Pete Plan Group - Startup Aug 20th thru 22nd

[Kxthor911]

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Week 1 day 2 workout. I was shooting for 2:15 average at a a lower spm, it happened to come out to 23. I'm trying to learn pacing on the fly and it's going ok (I guess.) At some point in the last 1000 I decided to have a go at my all time PB (22:15, didn't make it) and that resulted in my legs giving out. It wasn't a big deal since I have the next couple of days off. I'm going to skip ahead to the second week with the rest of the new guys next week.

Word to the wise see on those steady rows 500m added each week, it might not seem much now
but in a few weeks that 5k is 10k, give your body time to adapted to the training load as the
weeks go on.

The endurance intervals and speed intervals all hurt so get used to pacing them first as if you
start to push everything you will basically not last to long, ok at the start but remember
things start to increase in rep numbers on the endurance intervals, that's were the big
gains are made in the plan, once your endurance intervals are say 2:00, then have your
steady at 2:10 approx. So if your steady is 2:15 your endurance intervals (over a few weeks)
should be around 2:05 or slightly faster, so keep your steady pace for now at 2:15
and if after a hard interval session the next day there is no prob doing the steady
1-2 sec slower, the hard work you did was in that interval session

So keep 5000 and so on approx 2:14/15 with no push, keep that for you endurance intervals
and speed work and maybe down the line a 5kTT Also 2:15 might seem slow, it's great
for recovery from the hard session

Paul, thanks for all the great advise. A little background about me is I have done about 300k in the past few months but it has been at around 2:30 average (I was prepping for my first hm and felt that distance was more important than speed). I finished my hm this past Monday. So my body is used to the distance but going at a rate of 2:15 is pushing it for me at this point. I'm still trying to get a base for what I should be shooting for in this plan. Should I back off a bit or try to keep that pace as the distances get longer?

[G-dub]

60' run,
4 X 5 overhead shoulder press w/ 95,115,125,125,
3 X 5 tbdeads w/ 280, 300, 310,
3 X 5 ab roll outs.

[Bloodbuzz Corio]

@ Glenn - thanks! Yeah looking forward to getting in to cycle 2 with the total volume of work done so far to see how we all react to it.

@ Jack - I did take photos of both of the info screens of the PM5 - firmware is 12 - I started a thread in the Product forum to see if anyone else has seen this at all. I also didn't answer your request earlier in the week for thoughts on strapless work - I have done some SS rows strapless - including my 10k on Thursday - my foot contact isn't' perfect but improving - I find it encourages a slightly slower stronger stroke, we definitely strange the firs time i tried it but feels fine now.

[G-dub]

Rohan, I'm going to be sensible this week on the waterfall and hard distance! Might make sense to have an uneventful week.

[mudgeg]

PP Beginners Optional Day 5 (Still you're coming back, you're running back, you're coming back for more.........)

2 x 10 mins with 2 min rest

Interval 1. 2279m @ 2:11.6 split 24spm
Interval 2. 2274m @ 2:11.9 split 24spm

Overall 4553m @ 2:11.7

Good end to the week, slight dissapointment that I couldn't make a 2:10 split but even after a week I am a level up from where I was. First impressions of the BPP? Well since March I have been averaging 30/40k per week and this week I did 22k but the intensity of that 22k and the quality was on a totally different level. The PP was just what I needed.

This thread has been great too. Really good to share progress with other members and the support from more experienced rowers has been outstanding. Long may it continue.

Now for a day's rest....

[G-dub]

Right on Mudgeg (do we have a name for you yet). Good work.

[mudgeg]

Glenn, thanks. It's Gordon.

[mdpfirrman]

Nice work Gordon!

@ Glenn - tough set! Speeds were pretty amazing but unsustainable. Live and learn!

@ Rohan - nice work. Nothing like adding challenge to a challenge. Very cool head under the circumstances! Nice work.

@ Piers - nice rate restricted row. I posted a video the Sufferage thread. I was thinking a lot like you that my body doesn't go in front of my legs on the recovery but if you watch the first video from that post that I put in that thread, neither does his - they are nearly simultaneous. And he's one of the top lightweights in the world. I think on the recovery, people are all getting too caught up in their body in front of their knees - they are pretty damn close together and I think honestly it's a lot more important to get the hands out quickly.

Here it is:

http://www.redbull.com/us/en/stories/13 ... alec-smith

[G-dub]

Somebody hasn't rolled the 4 x 1 yet.

[jackarabit]

Wk 3: speed intervals
4x1k/r5'
Pace target: 2:04.3 from 1 Dec. 15
Df115
WP: full dress Fletcher (4070m)
2500m CD

A man needs to know his limitations.--Jack Nicolson

Cautious with this one! Worked out in spite of choosing rate 28 for the first and having to back it off at about 500 to go. Stuck with 26spm middle reps and obviously kicked it up for the last. Hunting for 8watts. If you see any running around loose with no collar, I'll give them a good home.

[G-dub]

Good roll, Jack. Got it done sensibly.

[jackarabit]

Apropos the Campbell vid and the torso rockover preceding leg lift, Charlotte Hollings, Olympic eight competitor and currently sculling instructor, says that no top OTW rower isolates the recovery rockover from the leg lift. She says that USRowing and C2 instructors may well teach it but it isn't what happens because it just ain't necessary. My recovery is "hands and body out of bow" blended or simultaneous. My hands are astern of knees before the knees break. The xfitter Smith might benefit from rocking fwd and THEN taking his low rate pause that refreshes but at higher rates no one really needs an extra hitch in their gitalong. Hollings likens her preferred stroke execution to a conveyer belt--always moving.

[jackarabit]

Jack's 9/3/16 4x1: Pace against rate

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grf_2.JPG (23.05 KiB) Viewed 6919 times

[jackarabit]

Jack's 9/3/16 4x1k: Pace against rate (cont.)

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[jackarabit]

Plenty of time for navel gazing this evening. A moment ago I noticed that the resolution of the stroke scale in the ErgData interval graphs from my 4x1 is 10spm except in the case of #2 which has 20spm increments. Whassup wid dat?

Rohan, I see you got an answer to the PM5 rest limitation. You must be among the few users at your gym who have need for more than the 2' calorie row. Take your stick in and do the year and a half overdue 8' firmware update. They won't know the difference.