Pete Plan Group - Startup Aug 20th thru 22nd

[bisqeet]

PP Cycle 1, Week 1, Day 5 - Hard effort. 5k, 19:12.6 (1:55.2 pace) - PB by 4.1 seconds

Didn't set out intending to PB - was aiming for 19:30, but I settled in at a 1:56 pace and felt good there pace so thought I'd just stick with that for the first couple of km and then see how I was going. Still felt great with about 2km left, so just picked the pace up slightly to achieve the PB.

Certainly not intending to go for a PB every week! But I also don't feel this was unwarranted today, and the PE was not more than I was expecting (and defo less than the other two interval sessions this week). IYI HR max was 193, with about 7 mins > 185.

stable, impressive neg splits and a not intentional pb. looks like you've been doing everything right.
plenty more to come from you it looks like - congratz

[G-dub]

Played with higher rate. Interesting in that you only need to do 3/4 strokes! Planned a 30' piece but got too close to the jailer (maybe) and sawed it off to 6K. Wimpy compared to today's PB fest! No worries though.

[bisqeet]

Looks very neat.
Ss today was binned. Took out a double with the wife coxed by our malteser, Dexter.
About 10 k around about an hour. 27C. Beer in the bathhouse afterwards...
Very pleasant.

[S-man]

W1D3 - 5x1500 r5'
No idea what my current 5k time would be so decided to pace this at a modest 2:12-2:13

Average 2:11.7 r23-24

Splits
2:12.3 r24
2:11.9 r23
2:11.8 r23
2:12.0 r23
2:10.3 r25

I realise I may be accosted by the rate police but was feeling the effects of a 2k+20 SS yesterday (Jack, you were right!) and wanted to keep things manageable in week 1. Will gradually up the rate on these in weeks to come.

[jackarabit]

Doing fine Sanz. Good set and last fastest. And now you have a firm target. Remember that advice and answers to specific questions by specific individuals are seldom one size fits all. We are a diverse group and not all at Identical points on the path to CV fitness, mastery of erg technical skills, or experience (the point where you recognize your own mistakes when you make them again). Course correction is ongoing and the emphasis shifts from one training principle or metric to another and back again to make progress possible. Your current endurance interval stroke rate average is pretty close to mine and as is the case with mine for me, the capability you have available at this time. Please don't run off in single-minded pursuit of higher spm and neglect to preserve power per stroke.

[Joe L]

Nice effort on the 5K PB, Jack!

1K w/u and c/d

10K SS at 1:58.1

I was short on time today so had to limit my meters. I'll try to make it up on the SS session on Friday.

[mdpfirrman]

Doing fine Sanz. Good set and last fastest. And now you have a firm target. Remember that advice and answers to specific questions by specific individuals are seldom one size fits all. We are a diverse group and not all at Identical points on the path to CV fitness, mastery of erg technical skills, or experience (the point where you recognize your own mistakes when you make them again). Course correction is ongoing and the emphasis shifts from one training principle or metric to another and back again to make progress possible. Your current endurance interval stroke rate average is pretty close to mine and as is the case with mine for me, the capability you have available at this time. Please don't run off in single-minded pursuit of higher spm and neglect to preserve power per stroke.

Jack is right Sanz. Just let the rates happen and adjust for you slowly. With your lack of recent meters, the number one thing for you should be improvement in fitness, not getting injured and gradually improving your speed. Don't go overboard either on the SS days. Do the minimum - 8K. That's what I did all of last year my first time around on the PP. I only did two SS days my first time around because I limited my rowing to five days a week and had an extra day of recovery.

Nice easy 10K there Joe! I actually would be fine doing 10K. I did the same thing yesterday. I normally do around an hour but the personal trainer there was asking me about the rower (he jokes with me every day about "what are you going to do today??"). He's a former college TE that was asking me if he could use the rower for power instead of stamina and I was showing him an Ed McNeeley power type of workout and lost 10 minutes of SS. I thought about it and figured that's OK - the PP is hard enough the first week.

[bisqeet]

2k warm up.
30 mins hard. I was tempted to go flat out for a pb on the last 12, but took a breather for a 8k.
Tomorrow a lazy day and Saturday/Sunday we are taking a trek in the boat on an overnighter (on the Inn), stopping at a boat house / BBQ and stuff.
10k "cd" @ UT2

20160825_30mins.jpg (85.68 KiB) Viewed 5440 times

[G-dub]

Super row, Dean. Your weekend sounds nice.

[Bloodbuzz Corio]

PP Cycle 1, Week 1, Day 6 - SS 8,000m in 35:20.6 - average pace 2:12.5

HR just a touch higher today than the other SS rows this week - average 140 (compared to 139 on Wednesday), max 152 (149) and 34% of time in the 145-149 range (23%). This though is still all in my UT2 range and extremely low PE - so all good. And tomorrow is a rest day! Woo hoo!

[G-dub]

Nice Rohan. Enjoy your day off! I am having mine today. Went for a little run/walk this morning and may do a little soft erg tonight. I get too dull when I don't move around a little each day.

[jackarabit]

Bloodbuzz Corio writes:

HR just a touch higher today than the other SS rows this week

No surprise there or at least not a reason for worry. Lot of oxidative stress, flem, blood buzzing about moving the crap downstream. I know you like to monitor HR. I saw Piers' advice on your HR thread to cover the HR readout. I think that's good advice. Less time enforcing caps, more experience with PE en route, and you have the record for fine tuning. I'm not one for shouting from the rooftops that PP is pace-based. It's OK to set goals referencing best pace AND advisable to step back from those goals on the evidence of PE, RHR, trending HR, and HR anomalies.

[JohnAd]

PP Wk1 Session4 8k target 2:08 did 2:08, reduced the drag a bit and rowed strapless which seemed to help control the pace, I did have to rely on my heels being in the heel bit rather too often though, will take me a while to get the hang of strapless clearly.

@Rohan first week down and a with PB already, enjoy your day off! Glad you liked my warning light thing, was quite pleased with that

@Mike it was hardly easy but your sprints are still looking pretty fast to me especially if you did those after weights.

@Jack Congrats on the PB

@Sanz Nice session, looks like you paced it perfectly to me

@Dean @Joe incredible rowing, fast even when you're taking it easy

[G-dub]

I find the SS days to be tricky from the standpoint of how to approach them mentally and physically while on the PP. When I was not doing as much volume of the more intense work, I would look forward to the SS rows and want to make progress on "aerobic speed". I also looked forward to a long row or two on the weekend as a way to know that I was pushing adaptations from a distance standpoint. But now on the PP, it seems that these rows are relegated to flushing toxins and recovery, with aerobic conditioning a little pushed to the side (its actually one of the flaws of the plan to me. I think 3 days of intensity is too much and should really be two days of intensity and one long row depending on where you are in the year, but alas). It becomes too easy to let the fatigue from the intense sessions to almost negatively impact the quality of the SS days, which is sort of reverse to what we usually say, which is don't let the SS days negatively impact the intense days. Anyway, any thoughts? Should we really be thinking in terms of making sure both SS and Intense days have quality, while also keeping them as polarized? Greg, where are you???!!!

[JohnAd]

Anyway, any thoughts?

I'd always interpreted the Pete plan as trying to solve the problem, "what's the best training plan if you can only row 45-50mins a day and don't like low rate work?" rather than what's the best training plan to do if you can spend as much time on the erg as you like. I don't think 45mins is really enough for true SS/UT2 work to do anything and so I've always read Pete's steady distance work as more UT1 but defintely lower PE than the hard days.