Pete Plan Group - Startup Aug 20th thru 22nd

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Locked
Joe L
500m Poster
Posts: 58
Joined: March 12th, 2016, 2:35 pm

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Joe L » August 22nd, 2016, 11:02 am

jackarabit wrote:Suffering or not, whatever you're doing is working for you, Joe L. If you want to train with our troupe of athletic strivers and dreamers, your audition sure passed muster with me! I'll restrain my curiosity about who you are when you're at home and say Welcome Joe.
Haha...thanks for letting me join guys. Jack, I'm just a middle-aged accountant who picked up erging after about an eight year vacation.
40 6'2" 205 lbs.

Kfriedenberger
Paddler
Posts: 4
Joined: August 21st, 2016, 1:44 pm
Location: Chicago, IL

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Kfriedenberger » August 22nd, 2016, 11:14 am

mdpfirrman wrote: We'd love to have you but I'd consider jumping in at the start of the cycle, which would be the start of week 4 or the start of week 7. The cycles are 3 weeks each (for a complete PP cycle). We agreed to keep the plan as written and not add in a fourth week (I think). Perhaps that's what you were referring to.
Makes sense; I'm flexible thanks to the erg. How about an initial critique?

Image
Image
Kirk: 42 yo, 5'9", 172 lb, started Nov 2015
Image
(rowing log)

User avatar
bisqeet
10k Poster
Posts: 1482
Joined: July 20th, 2015, 3:17 am
Location: Bavaria, Germany

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by bisqeet » August 22nd, 2016, 11:37 am

Kfriedenberger wrote:
mdpfirrman wrote: We'd love to have you but I'd consider jumping in at the start of the cycle, which would be the start of week 4 or the start of week 7. The cycles are 3 weeks each (for a complete PP cycle). We agreed to keep the plan as written and not add in a fourth week (I think). Perhaps that's what you were referring to.
Makes sense; I'm flexible thanks to the erg. How about an initial critique?

Image
Image
rel. constant pace @ constant rate.

the stroke is lacking a bit of power for 32 spm, but that can be worked on either by developing power and or technique.
looks like a good base to start on.
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

User avatar
bisqeet
10k Poster
Posts: 1482
Joined: July 20th, 2015, 3:17 am
Location: Bavaria, Germany

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by bisqeet » August 22nd, 2016, 11:39 am

Joe L wrote:
jackarabit wrote:Suffering or not, whatever you're doing is working for you, Joe L. If you want to train with our troupe of athletic strivers and dreamers, your audition sure passed muster with me! I'll restrain my curiosity about who you are when you're at home and say Welcome Joe.
Haha...thanks for letting me join guys. Jack, I'm just a middle-aged accountant who picked up erging after about an eight year vacation.
not bad... looking at your times for the 8x500 - I wouldnt be suprised at a 6:30 2k time, which would put you up there with the best of em.
so you're not the MMA profi, then :)
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

User avatar
jackarabit
Marathon Poster
Posts: 5838
Joined: June 14th, 2014, 9:51 am

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by jackarabit » August 22nd, 2016, 12:38 pm

@ Joe L:

I was curious about your indoor rowing history, Joe. Hung up the skates for a few yrs. and came back is explanation enuf for now. If you had success as a competitor, that's educational value added for those of us who are currently competing or hope to. If you didn't do erging comps in the past, sounds like you have good reason to think about it!
There are two types of people in this world: Those who can extrapolate from incomplete data

M_77_5'-7"_156lb
Image

eliotsmith
500m Poster
Posts: 93
Joined: November 3rd, 2009, 5:50 am
Location: Butte, MT

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by eliotsmith » August 22nd, 2016, 1:10 pm

Started out too ambitious. Tried for 1:54 but ended with 1:57.6. As you can see, I flagged considerably after the first 4. Alas, this gives me a good idea about how to pace the next sets. Feels good to get wasted by the erg once again!

Looking forward to distance rowing tomorrow.

Code: Select all

Time	        Meters	SPM	HR    Watts
01:53.7	500	        30	173	238
01:55.9	500	        30	179	225
01:56.6	500	        30	179	221
01:55.7	500	        32	181	226
01:58.4	500	        30	178	211
01:59.7	500	        29	180	204
02:00.0	500	        28	177	203
02:01.1	500	        29	180	197

User avatar
JohnAd
2k Poster
Posts: 331
Joined: August 12th, 2016, 11:19 am

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by JohnAd » August 22nd, 2016, 2:04 pm

I initially thought 1:47.5 for this but even on the first rep it was clear that was a bit slow so I reset the target to 1:47 and then when I got to the last one I could hear people saying that rating is too low and tried a higher rating and what do you know it did seem to work. So next time I've got to go for 1:46.1

Code: Select all

Time	        Meters	SPM	HR
01:47.2	500	        26	146
01:46.9	500	        26	150
01:46.9	500	        26	154
01:46.8	500	        26	157
01:47.0	500	        26	156
01:46.9	500	        26	158
01:47.0	500	        26	163
01:40.4	500	        30	171

G-dub
Half Marathon Poster
Posts: 3215
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by G-dub » August 22nd, 2016, 2:22 pm

Solid work John! I think you have it figured out. Now it is about dialing it in. The steady HR is enviable.

Eliot - great work too. It takes quite a lot of fortitude to hang in there and finish.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

Joe L
500m Poster
Posts: 58
Joined: March 12th, 2016, 2:35 pm

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Joe L » August 22nd, 2016, 2:26 pm

bisqeet wrote:
Joe L wrote:
jackarabit wrote:Suffering or not, whatever you're doing is working for you, Joe L. If you want to train with our troupe of athletic strivers and dreamers, your audition sure passed muster with me! I'll restrain my curiosity about who you are when you're at home and say Welcome Joe.
Haha...thanks for letting me join guys. Jack, I'm just a middle-aged accountant who picked up erging after about an eight year vacation.
not bad... looking at your times for the 8x500 - I wouldnt be suprised at a 6:30 2k time, which would put you up there with the best of em.
so you're not the MMA profi, then :)
No, that's Joe Lauzon. My last name is Lauzen.
40 6'2" 205 lbs.

mdpfirrman
10k Poster
Posts: 1692
Joined: January 23rd, 2015, 4:03 pm
Location: Catalina, AZ

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by mdpfirrman » August 22nd, 2016, 2:27 pm

Yes, very nice you two. Eliot - no one can accuse you of dialing it back to reserve too much! Nice job finishing.

Very strong John!
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Joe L
500m Poster
Posts: 58
Joined: March 12th, 2016, 2:35 pm

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Joe L » August 22nd, 2016, 3:10 pm

jackarabit wrote:@ Joe L:

I was curious about your indoor rowing history, Joe. Hung up the skates for a few yrs. and came back is explanation enuf for now. If you had success as a competitor, that's educational value added for those of us who are currently competing or hope to. If you didn't do erging comps in the past, sounds like you have good reason to think about it!
Hi Jack,

I haven't competed in any erg races. I damaged the cartilage in my right hip about 10 years ago. Well, that's when it got so bad that I wasn't able to continue running. I'm sure it was the result of several years of abuse. That's when I started to erg and found that it suited my body type much better. I erged pretty hard for a couple of years and got down to a 2K in the mid 6:20s (I don't have record of my exact PB).

I started back up again in January 2016 to try and get back in shape (turned 40 this year). Along with maintaining fitness, my stretch goal is to be faster than in my early 30s. I don't think I'm too far off now, but in order to be sure, I'd like to break 6:20. I'm not close to getting below 1:35 per 500 for 2K but it's something to shoot for.
40 6'2" 205 lbs.

S-man
500m Poster
Posts: 71
Joined: July 6th, 2015, 9:17 am

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by S-man » August 22nd, 2016, 3:13 pm

W1D1 8 x 500m r3.5'
Aiming for 2:03 (2k-2)

Avg 2:03.0 r27
Splits:
2:03.6 r 28
2:03.4 r 27
2:03.2 r 27
2:03.2 r 27
2:03.0 r 28
2:03.2 r 27
2:03.2 r 27
2:01.9 r 28

First session! Did a 2k last week to get an idea of pace. 8' 19s was slower than I was expecting (although last time I was under 8 min, barely, was in 2009 :( ) so lot to work on! Decided to pace these at 2k-2 since there's a long way to go and the PP mileage is about double what I've been doing recently (~20-25k/week).
Looking forward to upping my game on this training program :D

User avatar
jackarabit
Marathon Poster
Posts: 5838
Joined: June 14th, 2014, 9:51 am

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by jackarabit » August 22nd, 2016, 3:54 pm

Wk 1: Endurance intervals
5x1500m/5'R
Pace target: 2K PB + 5 (2:09.4)? Maybe session PB from Nov. '15 (2:08.3)? Quien sabe?
Df115
abbreviated Fletcher WP: 17' 45". 3634m.
2k CD

Gassed in 4. #5 a managed fade to get the new average of 2:06.5.
1.8"' improvement from last November.
Might have been better to produce a bit less "improvement" but it's done.
Attachments
20160822__5x1500splits.JPG
20160822__5x1500splits.JPG (22.94 KiB) Viewed 8680 times
20160822__5x1500.JPG
20160822__5x1500.JPG (30.67 KiB) Viewed 8680 times
There are two types of people in this world: Those who can extrapolate from incomplete data

M_77_5'-7"_156lb
Image

mdpfirrman
10k Poster
Posts: 1692
Joined: January 23rd, 2015, 4:03 pm
Location: Catalina, AZ

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by mdpfirrman » August 22nd, 2016, 4:19 pm

Nice work S-Man!! I would concur with you to take it easy on the first go around.

@ Jack - Very nice Jack. Nothing left at the end is OK. You definitely gave it your all and more. Nice work on the big improvement from last year. All those L4 sessions are paying off for you this time around!
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

G-dub
Half Marathon Poster
Posts: 3215
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by G-dub » August 22nd, 2016, 4:22 pm

Nice work Jack. Made some progress since last time! Good things ahead I think, once you get used to the new you!
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

Locked