Pete Plan Group - Startup Aug 20th thru 22nd

[Kxthor911]

image.jpeg (64.8 KiB) Viewed 5725 times

Week 4 Day 2 3x1000

I was feeling great today after not working out for around 48 hours. I was fueled up and ready to go. Target was actually around 2:09-2:10 500 split and beat that easily. All I can really say is I felt better than I have on the rower in along time today. I can only imagine how you guys feel when you see some of your hard earned meters. Keep those meters coming guys. At this rate I should make a million end of October or beginning of November.

[aussieluke]

My recent sprint intervals were probably not quite indicating sub 7, but had that as a target, planned a Mike C pacing (800m @ 1:46, 600m @ 1:45, 400m @ 1:44, 200m @1:43) and if I couldn't speed up but could hold 1:46 would still have been a PB.

Congratulations!

Never seen that pacing strategy before - I've always just tried to even split. I like the sound of that though. Looks like the sort of thing that could get me through. Any idea where he writes about that?

Don't worry, I've just discovered there are about a thousand old threads about it lol! Plenty of reading to do. But I will definitely try this plan next time - using the exact same splits as you to hopefully go from 7:10 to 6:59

The last two times I did 2k TTs I had to stop, twice in the last few hundred meters, just to catch a breath. Both times those stoppages cost me those extra 10 seconds. No doubt I am going out too hard, so really like the look of that strategy.

[jackarabit]

I believe Paul45 was the last to mention the 800m goal pace+1, 600m goal pace, 400m goal pace-1, wind it up and sprint tactics. Paul also describes an interesting 2k demystification or desensitization training strategy involving a once a week rate-restricted 2k over five weeks w/2" rate increase each succeeding wk and last 500 free rate. Back a few days.

[aussieluke]

Pete Plan day 6

Easy distance

8000m 2:05.0 r23

Only had a 30 min lunchbreak. (this was 33 min - no one noticed)

Would ideally like to do another 8000m this evening but kids are sick so may not be so easy to find some spare time.

[jackarabit]

EDIT to post above plus one re: Paul45's rate-restricted 2k training scheme, should read 2" pace increase and 2 spm rate increase in each successive week.

@ Kxthor911 Joseph: Strong 3x1 with so much on your plate.

[mininick]

Nick, 1.5 to 2 watts per kilo of "fit" wgt. is a smart first year goal. Your fit or normal weight according to adult male BMI tables (which do factor in hgt) is 68 kilos. So 102 to 136 watts is a good power target for most of your training. You will do some low aerobic zone training below that threshold and some HIIT training above the ceiling.

Thanks for this. I haven't seen or heard that as a guide before. My BPP sessions are currently only exploring the upper end of that and well above for the intervals. My usual wattage for Days 1 and 3 is around 135 and my Day 2 intervals in the 170s.

Reading about all the SS work in the normal PP leaves me thinking I am missing that kind of work, but with only three sessions at the gym most weeks there isn't a chance to get that SS session in. Someone else said yesterday that the BPP is more like three hard sessions spread through the week - that's certainly how it's been feeling to me!

[turboskiff]

I believe Paul45 was the last to mention the 800m goal pace+1, 600m goal pace, 400m goal pace-1, wind it up and sprint tactics. Paul also describes an interesting 2k demystification or desensitization training strategy involving a once a week rate-restricted 2k over five weeks w/2" rate increase each succeeding wk and last 500 free rate. Back a few days.

Negative splits is one way to pace a 2K. I myself prefer a method proposed I think in the UK forum: 500m: goal pace-1 / 1000m: goal pace / 1500m: goal pace / 2000m: bring it home+++

Rationale: take advantage of the start. 10 or 12 good strokes and hold at under goal pace -- easy for the first 500m but definitely no fly and die. Settle, slow a little, sit on goal pace for the next 1K. Last 500 start to wind up then unleash with 300/250 to go.

Nice thing about this pacing is that you are always under goal pace. You are never chasing the time. When you arrive at 500 to go it's in the bag. Very motivating.

I hate to see people with a 2K PB of 7:00.5!

[JohnAd]

It concerns me what this says about 5K according to Pauls Law - I don't think I have the guts to go after 1:52.5.

It's not just Paul's law, your intervals point to 1:52.5 as well. The first time I ever rowed regularly on the erg around 12 years ago there were 3 of us who used to work in the same office and there was a gym in the building with a c2 and we all used to do and compare 5k times. My times started at over 20 mins and I think I bought it down to about 19:40 just by doing it over and over again. There was one guy who was probably 5'8" and while possibly not a lightweight probably should have been who did it in 18:45 and it niggled for years that I should be able to do that, that was my real goal when I started the BPP in 2011 was to beat 18:45. the whole sordid history is there on the John tab of the PP sheet if anyone is interested. Anyway what I found with the 5K is that you have to find a pace to do the first 10 mins with that feels hard but "just" does not generate lactic, this pace seems to to be higher than you think it is as it not necessarily a sustainable pace like your 10k pace just that your aerobic system has to be fully switched on, then for me it was "OK only 9 mins to go lets go a smidge faster", then "OK 1.5k to go a smidge more" then "500m to go, what have you got left". basically you only want to generate lactic in a very controlled way once you're past half way.
Your last waterfall you did controlled, how about pushing the pace on the first 3k and seeing what your legs are like if you hold 1:54.0 all the way, my guess is you'll feel tired but fine, then you can imagine breaking 19mins and after that milestone is gone the time will tumble off.

[S-man]

@Rohan - Going sub-7 is definitely hats off time. fantastic row
@kxthor911 - sorry to hear about your SO. Glad she was just shaken not hurt.

Long hard row today. Tried a 30r20. last did this 6 months ago at 2:16.2.
Today 30' r20 - went 6650m at avg pace 2:15.3
I like this session, trying to up the power in each stroke. Will keep working on it.

SS tomorrow then away for 3 days on a business trip so will catch up with everyone when I get back.
Sanz

[Bloodbuzz Corio]

Folks - thanks for all the kind words on the 2k - most appreciated! Today would have been PP 2.3.1 for me but after last night's TT having a rest day today instead!

@ Glenn - great work on the 10k PB - not suprising given the times you've been putting up - especially on the endurance intervals - and they in particular have been a big motivation for me. John makes good points on the 5k time those workouts point to - but equally need to take Paul's law with some pragmatism also - the ratios of PBs (or comparisons of PP workouts to PBs) aren't exactly the same for everyone. One of the other things you've done a great job of in this thread is advising moderation where required - sensible rates of improvement and not needing every workout to be 100% - if you do hit up a 5k PB but it's not at 1:52.5 might just make the following 5k PB easier!

@ Luke r.e. pacing - Luke glad you found some of those threads with some of Mike's writing - I don't think the particular advice about 2k pacing is in the pdf on Greg's blog (https://quantifiedrowing.files.wordpres ... -notes.pdf), it is here viewtopic.php?t=4190&start=74 which is one of the posts that seems to format okay with the firefox plugin Piers mentioned in the 'what is steady state' thread - that thread also includes this link viewtopic.php?t=8295 which has a good selection of Mike's posts.

@ turboskiff - I completely get where you're coming from on the 'always being under goal pace' point on the faster first 500m - and I would expect normally that would be a big thing for me - wanting to aways be ahead, I typically have a big focus on the running average /500m in my rows. Interestingly in the 2k last night I don't remember looking at that line at all after about the first 800m (where I was averaging just under 1:46 - about on plan). I had the monitor set up to show estimated finish time also, and did notice that being at 6:59 for all the pain at the end (and however hard I pulled I couldn't get it below that) - but looking at the stroke by stroke data from ErgData I think my average only got under 1:45 with about 160m to go - by that pont I'd pulled all the 1:42s I was capable of and was desperately trying to hold onto 1:43s and 1:44s. I'm not sure if I'd been under 1:45 for the whole way I'd have been any better able to fight that fade and avoid just missing out or not, (and I obviously was about as close to just missing out as it's possible to get) - but given last night's outcome I'm definitely a fan of the pacing approach I took!

[turboskiff]

As mentioned this is not my advice nor my idea but someonelses

Both are valid. I'm not expressing an opinion just an alternative approach.

[Galeere]

Hard DIstance - 10K. HR always seems to end at 184/185 - 10 beats below seen max.
PB by more than a split

Congrats my friend, training is paying off!

[Galeere]

@Dean - congrats on the 5 million meter mark!

PP 2.2.7 - 2k TT 6:59.6 woot!

Guys I know this isn't a PP workout but thought given how much I've gained from this thread it was more suitable to post it here than the PB thread - hope that's okay.

My recent sprint intervals were probably not quite indicating sub 7, but had that as a target, planned a Mike C pacing (800m @ 1:46, 600m @ 1:45, 400m @ 1:44, 200m @1:43) and if I couldn't speed up but could hold 1:46 would still have been a PB.

I'll be honest as I sit here an hour later I can't actually remember how much it hurt during it - I'm wanting to say it was about as expected until the last 250m, but then I did have a real issue because I was pulling absolutely as hard as I could, but I started slowing down - whilst giving it my absolute all a few of the strokes in the last 100m were at 1:46 and I was really worried I was going to miss out by under a second. (You can see the fade in the pace chart.) Pulled right through the 0m mark but wonder even if I was slightly lucky here on the timing of the strokes to get under the 7:00. Dunno why the Logbook entry says 1211 strokes from ErgData - there were actually 220.

This was definitely 100% - I felt utterly horrid for the the next 30 minutes - feeling pretty stoked now but! Soundtrack was the last 3 minutes of Blur's 'On Your Own', Carter USM's 'Do Re Me, So Far So Good' and then the first 60 seconds of Ned's Atomic Dustbin's 'Grey Cell Green' - though I certainly don't remember that one coming on. And now it's beer o'clock!

Boom! Splendid row, congratulations and thanks for the story!

[Galeere]

Chinny chin chin, Rohan, just by the hair of! Another Pete alumnus made good. Trying to think who else sub-7. Hartmut Dicke summer 15. Maybe Magnus Kack summer 15? Dean in fall 15? Mike, anyone else limbo under?

Jepp, Magnus put it up there last summer and Dean joined during the fall session. Great work posted here.

[jackarabit]

Different clocks for different jocks. I tried the strong negative on the recce of our moderator last summer. Certainly an attractive bit of mental tin foil which apes the backside of the pyramid. Did not work for me at that time. The waypoints idea turned into three desperate goals and a failure replacing a single desperate goal--the classic fly and die with goal-1" (actually 2" in my case) on the wrong end. I did not cite Paul as the originator but as the source within this thread. I have stopped worrying whether it is the creation of the Great Professor or the Great Appropriator.