Pete Plan Group - Startup Aug 20th thru 22nd

[jackarabit]

Never brushed the bar, Luke! Best yet to come! Chapeau!

[adam1882]

Well done Luke!

[Bloodbuzz Corio]

2000m 1:44.3 6:57.4 r33 FINALLY!!!

Awesome stuff Luke!! Congratulations!!

PP 4.1.6 - SS 8000m 2:11.7 pace (51% of 2k Watts), max HR 146 (66% of HRR). 6th day of a hard week, was very happy to just do the 8k and at this pace today - looking forward to a day off tomorrow!

[mudgeg]

Luke - even though your're an Aussie, I take my hat off to you. Great result.

PP Beginners Week 10 Day 3

8000m. Target pace same as earlier 9.5k (2:13.9)

Actual: 35:45.3 / 8000m / 2:14.0

Just even paced it all the way through, gradual increase toward the end. It's always harder at this point in the week after a distance piece and an interval on the preceding two days.

[Litewait]

BPP Week 11.3 8000m DF116

36:04.2 8,000m 2:15.2 141 785 22 149
7:18.4 1,600m 2:17.0 136 767 21 135
7:15.9 3,200m 2:16.2 138 774 21 142
7:13.3 4,800m 2:15.4 141 785 22 151
7:15.2 6,400m 2:16.0 139 778 23 153
7:01.4 8,000m 2:11.6 153 826 24 165

Hell with SS, punished myself (HR up to 165) in the last 1600m... for the HD yesterday.

@luke - congrats, ahh to be 35 and fit again, although I am betting you are just scratching the surface.
@gordon - easy breezy, nice work.

[G-dub]

Good job Luke! Although I am not sure that "FINALLY" really applies here, you got through the barrier. More good things to come I'm sure.

[john_n]

Luke - Thanks, for another good suggestion. Assuming the grid pictured is one you are using, you must use either one line or one column per day. That’s 1,296 pushups on the entire grid! With regard to running and keeping it simple, I think that Joe Henderson’s advice is excellent for everyone except those who are training to race. His advice was to keep track of either time or distance, but never keep track of both, to keep the runs relaxed and fun and exclude guilt and other possible reasons for finding excuses not to run. I always just kept track of time and would turn around at the halfway point of whatever the total time allotted was.

Barefoot running or its equivalent is supposed to be healthier for the feet, if you can get accustomed to it. I had switched from running to rowing before I ever tried barefoot running and haven’t done much of it, definitely not enough to say I got accustomed to it. One of the books on my future reading list is “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” by Christopher McDougall - a best seller book especially famous among barefoot runners.

CONGRATULATIONS Luke! on joining the sub-7 elite club! Wasn’t pretty? You did more than just squeak by, you crashed it by 2.6 pace seconds in that exponentially climbing region of the power graph. It can be a stormy struggle inside the mind, if that’s what you mean by "not pretty". It probably gets a lot “prettier” in that respect for someone who has done a sub 7 many times and for whom it becomes routine. Like Glenn said, I'm sure there's more to come for you in the sub 7 arena.

Surprising, how all that airflow can dry out the windpipe during a hard 2K. You must have low humidity, like we usually have here in the desert.

Jack - Thanks, the picture was worth 1,000 words and I found a source for what you displayed on the site that Lindsay referenced also, the ISS “Interactive 2,000 Programme” . Bob Spenger pointed me to that site also, but I decided on the Pete Plan instead of what looks like a suddenly much more intensive plan on that site. But it does have the UT1 & UT2 calculators. Bookmarked it and will study it some more, to hopefully improve my technical rowing lingo fluency.

And yes on the other thing regarding Pete’s Plan and HR - I’ve read through the regular Pete Plan several times and don’t see any mention of HR either, only pace and adjustments to pace for certain workouts. But I haven’t looked through absolutely everything on the PP blog. HR training definitely can be useful --- at least, there are training approaches that heavily refer to it.

Lindsay - Bob Spenger, Jack and now you are all three recommending the ISS site, so I will definitely give it some more attention. It does appear to be loaded with resources.

Regarding what Jack said about his enthusiasm for a baseball team: In America, the term “root for” simply means to cheer for and there’s nothing impolite about it. It's a bit of an old-fashioned term and is still sung on a regular basis in the baseball song Jack quoted. Root for and cheer are used interchangeably. Since it is an impolite term in Australia… I'll make sure not to “root for” you to win at BIRC but will instead “cheer” for you to win, like everyone else in the forum will be doing for a fellow forum member.

Paul - Ok, that makes sense. Yes, it is a bit of a bother to take pictures, etc, especially if the erg is not at home where it's most convenient to do all that. Very nice set of 4x1600 intervals, Paul. Steady, focused pace on the first 3 of those four 1,600m and then a solid push on the final one.

Rohan - I’ve seen it mentioned before, to do steady distance at about 50% of 2K watts. Is that just the way it worked out or is that someone’s recommendation for recovery distance pacing? If that’s optimal pacing for recovery distance sessions, then I’ve been rowing all of them except one (the one referred to as “the mother of all warm downs”) too fast, since half of my recent SB 2K would be 121 watts = 2:22.5/500m. I hope you enjoy your very well-earned day off.

Gordon - Nice 8K. Your approach seems exactly like what Pete guided for that particular session, with his words, “then see if you can speed up a little over the final 2000m” ( I looked in BPP because after thinking about what Rohan said about doing his distance at about 50% of 2K time, I wondered if that was what you were doing. But you’re in a different ball game, with the BPP)

Tim - Atonement? Where is it written that its a sin to HD? I hope I didn’t make you feel bad about it, with anything I said, because I was just feeling bad for you, knowing how I’d feel to HD. It's mostly just an awful feeling. Congrats on the solid 8K and the satisfactory thrashing of whatever it was that was being punished.

(If I missed responding to anyone or commenting on anyone's PP work, it was not on purpose and was a mistake on my part.)

Below is the training session I did today. I’ll probably switch for a while, to posting in the forum only 3 days per week, with detailed results only for the 1st, 3rd and 5th sessions of each cycle and only summary data for the recovery days, because I’m being reminded that I need to give more time to other matters in the near future.
Nov 3 PP Cycle 2 Week 1 Day 5
10K hard distance.
1100m w/u & w/d.
Targets in order of priority 1. Pace: 2:01.7, with faster final split.
2. HR: no target
3. Rating: no target
Straps loose, DF 135
After finishing today’s session and putting it in the rankings, I noticed there are two other guys a little ways ahead of me in the 10K HWT 70-79 rankings, so that will be the carrot-on-a-stick to get me to go a little faster and close the gap a little, in next week’s hard distance.

[mdpfirrman]

Nice work Luke! Got back from the gym in Cabo (no Air Conditioning!!) and came on here to see how everyone's training is going. I did find a spinning bike at this Cross Fit gym down the block today. I'm able to do intervals on that a LOT easier than through running. I'm a decent biker, but a terrible runner. Still no rower. Was flipping some big truck tires today. Plus, they have 100 lb (44kg??) Kettlebells! Able to get in some great KB and leg work now. Bought the $20 week's membership.

[Litewait]

Tim - Atonement? Where is it written that its a sin to HD? I hope I didn’t make you feel bad about it, with anything I said, because I was just feeling bad for you, knowing how I’d feel to HD. It's mostly just an awful feeling. Congrats on the solid 8K and the satisfactory thrashing of whatever it was that was being punished.

John, no ego here. I appreciate any and all comments/advice on my progress.

[G-dub]

Hard DIstance - 5K. Car travel and a big presentation today, so leery about expectations going in. Worked out OK - 1:53.4

[G-dub]

BTW - are you guys having to clean up your image files, or are you going about the images differently? No problem deleting the old ones and its only fair, but I wonder if I'm doing it wrong by uploading GIFs.

[Anth_F]

Was flipping some big truck tires today

This is something i really want to get into desperately. But i have nowhere to practice this let alone have some BIG truck tyres

[Pie Man]

Great 5k Glenn the predictions where right on the button sub 19:00. The pressure is on me to step up to the 5k.

Flipping tyres sounds great fun Mike I hope you are getting a few drinks in as well.

Can I just say a big thank you to everyone on this thread/forum. I think you were all on the erg with me today! As I can't explain how else I got through the last 2k, so thanks one and all.

It's not been a great week I had to do three SS rows delaying my 4x2k r5:00 to tonight.

5:00 warm up.

Last time av 1:54.8 at 32spm.

7:39.1 1:54.7 31spm 149hr
7:38.3 1:54.5 30spm 155hr
7:36.5 1:54.1 31spm 159hr
7:33.3 1:53.3 33spm 163hr

Av 1:54.2 31spm Hr 2-3 bpm less than last time. I'll take that. I was so glad to see the last 100m of rep 4, as I had a few 2:00 pulls within the first 500m and had to use the power of this thread to get me back on target. Particularly pleased with the slight rate drop.

[Bloodbuzz Corio]

Worked out OK

I'll say it did. Awesome to see you break 19' Glenn!! Did your lower expectations for this one help help here do you reckon?

On your question r.e. images - I've just been using imgur for all of my pictures and not having any issues with that approach at all.

Rohan - I’ve seen it mentioned before, to do steady distance at about 50% of 2K watts. Is that just the way it worked out or is that someone’s recommendation for recovery distance pacing?

John short answer is just the way it worked out. When I started the PP in the second half of Aug it was certainly going to be an increase in total weekly volume for me, and based on what Pete writes about the SS days and some advice from folks who've done it before I decided to start out conservative on the SS pacing - hoping to have a significant majority (or even all) of the rows below the top end of UT2. Using a RHR of 48 and MHR of 196 the calculations on the ISS website that Jack and others have referenced recently give me a UT2 range of 144-152. My last couple of pre-PP SS rows were 8k @ 2:13.7 (max HR 150) and 8k @ 1:21.5 (max HR 157) - so to be honest this just seemed like a decent starting point, and at that time my 2k PB was 7:10.7 (280.2 Watts) - so 2:12.0 (152.2 Watts) would have been 54% of my 2k value. My SS pace has increased slightly, now doing most as 2:11.x, and so with a 2k PB of 6:59.6 this means my SS power is now at about 50% of 2k Watts - I probably could go a bit quicker on my SS rows without doing any harm, but I'm happy with the progress I'm making and look forward to the SS days because of how easy they are (almost as a reward for the hard effort the previous day) - so just haven't really felt inclined to go faster!

@Tim - nice finish on your 'not quite so steady' state 8k there!
@ Piers - great result on the 4th rep Piers!

[hjs]

Glenn, congrats, and I would say, do it again a few times, you never get the best out if you in one go. Reap what you have sawn.