Pete Plan Group - Startup Aug 20th thru 22nd

[Kxthor911]

I didn't try to load my images. Have you successfully loaded any before? I can try tomorrow but maybe someone else can try tonight. Maybe we will have to make another thread? Just throwing out ideas.

[lindsayh]

I've never known you out of shape, Lindsay. Did you race with Anthony Ajg this month

Thanks Dean - I have been pretty "lucky" and basic fitness has been good for most of the last 35 years. Haven't had any significant injury or illness and have averaged 4/5 sessions a week pretty much without interruption. Yes Anthony is one of 3 or 4 members of the Sub7 club here in Sydney and we caught up last Saturday racing in Sydney - a couple of others came to support. Always fun.

Sunday morning
PP1.1.6
30'/sr18 @2:05 178w df122
12'/sr22 @2:08
weights

So that is week one done and dusted - 60km total

[jackarabit]

Board full? How that ugly mater git in here?

[jackarabit]

Pete 2.2.2
40' SS UT2
HR cap: 137 bpm (70% HHR+RHR)


125 av. watts (69% 2kW) @ 130 bpm av. HR (64% HRR+RHR)

[hjs]

Nice work Jack! I'm not jinxing you but that 750 / 1000 / 750 was pretty spectacularly indicating a sub 8 2K to me. Also had a lot of juice left at the end!

Indeed looks great, was that 1k not even a pb ? Old 2k will be smashed ..

Lots of volume, slow and easy did the trick..

[Bloodbuzz Corio]

Nice pyramid Jack!

PP 2.2.2 - SS 10,000m 44:00.6 (2:12.0)

HR avg 141 and max 151 - at the lower end of the range for my PP SS rows.

[bisqeet]

Pete 2.2.1
speed intervals: 4k pyramid
Pace target: 1:57.7 previous (derate to 1:58.5)
Df 115
Fletcher WP (17'-15"; 3254m)
3k CD
rest meters: 1462

killing it.
ooh - full out on the first 250 as well - very daring, but paid off. I've seen lesser people (myself included) wither and die going off too fast on the first.
Pulled it off marvelously, with spare for the last as well.
Only hope I can pull off the same later today...

[JohnAd]

I'm probably not supposed to have that much variance between the two.

Don't worry about it, with only 2 intervals you pretty much did the right thing, go for something achievable based on previous work at the start and then go for it on the last one to raise the bar for next time. I'd say that's a great session

I'm wanting to do my day 4 tomorrow as the warm-up for gym. Is it horrible if I don't push for my standard 2.22 because I want to shave something for the gym?

No not at all, you're doing extra anyway. Maybe do something like pick a target you know you can do and try and row it as evenly as possible.

@jack, what a waterfall, I like the story from the rest period hr numbers

@gordon, ballsy set of intervals, yes the intervals are hard but with your toughness you'll be fine and I think you'll surprised by where you end up. Be careful with the 3x1k next week, I'd use the week one pace and not this pace for that, it's the same distance but a lot less rest.

[G-dub]

And it looks rate was a little higher on Jacks row. I recall usually seeing 26's. Talking about 8:00 is too soft now.

[G-dub]

SS - 3 x 20' r22 2:07 - wanted to see HR displacement across the intervals. Higher than I wanted. But within UT.

[mdpfirrman]

@ Gordon - great interval improvement!

@ Nick - I don't think that's a bad idea. Just rowing optional days will help you.

Anatomy of a failed pyramid today for me. Looked at my last round times - 1:46.2. My PB 2K is 1:49.7 pace, so this one was really pushing it for me obviously (though I truly am thinking now my 2K is outdated - I'm showing around a solid 7:15, perhaps a 7:12 or so). So, I tried to match last round's time. I think execution, rather than the pace is what killed me. Lifted in the AM, only took around 30 minutes between lifting and rowing - mistake number one.

Went to the gym, got set up, did 2K W/U (which is decent for the pyramid).

PP Speed Pyramid (2nd time through) - Goal 1:46.3 (last time through)

250 / 1:44.8 / 32 - Mistake 2 - starting out too high.
500 / 1:45.2 / 31 - Mistake 3 continuing out too high.
750 / 1:45.2 / 31 - Do I learn?? Not until I can't catch my breath after this set. Now I'm worried...
1000 / 1:47.1 / 30 - OK, this was friggin' brutal. What to do now?? I know I'm positive splitting and I'm helpless - nothing I can do...
750 / 1:49.8 / 29 - Near HD. Gutting it out was an understatement here.
500 / 1:47.9 / 29 - Actually felt good about at least getting some control back here and finishing it.
250 / 1:43.8 / 35 - Just salvage some pride here...

4000 / 1:46.8 / 31 Avg.

Didn't HD but close to it on the 750 on the way down. Way overshot my time goal. Would have been smarter to start off with something like a 1:47 through the top of the pyramid and then work down from there. Was by far my worst executed pace of the PP so far. Like Greg said, "sometimes you get the bear and sometimes the bear gets you". It got me today. When you look at just time, it doesn't look THAT bad, but for you newer guys, if you overshoot on the front end, your overall times will be a lot worse than if you really empty it at the backend. I had nothing left to empty.

[G-dub]

One of your impressive attributes, Mike, is that you don't quit when it is slipping away from you. That is VERY hard to do. There is nothing more shattering than watching pace rise along with the pain. I would pat myself on the back if I were you. And you are right, the second 750 is the moment of truth in that session!

[bisqeet]

You finished without hd-ING.
Always a good thing.
The 250 and 500 are so easy to go to fast. Especially with standing (sprint) starts.
(1/2, 1/2, 3/4, fullx10 then settle on target)

Going to do mine in about 20 mins. Just finishing up the soup for later....
Speculating a bit what it will be. I'm also a ' went too fast on the first and suffered ' mind of person.
I also don't have a 2k for reference. So I could
A) take it easy and bluff with a 1:45 split (last 2k Dec 15)
Or
go for a 1:42
Which is about where I think I am for a 2k based on 5k timings

Sigh...

[bisqeet]

decided to split the difference and go for 1:43
honestly.... this was my hardest session...ever...


not a lot of time, so just a 1k warmup (with low pull R20 1:45 sprints)
main event



actually ended up paddling the last few meters to get an extra breather as i was generally too fast.
decided to hit the hump and try and neg split down the other side

I then collapsed in a heap. no cool down as soup was ready...

i'll just go look for my iron lung now...

p.s. there is no way im using that average as my target next round - forget it....

[mdpfirrman]

Great work Dean! Nice way to finish up. Don't think you were saving much either there. I know your goal is to do a 6:40 something, so that one looks very on target!! Way to crush it!