Pete Plan Group - Startup Aug 20th thru 22nd

[mudgeg]

Pete Plan Beginners Week 2 Day 3

A steady 5500m row today targeting the same pace as the 5500m a couple of days ago which similarly targeted the 5000m piece last week. Last week I did 2:16.6 for 5000m, Monday, 2:13.4 for 5500m, so I set myself a goal of somewhere in between and did it in 2:14.5.

Pleased with this as I suffered on the steady row last week after the 6 x 500m intervals the day before. Yesterday was similarly a bit of a near death experience with the 4 x 750m but I had recovered well by today.

For what it's worth my pacing strategy is to settle in to a hard but sustainable pace. After a while depending on the distance you are doing the average 500m split read out settles down. I then never let that drift down by even a tenth and if it does a few strong pulls brings it back up. Today it settled at 2:15.5 and as I approached the last 1500m I gradually brought that up and finished with a 200m sprint.

[Bloodbuzz Corio]

Very, very nice row Rohan - very strong indeed!

When I see your times, I have to constantly remember how tall you are and how much you weigh. Even more incredible for a guy that could enter races as a lightweight! My possibilities of being a lightweight are slim to none. I'm the same height as you but I'm probably only 14 or 15% body fat at 189 now. I'd have to actually lose muscle to be that light again (not something I'm willing to do). Your body fat must be ridiculously low to have that kind of power at your weight.

Thanks for those very kind words Mike - I'm certainly not at a particular low bf% - no doubt a major part of our weight difference is me having less muscle than you!

Speaking of power (and races, and lightweight) - as noted in the Competition forum I've entered the BRIC on Dec 10 in the 40-49 LWT event (Whilst my sig says 75kg I am comfortably under that at present). Based on last year's results http://indoorchamps.britishrowing.org/e ... KM_Lwt_Men my power will be at the lower end of the field in that event. I'm fine with that though - I don't care where I finish but am excited to have something to work towards!

[JohnAd]

PP Cycle 1 wk 3 Day 2 8k Steady target 2:08 did 2:07.5

PP Cycle 1 wk 3 Day 3 Waterfall target 1:54.5
3000m 1:54.3 r25
2500m 1:53.7 r24
2000m 1:53.1 r24
Avg 1:53.8 r24

Wasn't looking forward to this one as my legs still are feeling it after the 4x1ks but after about 2k I started to quite enjoy it and liked the decreasing distance aspect of it.

I'm using the same c2 log card that I used when I did the BPP many moons ago and I also did one cycle of PP once I'd finished that, so rather than setting up the interval I thought I'd try and rerow the one I did ages ago, it was quite disconcerting to see that I last did that session in 1:51.4, odd that my sprints seem close to where I was then but my longer stuff is a lot slower.

On the subject of pacing I found this viewtopic.php?t=4190&start=85 which I tried to apply this time and I avoid the fly and die starts which have been becoming a bit of a habit.

[JohnAd]

Pete Plan Beginners Week 2 Day 3

A steady 5500m row today targeting the same pace as the 5500m a couple of days ago which similarly targeted the 5000m piece last week. Last week I did 2:16.6 for 5000m, Monday, 2:13.4 for 5500m, so I set myself a goal of somewhere in between and did it in 2:14.5.

10% longer and faster, great work Gordon. Your pacing sounds like the right idea too, keep it as even as possible but push if you can.

[jackarabit]

Wk 3: hard distance
30'
pace target: 2:11.4 from PB
Df115
2500WP
1250CD leg flush and stretch/drills

Intended PB run but knew from first k of warmup that it wasn't on for today. Maybe sympathetic illness? You go where you look (and where you're told to look). Naw, more likely tired from edging sidewalks with a mattock yesterday on my knees; had a stiff back this morning. Yes I know, excuses, excuses. Exactly 1' per 500m slower than PB. Pace grph is a picket fence and the stroke grph very flat--together signs of dogged persistence masking weakness. Pace against stroke rate grph in following post.

[jackarabit]

Jack's 30' "hard distance" pace and rate graph from previous post:

[Bloodbuzz Corio]

@ John - thanks for that link - the archived posts never format properly for me - but I was able to get through that one of Mike's - I think I've tended to positive-split each interval in an 8x500 - may make a bit more of an effort not to when Cycle 2 kicks off this weekend! Very good times there on the waterfall - even if a bit slower than you'd managed previously!

@ Jack - still a good hard effort, as listed by the plan - with a sensible but clear negative split - looks like a great workout to me.

[Pie Man]

Lots of very solid times have been posted. Unfortunately I am going to spoil the party.

3000 @1:57.9 29spm (I know)
2500 @1:58.0 29spm
2000 200m in I dropped the handle... annoyed with myself as instead of regrouping I just dropped the handle Should of been able to knock off a 2000m but couldn't. There are things I could blame but on this day at that time I couldn't complete it at that pace.
I should of respected it more rather than thinking after the 4x2000 anything is possible.

[jackarabit]

Piers, I HD'd on a similar piece last summer: 3x2500 on 5'. I decided to dial back the target by 3" per split next time round. Ah so, glasshoppah, sneak attack often superior to frontal assault. Sappers get the job done where saps don't. Better to approach in quiet confidence than rush the gates in desperate hope. Substitute your favorite bromide here but for cats sake, take smaller bites and clean your plate! The problem with front-loading and positive splitting is it just ain't moneyball. The experience of living and dying in lactate is a bitter (and valuable) lesson. Learn it. Apply it.

[mdpfirrman]

Lots of very solid times have been posted. Unfortunately I am going to spoil the party.

3000 @1:57.9 29spm (I know)
2500 @1:58.0 29spm
2000 200m in I dropped the handle... annoyed with myself as instead of regrouping I just dropped the handle Should of been able to knock off a 2000m but couldn't. There are things I could blame but on this day at that time I couldn't complete it at that pace.
I should of respected it more rather than thinking after the 4x2000 anything is possible.

Piers - had to go back to page one on your introduction to refresh my memory with your PB 5K time - 1:57.2 pace it looks like. Adding one second to that is 1:58.2. You weren't too far off, but conservatively, you could have shot for 1:58.4 or 1:58.5 on the first two sessions then see if you had any left in the tank. Perhaps too hard on the SS yesterday? Perhaps a cold / flu coming on maybe?? Your 5K is stronger relative than your 2K times (I think). Not sure, but don't sweat it. Just the difference of .5 on pacing can be quite a chore on the back end of things.

Strong Waterfall John!

Very nice Jack on the timed piece!

Great work Gordon!

[mdpfirrman]

Wanted to say hello. I've just started week 3 of the beginner plan. Will be following along and chipping in when I can.

Welcome Adam. Sorry I originally missed this. It's a very busy thread! Lots of things going on all at once. You should be right up with our other PBB participants. I think they are two weeks in. You might be just slightly ahead of them.

[Pie Man]

Thanks Jack, I wish I had heeded your warning earlier in the week about how tough this session is. The positive second test wasn't a good sign, I will dial it back next time.

As you say Mike a few 10ths can make a difference, I thought that the 1:58 was a safe time, but it wasn't. I'll do a SS tomorrow and then my hard distance.

Yes it was more mental than physical Paul, I saw several 2:00+ times and then just handled down, I was tired but I have felt much worse.

Any way, as you say it's behind me now so on to tomorrow for the SS which I will dial back a little bit.

[Kxthor911]

Week 2 day 3 will have to wait until tomorrow guys. Feeling tired today, working these day shifts it's very tiring. Usually get up at 4:30 am and get back to the house about 6:30 pm. I plan on rowing Thursday evening and then again Friday morning. After I row Friday we are going out of town until late Sunday. So two days off the rower but plan on being pretty active this weekend. Going either hiking, swimming or kayaking maybe a mixture. Hope y'all enjoy yalls weekend I know I'm really looking forward to mine.

PS I have been talking about days a lot this week because I work shift work and we only work our week of Monday through Thursday days once a month. It's the hardest time for me to workout. The rest of the month I have more time. Cheers folks.

[JohnAd]

Wanted to say hello. I've just started week 3 of the beginner plan. Will be following along and chipping in when I can.

Adam, welcome to the group, fire me a PM with your email and I'll add you to the spreadsheet we've been recording times on.

[Pie Man]

Hi Adam, looking forward to seeing your progression.

Sensible decision Kxthor911 no point burning yourself out, especially as you have an active weekend ahead of you.