Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

Ciao Paolo. Table of this PPer's endurance interval power as % of speed interval power follows. Obviously not representative of our largest group of participants by age (40-55yrs).

Cycle 1:

208.7W. 172.9W. 84%
214.7W. 164.2W. 76.5%
192.3W. 166.1W. 86%


Cycle 2:

222.5W. 175.0W. 79%
216.9W. 168.9W. 78%
194.7W. DNS. X


Cycle 3:

210.9W. 167.7W 80.5%
213.3W. DNS. X

[Kxthor911]

@ben - slacker thanks for the nice welcome back.

@mike - thanks to you as well sir

@pie - glad people are noticing I'm back. Thank you too

Shoulder is feeling better as well guys. I just needed a break from the strenuous workouts.

[Kxthor911]

Week 6

Day 2 - 10/12 - 3x2000 4 min rest. Goal was 2:18 actual was 2:17.5

Day 3 - 10/14 - 7500m goal was 2:22 actual was 2:22 @ 23spm

Day 4 - 10/16 - 6x500 last time this was done I did it at 2:10/500. Today my actual was 2:07/500
Not sure if this was to big of a jump but I felt overall ok. The session did suck though. I forgot how wore out I was after a 6x500.

[mudgeg]

@Kxthor - Nick, welcome back, good to have you back on the BPP.

[mdpfirrman]

Nice consistency Gordon - you're progressing very, very nicely. The times come soon enough. Remember, too, you guys are working off of less rest than us on the full PP.

Nick - nice work on the 500 intervals. They always suck. No other way to put it. You learn to relish the suck of it though in a weird way. If the suck is controlled, it's a good session...

[jackarabit]

Pete 3.3.6 (out of sequence)
UT2 SS
8k
Df 119
HR cap @ 140bpm

66%2kPBwatts@70%HRR+RHR

[jackarabit]

Mike, how's your tolerance for same day weights and HIIT coming back from illness? After today's 4x1, do you think that adaptation to overload has survived the gallopng croup? Would HIIT results benefit if lifting was restricted to SS/recovery days?

[mdpfirrman]

Mike, how's your tolerance for same day weights and HIIT coming back from illness? After today's 4x1, do you think that adaptation to overload has survived the gallopng croup? Would HIIT results benefit if lifting was restricted to SS/recovery days?

Yeah, I thought of that and I did push it pretty hard today for coming back but I guess I'm stubborn. I suppose I look at my SS days are "recovery" days from not only hard rowing but lifting too. I am considering after vacation doing more of the style that Glenn / Luke have alluded to - lifting daily, just lifting lighter instead of hard.

[Goldenbarry]

PP day 1. Jack you were right. Compared to the BPP the additional rest almost made these tolerable.

[mdpfirrman]

REALLY strong Barry. That's a great session. Yes, the 3:30 minutes is necessary for power. Impressive that you did the last one at that pace your first time around. The rest is typically insufficient only if you overshoot the early intervals.

[Pie Man]

Comparative %

wk 1.1 245w v 227w 93%
wk 1.2 262w v 220w 84%
wk 1.3 245w v DNF
wk 2.1 276w v 232w 84%
wk 2.2 277w v 226w 82%
wk 2.3 251w v DNS
wk 3.1 286w v 238w 83%
wk 3.2 288w v 231w 80%
wk 3.3 TBD

Not managed to complete wk 3 waterfall yet, hopefully this week...

[aussieluke]

PP week 4 day 6

After two days off

2 x 20' @ 2:09.5 r19 df115

[Anth_F]

PP day 1. Jack you were right. Compared to the BPP the additional rest almost made these tolerable.

Very nice work on that one.

Not being able to erg right now is starting to get me down... it's like my drug, and i desperately need my fix.


Anyway, keep up all the great efforts everyone.

[Slacker]

9 weeks in a row with day one being my new longest row ever. I was a little worried as I was out of town at the end of last week. I didn't do any of the optional rows and haven't rowed since last Wednesday, but it went well. Nice and easy the whole way; flat pacing, no pickup at the end.

BPP 9.1 9000m row
41:26.6 @ 2:18.1 r20

[mudgeg]

Great row there Ben, particularly keeping a consistent pace. I've got my 8500 tomorrow (start of Week 8). Every week I think I can't do another 500m at the same pace and yet somehow.........