Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

Rohan, Excellent stalking skills in getting info on the competition. I'm sure you're set for a great time despite the lost second at the start and the early morning start. The summary chart is very handy too and really highlights the effects of time off, one week off the pace but then back in. Thanks for your taper info, I think i'm going to do something similar, plan then ease up a bit in the last week but practice nailing warm up, starts, finish sprints and race pace.

Glenn, interesting watching your experiments, 4x1250 seems a a bit in the no-mans-land between sprint and endurance, must be tough to pace.

Racing experts, is the advice to wait forward at the catch when READY comes on screen or is there a better way?

PP 5.2.4 SS 10k 2:04.0 r22 MHR 142 AvgHR 127
Felt good and even all the way through, trying to keep an eye on technique, worried I might be favouring my right side and rowing unevenly.

[JohnAd]

I think your sub 7 was one of the most shocking and awesome parts of this season and it wouldn't surprise me if it didn't motivate our friend Luke just little bit in addition to those of us that have had it on our minds for a while.

Completely agree, it certainly motivated me.

[hjs]

Racing experts, is the advice to wait forward at the catch when READY comes on screen or is there a better way?

.

Keep it simple, most important is reaction time, be alert! You should be forward sooner, not wait for ready. Pick up the handle in the catch position. For the rest do everything like you are used to.

[mdpfirrman]

Rohan, been a pleasure sir! Was really glad when you decided to join the group. Really happy to see all your improvements over the hard training period. You put in all the required work and saw the benefits! We'll be rooting for you (and Piers) in the upcoming race.

[Pie Man]

It certainly has been a pleasure virtually training with and chasing everyone in this thread. I have got so much out of this, my times have improved so much more than if I had just carried on doing 'what I felt like' every time I sat down on the erg. So thanks everyone, I will continue to read and occasionally post in this thread, but am unlikely to continue with the PP after the BRIC, which is only two weeks away!

In other news, the 'illness' I thought I may of had last week has finally come out as a slight head cold A bit bunged up, and not feeling 100% for the last few days. So the last few days have just been SS 10k rows around 55-60% of my 2k power, keeping HR in UT2, which works out at around 2:12 +- 0.5 for me. Hopefully I can get back to doing some faster work soon.

Oh and thanks everyone for the race tips they are really useful to a novice racer like me.

[G-dub]

Well done Piers! It has been fun watching your times drop week after week. Now you can trust your training. You know what you can do! Stay aggressive!

[aussieluke]

Good luck Rohan!

Only advice I can give is what I would take with me to my first race: work out a plan and try and stick to it. As they say, 'everyone has a plan til the get punched in the face'. ...just try not to get punched in the face!

...try not to get excited and go out too hard. Maybe include in your plan something like: 10 hard strokes but no more, and try not to worry about the average split until 20-25 strokes in.



Got to say I miss being on the Pete Plan and the awesome support of being in this group. Wish I had the training time available to be able to get back on it. Hopefully soon.

[Litewait]

BPP Week 14.3 4 x 8' r2' DF118

8:00.0 1,790m 2:14.0 145 798 25 148
8:00.0 1,790m 2:14.0 145 798 26 150
8:00.0 1,790m 2:14.0 145 798 27 153
8:00.0 1,860m 2:09.0 163 860 28 163

Probably was a bit of wuss on the first three but gave it all I had on the last one. More comfortable on (at least not dreading) these longer intervals.

@glenn - nice tip "on top of the legs with your torso" don't even have to think about the vertical calves or the hips coming forward, it just happens.

[JohnAd]

Tim, nice session, nosy question, was the rating up over the first 3 deliberate, do you find it more comfortable at 27 or 25?

Paul, excellent to see you keeping up the steady improvements.

PP 5.2.5 Hard Distance 30'
Previous 16th Sep 7814m @ 1:55.4
PB May 2012 7937m @ 1:53.4
Target a PB
01:52.9 26
01:52.9 26
01:52.9 25
01:52.1 25
01:50.9 27
8008m @ 1:52.4 r25
MHR 175

Decided to not do another 2k and keep with my original plan so went for 30' hard. Started off nicely, started to become hard after about 12 minutes and I toyed with HDing at halfway but carried on, then when I got to about 10 minutes to go I think I could see 8000 being just possible so started to lift the pace a bit, on the last 6' split I think I went hard a bit early trying to keep over 8000 on the predicted and by the time I was 3 minutes out I had a mini-HD where I had to back off below 2:00 for a few strokes and then a few cycles of arms only then full hard stokes to keep going but I got through it and the end was in sight and I just about gritted out the last minute or so. So overall very happy with breaking 8000m for 30' and that bodes well for a sub 18:20 5k attempt next week and for a sub7 at BRIC, a bit annoyed with myself for almost stopping at the end but glad I pushed through and didn't let go.

[Gammmmo]

Tim, nice session, nosy question, was the rating up over the first 3 deliberate, do you find it more comfortable at 27 or 25?

Paul, excellent to see you keeping up the steady improvements.

PP 5.2.5 Hard Distance 30'
Previous 16th Sep 7814m @ 1:55.4
PB May 2012 7937m @ 1:53.4
Target a PB
01:52.9 26
01:52.9 26
01:52.9 25
01:52.1 25
01:50.9 27
8008m @ 1:52.4 r25
MHR 175

Decided to not do another 2k and keep with my original plan so went for 30' hard. Started off nicely, started to become hard after about 12 minutes and I toyed with HDing at halfway but carried on, then when I got to about 10 minutes to go I think I could see 8000 being just possible so started to lift the pace a bit, on the last 6' split I think I went hard a bit early trying to keep over 8000 on the predicted and by the time I was 3 minutes out I had a mini-HD where I had to back off below 2:00 for a few strokes and then a few cycles of arms only then full hard stokes to keep going but I got through it and the end was in sight and I just about gritted out the last minute or so. So overall very happy with breaking 8000m for 30' and that bodes well for a sub 18:20 5k attempt next week and for a sub7 at BRIC, a bit annoyed with myself for almost stopping at the end but glad I pushed through and didn't let go.

Well done indeed....8000m is a significant barrier to break.

[Street]

Quite a good week for me, although I'm looking forward to a couple days off from rowing over the weekend! I set a new PB for the 10km, I was desperate to get it under 41mins but had to settle for 41:12.9, if I push a bit harder on Monday I reckon I can get it down to 41.

I misread my average time for the 3x2km this week and ended up going a second faster than I needed to in the first two intervals so I flagging come the last one. Still impressed I can do all three, sub 8 now though. I'll have to do a proper timed one to see how fast I can do 2km now, seeing as when I started I managed 8:06 but nearly died doing it!
BPP 14.2 3x2km 4min rest
7:50.3 / 2,000m / 1:57.5 / 27
7:49.6 / 2,000m / 1:57.4 / 27
7:43.1 / 2,000m / 1:55.7 / 26

BPP 14.5 7x500m 2min rest
1:51.7 500m 1:51.7 251 1163 28
1:51.5 500m 1:51.5 252 1166 28
1:51.6 500m 1:51.6 252 1166 28
1:51.3 500m 1:51.3 254 1173 28
1:51.3 500m 1:51.3 254 1173 27
1:51.3 500m 1:51.3 254 1173 28
1:44.9 500m 1:44.9 303 1341 28

I was pleased with my last 500m rep, I went all out to get it under 1:45 and managed it.. Just!

Good luck on the race tomorrow Rohan!!

[mdpfirrman]

Best of luck Piers! You'll do incredibly well. Sorry about having the cold but you'll do fine. All the prep and work will pay off. Been fun trying (and failing) to keep up with you.

Nice work Street! Great work as always John. Very strong! Paul - nice improvements! Steady. Nice work Tim!

[Slacker]

Still reading to catchup on everything I missed but with a quick skim, I see good training for the guys still working and that a handful need good luck on the upcoming races.

I've fallen off the wagon a bit I guess. I was on travel for a week and got sick at the tail end of that which brings me to now, back home and unable to workout. In addition I'm leaving the country for work this weekend, and not back for almost 2 weeks. I had hoped to get another 3 core days in before that happened, but it was not so. Guess when I get back from this one I'll have a lot of ground to make up. I am looking forward to getting back to it when I can.

[G-dub]

John, you continue to set the standard. Always forward. Good work Paul, Street, everyone.

SD: 3 x 20' - always my favorite - HR was low and steady just below the bottom of UT2. Felt recovered and rested.

[Litewait]

@paul - solid work!

@street - hard to call you a BPP with those numbers.

@ben - I'll be waiting for you on the pond when you get back.

@jon - 8k in 30' many more PBs in your future for sure. The only reason I rate up is usually I can't keep the flywheel at a comfortable spin, and always fighting my Irish 30 inch inseam, have to go up and down the rail a few more times than you long legged guys!