Pete Plan Group - Startup Aug 20th thru 22nd

[Pie Man]

@Tim that structure to my mind gives you room to adjust if you have a problem or find more pace. 3000m is the total distance and looking at your times 2:08 for 3000m row is achievable for you so staying at that for the first couple with a view to upping it for later ones seems a good plan. If you do this one again or something similar you could use the average from this one as your target and see how that feels like we do on the Pete Plan.

@Gordon sometimes it isn't there but you still have added over 4000m to your total. Do you do a warm up for these rows? It may help you settle.

@Ben 6:30 Is a great improvement congratulations. BTW do you use a chest belt to measure heart rate? I have found wish minutes to be unreliable on the rower.

[jackarabit]

As Piers suggests, the details on daily BPP goals and execution are in the "24 wks. explained" doc at Wordpress. These aren't ephemera. Imagine you're a fighter jock on a carrier and you zone out on the ready room briefing. There are consequences! Here you stagger on and off the machine and the major consequence you face is loss of sleep and time for other interests.

But somethng else is missing if you don't stay awake in the briefing/orientation to the specific mission. One of these days (wk 7, day 1 for instance) Wing Commander Marston will address the question of optimal burn (stroke rate) for long range missions. Got to make this and every daily briefing part of pre-flight, clip it to your pressure suit, know it like the value of the training depends on it. Know it or blow it. All of the BPP guys are enthusiastic and plenty cerebral so I know it's possible for you all to dog ear the Pete operations manual until you see it with your eyes closed.

[Slacker]

Piers: I have the chest strap. I believe the reading. The rule of thumb calcs have always been way low for me in other activities.

Tim: On the 7 x 500m next week I plan to go out at 2:04ish pace and see how that feels. Looking for it to feel a little easy for the first few, then try and hang on at the same pace through the middle, and hopefully push a little on the last. If it feels too hard early I'll adjust but if it feels too easy I'll wait until I get a few under my belt before adjusting. That's the plan at least until I pull the handle the first time. I'd expect you to be able to have no problem with your plan since you have been quicker than me on everything thus far.

Glen: were you tailgating today?

Gordon: as long as you don't have a bunch of days in a row like that, I wouldn't worry about it too much.

[lindsayh]

PP1.3.6
Should have been SS but went a bit harder to get a 10k for the CTC mainly for terry who is away for a week or 2 and is starting to get serious with the rankings
So I was pacing him today instead of the other way around. Cruisy but a little above SS pacing and sr. Terry's was 39:04 (10s outside his WR)
(and it gets me into the top 10 Nonathlon for the first time)

2k w/u and c/d
10km @1:56.5
df128 sr27 221w
1:58.2 (131)
1:57.4 (139)
1:57.1 (143)
1:57.1 (146)
1:57.3 (148)
1:56.5 (153)
1:56.8 (153)
1:56.0 (158)
1:55.2 (160)
1:54.2 (163)

So that is the first 3 weeks of the PP done and dusted.
69.5km this week - still hanging in there - that's a lot of meters for me but I can feel the progress - really helps to be part of the group

[Goldenbarry]

BPP W6 D1. The plan says 7500 but I settled in for 8600 while distracted by watching my Cal Bears win a thrilling football game. I completed the piece at 2:08.2, 20spm strapless.

[Bloodbuzz Corio]

@ Lindsay - great stuff from both you and Terry on those 10ks! I didn't do the Sept CTC because of focus on the PP - but will try to do a 10k on one of the hard distance days in Oct to get an entry this month.

@ Barry - good work - sounds like an excellent distraction!

PP 3.1.2 - SS 1 hour - 13,524m, 2:13.1.

Whatever was wrong wth me yesterday seemed to be very temporary - felt fine this morning and have been wanting to do a bit more distance for the SS rows so did an hour today. HR ave of 145 and max of 159 - with a bit more of an upward trend overall than most other SS sessions, but despite spending about 12 minutes in UT1 in total, it was mostly on the UT1/Ut2 border with some dips back into UT2.

[aussieluke]

PP week 2 day 6

15k 2:07.0 r22 1:03:37

[mudgeg]

@Piers - yes, I do a warm up before every row. I do some stretches and then generally a 1000m starting gradually then about 75% for about 400m - 600m then slow down until 800m then about 90% to the end. By then I have worked up a light sweat, quick drink, walk around and then ready to go. Should I change the routine depending on the session - ie speed session, speed endurance or just endurance? Any warm up tips gratefully received. As it happens yesterday, I was in a hurry so only did a 500m then rushed into the first interval which could easily have been something to do with it.

@Ben - no it doesn't happen too often. I would say of the 200 odd sessions this year, I've felt a real lack of energy on just a handful. I can feel I am not in the zone almost from the start.

[Litewait]

BPP 6.4 6 x 500m r2' DF113

2:33.5 3,000m 2:05.5 177 908 26
2:08.2 500m 2:08.2 166 870 28
2:08.0 500m 2:08.0 167 874 26
2:06.0 500m 2:06.0 175 901 26
2:05.8 500m 2:05.8 176 905 26
2:01.9 500m 2:01.9 193 963 27
2:03.5 500m 2:03.5 186 939 27 (grrrr....)

Probably underestimated myself. Last rest interval I got a sneezing fit, jumped on the Erg late, was managing between 1:54 and 1:59 so 2:00 was do able. Next time I guess I will start at 2:06.

@jack - busy memorizing the BPP plan, don't want to get caught unprepared at the pre-flight briefing again. Overshooting the carrier landing and having to hit the eject button is less than optimal, I agree

[mudgeg]

PP Beginners Week 5 Optional Day 5

20 min row. Target 1 or 2 seconds faster than 7000m pace earlier this week (2:11.8)

Actual 2:10.9 (4584m)

Would have liked another second of that pace but after feeling very tired yesterday felt a whole lot better today and more confident about the 7.5k coming up this week.

[mudgeg]

PS @ Tim - nice one with the 6x 500m. Not looking forward to those next week!

[Pie Man]

To be honest Gordon I haven't found a perfect warm up myself. I tend to do 2k at around 2:10/3 with 10 hard pulls around the pace the session is going to at 1500, 1000, and 500m to go. This works better for me than my old warm up of row at some random pace for some random distance but I still do find myself 'getting' into the row sometimes way after I have started.
However I do find being rushed a problem which as you say may well be the case with you this time. Good to see today's piece went better

@Ben MHR is such a funny thing. I did get some odd readings from my wrist monitor hence my question but chest straps seem accurate so it just seems to be what it is. Mine is much lower than yours but my sisters is about the same as yours yet she is older than me...

@Lindsay solid 10k

@Rohan, good to have your graphs back to look at.

@Barry, you seem to have found another great distraction hopefully your team wins often so you can take advantage of it.

@Luke Nice SS piece.

@Paul it all seems to be coming together nicely.

@Tim bad luck getting a delayed start for the last rep but good result despite that.

[G-dub]

5K, 2:02, r23. Looking forward to a good week. 8 x 500 tomorrow should bring back reality.

[Pie Man]

PP 3.1.1 8x500 r3:30

Last time was Av 1:48.2 @35 So I targeted 1:48
warm up 2k 10 sub 1:50 pulls at 1500, 1000, 500m.
1:47.9 @36 150 HR
1:47.8 @36 153 HR
1:47.5 @36 155 HR
1:46.9 @37 157 HR
1:46.8 @38 157 HR getting tough.
1:46.6 @38 157 HR Lactate starting to hit
1:46.7 @38 157 HR Hard couldn't pull last stroke so dropped 0.1
1:45.8 @39 157 HR Emptied tank
Av 1:47.0 @37
Closest I have ever been to vomiting at the end of 'exercise' did 2 mins of sliding back and forth on the erg, no handle then went to stretch then back for 2k cool down.

On the face of it that was fine. But I didn't really get into the piece my stroke was weak (7.7W/stroke, I can pull 8.5W/stroke consistently in a piece) and I had to make it up by rating up. I did it, but it would of been nice to at least had one or two of the 500's at 34/35. Perhaps I should adjust the DF up, back seems to be good now.

[G-dub]

Good effort Piers! Doesn't look like you targeted 1:48 at all!