Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Week 7.3 8000m

HD half way in. First time ever although I am sure there will be more. Started out at 2:17 which should have been a good match since I did 2:15 on day 7.1. Brutal day at work so I am sure that is part of it. Going to do it tomorrow.

Tim - an unsolicited thought - one point of view is to just flush it and move on to the next session in the plan. Don't give it any importance or power. It will come around again.

[G-dub]

John! I didn't give you near enough props for that 10! That's cruising. You are in a different league.

[aussieluke]

I certainly feel like both you and John are clearly ahead of me on pace, and Luke you might be closer to my times at present but I would definitely not describe myself as quicker than you - as Piers mentioned it'll be fascinating to see who goes sub 7 first - you're all capable of getting it either now or not too far in the future - and I look forward to when you do.

Well it's not me!!!

2000m very easy warmup

few 10-stroke standing starts up to av pace

2k_7-02.jpg (16.5 KiB) Viewed 4906 times

crawl around on the floor for a bit

1000m cooldown

[Pie Man]

Unlucky Luke, still seven seconds off your PB . A few more weeks and it will be in the bag.

[aussieluke]

Unlucky Luke, still seven seconds off your PB . A few more weeks and it will be in the bag.

haha yeah. It is a decent improvement. Another three-week cycle of the PP and I WILL nail it.

What didn't help me, I don't think, was going against my norm and not having the average pace on the screen.

I have a pacing plan and even wrote it on the whiteboard in front of the erg. But not being able to see the average I couldn't really tell how I was doing.

If I'd known I was only 0.6 seconds off I might have been able to push just that bit harder!

[Pie Man]

That certainly could of helped Luke as you say one more cycle and you will be there.

[lindsayh]

What didn't help me, I don't think, was going against my norm and not having the average pace on the screen.

Luke for me the average is a bit distracting esp in the first half as it is still altered by the start strokes. I prefer to look at current pace and elapsed meters around 500m bits - use the pace of each stroke as a kind of line in the sand and have a clear idea of goals for each 500.
That is great improvement of course - well done.

for me Saturday PM
PP1.4.5
8k @2:04
sr20 df128 185w mhr144
strapless

[gooseflight]

I'm also very interested in the topic of how long to continue and what next. I'm sure my decision not to do the 8x500 last week was not just physical but had a mental aspect also - but I really do want to get faster now not slower, I want the peak out the windshield not in the rear view mirror!

@Bloodbuzz
As mentioned I PP'd for around five months. What I found was that my endurance went stellar but perhaps at the expense of top end speed. During that time I rowed 4x2K all sub 7 with a 6:52 in the set.

This kind of outcome may say more about the kind of hurt that I prefer rather than where the PP can take you. I have never done the blue-lipped, rolling around on the floor thing after a 2K.

Something to note about the 8x500s is that they feel tough at the time but they don't hurt us much. It's only 4K of quality rowing at race rate with a lot of rest. When you're in sub 7 territory the work is half as long as the rest and each effort is less than 2 mins so mostly anaerobic. Learn to love them (and 250s) and be sure to do a long slow cooldown to flush lactate.

[hjs]

I certainly feel like both you and John are clearly ahead of me on pace, and Luke you might be closer to my times at present but I would definitely not describe myself as quicker than you - as Piers mentioned it'll be fascinating to see who goes sub 7 first - you're all capable of getting it either now or not too far in the future - and I look forward to when you do.

Well it's not me!!!

2000m very easy warmup

few 10-stroke standing starts up to av pace

2k_7-02.jpg

crawl around on the floor for a bit

1000m cooldown

Thats biting the bullit, very nice congrats, really don,t think you had a sub7 in you NOW. You needed lots or rate to keep the pace.This in combination with your speedsessions gives a good idea how that Works.

See nothing negative in this test. Simply well done.

Ps sub7 for a guy like you is bull, given you rate off improvement you should aim way beyond that.

[aussieluke]

Cheers Henry

yeah I wasn't sure if I was there yet - was hoping for some sort of magic to get me through!

Happy to have 1) not handled down! and 2) PR'd by quite a bit

Will definitely try next time on my own erg at home too. This was again on my office's knackered old poorly maintained model D, plus the air con in the gym is poor and there is no real airflow.

Not trying to make excuses - that was absolutely as hard as I could go and I followed my plan as best as I could - just didn't have the oomph at the end to sprint the last 200m. Should have been 1:43 but was still seeing 1:45/6.

[aussieluke]

Also yeah compared to my rate on my 4x1000, which were not absolute max effort, I was rating a bit high here for the pace

Capture.PNG (118.58 KiB) Viewed 4900 times

[gooseflight]

I was rating a bit high here for the pace

A PB is a PB \0/

Looks like a lactate flood at the finish. Raise the rate to save the legs -- gritty stuff.

[hjs]

Cheers Henry

yeah I wasn't sure if I was there yet - was hoping for some sort of magic to get me through!

Happy to have 1) not handled down! and 2) PR'd by quite a bit

Will definitely try next time on my own erg at home too. This was again on my office's knackered old poorly maintained model D, plus the air con in the gym is poor and there is no real airflow.

Not trying to make excuses - that was absolutely as hard as I could go and I followed my plan as best as I could - just didn't have the oomph at the end to sprint the last 200m. Should have been 1:43 but was still seeing 1:45/6.

No excuses needed, conditions sound not optimal.

The fact you really had no sprint is telling. A nice goal now is getting your 4x1 below 1.45 and your 4x2 below 1.50

[aussieluke]

The fact you really had no sprint is telling. A nice goal now is getting your 4x1 below 1.45 and your 4x2 below 1.50

My next interval workout is 8x500m again.

Here is my last session, which, as it was my first day of the Pete Plan I was taking it a little easy to give myself room to improve...

Capture.jpg (27.16 KiB) Viewed 4889 times

Was going to aim for around 1:42 and ideally 1:39 on the last

[hjs]

Rating is a point, compared to that 2k this was done with a lot less intensity, just looking at the rate. I find if you really go for it, 2k minus is pretty doable. I myself seldom did this session, pace compared to 2k is to fast. But that proberly is me, I have trouble holding back and my training is not aimed at 2k enough.