Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

BPP 9.5 10' x 2 2'r

20:00.0 4,636m 2:09.4 161 853 27
10:00.0 2,309m 2:09.9 160 850 27
10:00.0 2,326m 2:08.9 163 860 28

Didn't follow Pete's Plan on this one as earlier times this week were pretty pasty. Knew I could beat 2:10. For sure low UT1 on second interval, just hammers home far off I am from a sub 8' 2k.

@paul45 - nice job!

[Anth_F]

PP5KT Week 5 Day 6 (cycle 2) @ 7k hard (which means faster than your steady distances).

Last week started at 2:11.0 and finished @ 2:10.2 ave

Target today was 2:10.5 all the way and sub 2:10.0 and finish strong as i did
in my 1700m reps from 2 days ago.

6' warm up.

30:15.5 @ 7000m @ 2:09.6/23

4:21.0 @ 1000m @ 2:10.5/23
4:21.2 @ 2000m @ 2:10.6/23
4:21.1 @ 3000m @ 2:10.5/23
4:21.1 @ 4000m @ 2:10.5/23
4:21.0 @ 5000m @ 2:10.5/23
4:20.9 @ 6000m @ 2:10.4/23
4:09.3 @ 7000m @ 2:04.6/25

Enjoyed that, so in control.

Never in trouble, felt very strong. on the 30th aug i blew out in a 5k trying to hold 2:11 pace.

Hey Paul... nice improvement in fitness

[JohnAd]

PP 3.3.6 45' SS 2:06.1 r20 MHR 132
Only SS of the week, a bit short but better than nothing.

[jackarabit]

2x20 KB swings
1x10 squats from right hand clean
1x10 squats from left hand clean
1x5 overhead from r/h clean
1x5 overhead from l/h clean
(all w/ 12 kilo bell)

Hybrid UT2 SS with a stinger in the tail.

71%2kW @ 68%HRR+RHR av.HR

[john_n]

@paul45 Paul -if the 5x1250 R4:00 @ 1:52.8 and those 5Ks a 1:58.8 and 1:57.3 are what you did on Oct 22nd, you are doing impressively well in the PP5KT. But perhaps that was something you did years ago, because you didn’t mention cycle#, week or day for those and in your next post you listed week, day and cycle.

What you reported for PP5KT Week 5 Day 6 of cycle 2 looks solid, especially since you said you enjoyed it. And its a very good sign that you felt fully recovered the next morning.

I’m sorry you’ve had serious family issues — there’s nothing worse than negative family issues and nothing better than happy healthy family circumstances.

@aussieluke Luke - your days off aren’t going to hurt your rowing training. Its not that much time. Those few unplanned days off would only make a difference to a super-elite, Olympic class rower who is working as hard as possible for another fraction of a second in a 2K. For you and the rest of us non-elites, a few unplanned days off can counterbalance lost training time by being a deep recharge of the “batteries”. But you are fitting in strength training. So you are not idle by any means!

Strength training is something sorely lacking in my life. When I was reading through this Pete Plan forum, starting from the beginning, reading every word of every post while catching up to what's current… the frequent mention by you and others of lifting, kettle bells, etc… made me self consciously uncomfortable each time, because I’ve done no strength training worth mentioning.

In fact - I just tested myself and at the moment I can do a maximum of 3 full push-ups the right way, before I have to either stop or rest knees on floor to do any more than three in a row. Some time ago, I read a book about the champion marathon runners in Kenya and was reminded of my lack of strength training when I read that they hate to do strength training and some of them can only do two pushups. But… they can run a marathon faster than anyone else in the world.

I have a couple of kettle bells. I used them for a few days while watching youtube kettle bell workouts, then put them in the garage, sitting on a table where they have been gathering dust for months. I have a set of dumbbells . They are outside, in back of the house, gathering dust. (Arizona's largest natural resource is dust...) I have a book on weight training for people over 50. I followed its training schedule for a couple weeks a few years ago, but I haven’t yet found the resolve and whatever else it takes to do it in a healthy and regular way. I have some kind of mental problem which seems to fit the description of cognitive dissonance.

You and others who report or mention strength training are like a thorn in my conscience whenever you mention it, reminding me that its something I need to start doing and persist with on a regular basis. That’s a good thing. Keep mentioning it. Maybe if I hang out with you guys for a long enough time I will somehow get in gear, cure my mental problem and figure out how to get addicted to strength training.

@Litewait Tim- if you had been in the two 10 minute online rowing sessions this morning, you would have been the bronze medal winner in the first session and your 2,326 meters would have put you in 4th place out of 8 (including you) in the second 10 minute session. Nice work.

@JohnAd John- Your 2:06 pace for 45 minutes SS at r20 that you reported today would have put you in third place out of 8 rowers, pace wise, in the first of two 10 minute online sessions I was in today. But of course you can do 10 minutes at a faster pace than for 45', so it would've been an even better race if you’d been there! Good work.

@jackarabit Jack! You are another of the guys who are making me feel self-conscious about not doing strength training. Are all those things (squats, overheads) done with kettle bells? (I know the KB swings are). Excellent steady state hour! Except the last split which I guess was the non steady state scorpion appendage. Nice stinger, after 60 minutes!

PP Cycle 1 Week 2 Day 7 REST DAY
no warmup
2x10min online with several others
Rest Day targets in order of priority
1. Pace: equal to the slowest pace of any of the other rowers, or much slower if the slowest rower had company keeping pace
2. rating: any
3. HR whatever
Straps: loose
DF 135
no warm down

Watched a documentary video while resting on the C2.
Blogged about it at http://etherealrowing.com/pete-plan-cyc ... -rest-day/

The guy in the photo below looks like an expert at resting from rowing.

[S-man]

Hi John_n, a belated welcome to the board. I’m with you on wanting to add some weights to my training – but I’ve been undone before by trying to do too many things at the same time. I’m told that the guy who tries to catch 2 rabbits, doesn’t get either. So I decided to focus just on the rowing and wait until I got reasonably fit before adding weights.

It’s been a hell of a week at work – so struggling to get workouts in.
PP 3.3.2 - SS for 30 min @2:24.8 r20 2 days ago
PP 3.3.3 - the endurance waterfall today. I missed out this session last time round, so my time from the first cycle was 2:13.1 r23. Felt I could go well under that, so aim was to start at 2:12.5-2:13 for the first 3k then speed up.

3k 2:12.5 r23
2.5k 2:11.7 r23
2k 2:10.7 r24
Average 2:11.7 r23

Felt solid throughout and I think there’s more to come if I start to slowly up the rate. Only 3 sessions so far this week, but I felt really fresh and rarin to go for that one – an unintentional taper perhaps!
Sanz

[aussieluke]

John n, if you want to do SOME strength training, and can do a handful of decent push-ups, I would suggest trying the 'Grease the Groove' method of 'practicing' a couple of good reps often throughout the day, as many days as you can.

If you can do 3 with good form, then do 2. Pick a couple of convenient times or places, such as every time you go to the bathroom, fridge, kettle etc. Just drop and do 2 good push-ups. No sweat, no fuss... before you know it you've done 20+ push-ups in a day, 100+ a week.

By that time 2 will be so easy you might find yourself doing 4 or 5 at a time - and your daily totals will double and then some

Just a simple way to add strength work without getting in the way of anything else, including recovery.

[jackarabit]

Every picture tells a story, don't it!

[lindsayh]

summary for the week
Mon - Thursday - nothing at all after minor back injury Mon
Thursday drive 5h to sleepy coastal town for a class of '74 (uni) reunion weekend!

Found a gym with a couple of ergs (increased max df from 130 to 210 after a quick lesson on C2 cleaning - they actually listened and did it)
steady state sessions only
Friday 11k @2:10 df120 sr23 as 2k/5/2/2
Saturday 45' @2:07 sr23 df125
Sunday 45' @2;05 sr23 df128 (back home)

back in the saddle tomorrow thank goodness

[aussieluke]

First workout on my new erg. (And using ErgData)

After two unplanned days off.

PP week 5 day 3

1000m warmup

Time Meters /500m Watts Cal/Hr s/m
30:01.1 8,000m 1:52.5 245 1142 28

7:31.8 2,000m 1:52.9 243 1135 27
7:31.7 2,000m 1:52.9 243 1135 28
7:31.4 2,000m 1:52.8 244 1139 28
7:26.2 2,000m 1:51.5 252 1166 30

1000m cooldown

Goal was 1:53 and faster on the last rep if possible

Didn't have much left at the end. Had to have some Gatorade after second and third reps just to keep me going.

[Pie Man]

How did the new erg feel Luke? Did the seat wobble?

Very strong 4x2k no wonder you felt it.

Good to see you back on the erg Lindsay.

[aussieluke]

How did the new erg feel Luke? Did the seat wobble?

Very strong 4x2k no wonder you felt it.

Good to see you back on the erg Lindsay.

No wobble at all while on board, guess there wouldn't be. Wasn't a problem at all so I won't fuss about it for now.

Glad I managed to hit my goal which was 1 second faster than last time. Think this is my most hated session!

[Pie Man]

Glad it is ok Luke.

Today was 8x500 r3:30 at lunch time which is a good time to erg for me. 2k warm up with 1:47 pulls every 500

Last time 1:47.0 37spm! Fairly flat times last was only 1:45.8 39spm

1:46.9 34 spm 145HR
1:46.7 33 spm 148HR
1:46.7 34 spm 150HR
1:46.3 34 spm 152HR
1:46.2 34 spm 152HR
1:45.9 34 spm 153HR
1:44.3 35 spm 154HR
1:40.7 37 spm 157HR

Av 1:45.4 34spm apart from the last rep finish hr was 4 bpm lower than last time. I raised the df to 119 from my normal 116 which send to help me dig into the stoke.

Very pleased with this. Previous time was 0.2 slower than my last pyramid so there was room for improvement.

Last rep I held 1:38 for the last 200m. Legs were burning like hell at the end.

I have managed to lower stoke rate and improve pace while keeping hr lower. I am still too slow in relation to my pyramid but I will take this. Not looking forward to the 5x1500 at 1:53.6 but that is two days away...

[mudgeg]

PP Beginners, Week 8 Optional Day 4

25 min row, target 1 sec faster than the 8k during the week (2:14.1) which in itself was sub optimal.

Actual: 25:00min / 5636m / 2:13.0 / 23spm

Just returned from my business trip and really struggling this week to fit five days training in. Apologies not to have replied to all the encouragement on the forum this week. Hoping for some better sessions this coming week.

[G-dub]

Good work Luke, Piers, Gordon, everyone.

Yesterday went 2 hrs on the road bike on some nice rolling hills here in the mountains of WNC. Turned out to be a bit taxing by the end. Today 8K, r21, 2K + 25, good HR. Getting nervous about getting back on intense workouts next week.