Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Jack - very solid work! Exciting result.

[Litewait]

BPP: Week 6.1 7500m DF 109

This may be old news to you veterans, but this was literally the first time since I hopped on this thing in June that I felt like I was working with the machine as opposed to fighting it. I was dreading the 7500m and stalled all day before I got tired of this piece of iron mocking me. Target was 2:18 as that is what I did my first 7000m last week in. Even rate for the first 3k when I said to myself drop it a second or two the next 3k, and all of a sudden I with 2k to go I realized I had plenty left in the tank. Time for a cold one.


Time Meters /500m Watts Cal/Hr s/m
34:08.0 7,500m 2:16.5 138 774 22
4:36.5 1,000m 2:18.2 132 754 24
4:35.8 2,000m 2:17.9 133 757 23
4:35.5 3,000m 2:17.7 134 761 23
4:33.4 4,000m 2:16.7 137 771 22
4:33.9 5,000m 2:16.9 136 767 23
4:32.6 6,000m 2:16.3 138 774 22
4:29.4 7,000m 2:14.7 143 791 23
2:10.9 7,500m 2:10.9 156 836 22

[G-dub]

Great stuff Tim - enjoy that cold one! It's nice to walk through doors that open every now and again. And I really enjoyed hearing that you felt one with the machine. Good stuff

[Goldenbarry]

image.jpeg

This is my week 5 day 1 effort.

Yesterday I lifted including squats and lunges. Then I did an easy 6500m. The squats were the first I've done in at least 5 years so I'm starting to get pretty sore tonight.

Tonight's session felt surprisingly good. I feel a lot better after than when I started.

[Galeere]

Pete 2.3.1 (out of sequence)
Spd intervals 4x1/5'R
Pace target: 2:02.1 previous
Df115
EF WP: 3761m
2200m CD

Nice improvement, congrats Jack!

[adam1882]

Two sessions to log since I was last online... great to see such effort in this thread it's inspiring.

Saturday: 800m x 4 / 2 mins rest
The aim was 1:52.7 and I hit exactly that. The last 800m was done in 1:49.6 to bring the average down.

Today: 7000m
A difficult one. The aim was 2:03.6, I limped home in 2:05.0. Until 5500m I was on target but I hit a wall and logged splits of 02:07, 02:09 and 02:14.8. Urgh. Wasn't feeling great before hand so I'll recover and try 7500m on Thursday.

[lindsayh]

PP 1.3.2
45' @2:05
df126 sr24
strapless
weights

[mininick]

Very disappointing session today.

W3D1 of the BPP, meant to be 6000m.
Target: 2:18.00 (same as usual)

HD after 1300m.

Tried again, hoping to just get the metres done and not worry too much about the rate.
HD again after less than 500m.

I just felt wrong today. There are a number of possible reasons which I've written down. Trying to not give myself a hard time and just allow myself one bad session, in the hope that tomorrow I'll be back to normal, but a definite bump in the road.

[Pie Man]

@Nick, hopefully things will be back on track tomorrow but if not then give yourself time this sort of training plan is tough. If you use a gym for your erging then have a look through the memory to see the sort of pace and distance other people are doing, you may well be surprised. On the ergs I use at the gym most of the times are either a very short warm up or a longer (up to 3k) row at a pace significantly slower than yours. In fact there is one gentleman who of a similar height and weight to you who does a regular 3k at around 2:22, when he finishes he certainly doesn't look like he could do the same distance again... There are some people who post some great times, but they are the exception at my gym rather than the rule.

[mudgeg]

Mininick

Piers is right, give yourself time. I had the same last week, did a great 6500m, then a day off, then really pushed the 3 x 1000 and then immediately next day tried 6000m (day 3 of week 4) and was completely exhausted. Tried the optional day 4 as well and also very tired. Taken a couple of days rest and am now mentally and physically back in the groove.

Looking forward to the 7000m tonight (day 1 of week 5). The BPP is pretty tough, we need to push ourselves but also treat it with respect - it's a 24 week plan after all and we are all going to have off days. Just keep going, you will be fine..........

[G-dub]

Time crunched: 5K, r21, 2:07.5 + 1 mile, r28, 151.8. Still not fully recovered from that dang 10K I don't think.

[Joe L]

60 minutes at 1:59.7 and 18 spm last night. 4X1000 later this afternoon.

[Slacker]

Take a long weekend and can't keep up with everything that has gone on. Some PBs, good training rows, and I see some of my BPP buddies struggling.

I know it is hard to resist the temptation to go faster but the distances are increasing each week. This means it is more work even if you go at the same pace. If your pace was good at the start of the plan you shouldn't be increasing it after each row. Of course it depends on what kind of work you were used to doing, fitness level, and technique before you started. This plan is going to have us increasing distance up to 12000m. Imagine doing that and increasing pace each week. It's not really sustainable. These other guys doing the PP have lots of meters under their belt, so it's not good to compare to them. I've been hitting a little resistance/wall somewhere between 5000-6000m as these rows are increasing. I am not completely spent so I have plenty left to work through it and finish. Right now the big benefits are in putting the time in on the machine and not necessarily how fast you are going. Keep putting the work in and don't be discouraged by off days.

My work for today:
BPP 6.1 7500m
target: 2:20.0
actual 2:19.6

3 x 2000m r4 min tomorrow

[mdpfirrman]

Nice row Joe!

Nick - don't worry about it. You're going to have days where you're off for whatever reason. It does get easier with consistency. I used to struggle with 10Ks and now I do 3 of them a week easily -- but it's more like 12K now (except this week being sick).

This is the first 3 days in a row I've taken off of rowing probably since Spring (I hurt my lower back then and had to take a week off). Basically, it's like weight lifting. If you take too long off, it's going to show, but if you stay at it consistently, you're going to show progress. Mine, like many masters, is slower progress (and I was in decent shape but have some knee issues too). Gradually, paces or longer distances aren't a problem -- it's whether or not you want to push it that day.

I'm feeling better today (fingers crossed). Still exhausted but not having to pop Tylenol every 4 hours (and not quite as tired feeling) so I suppose that's progress. Since today is my interval day, I'll hopefully be able to row tomorrow for a shorter, lighter SS day and then see if I'm ready to try a 5K timed the next day. I learned my lesson the hard way last year. I pushed it too soon and ended up sicker for around a week just when I was feeling better. Won't do that this time around.

Ben - exactly right. For the distance pieces, just completion should be your goal right now. Work on form more than speed.

Nice work Adam on your rows but be cautious and don't overdo on the distance sessions.

Paul - nice consistency on your session.

[aussieluke]

Ugh missed a day today, meant to be an easy distance day but been fighting off cold etc all day and tonight I have a full on sore throat.

Tomorrow is meant to be 4 x 2000m

Hoping I'll feel ok to train tomorrow but will see how I feel whether I go for the intervals or do today's distance session instead. May even do the intervals at lunchtime and a shorter very easy distance piece in the evening ...or may end up feeling crap and doing nothing at all.

With those 2k intervals, I guess I should be slightly faster than my hard 5k pace from last week (1:56) but slower than my 5x1500m (1:53.1 avg)...?