Pete Plan Group - Startup Aug 20th thru 22nd

[lindsayh]

Quick question on the Pete Plan 'Hard Distance' sessions...
How have you guys been deciding what to do on these days?

I thought I would work up through the ranking distances so have done 5 and 6k then 30' tomorrow then will do 10k and 0ne hour along the way - driven by nonathlon points a bit too this year. Also good for the ctc this month and the IRL this season as well.

[aussieluke]

Quick question on the Pete Plan 'Hard Distance' sessions...
How have you guys been deciding what to do on these days?

I thought I would work up through the ranking distances so have done 5 and 6k then 30' tomorrow then will do 10k and 0ne hour along the way - driven by nonathlon points a bit too this year. Also good for the ctc this month and the IRL this season as well.

Never realised 30' was a ranking piece - I thought it was just the 30r20 that was a sort of 'unofficial' test piece.

Makes sense though I'll do 6k tomorrow and 30' next week.

Still don't fancy that 10k though

[lindsayh]

Not really part of the plan as today is PP rest day but had a problem - had a 4 minute that had to be done this month for the Indoor Rowers League and I hadn't been able to get it done with all the other stuff happening so really on wood today. Family do tonight so had to just try to fit it in after work but couldn't afford to fail!
Turned out well in the end so pleased - had to be careful in the middle to ensure a finish so maybe a few meters left in the tank.
Matches my PB of three years ago and ranks 1 >60y at the moment.

4 minutes @1:38.0 = 1224m
df 135 sr 33 371w
1:37.7 (32)
1:39.0 (31)
1:38.3 (32
1:36.7 (38)

[Pie Man]

@Paul, really envious of you getting to do a 6x1k r1:00 tomorrow Paul.... Not..
@Dean I'd call it impressive
@Luke If you don't fancy it perhaps you should try it?
@Lindsay wow, very impressive there is only one over 50+ person who has rowed further in the time this year! I also have to do 4 minutes today, I'll be aiming for something around 10 seconds per 500 slower...

[jackarabit]

not sure what to call this:
SS or hard or ShardS...
its a longish row with rate changes - sort of like an eddy fletcher warm up on wolverine (Hel)l4 pills..
I might have posted it before -haven't done it for a while (about 6 weeks)...
my only guideline (for this one) is
Watts = 10 X rate (10W SPI)

The R18 "breaks" are sufficient to recover

Lotsa time! Lotsa fiber! EXTENDED LUNCH.

[bisqeet]

Not really part of the plan as today is PP rest day but had a problem - had a 4 minute that had to be done this month for the Indoor Rowers League and I hadn't been able to get it done with all the other stuff happening so really on wood today. Family do tonight so had to just try to fit it in after work but couldn't afford to fail!
Turned out well in the end so pleased - had to be careful in the middle to ensure a finish so maybe a few meters left in the tank.
Matches my PB of three years ago and ranks 1 >60y at the moment.

4 minutes @1:38.0 = 1224m
df 135 sr 33 371w
1:37.7 (32)
1:39.0 (31)
1:38.3 (32
1:36.7 (38)

not much to say there....looks very impressive to me

[mdpfirrman]

As I recover from this flu Linsday, you make me feel quite inferior! That's even before you bring up your friend Terry!

Luke - you can do whatever distanced you want on the hard row day. I don't think you'll HD this time on that 2K test as long as you have a strategy. If you go all out with no strategy, you'll HD again. That's the biggest thing PP taught me last year is pacing even at high levels of performance (for us) is critically important. Even going out 1 second too fast is disastrous.

[aussieluke]

Cheers Mike. I am planning to use the Caviston style negative split pacing ie start at goal pace +1 for first 800m etc

Practiced this during my 4x2000m yesterday - albeit at a much slower pace overall

[Slacker]

BPP 6.3 7500m
34:21.1 @2:17.4 r19
Day 1 at the same distance was @2:19.6 r20

Felt pretty good, I didn't focus on the monitor which I normally do and the rate naturally dropped 1 spm and my pace was a slightly faster. Seemed to feel comfortable until I started getting tired near the end. I think I feel better on these on no rest or after 1 day rest rather than the Day 1 version where I have 2 or more days off. I may do the Day 4 row tomorrow, Otherwise I'm done for the week.

[JohnAd]

I also took the relatively easy way out and did the CTC 4 min piece

I ended up with 1158m 1:43.6 r30
01:44.8 r30
01:44.5 r30
01:43.4 r30
01:41.3 r33

Did this quite carefully and used it as a practice finish for 2k so assuming I was basically switching to 2k pace at 1200m to go and then stepping up at 600m and 200m to go. Worked out alright, it's only the second time I've done it and beat my last by 2 secs. I was tired but not dead at the end although I'm sure I would have been had I done 3 minutes of 1:46 on the front of it.

Lindsay, just having done this makes me even more impressed with your performance than I was this morning, awesome effort.

[mininick]

Such impressive stuff going on in this topic!

BPP W3D2 today. 2x2000m/4 mins rest.
Target: 2:16.0 avg

1. 2:14.8 / r28
2. 2:11.8 / r29

Pretty happy with that. I was probably only at 60-70% effort for the first 1500m of both and then between 80-90% for the last 500m. Felt like I could have given more earlier but didn't want to blow up. It's always a goal for my final strokes of an intervals session to be paced below 2:00, and I've been able to ramp up to this slightly earlier and maintain it for longer as the weeks go on.

As a side note, a happy yet intended by-product of my erging more seriously is that it's supporting my weight loss intentions. The (very reachable) goal is 66kg by my 30th birthday in July. Slow and steady progress. Am down 1.7 kg over the last month (3.7 lbs), but the gym's fancy 'Boditrax' scales say I'm down 5lbs of fat and have gained 1.3 lbs of muscle in the last month. Maybe not 100% accurate in isolation but hopefully consistent in their own level of accuracy!

[Litewait]

BPP Week 6.3 7500m DF113

Target was survival. Karma is a bitch though. First 7500m this week I was one with the machine, this one...not so much. Realizing the machine isn't my enemy, my psoriatic arthritis/anemia is. Just have to remember this is a journey and for me there is no end point Surprised I actually beat my earlier effort.

34:04.4 7,500m 2:16.2 138 774 23

4:36.8 1,000m 2:18.4 132 754 25
4:35.6 2,000m 2:17.8 134 761 24
4:34.0 3,000m 2:17.0 136 767 24
4:31.1 4,000m 2:15.5 141 785 23
4:31.4 5,000m 2:15.7 140 781 23
4:31.1 6,000m 2:15.5 141 785 23
4:30.8 7,000m 2:15.4 141 785 23
2:13.6 7,500m 2:13.6 147 805 22

@mininick - like your attitude, keep it up.
@ben - looks like we are on the same pond, just don't challenge me to a race. What DF are you using?

@everyone - putting up those repeated serious numbers is fun to read about. dedication here is just phenomenal.

[Slacker]

Tim: I set it in the middle of the 4 range when I got this thing 7 weeks ago and haven't touched it since. It seems to report anywhere between 100-110 DF on any given day.

[jackarabit]

Pete 2.3.6 (blowin' off school today)
10' hard (CTC)
df120
2k WP bursts to 189W
40' inverted "happy ending" WD (2k+32")

Heterodox lamo loser execution as usual!
Some people find it difficult to ignore suggestions from the alactic engine.

[Bloodbuzz Corio]

Fridays have been my rest day so far but with the 5 day break while travelling did an 8k SS today - 2:11.7 - HR average of 140 and max of 151 - so didn't get out of UT2.



Back to the serious stuff with 8x500 tomorrow as PP 3.1.1!