Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

Pete 3.1.1
Spd intervals
Previous: 1:56.3 from 9/10
Df 120
3.5k WP; 3k CD; 4752 rest meters


Apologia: long morning and early afternoon at Head of Christina regatta (see foto). Something wrong with the long metatarsal on the outside of my right foot. Decided on a consolidation session in lieu of my usual semi-conscious thrash. Chose target of 203W for 7 reps and check the foot before the final rep. 2" slower than previous average but full gas on the last which produced an interval-bound 500m PB 1.4" faster than standalone PB from 2015.

[Pie Man]

Thanks Glenn I think you are right but I'm pretty sure next time i will target 1:47

Nice reps Jack especially that last one, hopefully your foot feels better soon.

[S-man]

Hi guys, have been away for most of the last week and unable to get any workouts in for week 6. So back to the PP today - decided to start week 7 rather than go back through week 6 so I can stay in synch with the rest of you on the PP.

In the meantime this thread hurtles on - can't go back through the entire week, but great intervals Jack, esp the last 500 - shows there's a lot more to come yet!

wk7 D1 8 x 500 r3 1/2' Last time I did this at 2:02.5 r27-28, so had this in mind as my starting pace. Also wanted to start with a strong stroke at a lower rating and up the rate to bring the time down after a few intervals.
Intervals
1. 2:02.4 r26
2. 2:02.4 r25
3. 2:02.6 r26
4. 2:02.1 r26
5. 2:01.5 r27
6. 2:01.5 r27
7. 2:01.5 r27
8. 2:01.0 r29
Average 2:01.8 r27

Since I missed almost all the sessions last week,it was good to get back on the PP and not feel too much fitness loss - pace improved by 0.7s/500 which I'm happy with. More to come, I think, but happy to keep bringing it down at a steady rate.
Sanz

[Edward4492]

Nice set of 500's jack, including the final PR. I wasn't there (Christina), but our club (Cooper River Masters) had a couple of boats. The mixed Masters 8 won their event, and our Women's Masters Quad was first on the water, 2nd after applied handicaps. Hope to be part of the fun in a mixed quad at Navy Day regatta in two weeks. No aspirations other than don't hit anything and don't flip.

[jackarabit]

Hi Ed. I checked the blade colors on some of the masters/vets eights but missed your club entry. Best of luck in Philly. Too late in the yr. for a swim!

[jackarabit]

Now I notice that I set the rest at 5' instead of 3:30 on the 8x500. Duh-uh, no wonder it seemed so leisurely and I had a bazillion rest meters! Had it stored as a favorite on PM4 card. Figures I'd mess up setting it on my new (used) PM5 which I bought from a forum member in CA for 100$ including shipping. After my experience with PM5s at the local Y, I can't believe this one is completely functional as is the flimsy-looking C2 USB stick that came with it.

[jackarabit]

Great progress on the 8by, Sanz. And always in the right direction, never an advance to the rear!

[lindsayh]

This week is a bit messy (away in Melbourne for a night, work is extra day) so decided to delay the start of cycle 2 until next week and do some similar sessions as suggested by Greg last year as a one week extra supplementary option. Gives me a clear run at the standard ones next week
Steady state tho lower srate

PP1.4.1
45' = 10500m @2:08.7
df124, sr18, 163w, MHR142
strapless

[G-dub]

I found my week of wander restfull. I slept very well. It feels like a long time away and has me wondering how jumping back in will feel tonight. We shall see. But I think having a down week is probably a good thing in the end.

[aussieluke]

Rest day today. Was tempted to start week 3 without a rest day as had a forced rest earlier in the week. But mega tired today after my 15k yesterday and then a poor sleep last night as my little boy kept waking up with tummy ache.

Probably not best to attempt 4 x 1000m when not feeling 100%!

[G-dub]

Morning 6K, r22, 2:06, 70%HRR

[Pie Man]

Hope your boy feels better soon Luke.

Interested in how your piece goes tonight Glenn after your break.

Nice piece Sanz seems the break hasn't affected you.

Pp 3.1.2 SS

10k strapless @ 2:08.5 25 spm Av hr 128

Had a day off work today so went to gym at 11:30 which is a good time for me to go. Went well, going to do 10k as hard distance this week so using this to help guess what pace to use.

[mdpfirrman]

Nice 10K Lindsay!

Jack, Sanz, Piers - Nice interval sessions!

Glenn - perhaps if I had taken a week off I would have never gotten sick??

Still battling whatever I've got. Kind of in limbo. Not really THAT sick but certainly not 100%. I've mentioned this before, but I'm a holistic nut job. I take lots of mega supplements, eat bone broth and all that supposedly other good for you stuff. Once or twice a year I start coming down with something and many times my body fights it off (I'd like to think with all the supplements I take). I feel like I've been in that fighting off stage for over a week now. Not full blow out flu, but not healthy either. It's kind of pissing me off at this point.

Decided to row yesterday and just see how it went. 5K really easy (around 2:20). Did some speed intervals (no way I was doing the 8 X 500). I did 4 X 250 and that was rough - 1:47 down to 1:42 (1:45 average or so). Did really light kettlebell lifting and a 2K C/D (again around 2:20).

After that workout felt decent and thought - maybe I'm getting over this. Woke up miserable feeling again (after a rougher night with a headache / body aches all evening - gets worst at night). I'm leaning to just doing shortened rows all week - SS mostly. Might do a 8 or 10 minute push once this week. My biggest concern is that most I've been told is if you don't do speed work /one AT piece every 10 days or so you lose progress. Also, you lose aerobic progress pretty quickly over 50 - so at least hopefully with easier rowing I'll keep some of that. At this point, I'd welcome something telling me I'm going to get better - the full blow out flu / whatever. Just not liking not feeling 100%. Nuff whining...

[G-dub]

Mike, one of the reasons I kept moaning about the 4th week was my memory of the tiredness that can accumulate in us weekend warriors trying to behave like 20 somethings. Adrenaline and camaraderie keeps us going, but once you pause for a minute you realize how intense and consuming it all is. We find a way to pause one way or the other - either with intention or with sickness or injury. Seems like the latter would have more impact on fitness than the former. But regardless, you and I both screwed around for a month or so last year half sick. I would remember that and commit to getting better first?! Stressing yourself won't get you better.

[Slacker]

BPP 7.1 8000m row

36:58.7 @2:18.6 r20

These keep getting longer and I feel like one of these weeks it is going to be too long. I tried hard to slow to my target pace of 2:20.0 at the beginning which ended up causing my rate to drop down to 16-17. I didn't want to rate that low either, so the first 2000-3000m was a struggle to balance pace and rate around where I wanted. After I settled in things went fairly well and I didn't blow up before completing the distance.