Pete Plan Group - Startup Aug 20th thru 22nd

[Pie Man]

@allBPP people, some great rows coming in, the erg is amazing at building fitness when you put the meters in.

@Jack Like the 10'

Like John I have just done a 4' piece, and like John it reinforces just how good Lyndsay as I am nearly 100m behind him in 4'

I managed 1130m @ 1:46.1, was hoping for a bit better but possibly started out a bit slow av HR 153 max 161
1:47.9 @ 36
1:47.1 @ 34
1:45.2 @ 34
1:44.5 @ 34
so all I need to do now is add another 3 mins at 1:44 pace and sub 7 is in the bag

Taking a leaf out of Deans book I did a 8k cool down, I was planning on doing the waterfall as well but my back although much better isn't 100% so it would be silly to push it for 7500m

[lindsayh]

Sat morning
Back to the PP 1.3.5 - hard distance rather than steady as suited better after the "rest" day
10' @2:15 w/u and 2k @2:15 c/d
was hard but maybe 8/10 - controlled
(pb is 8003 2013 - wait til next time)
goal >7800

30' @1:53.5 = 7925m
df127 sr 27 239w
1:53.8
1:53.6
1:53.8
1:53.7
1:52.5

[G-dub]

Nice work Lindsay.

[aussieluke]

PP Week 2 Day 5

No warmup

6000m 1:57.4 r26 (23:29.7)

1:58 for most of the way then 1:55 for the last 1200m

[Bloodbuzz Corio]

Good stuff Luke!

I was planning 3.1.1 today - but woke up with a sore throat and was very obvious during warmup that 8x500 was completely out of the question so just had a paddle and will hope to be feeling better tomorrow.

[jackarabit]

Nice Paul. Uniformly regulated also.

[Kxthor911]

Hey guys, had a rough night at work Thursday night, I thought I tweaked my shoulder (the one that I have hurt a few times.) I was pretty nervous as it was sore all day yesterday but my whole body has been hurting lately as I'm lifting weights for the first time in a couple of years.

I'm taking the weekend off, I'm really scared of getting injured again. It takes several weeks of healing every time. I'm am planning on getting back to it on Monday or Tuesday depending on how I feel. I'll be on week 6.

Shoulder does feel better today, I'm very relieved. Nice job everyone, keep up those meters newbs:)

[Slacker]

Rohan: get to feeling better. Miss all the graphs on this thread lately

Nick: Hope it's nothing and you are back at it soon.

Paul, Lindsay, Piers, Jack, and Luke: Nice rows. Helps keep me honest knowing I've got lots of work still to put in.


BPP6.4 5000m row
22:29.0 @ 2:14.9 r19
2:17.4 r19
2:17.6 r19
2:15.9 r19
2:12.9 r18
2:10.6 r19

[aussieluke]

Hey guys, had a rough night at work Thursday night, I thought I tweaked my shoulder (the one that I have hurt a few times.) I was pretty nervous as it was sore all day yesterday but my whole body has been hurting lately as I'm lifting weights for the first time in a couple of years.

I'm taking the weekend off, I'm really scared of getting injured again. It takes several weeks of healing every time. I'm am planning on getting back to it on Monday or Tuesday depending on how I feel. I'll be on week 6.

Shoulder does feel better today, I'm very relieved. Nice job everyone, keep up those meters newbs:)

Hey Nick, don't know what you've done to your shoulder, but my universal fix for just about anything shoulder, arm, back, next related, is a very sophisticated system involving a clean sock, a firm tennis ball, and a sturdy wall.

Gently work around all the muscles of your back, shoulder and chest until you find some tender spots and trigger points. My favourite is around the back of the armpit area while standing almost side on to the wall - I get nasty trigger points there that cause all sorts of shoulder pain - nowhere near that spot.

Worth a go. Even if it doesn't fix it straight away it will feel damn good. And may take a few goes.

The sock is to help you position the ball exactly by the way, and to stop it dropping on the floor.

[Litewait]

BPP Week 6.4 5000m DF113

Target 2:13.5. These optional days what effort level should I be making? I just can't stop myself from going 95% no matter what the distance. My stupidity knows no bounds.

22:08.3 5,000m 2:12.8 149 812 23
4:28.5 1,000m 2:14.2 145 798 25
4:28.5 2,000m 2:14.2 145 798 24
4:26.1 3,000m 2:13.0 149 812 24
4:24.0 4,000m 2:12.0 152 822 23
4:21.3 5,000m 2:10.6 157 840 23

@ben - nice row, for you to be doing 19spm you must have a much better leg drive than me. My stubby 30" inseam Irish legs are pumping way faster than yours are

[Pie Man]

You may not of see but at the bottom of the page Pete does give some advice,

Week 6 [5000m] – You want to do more? Aim to start this one at the same pace as the 7500m sessions this week, but once you get past half way try speeding up the pace by 1 second every time you feel able to.

[Slacker]

Tim: I'm not that much taller than you, but it could be mostly legs. Looking at your last 2 rows, when you quicken your pace you are dropping your rate also, so the strength is there. I suspect that I don't have your fitness yet. I feel the lower rate lets me catch up with breathing more easily than when I rate faster. What's your MHR? My last 200-300m on my longer rows ends right near my max which is up around 190. From everyone else's I have seen, I think I am part hummingbird and still out of shape.

I have been trying to follow the prescribed paces in the BPP as close as I can, but adjusting them slightly as I see/learn that my technique and fitness are much improved. Today's 5000m was 6:30 minutes faster than my Day 1 BPP 5000m. Lots of time improvements since I started in poor shape and not knowing how to row (not that I I'm good at either now, just much improved from a poor benchmark).

I'm done for week 6. I'll do the 8000m row on Monday.

[mudgeg]

PP Beginners Week 5 Optional Day 4

Did the 2 x 10 min session as I was feeling tired.

1. 2:13.4 (2234m)
2. 2:09.3 (2321m)

After posting 2:12 and 2:11 for 7000m earlier in the week and feeling good on both, really struggled on the first interval and recovered a little on the second. No explanation really, had a rest day yesterday although I guess it was actually a tiring day and I was on my feet for most of it. Today legs felt tired, energy levels were low and as a result very disappointed with my pace which was way off where it should be.

[Litewait]

Debating doing BPP 6.4 [6 x 500m / 2min rest] tomorrow. I am getting more comfortable at setting a target on longer distances, but intervals I am clueless. I want to say start at 2:08 first two, 2:04 second two, and 2:02 and finally 2:00. Is that a rational pattern, or is there some other way I am supposed to structure it?

@piers - thanks. I never even bothered to look at the bottom of the BPP web page, those hints are helpful.

@gordon - I hear you man, it is a dice roll on any given day that I feel like I won't be fighting fatigue. It messes with my head but I am trying to train myself to set a target, follow the plan and just row.

[G-dub]

6 x 250m farmers walk with a playmate cooler jammed full of cold beer.