Pete Plan Group - Startup Aug 20th thru 22nd

[mdpfirrman]

Wow Rohan - a PB by 4 seconds!!! Very nice.

[G-dub]

Brilliant Blood! Well done. I would love to "sneak" in a PB soon. I have my eye on the 30' piece.

[G-dub]

"This is not ment to make you guys change things, overly talking about rate is a bit pointless."

Proberly the most useful point in the whole discussion

[Joe L]

Thanks for all of the input, guys. I have no doubt that I couldn't hold that power at an increased stroke rate (as of today...maybe ever at 28 spm...) and I do consider it a weakness (fitness?). I plan to work on that during the hard distance session (Thanks Jack). However, that wasn't a max effort either. It was just the 1st endurance interval over a 9 - 12 week training program.

Great job on the PB, Blood! I'm sure there is more to come over the next several weeks!!!

[JohnAd]

PP Wk1 Session 3 5X1500m 5'
Target 1:56
Total 28:28.1 1:53.9
1:54.7 r25
1:54.7 r23
1:54.7 r23
1:54.6 r24
1:50.5 r26

The 5 minutes rest seems a lot longer than the comparable sessions on the BPP so I found this harder to judge. I completely failed to settle into a rhythm at my target pace over the first session and the second was feeling good so reset my target and ploughed on. Didn't quite empty the tank on the last one but the warning light came on at least.

[JohnAd]

Still felt great with about 2km left, so just picked the pace up slightly to achieve the PB.

Excellent effort. You make it sound easy, I'm sure it wasn't.

[G-dub]

Great work John! Spicey last one!

[jackarabit]

Wk 1: hard distance
5k w/ rate change every 1000m (22,26,22,26,22spm)
Pace target: 2:11.9 from 20 Nov. '15
Df 115

Modified EFWP: 3982m. 2:28.7 av.
2k CD @ 2:26.7 (2k + 22.3")

Used the rate alternation (grind, spin, grind, spin, grind) gimmick from a C2 WOD. Not particularly efficient but does concentrate the mind wonderfully! After all it's only training, not racing. PB by 17.4" incidental to the end of supporting the views I expressed in posts earlier today. Someone may object that this is not free rate. In the immortal word of DIck Cheney, "So?" I had a brief glimpse of the broom wagon but escaped.

[G-dub]

And well done to you too Jack! You are on fire at the moment. Hopefully we can keep the free rate objections, or any rate objections, at bay. Rest day tomorrow?

[jackarabit]

My SPI by split on the 5k:

6.5
6.7
6.8
6.5
7.3

Not a textbook illustration of carrying up power due to the fade in the fourth split. I need to work on rate w/ power as 27 and above is impossible for me beyond 1k. I'm happy to arrive at the point where my very limited aerobic endurance is at least sufficient to keep me in the game long enuf to produce discernible improvement.

[jackarabit]

Rohan. Rockin the rate on the 5k!

[mdpfirrman]

John - Blowing by me already! You made that look easy.

Nice PB Jack!! That is impressive! Way to go.

Just a 10K SS for me today in around 45 minutes and some change (around a 2:15 pace). Was nice and relaxing (not too hard, certainly not too easy either but comfortable).

[Bloodbuzz Corio]

Joe - huge power in your 5x1500 there - great to have a wide range of performance levels included across this PP group and am appreciating your contribution at the pointy end!

John - great consistency in your first 4 intervals particularly as it wasn't the pace you planned to settle at and a very tidy step up on the last - but I did reckon this was the best bit of your post:

Didn't quite empty the tank on the last one but the warning light came on at least.

Jack - awesome PB there - tremendous outcome!

[Edward4492]

Since we're talking about rate, pretty interesting watching the single sculls at the Olympics and Worlds. These guys are going 36 to 38 the whole way; and it goes with-out saying that there's a lot more going on in a boat than on the erg. Very impressive to watch.

[jackarabit]

Since we're talking about rate, pretty interesting watching the single sculls at the Olympics and Worlds. These guys are going 36 to 38 the whole way; and it goes with-out saying that there's a lot more going on in a boat than on the erg. Very impressive to watch.

That explains so much visavis Angel Rodriguez vs. Mahe Drysdale. Rate is only the multiplier. Power is the multiplicand that can!