Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

@mike @piers - Thanks for the guidance. Since I did 8500m @ 2:17 I will start somewhat above that and let the row come to me. I've been obsessing on a target which is too objective for me I think, especially as I am not training to race but using erg'ing as a fitness platform for (the rest of my) life.

[jackarabit]

Pete 3.3.6
hard distance (out of sequence)
75' UT/AT
df 119
cold start
1600m CD

Sandman row for the Fall Team Challenge. HR right up there at the end due to pace pickup and endsprint but overall about as steady state physiologically as I can produce.

[lindsayh]

Sandman row for the Fall Team Challenge. HR right up there at the end due to pace pickup and endsprint but overall about as steady state physiologically as I can produce.

Nice row Jack - you cracked 300k for the FTC which is pretty cool considering the limits of the PP
(BTW if you look at the Ancients club that would have put you 25th on their list! DarleneB "only" did 1.4m this time around)

[wilkes]

IIRC, his wingman and interpretor, Mr. Gooseflight, may have done.

Don't understand that reference but I think I understand what 'skiff was trying to say. I may be wrong.

Anyway, what I [hope I] demonstrated was the quite the opposite to what you assert, i.e., as average pace increases a negative split of 1" across intervals is unsustainable because the watt difference increases.

Simply stated, 2:08 to 2:07 is a difference of 4 watts; 1:45 to 1:44 is a difference of 9 watts. And so on.

With experience and a little maths, therefore, the ideal may be to seek consistent improvement in watts per interval not seconds (or fractions of) per interval

That is a great observation. I have stopped watching the time on all of my rows. I only watch watts and SPM. I either have a target of watts per stroke on SS or a watts target on a hard row. This has made a world of difference. All psychological but it works for me.

[jackarabit]

Lindsay, the Ancients are all hickory and oxhide. I do better hanging with racers--particularly sprinters. Looks like you are shaping up well for Beantown (as if you are ever out of shape).

[Goldenbarry]

11,000 at 2:08.9 today. Going to begin PP tomorrow.

[jackarabit]

BarryG: You will now be able to enjoy "quality" intervals with more rest between.

[lindsayh]

PP2.1.6
2 full work days so rest Sat and quiet one at home Sunday PM
SS but rate not to plan rules I am afraid - still trying to keep a bit of lower sr stuff in the mix
short interruption for minor family canine emergency

3km @ 2:08 df124 sr18
then break 10min
30' @2:06 sr19 =>7100m

60km this week

[jackarabit]

The cube rule which describes the progression of the ratio power:pace humbles us all. Graphing the power requirements to produce an evenly-incremented progression of pace increase reveals pace as a shallow incline and power as a quarter pipe to impossiblility. The faster one goes the harder it is to go yet faster. The meathead at the oars can never escape this harsh reality.

Traditionally, the clock has been the expedient, practical measure of work accomplished and races won. "Time is the school in which we learn. Time is the fire in which we burn." In an age of power meters, we still clock elapsed time and convert to the universal standard comparator which we refer to as speed or pace. Our training reports commonly employ the metrics of relative pace. Does pace create false assumptions about the indicators of improved performance? Yes. Can we set watts targets in the confidence that they provide a more realistic training metric. Yes. Can we share the wisdom of so doing without invidious comparisons and condescension? I hope so.

[at1839]

Hello PP'ers.

What is your speed-to-endurance workout ratio ?

Example:

8x500@1:51.65, 5x1500m@1:58.6, ratio (watts) 83%
4x1000m@1:53.3, 4x2000m@1:59.59, ratio 84.5%
SpeedPyr@1:52.2, EndPyr@1:59.6, ratio 82.6%

.....

TyL. Paolo.

[aussieluke]

Glenn

Two days off while my wife ran a big event all weekend. It was a small health and fitness expo. I had to work yesterday but spent the day there today. Took part in one stall's competition to win a free month at their gym

60s max push-ups : 40

60s squats: 41

L-sit for time: 1:19 (though was more of a tuck hold)

Someone had done 65 push-ups but even the guy running it said they were rubbish ...but it was just a bit of fun really.

3rd place in the squats to a guy doing half squats lol, 1st in the L-sit


That was my workout for the day anyway.

Not sure whether to skip the last SS day of week 4 or jump to week 5's speed pyramid tomorrow.

Have decided though to do all the SS pieces going forward as low rate true SS pieces though. Can't sustain doing everything hard or medium.

In fact very tempted to replace the endurance intervals and hard distance pieces with SS too. Tempted - but I will resist for now.

[Pie Man]

Back still not 100% annoying but not worth trying 4x1k will leave that tell tomorrow. Going to do a 10k SS today instead.

[G-dub]

Sounds like tough enough work Luke!
Get well Piers, we need your inspiration and good manners!

I did a mixed bag of running, rowing, and light weights in prep for the final pool party of the year.

[mdpfirrman]

Did a lifting workout early this AM, then rested a bit, went to the gym and did the 4 X 1000. Said I was going to finish it though I can tell my aerobic isn't fully back yet (and I'm not sure my strength is quite there either yet).

Finished it, didn't HD, but the 3rd and 4th were hell. No where near where I left off yet.

3:36.3 / 1000 / 1:48.1 / 29
3:36.0 / 1000 / 1:48.0 / 29
3:41.5 / 1000 / 1:50.7 / 29
3:48.6 / 1000 / 1:54.3 / 28

1:50.3 / 29 Avg (full two seconds off last time around for me)

Seems like I was taking it easy on the last couple - not the case. I could not get any oxygen, totally maxed out. Perhaps it was the lifting in the AM but I took a longer break than normal. Clear I lost a couple of seconds progress having two weeks off. Disappointing a bit but I'd hope I'll be back to more accurate times in the next two weeks.

[mudgeg]

Glenn

PP Beginners Week 7 Day 5

3 x 1500m. Plan recommends target pace one second faster than than the 3 x 2k from Week 6 and a consistent pace across all three intervals. So target of 2:03.0.

Actual:

1. 6:09.2/1500/2:03.0/28spm
2. 6:10.2/1500/2:03.4/28spm
3. 6:09.2/1500/2:03.0/28spm

But when one sees Mike doing 1000m intervals at 1:48 after being sick for weeks it does make you realise how far you have to go.......!