Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

Mike, you don't seem your normal self yet, take it easy it will come.

Gordon, Solid intervals, right on target

Nick, welcome back. Good to see you pushing those sprints whether they suck or not.

Barry, great set of intervals for the first go with the long rest, expecting good improvements next time.

Ben, good stuff, won't be long until you think 10k isn't that far really.

PP 3.3.1 4x1k 5' rest
Previous 1:45.9 r29
Target 1:45.5
01:45.3 r29
01:45.2 r29
01:45.0 r30
01:44.6 r30
Avg 1:45.1 r29 MHR 167

Phew, glad that's over, wasn't feeling 100% after slightly overdoing it at a reunion on Friday. Good to make a bit of an improvement over last time.

[G-dub]

Very fine indeed John. Replaces the bad taste of that mile I bet! Well done.

[mdpfirrman]

Nice interval work John! That's a nice solid improvement. Thanks for the concern. I'm feeling OK, just not as fast which is normal after taking off a few weeks.

Back to SS today - 2:17 for 55', so very easy today for me.

[Litewait]

BPP Week 9.1 9000m

41:16.4 9,000m 2:17.5 134 761 22
8:21.6 1,800m 2:19.3 129 743 23
8:18.7 3,600m 2:18.5 132 754 22
8:19.9 5,400m 2:18.8 131 750 22
8:20.6 7,200m 2:19.0 130 747 23
7:55.5 9,000m 2:12.0 152 822 23

Targeting survival and 2:19 trying to learn to generate more power with longer stroke and lower SPM. UT2 I guess at about 2k I realized I had plenty in the tank and I figure I'd try to really concentrate on lengthening my stroke/drive without rating up.

@BPP'ers way to keep cranking.

[G-dub]

Nice piece of work Tim! You chewed through 9K! Well done sir. What is the 761#?

[mdpfirrman]

Nice piece of work Tim! You chewed through 9K! Well done sir. What is the 761#?

My guess - calories burned per hour at that constant pace... Nice work Tim!

[Litewait]

...761, err... heart rate ! !

[G-dub]

With regard to HR, yours seems to be in a nice pocket and very aerobic on that row. I am always happy when mine adjusts to pace changes and doesn't keep going up. Your did that in spades.

[Goldenbarry]

Solid improvement Tim. Strong finish versus your last distance session. Last interval 2 seconds faster pace over 1800 at reduced stroke rate. Looks like mission accomplished!

[Bloodbuzz Corio]

I'm gonna miss heaps of stuff here - but a quick perusal of the last couple of pages did have a few workouts jump out -

Barry that is a great 8x500 - particularly to get under 1:40 for the last one! Nice start to the PP.

Tim great work on the 9k

John that is a fantastic set of 4x1000 - and as Glenn said must have you feeling much better than you did after the mile! 0.8 is a big improvement at that pace. How was your pacing on these - get a negative split in within the intervals?

I'm certainly not getting in a proper PP week this week - jet lag and beer(!) not helping but I have done 2x5,000/2:00r twice in the last few days and both came out at exactly the same time to the tenth of a second (43:50.1) which I thought was worth a mention!

[Street]

Thought I'd post in here as I've been following the thread for a while and have been working my way through the Beginners Pete Plan for the last 9 weeks. I used to have a reasonable level of fitness as I do a lot of climbing, however an injury at the start of the year put me out of action for the last 6 months. I invested in a Concept2 as I quite enjoy rowing, hate running and wanted something fairly low impact to get my fitness back up. I've hit my first stumbling block this week as I've caught the cold my missus has had all last week (the joys of living with a teacher) and am in no mood to train at all.. It's driving me mad!

I was quite happy with last weeks long session though and I managed to hit a current PB on the 8k session on Friday even though I was feeling miserable!

BPP Week 9.1 9000m
37:59.1 9,000m 2:06.6 172 891 24
7:36.9 1,800m 2:06.9 171 888 24
7:36.3 3,600m 2:06.7 172 891 24
7:36.5 5,400m 2:06.8 172 891 24
7:36.0 7,200m 2:06.6 172 891 24
7:33.4 9,000m 2:05.9 175 901 24

BPP Week 9.2 4 x 800m
12:13.9 3,200m 1:54.6 232 1097 27
3:04.6 800m 1:55.3 228 1084 27
3:03.3 800m 1:54.5 233 1101 27
3:03.2 800m 1:54.5 233 1101 27
3:02.8 800m 1:54.2 235 1108 27

I'll be happy when I can get my times down to those of a couple years ago when I was rowing a fair bit in preparation for a trip to the Alps however I've been fairly pleased with my current progress considering I haven't rowed since then and haven't done any real cardio in the last 6 months!

[G-dub]

14K steady state 2:08 r20 done as 6K and 8K. Didn't have a good feeling today. Only have 1 hard session possible this week due to family travels and work and will fit that in tomorrow. I feel different this week for some reason. Less willing and sort of over the whole thing. Lungs feel like they got smaller and legs got heavier! Having trouble sucking it up for the 4 x 1K too. I REALLY struggle with this session mentally because I know how exact it is as a tell. and it doesn't allow any place to hide like the other two do.

[Goldenbarry]

Glenn, I believe I've seen on here that you occasionally ride a mountain bike. I'd suggest you skip your row this week and hit your favorite trail. Better still, If you have a good lamp go for a night ride on that trail. It's an absolute rush! No screen staring back at you, no calculations to run in your head.

As hard as you go at your workouts I'm not surprised you feel a bit burned at times. Throw in some fun cross training and you'll come back to your C2 refreshed and crush a 6:50 2k.

[Goldenbarry]

Steady improvements. Way to go Paul! Eye of the tiger.

[G-dub]

Glenn, I believe I've seen on here that you occasionally ride a mountain bike. I'd suggest you skip your row this week and hit your favorite trail. Better still, If you have a good lamp go for a night ride on that trail. It's an absolute rush! No screen staring back at you, no calculations to run in your head.

As hard as you go at your workouts I'm not surprised you feel a bit burned at times. Throw in some fun cross training and you'll come back to your C2 refreshed and crush a 6:50 2k.

Thanks for the thought GB! I will give it what I can tomorrow, who cares right!? Then I do have a couple of forced days off and then a couple of road rides with my sister planned for the weekend which will be nice.

And I love riding mtn bikes with lights! We have a fun place to ride here in Asheville that is easy to get too. It's a blast during the winter when it's cold and really dark out. We know the trails so well we can still go pretty fast.