Pete Plan Group - Startup Aug 20th thru 22nd

[Bloodbuzz Corio]

Mike - much better to focus on the 5k you did do than the 3k you didn't as you recover I reckon. Good mix of rowing and common sense there in my opinion.

Jack and Tim - great work to get through those two tough ones - and Jack I reckon you can very fairly enjoy a failure that's still a 1:58.0 average!

SS 3.2.4 - SS 8,000m 35:23.2 (2:12.7 pace)

Was planning 2:11.3 to be bang on 35:00 but first few hundred meters made me think the 4x2 had perhaps taken more out of me than I'd accounted for, so just let the pace sit on whatever felt comfortable, including a slight positive split and only ended up a bit over 20 seconds slower that that. HR didn't even quite get into UT2 - but close enough I'm happy not to call these junk meters.

[Pie Man]

Wow this thread moves fast...

Mike I agree with Rohan, you did 5k at a good pace when you are still not fully fit, no point setting yourself back again.

Jack your 750-1000-750 was still at 2:00.6 pace and a 1:58 overall average is great.

Rohan, your 4 x 2k is seriously impressive with the ability to hold such a steady pace and stroke wow.

Tim, you still got the time so it was the wrong way round and you rode the pain.

Ben and Gordon nailing those sessions.

Nick good to see you back.

Strong SS sessions being put in by everyone.

I will probably join in the mile attempt on Friday, but I won't be doing it flat out which I recon could be around 1:46. So I will probably try around 1:49. Of course that may be optimistic

[Pie Man]

SS yesterday, wasn't feeling it so did a slow one strapless 10k @ 2:14.8 24 spm av hr 123 which is mid UT2 for me.

Today was 4 x 2k day...

Last time 1:55.7 average @ 30 spm so targeting 7:43 2k's

2k warm up 10 1:55 pulls every 500m av pace 2:04.5 wasn't really feeling it couple of slight niggles, but decided to give it a go.

7:42.2 @1:55.5 32spm HR 153
7:41.1 @1:55.2 33spm HR 157
7:40.6 @1:55.1 32spm HR 161
7:33.9 @1:53.4 33spm HR 166

Av 1:54.8 @ 32 spm so 0.9sec faster and 1.2 sec slower than my 5 x 1500 last week so a good result.

but this was very tough didn't really settle into it. Had to use rate to increase pace couldn't get solid pulls. Last rep held 1:54.3 tell about 300 to go then emptied the tanks.

However every 2k was faster than my current 2k pb of 7:42.4 which is of course very out of date, and it's certainly set me a testing target for three weeks time.

[jackarabit]

@ Tim: your 4 x1500 on 3' rest is a tight set of three and the flier says you keep it real. Living on the redline is messy.

[G-dub]

Nice work everyone.

Minimum required 8K. Like yours Blood, my HR didn't get up into UT2. Must be due to still recovering. Almost a clean sheet, but fouled up the middle. May need to switch to the watts screen to get it more dialed in

[G-dub]

Shout out to Jack for hanging a good time even with a hiccup. Piers - good days and bad, but it looks great now. And I echo Piers's nice acknowledgements of everyone else!

[jackarabit]

Thanks all for the encouragement! The smell of lilies is getting very strong but I have taken thought (stop laughing!) and it occurs to me that I might get thru a few more core sessions if I do the recovery rows at a recovery pace, 2k pace+25/30" vs. the 2k+18/20" that has become my habit. Strictly 2:30/2:35 splits for me on SS from this point forward.

[G-dub]

Yes! And missing one key session this week wouldn't hurt anyone's feelings if it got you over the hump. But of course we are dealing with a stubborn, tough as leather campaigner so I don't expect it to happen!

[jackarabit]

Paul, thanks. Overlooked the bits worth keeping.

[aussieluke]

Nice work everyone.

Minimum required 8K. Like yours Blood, my HR didn't get up into UT2. Must be due to still recovering. Almost a clean sheet, but fouled up the middle. May need to switch to the watts screen to get it more dialed in

Tut tut... sloppy work lol

I do love the watts screen - it makes it much easier to be consistent, but also it can be very frustrating sometimes it seems easy to consistently hit say 158 watts, or 163 for stroke after stroke, but 160 is impossible!

[aussieluke]

PP week 4 day 3

Absolutely TERRIBLE session today. Worst yet! The return of the dreaded office gym erg and poor air con ...plus 30 deg C weather outside

1000m warmup

5x1500m/5:00r

1500s.JPG (34.41 KiB) Viewed 5083 times

First rep felt fine. Second ok but thought I'd back of slightly so ensure I make it through. Third one was a disaster and was holding on for dear life at the end. Fourth I nearly handled down but pushed on just to finish. Last one I had given up but thought I'd finish for the sake of it.

Just had absolutely nothing left. And normally I can hold a much faster pace at a much lower rate. It was just a mess.

Going to have to stop using the erg at work and make time in the mornings/evenings.

Also I really hate this session in general and would be happy to never do it again!

[Pie Man]

That sounds brutal Luke. Well done finishing as you say there seems little point trying to do any serious efforts at work with those conditions. It reinforces to me how good your 2k PB was.

Nice SS Glenn one day you will get it nice and neat. Funny how 135 isn't into UT2 for you and it would be into UT1 for me. The heart seems to be able to be very different in rate but end up with a similar result.

[JohnAd]

First rep felt fine. Second ok but thought I'd back of slightly so ensure I make it through. Third one was a disaster and was holding on for dear life at the end. Fourth I nearly handled down but pushed on just to finish. Last one I had given up but thought I'd finish for the sake of it.

Just had absolutely nothing left. And normally I can hold a much faster pace at a much lower rate. It was just a mess.

Respect for battling through this one, that must have hurt, I think it was very bold of you to take your 1:53 average from last time and go for 1:50 on the first interval

[aussieluke]

First rep felt fine. Second ok but thought I'd back of slightly so ensure I make it through. Third one was a disaster and was holding on for dear life at the end. Fourth I nearly handled down but pushed on just to finish. Last one I had given up but thought I'd finish for the sake of it.

Just had absolutely nothing left. And normally I can hold a much faster pace at a much lower rate. It was just a mess.

Respect for battling through this one, that must have hurt, I think it was very bold of you to take your 1:53 average from last time and go for 1:50 on the first interval

Silly, perhaps

but the first week I was taking it pretty easy as I didn't want to leave myself nowhere to go.

after my 8x500 this week which was just so much faster than last time, I thought I would just go for it and see what happened and 1:50 came fairly easy. just went downhill very quickly!

[JohnAd]

after my 8x500 this week which was just so much faster than last time, I thought I would just go for it and see what happened and 1:50 came fairly easy. just went downhill very quickly!

I think the speed of improvement between the sprints and the endurance will be very different person to person, for example I'm seeing much more gains on endurance rather than sprints because I haven't really been training long distances at all until I started a couple of months ago. With all your base building I'd expect you to be making great strides on the sprints but maybe not so much on the endurance side as that was already well trained.