Pete Plan Group - Startup Aug 20th thru 22nd

[Joe L]

Very nice 8X500 sessions, John and Glenn!

I'm another one with the cold bug. I woke up Sunday morning with a chest cold so I took the day off to rest. Felt a little better today so rowed an SS session 10K 1:58.2 at 18spm. Will probably stick with another SS row on Tuesday.

[Goldenbarry]

It seems as though the entire group is either throwing down strong pieces or is under the weather. I'm not under the weather but nevertheless crashed and burned last night. I attempted something I'm obviously not capable yet. BPP 6.2, the 3x2000 on 4 minutes rest was my Sunday night workout. The first one went smooth in 7:49. While resting for the second one I decided on pushing for a PR (currently 7:30). First 500 done at 1:47, held 1:50 for the next 700. 800 to go I thought I was settling in at 1:52 but with 500 to go breathing became really tough. With about 250 left I felt like I was in a tunnel, couldn't hear or read the monitor so I HD'd.

[Goldenbarry]

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[jackarabit]

Barry G: IIRC, one of the BPP 3x2k execution strategies is slow 1st, fast 2nd, slow last so I understand the temptation to TT. As always, one should finish the porridge and lick the bowl clean but maybe you can carry your go for broke idea over to a format where you may profit by a verification-eligible best time. The three 2k reps can be set as single rows interrupted by watching the clock for 4'. Should you make the big score, you can either do number 3 as cooldown, or blow it off. If you score AND finish number three, it pays two bills with the same check. This strategy might not produce the best possible average but I doubt if you'd care. Solid low rate 8k also.

[JohnAd]

I attempted something I'm obviously not capable yet.

I don't think many of us would feel up to going for a fly and die 2k attempt just after a 2k at 5k pace. I'm very impressed you got to 1750m and clearly you're pushing hard. Your 2k PB is going to be toast soon but maybe you can avoid the tunnel by a bit of negative pacing,if you did that pacing backwards with a more normal warm up it might feel a bit more possible

[lindsayh]

PP1.4.2
travelling a bit "off piste" this week but trying to keep the faith so that next week will be more regular for cycle 2

10' @2:08w/u, 2k @2:15 c/d
Wasn't sure about goal as new to this one so just set off and let it fall where it did - say 8/10 PE
8x 750m/3'r @1:46.0
df130 sr29 294w MHR158
1:46.2
1:46.0
1:46.0
1:45.6
1:46.2
1:45.8
1:46.2
1:45.9

[mininick]

I attempted something I'm obviously not capable yet. BPP 6.2, the 3x2000 on 4 minutes rest was my Sunday night workout. The first one went smooth in 7:49. While resting for the second one I decided on pushing for a PR (currently 7:30). First 500 done at 1:47, held 1:50 for the next 700. 800 to go I thought I was settling in at 1:52 but with 500 to go breathing became really tough. With about 250 left I felt like I was in a tunnel, couldn't hear or read the monitor so I HD'd.

I kind of love this attempt. When you feel good, it's hard to not feel invincible! You're clearly going to smash your PB soon. As JohnAd said, pacing it the other way, starting with a full tank around 1.52 pace (still beating your PB) or just above, that last 250m you'd probably have the adrenaline left to push to max. I want to hear chapter 2 of this story!

[Bloodbuzz Corio]

Glenn - they are some fast 500s there - and I see you really got the rating up on these ones! Reckon you're still at a full stroke up at 38/39 or have your shortened up at all there? Are they consistent at those high ratings or are you speeding up at the end and actually getting over 40?

[Pie Man]

2k is going to come tumbling down when you set yourself up for the attempt Barry.

Lindsay, 8 x 750 on 3:00r! I'm not sure what pace that indicates but it's very impressive, what does the rest of the week consist of?

Nice 10k Joe

[G-dub]

Glenn - they are some fast 500s there - and I see you really got the rating up on these ones! Reckon you're still at a full stroke up at 38/39 or have your shortened up at all there? Are they consistent at those high ratings or are you speeding up at the end and actually getting over 40?

On the ones that got higher, they are not fully extended strokes - a little less reach and knee compression at the catch and probably less lean back. Most of them happened at the beginning and the end. I tend to drill the first 15-20 then it takes a few to settle into the rate I was thinking I would do and then it's the push toward the end. I am working with 1:44 r36 right as a base line which feels pretty good. The first interval was 1:43 r36 so could probably rate at 34 if I wanted to. But on all of them the average is skewed a little because of the racing-ish start. I'm sure I gave you more response than necessary!

[G-dub]

Lindsay, nice work. I thought the workout was 6 X 750 3:30' R which keeps it at 4K of work like the rest. Well done adding another 1500!

[Galeere]

Jack - You know I like what you are saying! And you are ready to move the needle without a doubt.
John - Nice session. You inspired me again.

If I had more courage I would have nailed 1:42.5 which would have made me feel very good I was near my goal. But getting closer anyway. I took .6 seconds off my previous best from last summer, which is just what I need to shave off of a certain distances split.

Nice negative splits there too Glenn. Looking very good for the next 2k-TT.

[mininick]

Having to take it a bit easier this week. Was meant to be my (late) third row of BPP W3 but I'm distracted this week by other stuff. I have to use my abdominal muscles quite a lot for work (I'm an opera singer) and they're not used to all the extra work I'm putting them through at the moment. Unfortunately it's impacting my singing at a crucial auditioning time so today's 6000m ended up being only 3000m. I really want to progress with this programme but now is not the week to push myself too hard. Hoping to catch up gradually after this week to get back on track.

[mdpfirrman]

@ M-Nick - take it easy as work / family should come first!

@ Glenn - Really nice times! John is right there pushing you. Noticed (not that your competitive ) you beat John's time by .1 seconds!

@ Lindsay - Strong as always. That looks like a brutal workout!

@ Barry - nice work on the 8K recovery. Sometimes pushing it isn't so bad. You know your limits that way.

@ Joe - nice 10K! Very impressive how you make sub 2:00 pace on long distances look easy.

You all were right. I did a very light 8K yesterday and felt miserable at night. Needing more rest / fluids and time I suppose. I'll keep checking in though.

@ Jack - I forgot to mention your fast paced 500m interval the other day - even with the extra rest, very impressive!

[aussieluke]

PP week 3 day 1

2000m warmup

4 x 1000m/5:00r

1:47.0 r31
1:47.0 r31
1:46.9 r31
1:45.5 r34

2000m cooldown

Well that was "fun". Goal was 1:47 and faster on the last. Had thought about 1:46 but glad I thought better of it.

Last rep was 1:46 for first 500m then tried to steadily increase but ended up eyes closed holding on for dear life. Managed to stay on board and saw a few 1:40s towards the end but not enough. For straight off and was on my hands and knees gasping but forced myself to get back on for super slow cooldown. Took 1000m to stop my glutes from absolutely burning with lactic acid.

Did enjoy this session though. Four reps is just right to really get into it but not too many to start dreading the next.

Though that 0.1s on the third rep is an OCD freak's nightmare. I actually slowed a couple of strokes to get it back down to 1:47.0 av but the summary screen had different ideas.