Pete Plan Group - Startup Aug 20th thru 22nd

[Street]

Whoop.. I hit my target last night. I was aiming for a 41min 10km but managed it in 40:36.2! Next stop 40mins.. That's going to be hard though.

8:15.1 / 2,000m / 2:03.7 / 24
8:12.0 / 4,000m / 2:03.0 / 24
8:10.3 / 6,000m / 2:02.5 / 24
8:06.5 / 8,000m / 2:01.6 / 24
7:52.3 / 10,000m / 1:58.0 / 24

Beat my best by almost a second so I must be doing something right.

Good work! Unfortunately our distance starts to increase again next week, just as we've got comfortable at 10km..

[JohnAd]

Some great 10k coming in from the BPPers

Sanz, Mike, good to have you back, looks like you'll both soon be back on top form

PP 5.3.2 SD 10k @ 2:04.7 r22 MHR 138
Nice and steady, wasn't feeling good at the start but felt OK for the last 2k, hopefully whatever it was yesterday is leaving the system.

[G-dub]

10ks are rolling. In my experience once you get to 10K and 40+ minutes it gets easier to add more length or time. You've built a foundation now that you didn't have when say going from 5 to 10K. The only challenge is that you are sitting on the machine longer more often which can get tedious. But eventually, these long nice rows become quite addictive and something I look forward to because they are getting to a length that is doing us some good, they are satisfying and they really let the stress out.

[Bloodbuzz Corio]

Sanz - welcome back and Mike good to hear you've been able to get some SS work in again - defo make sure you take you time getting back into the hard or fast stuff and don't forget the slower work is still doing a heap of good!

Street - nice work on that 10k - my first objective when I joined the board in March was to break 40' for 10k and I was further away than you are now - it'll be well within reach very soon if not now given your rate of progress.

Gordon - I'd say the way you should look at that 5.4 seconds is just an opportunity for another PB soon - this one with the 44' milestone!

Paul - nice stuff on the 2k a few days back - I was interested to see where you'e going to add some HIIT - are you swapping that in for one of the other PP5k sessions or are you wrapping that up? I thought I recalled you saying you were going to line up the PP5k again when you finished the first run through but may be mistaken?

John - smoking on those 4x1k - your ongoing improvement this far after we all started is awesome - do you have a target for your 5k PB effort this week?

Following my race on Saturday I did 10k SS (2x5000/2:00r) on Sunday, day off yesterday then waterfall endurance interval today. Turns out this was the first time I'd done this since September - so wasn't totally sure what pace to kick off at. Final average pace today of 1:53.6 is a (perhaps not overly meaningful) -0.9 to the last time I did this - but only +0.1 to my 5k time which I'm happy with.



PE here was pretty reasonable and had a negative split in all three intervals, but unfortunately the ergdata export only has the first 8 strokes in it - I would really like to have seen how things did play out during the intervals in some more detail.

[mudgeg]

@G-dub - Glenn, you are absolutely right I do find the 10k strangely addictive and satisfying. I had my head phones on for the 10k last night and didn't like it because I couldn't hear the sound of the machine. There is a rhythmic whoosh to the damned thing when you have a piece under control and you have settled into your pace - soon as you get that sound you know you have it cracked!

[JohnAd]

John - smoking on those 4x1k - your ongoing improvement this far after we all started is awesome - do you have a target for your 5k PB effort this week?

Oddly the 4x1k is the session I've improved the least on, "only" 1.1 seconds off since the first round. Target for Friday is 18:20 but I'll need to come up with decent pacing plan to get there without dying after 3k.

Also good waterfall, +0.1 to 5k is very good.

[mdpfirrman]

Nice Waterfall Rohan. Street, you are killing it! You'll be a contender for a sub 7 2K when you start getting into the PP itself.

SS again for me today. Around 13750 in an hour. I forget the exact pace (have it on my phone) but around a 2:10.

I was looking over my best PP performances and it was the 2nd time around as a group when I was doing my best (and thought a 7:15 might be in the works for me or possibly lower). I went back over my "season" on the C2 log and saw that was in September and early October (mostly September though). Went back and saw that my longest month in meters was August (around 250K). Coincidence? Who knows. I do plan on upping my meters for December and January again and then working in two rounds of the PP before my race in February. I'd settle for not losing progress but if I don't break down again who knows.

[G-dub]

What race are you doing, Mike?

[mdpfirrman]

What race are you doing, Mike?

Same one as last year. Just a local race - Cincinnati Indoor Rowing Championships (in Northern KY actually). Not a huge race (nothing like Rohan's race venue). Just around 6 competitors last year in the 50 and over group. Mike Robertson was in that group though. He's a top flight OTW rower nationally in the over 60 group (I think Mike is 63 now). He finished with a 6:48 or so last year. He's done in the low 6:40s also. I think he mostly competes in OTW now and holds a few regatta records for his age group.

[JohnAd]

Paul, nice work off 1 min rests, 100% is all you can give. I've been looking at the PP5k lite plan to keep me ticking over after my race and give me a bit of variety. What do you think of the plan so far? It seems to be working for you.

PP 5.3.3 Waterfall
Previous 1:51.5
Best 1:51.1
Target <= 1:51.0
3000m 1:50.4 r28
2500m 1:50.2 r28
2000m 1:49.7 r29
Avg 1:50.2 r28
MHR 174
500m WU, 1k CD

Whatever it was that has been holding me back earlier in the week seems to have gone, wasn't confident I was going be able to hold the required pace today but after the first 1k it was feeling good again. Last one hard for the last 500m so pulled out my very ragged get to the line sprint but not quite seeing the low 1:40s that I'll need next Saturday

[JohnAd]

Thanks Paul, look forward to your full write up.

[mdpfirrman]

Nice work John. Remember, the paces of the Waterfall are supposed to be based roughly around your 5K times, so that's a solid workout. It's harder hitting those 1:40's when you've already done a lot of meters. I wouldn't worry too much if I were you. Your training has been really solid.

50' for me today at 2:09 or so. Aerobic slowly coming back to me.

[mudgeg]

PP Beginners Week 13 Day 2

4 x 1000m. Target pace was Week 9 4 x 800m. Felt terrible, no excuses really just sitting in a dull meeting all day with the usual bad coffee and no real desire to go to the gym on the way home.

1. 3:59.9 / 1000 / 1:59.9
2. 4:00.9 / 1000 / 2:00.4
3. 3:59.0 / 1000 / 1:59.5
4. 4:00.3 / 1000 / 2:00.2

Poor results by any standards. Really dislike those endurance intervals even on a good day. The 1k distance is just not enough for me to settle into a pace and oddly I can do 1500m at almost the same kind of pace.

[mudgeg]

Thanks Paul, appreciate that.

[G-dub]

I think I have made the transition over to IP-2K plan for next two months before my race, which frankly I am not as up for as I would like at the moment. I have loved this PP season and its been great being part of all the hard work and achievements. I feel good about my improvements with close to 2 seconds per split across the board from last year, although one session eluded me which is the impetus for a little change. In case anyone cares:

- improved 8 x 500 splits from 1:43.3 to 1:41.7 over last year
- improved speed pyramid to be nicely under 1:45 for the hard parts. Last year I was a little above.
- improved 5 x 1500 splits from 1:53.4 to 1:51.7 over last year
- improved 4 x 2k splits from 1:54.5 to 1:52.6 over last year
- improved waterfall splits from 1:55.1 to 1:52.9 over last year
- never finished a 4 X 1K this time, which hurts. Last time I got a 1:46.5 (I really hope it had to do with where it ended up in the cycle and being fatigued the third week)
- PBs on 10K, 30', 5K (still think I can do better on these though - especially the 5K)

Thanks for the good times! Keep going.