Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

I was waiting for that! I was on rowpro and blah blah. Mostly it had to do with being rushed for time rest of day until much later.

[mdpfirrman]

Nice waterfall Lindsay! You are killing it. I think the rest from the back might have done you some good!

Couldn't go on vacation without trying to at least get one PB so I didn't lift before my 5K today. It's my softest PB up to around 10K (another one I need to go aggressively after soon). PB by nearly 7 full seconds. I was hoping for a sub 19:20, but I think I went too hard yesterday on my SS work (2:10 - very fast for me for SS work). Still yet, it's a PB and I'll take it.

3:55.7 / 1000 / 1:57.8 / 26
3:54.8 / 1000 / 1:57.4 / 27
3:54.3 / 1000 / 1:57.1 / 27
3:53.4 / 1000 / 1:56.7 / 26
3:48.7 / 1000 / 1:54.3 / 27

19:27.0 / 5000 / 1:56.7 / 26 (oops, I originally put 29 by mistake - read my blurry phone wrong. No way I could have sustained a 29 SPM pace for the whole thing!).

[Pie Man]

Great way to start a vacation Mike, with a new PB safely in the bag congratulations.

[Litewait]

BPP Week 10.3 8000m DF119

36:12.4 8,000m 2:15.7 140 781 22 144
7:18.4 1,600m 2:17.0 136 767 23 132
7:18.1 3,200m 2:16.9 136 767 21 139
7:16.1 4,800m 2:16.2 138 774 22 144
7:16.1 6,400m 2:16.2 138 774 23 148
7:03.6 8,000m 2:12.3 151 819 24 157

HRM is my new friend. I think I can use this on longer distances to meter myself as to how much is left in the tank (a.k.a HD avoidance)

@mike - way to go dude, enjoy the vacation!

[mudgeg]

PP Beginners Week 9 Day 3

8000m row. Target was my last 8000m in Week 7 (2:12.5)

Actual: 35:33.1 / 8000m / 2:13.3 / 22spm

Seem to have got stuck at around this pace. Really would like to get to sub 2:10 for these kind of distances.

[mudgeg]

PS - great work Tim.

Mike - as Piers said, what I way to start a holiday!

[john_n]

@lindsayh Scorching waterfall, Lindsay! Well if Terry isn’t inclined to participate in forums I can understand - another guy who is training that I told about the forum said it looked too confusing, to him. Confusing or not, Terry probably has plenty of other things to fill his time. If I understand correctly, Terry is in his 70s, so tell him that another guy in his 70s said “hi” and “keep up the good work.”

@aussieluke The Pete Plan will get harder soon enough, Luke, even if you don’t toy with it. Thanks again for the tip about the GTG approach. Pushups are feeling easier already and I may soon have to “toy with it” and add another one to the hourly routine, since GTG doesn’t automatically get harder like the Pete Plan does. Solid work, on the 3x20’ intervals at r22.

@Slacker Good work on the 3x2K R4:00 intervals and at a nice low rating, Ben.

@G-Dub Power outage! Hope it didn’t stay off very long - we had one for a few days, quite some time ago, and had to throw away all the frozen food that had been in the freezer. A few weeks later, we found out that the power company would have reimbursed for any spoiled frozen food, but it was too late because by then we couldn’t prove it.

@mdpfirrman Wow, Mike! You totally blew away your 5K PB, by 7 seconds! Congrats.

@Litewait. Nice, solid 8K Tim! The more you use your HRM, the more you’ll know what to expect in advance, plus other things about your heart. Its a good investment.

@mudgeg Nice 8K, Gordon. It will improve the way you want it to, at its own pace, as long as you keep up the excellent persistence.

Oct 27 PP Cycle 1 Week 3 Day 5
1250m warmup
hard distance (30 minutes timed session)
Targets in order of priority
1. Pace: 1:58.8 for first 20 minutes then faster, to the finish. Previous 30’ SB was 7,528m @ 1:59.5
2. Rating: free
3. HR: anything
Straps loose
DF 140
1250m warm down

Result was new SB of 7,651 @ 1:57.6.
I also wanted to use the average HR for last 10 minutes, to get a reading on LTHR, but that didn’t work out because I didn’t work hard enough to do that and had a lot of energy left. (To get an accurate LTHR measure by averaging last 10 minutes of HR, a person has to go all-out and have virtually nothing left at the finish line.)

30min report
30min charts
Blogged about it at: http://etherealrowing.com/pete-plan-cyc ... -distance/

[Bloodbuzz Corio]

In no particular order...

Some cracking 5x1500s since my last post:

• John A - POW! Sub 1:50 a great milestone for those!
• Mike - perhaps not your fastest but still a good progression, fastest 5th and in any case you subsequently got a 5k PB! Congrats on that!!
• Piers - you should be very very pleased with that result - based on those times you must now own one of the 'softest' PBs in the thread with your 5k time

@Sanz - nice 8x500 there - good consistency shows control, but of a push on the last one, and a sensible improvement from last cycle. On your SPM question I think the monitor essentially always rounds SPM down (not to the nearest whole number) - so for example if you did a 30' piece and took 629 strokes it would still show 20 spm not 21 - which would explain the result you saw.

Waterfall champions:

• Lindsay both the consistency and absolute level of your performance awesome as always
• John N very nice waterfall there - that is a great 2k to finish, and congrats on the 30' SB

@Gordon - nice double session a couple of days back - big meters, and then even if not quite hitting your target still an improvement on the 4x800
@Street - nice pace on that 9500 - lots of us on the PP (like me) doing those distances notably slower than that!
@Nick - sorry to hear about the food poisoning - nice 8000m comeback though - hope you're feeling better now
@Ben - also almost up to 10k too - hope the wrist is okay, nice stuff on your 2k intervals
@Tim - good work to hit the target on the 3x2000 - you'll find a few in this thread who have 2000 intervals as their least favourite workout!

@Paul special shout of for use of the word 'stonking' in one of your posts!

6k 'push' for me today - 23:30.1 (so 1:57.5 average)

Was aiming for 2:00.0 for the first 1000m, 1:59.0 for the second and so on. Had monitor set to only show pace and overall average, happy with how close I was to my targets without any gaming:



Stroke graph from ergdata shows I didn't dial into the exact target pace as much as I'd like (except for a decent 27 stroke streak at 1:58) but for most only -/+ 1" to target so not too bad:

[mdpfirrman]

Nice hard row Rohan.

Very nice SB John! Great work.

Leaving Saturday AM. I'll be out for two weeks from then. Enjoy all.

[Pie Man]

Enjoy the break Mike, better update your pb sig before you go.

[S-man]

PP 4.2.3 - 5 x 1500 last time was at 2:11.1 r23 so aim was to go 2:10-11 for 1st 4

1. 2:10.4 r23
2. 2:10.0 r24
3. 2:09.7 r25
4. 2:09.7 r25
5. 2:08.6 r26
Average 2:09.7 r24

Tried to keep the rate down at 23 in the first interval (which is what I’ve always done this session at), but found it difficult to keep the pace at 2:10. Decided to let the rate creep up and found a very nice ‘sweet spot’ of 2:10 at r24. I know my stroke is weak, which is why I've tried to rate restrict these and focus on improving the power/stroke. So do people think that on these endurance intervals, I should keep the rate down and focus on harder strokes, or forget rate and just focus on improving splits
Sanz

[Pie Man]

Just a few random pick outs below, so many good times being set if you don't post every day you can't possibly keep up.

Good to see it's all coming along well Paul.

Strong 30' John N, and not a max effort as I have said before your times are going to get very interesting in a few cycles.

Sanz, great improvements coming from you. Congratulations.

Rohan, great 6k, especially the target hitting, with the limited data you forced on yourself, is that with one eye on the upcoming BRIC?

To all the BPP's wow, you are all pilling the distance on, hitting your pace targets and you must of all noticed your fitness increase. I tend to browse the memory of the ergs at the gym and I rarely see paces faster than you are doing and certainly not for the distances you are doing, great stuff.

Warning, monologing ahead, it helps me think things out...

Did another 60 min SS on Wednesday, slightly further than my previous (13525 v 13409). I think they are slightly too long for me at the moment, I will drop back to 12k next week and see how they feel.

Yesterday was supposed to be my hard distance, but because of the 80% (as Dean would say) spilling over into my 20% I had to miss it. So I thought, I could put a session in this morning before getting to work at lunch time and it would be good practice for the BRIC where I am bound to have an early start.

It went badly, I decided on a 30' hard distance (I haven't done a proper hard distance for three weeks due to various things) at around 1:58 pace.

Warm up was ok,

Started piece, and started chatting to the woman next to me who had just done a 5k in a nice time (23:30). She was quiet chatty, so spent ten mins chatting about erging etc, while trying to maintain 1:58, which I was, but as I did my rate crept up... I finished chatting around 10 mins, and then I couldn't get my stoke rate down, tried for a bit then bailed. HR was ok, just wasn't happy looking back now I don't know why I bailed but I did. Looking back I should of regrouped and pushed on.

Rested, hydrated and toweled off the sweat for 3 or 4 mins and then dialed in a 5k, was just going to use it as a cool down, but decided to try and rate better. Hit an ok for me rate and pace in the last 2k, for a 20:14 finish time, but my lack of practice and poor execution showed up. Never mind, it's all an experience.Rest day tomorrow then the pyramid on Sunday @ 1:46.7 that should stop me talking to anyone while trying it

[G-dub]

That one made me chuckle, Piers

[mdpfirrman]

Nice work Piers - funny story! I've had people try to talk to me during intervals. Wasn't happening.

Signature updated. I was going through the Predictor model that Gooseflight created based on Paul's Law. It's crazy how accurate that is. Nearly all my predicted times are my actual.

[Slacker]

@Mike: Good job on the PB. Enjoy the vacation.

@TIm: Nice rows this week and glad you like the HRM.

@Gordon: Your times are still nice, even if you are't breaking through yet. I think you talked about taking some time off in a week or 2. You could do that or if you don't want to miss that much, you could also just do the 3 main exercises and skip the optional days for a few more recovery days each week to keep going. Just another option to think about.

@John_N: funny you mention nice low rate for my intervals. That was me attempting to rate up. I'm not able to hold anything over 25 spm for any length of time at my target paces. Nice 30' effort on your session. I notice your spm and see why you say mine is low.

@Rohan: Glad to see you back. Are you making your plots in excel?

@Sanz: Nice 1500s. We (BPP) only have to do 4 and I didn't like it. 5 has got to be especially difficult.

@Paul: Same on your 1750s. Good effort. I dislike the 1500m and 2000m intervals so your 5k training plan looks like a nightmare to me.

@Piers: Properly executing the PP and chatting up women at the same time would be quit impressive (and efficient)


BPP 10.3 8000m row
36:24.5 @2:16.5 r20

Target for the first 6000m @2:18.0 and then pick it up for the end. I was at at 2:17.6 going thru 6000m and then I pulled 2:14.8 and 2:11.6 for the next two 1000m segments. Deciding whether to do the same 8000m again for Day 4 or take the 2 rest days and pickup the 10000m on Monday. If I have time I may do it at an easy target just to get more meters in. I know I can't rush fitness, but stamina seems to be my limiting factor right now and more easy days should help with that.