Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

Mudgeg, I saw your query re: 2k prep and appropriate warmups among the training threads. Glad you gave Olde Fickle Sickle the slip and the erg brought you here! Perfect timing to step in on week 2 of the first three week cycle. The Master Planner (He eschews title inflation!) will give you the details and The Keeper of the Spreadsheet will hook you up upon his return from holiday Sunday or Monday. Do you hail from Hants? I think our moderator, Doug Lawson, is from down that way and I have friends in Portsmouth. Welcome. Jack

[mudgeg]

Jack

Thanks for that. I was born in Southampton but now live in Wiltshire, so not a million miles away from the guys you mention.

Gordon

[jackarabit]

PP Wk 2: speed intervals
4K pyramid
Pace target 2:00.4 from 22 Nov. 15
df 115
12' WP: ~2500m @ 2:26 av. w/ power 10s and one 30"' burst at 2' pace
4k CD


Mothers tell your children
Not to do what I have done.


Waded in chin leading.
Bassjackwards pacing!
Wheels close to coming off the chariot.
SHortened up and chopped out the last 250 on rate alone.

[NOTE: The interval report can be scrolled if you use an iPad. Not so obvious as on PC.]

[Joe L]

20K SS at 18 spm 1:59.9 strapless

It felt a little weird in the beginning (rowing strapless), but I got over it. Never felt like I was going to fall off backwards, but my feet did come off foot rests a bit at the completion of each stroke. Is that normal? However, I found that if I "hugged" the rail slightly with my feet, I was able to keep a proper connection. Is that what others do?

[jackarabit]

Joe, I don't know what to say! Like I should be telling YOU how to row strapless. Row any which way you want. You and SuperDean would make one heck of an ultradistance team! Couple of bloody diesels!!

[jackarabit]

Gordon, I missed that your are doing Pete Beginner. Phxrow is also starting this week on BPP. Would be nice to have more doing that plan. Anyone else lurking and on the fence about Pete Beginner? Misery loves company and a good time to join in.

[Bloodbuzz Corio]

Nice pyramid Jack! That pacing looks pretty good to me - very consistent with a nice burst at the end and overall a great average relative to your 2k PB!

[hjs]

20K SS at 18 spm 1:59.9 strapless

It felt a little weird in the beginning (rowing strapless), but I got over it. Never felt like I was going to fall off backwards, but my feet did come off foot rests a bit at the completion of each stroke. Is that normal? However, I found that if I "hugged" the rail slightly with my feet, I was able to keep a proper connection. Is that what others do?

If you leave the feet rest, the stroke is not fully finished, and loosing contact will lenghten the stroke. So not what you want, finish a bit more agressive to fully get all energy in the chain, without loosing the foot rests.

[hjs]

Nice pyramid Jack! That pacing looks pretty good to me - very consistent with a nice burst at the end and overall a great average relative to your 2k PB!

Sub 8 jack, more or less certain, big improvenents you made.

[Pie Man]

Very strong times Jack, as everyone has said sub 8:00 is definitely on.

I did my speed pyramid, early in the morning for me so not a time I normally train.

I know this is supposed to be a lunch hour plan, but how I could finish this and then go to my desk to work in the afternoon rather than lie down in a darkened room wondering how Pete can get away with posting such dangerous things on the internet is beyond me

Targeted 1:52 @ DF 116 as that is my next 8 x 500m target time + 3 so my nominal 2k time.

Kept to target going up the pyramid, apart from getting my 750m target time wrong and going 1:51.1

Had a bit left coming down so upped the pace, and then gave it my all for the last 250m, wow that was tough, like Jack I increased rate and was hitting 1:34/5 at 48spm 8.5 w/stroke which a lot of sliding, I will have to play with the DF to see if I can hit a sweet spot. Burnt out at 120m to go but managed to keep pace around 1:44 to the finish with 1:39.8. Pyramid average was 1:50.1, not looking forward to matching my 1k pb in the middle of the pyramid...

[G-dub]

Jack - those half marathons this spring truly worked for you it appears! Very promising times there and very sub 8. Good one for you to Pie.

[jackarabit]

Piers says:

I know this is supposed to be a lunch hour plan, but how I could finish this and then go to my desk to work in the afternoon rather than lie down in a darkened room wondering how Pete can get away with posting such dangerous things on the internet is beyond me

No longer punching the clock in my case, mind you, but must say if my employer had given me jobs like this one, I would have hid in a dark room long before lunch hour!

Note we are having an epidemic of "rate hikes." Yours in final 250 damn skippy, Piers! The public utilities (power companies) got nothing on us. I'll say no more as I'll get slapped upside the head.

[Bloodbuzz Corio]

Nice session Piers!

PP Cycle 1, Week 2, Day 2 - SS. 12k in 53:00.1 (2:12.5 pace)

Thought I'd take advantage of a quiet day to do a few more meters than my SS sessions last week, keeping the same pace which had seen me comfortably stay in UT2. Today I had all 24 500m splits at 2:12.x and either 23 or 24 spm. HR average of 140 and max of 150. There was some very minor cardiac drift - but my average HR between 45 and 50 mins was still only 146 (cf. the UT2 range I've been using of 146-153), so I think I could probably go a little quicker than this and still have sufficient recovery to fit in with the rest of the PP.

And apologies if I'm overdoing the HR analysis! Certainly not looking at it during any except the SS rows, and really there I'm mainly using that observation and the subsequent analysis to satisfy my natural data wonkiness and keep the SS sessions interesting!

[G-dub]

SS + weight training

[jackarabit]

Wk 2: SS#1
8k
Pace target: PE governor on pace and HR excursions. No anxiety or excitement allowed in.
Df115

HR most likely in the 140s UT1. Not going for old fart machismo here. Moving my comfort zone to new address.