160821_EFWU_10W.jpg (95.39 KiB) Viewed 8001 times

8x500m R3'30 - standing starts (I need the practice)
target pace was 1:41

20160821_PP1_1.jpg (81.72 KiB) Viewed 8001 times

10k cd @R18 ~2:07 - 42:12,8

[mdpfirrman]

Very strong row Dean (as expected). I think you have more in you than that though based on your goals and your endurance. Very nice start!

[bisqeet]

Very strong row Dean (as expected). I think you have more in you than that though based on your goals and your endurance. Very nice start!

thanks - its my first hard fast piece in a while - didnt know what target to go forsub 1:40 might have been possible, but without an iron lung waiting i thought it might be a bit risky.
8 reps is quite hard

[G-dub]

8_500_dc.jpg

Not quite sure how to access the spreadsheet - so will post my first effort here in the meantime. Derek

Derico, you may be practicing power like Shawn does, but if not, those 500's can be done at r30 or more. You will find even more speed.

[G-dub]

Dean, I too found 8 of them to be quite a large number. Each wasn't too hard but there were lots of them. Nice first session, sir.

[bisqeet]

A 2 second improvement from Pp 2015 in December.
Probably the last 500 m sprints I did
Guess all the Base building is paying off...

[jackarabit]

I dropped .7" from November '15 but subjectively much easier.

I haven't seen anyone do anything really goofy like "burning barn/spooked horse" positive splitting from the gitgo. Looks that everyone knows about budgeting, holding on to match or better the pace of the previous rep, completing all and last fastest.

Derek, the great thing about your low stroke rates is that power without rate is preferable to rate without power.

If most of us chose soft targets, the Pete improvement mechanism will take out the slack fairly soon. We should beware of making seven reps a warmup for the finale. Rapping my own knuckles on this one. More to come.

[Joe L]

Do you fellas have room to add one more?
I did the 8X500 workout this afternoon with the following results:

1:35.5 at 28 spm
1:35.5 at 28 spm
1:35.4 at 28 spm
1:35.4 at 29 spm
1:35.4 at 28 spm
1:35.4 at 28 spm
1:32.9 at 31 spm
1:32.8 at 32 spm

Average per RowPro worked out to 1:34.8 at 29 spm. My target was 1:35 at 28 spm for the first 6 intervals and then I went for it on the final two. I haven't done any speed intervals for two months (mostly 10K or 60 min at 18 spm with a few AT sessions mixed in) so I tried to set a reasonable target pace and was pretty pleased with the result. I felt pretty good the whole way. For the next round, I'll target 1:34 at 29 spm for the first 6 or 7 intervals.

Not really looking forward to the L2 style intervals. The 4X2K and 3K/2.5K/2K sessions are pretty nasty. At least we can suffer together!