Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

Glenn, thanks a lot for your wise and calming words. The entry list and seeing the names of the 94 nutters who will be giving it their all too has made it suddenly all more real. One week to go, all I can do now is to make sure I'm rested yet sharp and ready mentally to push myself and go for that sweet pain.

[aussieluke]

Did I miss something? I don't get the problem with watts?

[Litewait]

BPP Week 15.4 8,000m DF108

36:44.4 8,000m 2:17.7 134 761 22 139
7:20.5 1,600m 2:17.6 134 761 21 129
7:20.0 3,200m 2:17.5 135 764 22 139
7:22.2 4,800m 2:18.1 133 757 22 140
7:23.7 6,400m 2:18.6 131 750 24 142
7:17.9 8,000m 2:16.8 137 771 25 145

SS target 2:17.9 high UT2. Chickened out on rowing strapless, tried to lower the SPM down to 21, but with a lowered DF need a stronger stroke to manage that, as I end up putting my back to work to help out the legs which is counterproductive (and painful). I guess I could target 2:20 and 20 SPM, but that seems like a step backward. Looks like it's 23/24 minimum for me now. With 60 RHR, 168 (guess) MHR, 139 is 70/108 = 73% of MHR. Don't know if that is good or not for these SS kind of rows, sure felt like more work than that.

[Bloodbuzz Corio]

John - I wouldn't worry about the 5k attempt - as Glenn correctly pointed out you've definitely had the most consistency in terms of both execution and progression amongst the PPers in the thread - even not just ending the session but coming back with the 500m and multiple 100m efforts are a testament to your attitude, regardless of the time you do next Saturday.

Like Piers I contracted a bit of a cold at a rather unfortunate time so missed a couple of days of training but definitely on the improve now so anticipating I'll be back at 100% by Saturday and ready to fire!

Would be great to hear which of the 40-49 heats you end up in - hopefully the timing works out so Piers and I can watch you before our race over in the red area at 9:55.

[JohnAd]

Rohan, great to hear you think you'll be fighting fit next week, I'm looking forward to seeing both you and Piers go for it. I think I find out for certain what heat I'm in on Monday but most likely it will be C or B at 9:10 or 9:25.

[Pie Man]

Rohan, great to hear you think you'll be fighting fit next week, I'm looking forward to seeing both you and Piers go for it. I think I find out for certain what heat I'm in on Monday but most likely it will be C or B at 9:10 or 9:25.

Hopefully we can watch your race as our warm up should start around 9:35(?) It would be great to see the culmination of all your training.

[Bloodbuzz Corio]

Rohan, great to hear you think you'll be fighting fit next week, I'm looking forward to seeing both you and Piers go for it. I think I find out for certain what heat I'm in on Monday but most likely it will be C or B at 9:10 or 9:25.

Hopefully we can watch your race as our warm up should start around 9:35(?) It would be great to see the culmination of all your training.

Piers yeah depends on the availability of warm-up machines I guess, but I suppose we may have to start warming up a bit earlier than that even.

I was hoping to do a full PP week last week but missed 2 days so did the hard distance today of 6k - 23:03.8 (1:55.3 pace) was a 'PB' (only done 5 previously) by a bit over 6 seconds, and less than 7 seconds over the 6k time suggested by the Free Spirits pace predictor on the basis of my 5k and 10k PBs. PE reasonable, and nice gentle negative split. Phone currently broken so no ergdata or even monitor photos unfortunately, but certainly happy with the outcome.

[mudgeg]

PP Beginners Week 13 Optional Day 5

3 x 2000m. Plan says to go for the same pace as last week's 4 x 1500m average (2:04.0).

1000m warm up, then:

1. 8:18.3 / 2000 / 2:04.5
2. 8:04.7 / 2000 / 2:01.1
3. 8:51.9 / 2000 / 2:12.9

Felt good warming up and so I had in mind that I would do the first rep at 95% then try for a sub 8 min on the second to get that particular monkey off my back. Well the first went fine but I just couldn't break through on the second although it was a PB. On the third I was just plain exhausted. I should really have gone for it on the first rep, where I think I would have been fine.

On the bright side, my first 2k on the BPP was 8:35.6 in Week 3, so can't be too dissatisfied with a 30 second improvement in a couple of months. Now convinced I should sub 8 by the end of the BPP at least.

[Pie Man]

Piers yeah depends on the availability of warm-up machines I guess, but I suppose we may have to start warming up a bit earlier than that even.

I was hoping to do a full PP week last week but missed 2 days so did the hard distance today of 6k - 23:03.8 (1:55.3 pace) was a 'PB' (only done 5 previously) by a bit over 6 seconds, and less than 7 seconds over the 6k time suggested by the Free Spirits pace predictor on the basis of my 5k and 10k PBs. PE reasonable, and nice gentle negative split. Phone currently broken so no ergdata or even monitor photos unfortunately, but certainly happy with the outcome.

Great 6k Rohan, seems like you have shaken the cold off.

[G-dub]

Nice work Gordon! Nice to see Rohan and Piers getting ready to jam next saturday too. I wish I could be there. Maybe. Ext year.

[JohnAd]

Gordon, yes the 95% one would have taken quite a lot out of you, impressed that you improved on it on the 2nd rep and that you finished the 3rd one at all.

Paul, couple of good sessions there, are you skipping the rest days though?

PP 6.1.5 out of order Hard Distance
I wasn't entirely sure what to do today, I haven't done anything for 2 days and I wanted a fairly hard session and something to give me a bit of confidence particularly with finishing when tired, ended up having another crack at 5k.
01:51.0 r27
01:50.8 r28
01:51.3 r27
01:56.1 r26
01:48.7 r29
18:36.2 1:51.6 r27 MHR 174

Was feeling much better going in and was OK going through 2.5k but with 1800m to go I think I realized that I'd gone out too fast for what was really a training row and not a PB attempt and was going to have to dig too deep to continue at that pace so had a mini rest to collect my thoughts and then finished up with a good sprint from 300m out which was kind of the point. So mostly good, but with a slightly bitter taste in having to pause. I'm going to have another go at this in December though as I know I can improve on this time and beat my old PB.

[Litewait]

BPP Week 16.1 10,500m DF118

47:52.2 10,500m 2:16.7 137 771 25 139
2:18.0 500m 2:18.0 133 757 25 121
...
2:17.4 3,500m 2:17.4 135 764 24 135
2:19.2 4,000m 2:19.2 130 747 25 133
...
2:17.4 6,500m 2:17.4 135 764 26 142
...
2:13.6 9,500m 2:13.6 147 805 27 154
2:16.6 10,000m 2:16.6 137 771 26 152
2:07.4 10,500m 2:07.4 169 881 28 160

(wtf splits @500!) Had to bust it to even get close to last weeks 10k @ 2:16.3. Pace was all over the place couldn't find a groove.

@paul,gordon - way to keep at it.
@john/rohan/piers - best of luck this Saturday.

@all - one question that puzzles me, my RHR from a few years back was at best high 60's. Hopped on the rail today and the HRM read 57 ! Could I really have lowered my RHR that much in 5 months? That sounds too low.

[mdpfirrman]

Tim - not uncommon to lower RHR that much. I've lowered mine into the 50's too. Mine years ago was like yours - mid 60s probably.

John A - Really solid 5K! If that's not a PB, that's still a great time.

Rohan - nice PB on the 6K. Glad you're feeling 100%. Really looking forward to you guys all doing the race next week.

Gordon - solid row on your 2nd interval. Nice improvements from the beginning to now.

Paul - steady improvements Paul. If 2:15 didn't feel hard, you've made a lot of progress.

I did all SS work last week - 72K meters worth (all time high for me in a week). Off to a similar start this week. 55' today @ 2:10 - 12635 (I think). My aerobic is quickly coming back now. My plan is one more week (this week) of SS and then I'll probably join back in the full PP next week.

[Pie Man]

Thanks Tim, and yes I bet you could of lowered your RHR that much, I also bet your blood pressure will be lower as well. My BP dropped by 15/15 within a few months of starting on the erg.

Great 5k John, it's going to be great seeing how you do on Saturday.

Gordon it's all coming together, times will keep on falling for you.

Paul great to see all the training paying off with times you found difficult being 'easy' now. Looking forward to seeing where you end up with your 5k.

Glenn, it would be great to see you there next year, I will be in the 50+ age group then

Mike great to see you getting back to full fitness, and ready to get back on the PP wagon.

My training for the last couple of weeks has consisted of 10k SS work, done around my normal SS pace (roughly 2:11/2) with HR in UT2, av around 124 (UT2<133) no sprints, no intervals just SS distance as my cold has funked me up. Sunday I did the CTC pyramid, with a ok result of 1:39.3 but ultimately I should be closer to 1:36. Last night I did a different 10k so every 2k I did 30 2k pace pulls (1:48) and then relaxed back to a SS pace. Then at the end I 'raced in' the last 250m around 1:42 pace. I learnt that I can still pull 1:48 and below, but I do need to reevaluate my target time for Saturday, so tomorrow will be a 2k 90% test which means trying around 1:51 pace and seeing how I go, then a full day of rest on Thursday and Friday a short session probably in the morning around my race time.

[S-man]

PP Week 11.3 Still struggling to get back consistently onto the plan. Did a couple of SS rows last week when I couldn’t face the 4 x 2k but decided I just needed to get it done. Last time (7 weeks ago ) I averaged 2:11.3/500m r24 but have had a 4 week hiatus since then, so the plan was to go off conservatively at 2:13 for the first few intervals.
1. 2000m 2:12.4 r24
2. 2000m 2:12.6 r24
3. 2000m 2:12.3 r24
4. 2000m 2:11.7 r25
Average 2:12.3/500m r24 - phew, felt better after those were done than during! Not a fast pace but still felt difficult to grind out. It seems as if having a prolonged break has impacted ‘mental endurance’ as much as physical!

Looking forward to catching up with everyone on here again and look forward to John, Piers and Rohan’s race on Sat – good luck guys!
Sanz