Pete Plan Group - Startup Aug 20th thru 22nd

[Street]

A couple of productive days for me. I was aiming to do the 10.5km the same speed I did the 10km last week and managed to better my time slightly.. I'm inching slightly closer to a sub 40 10km, only about another 25secs to shave off!

BPP 16.1 10500m
8:35.3 / 2,100m / 2:02.6 / 24
8:32.9 / 4,200m / 2:02.1 / 24
8:31.6 / 6,300m / 2:01.8 / 24
8:28.0 / 8,400m / 2:00.9 / 24
8:18.2 / 10,500m / 1:58.6 / 24

BPP 16.2 5 x 1500m/3min rest
5:50.0 / 1,500m / 1:56.6 / 28
5:49.1 / 1,500m / 1:56.3 / 27
5:49.4 / 1,500m / 1:56.4 / 27
5:49.5 / 1,500m / 1:56.5 / 27
5:50.1 / 1,500m / 1:56.7 / 27

The 1500m intervals were tough this week! I did the optional 4x last week, tried to do the same pace this week on the 5x and managed it just, despite feeling the burn towards the end! I was trying to see if I could get my rate up slightly to 28 but couldn't settle into it after the first rep. I guess a faster rate will come with more experience.

[mudgeg]

PP Beginners Week 14 Day 1

10000m row. Target pace same as last week (2:12.2)

Actual: 44:43.8 / 10000 / 2:14.1

Was really targeting 2:12.0 to get under 44 minutes for the piece but didn't get even close to that. Didn't feel that bad just lethargic and a bit tired - last three 10k's on the plan have all been PB's so I could not really expect that to continue.

@Street - Andy impressive times, oh to be thirty something again!

[JohnAd]

Sanz, good to have you back, a second off your times for 4 weeks off is a good result.

Andy, couple of great sessions there, the ones where Pete throws an extra rep are hard, same pace but 25% more distance, keeping the same split is impressive.

Paul, nice, I like too see a good sprint at the end.

Piers, impressed with your CTC ladder, I'm going to have a go at that next week, I'm glad you and Rohan have set some challenging targets as I wouldn't have clue how to pace it.

Mike, very impressive weekly distance, will be interesting to see how you fare next week back on the plan

Tim, well done for finishing that session, I remember that one being particular soul destroying after the satisfaction of getting to 10k to be told there is a another hill to climb other there. Agree with Piers on the RHR, mine plummeted when I did the BPP and has stayed pretty low since then.

I did my last hard session before Saturday so following the advice off the c2 website I executed my race plan in 3 chunks with rest in between
1000m 1:45.7 r29
500m 1:44.5 r28
500m 1:40.0 r33

So strictly that's not what I expect my race plan to be as there were extra starts in there flattering the times, but essentially I need to get to 1500m in less than 5:18 using as little energy as possible and then bring it home. The 1k reminded me how tough it is going to be but came out of it feeling positive as I was tired but felt I could have carried and the rhythm felt good. I do need to be careful not to get carried away though.

[mdpfirrman]

Nice work everyone. Andy, very impressive 10K. You'll be under 40 in no time.

Good work everyone. Sanz, glad you're back at it. Gordon - you're right, there will be up and down training days for sure. Especially after PBs.

Did 11400 something today at just over a 2:11 pace. My butt is a bit sore from all the SS work but other than that I'm feeling OK. Nice being back at it. Added back in lifting on Sunday, though, still sore from that today. Hopefully, I can do a light lift tonight and get back to it.

I'll ease back into the PP John - go slow at first.

[JohnAd]

Mike, sorry I should have been clearer, yes do back off the pace and err on the side of caution when setting off, but I'll be interested in how it feels and if there is anything left at the end.

[Pie Man]

Thanks Paul for the feedback on the 5kPP very interesting.

So three days to go tell the BRIC, and I decided I better make my last 'hardish row' a 2k piece as I haven't done one for several weeks now and no matter what the indicators are there is nothing like actually doing the distance.

my PB is 7:10.1 so if I go for 90% that is a 1:51.4 for 7:25.6 95% is 1:49.4 for 7:16.6.

I decided also to do it around the time I will be competing so I took the morning off work and got the gym around 9:20.

Did my standard warm up 2k with some race pace pulls (I was going to play around with warm ups during the last few weeks but didn't get chance so will stick to what I know) Set the monitor to the very basic info, so no HR, just stroke rate, what the last pull was and distance to go as the race software won't have estimated finish time I thought best not to have it.

1:51.1 33 spm
1:51.1 33 spm
1:50.2 33 spm
1:48.6 33 spm

7:21.1 @33 (what is it about my affinity to the 0.1:))

Went out trying to keep 1:51 on the monitor, some variation and stroke rate high for the pace (33) even after 500 I was feeling it, increased pace naturally at 1k (wasn't really trying to) managed to resist the urge to chat to some one around 1200m (as I was about to say something I thought why are you even thinking of speaking...) then another slight increase in pace at 500 to go but no sprint at the end.

So ended up at 93% of my PB, felt a bit drained at the end, not falling off the erg, as to a sprint, I don't know if I stopped myself because I didn't want to go too hard or if I just didn't really have it... I'm pleased I did it, but I don't know myself well enough to have an answer to the $64,000 question, what I should pace for the race, as if I go out at 1:50 I'm not going to get close to my PB, but if I go out at 1:48 then I could end up blowing up and crawling across the line.... Decisions decisions

[S-man]

Sanz, good to have you back, a second off your times for 4 weeks off is a good result.

Thanks John, although I suspect the reason I didn’t lose too much is that there wasn’t much there to lose You seem ready for Sat – good luck!

Piers, sensible of you to do a submax 2k test to get a feel for your abilities before Sat. Will be interested to see what pace you pick and what time you get in the end. I’ve never been to an organised race like BRIC and have no idea how the adrenaline etc would affect my times.

Mike, good work on the SS and weights – when are you looking to restart the PP?

Paul, thanks for the insights into the 5k plan. Since stamina is my biggest handicap, perhaps I should do this before tackling a 2k plan. But the 1’r sessions look like they would be killers. Good luck with your 5k TT.

Early start and long day at work today, only had time to squeeze in 20 min at SS before work. Not much distance, but the idea is to get back into the habit of doing some rowing EVERY day.
Sanz

[Bloodbuzz Corio]

Paul - thanks for the write up on the 5k and good luck for your TT! One question I do have - what would be a good starting pace for the endurance intervals relative to a recent 5k time do you think (e.g. the 4x1500/4:00r)?

Sanz welcome back if I've not said so already!

Interesting to see John, Piers and I have all taken different options for our final hit out prior to Saturday.

John nice work on the 1000/500/500 - that last one was pretty punchy.

Piers I did a 2k in the week before my race in Cardiff (actually the Tuesday) which was 92% to my 2k PB Watts - though it ended up being 97% to the Watts I produced on the Saturday, but I'm certainly not suggesting you should let that experience from me influence your race plan!

One of the other options I have seen written about is the 1500m at race pace without a sprint. I have also seen some folks say that doesn't work for them, but this is all still a learning experience for me so thought I'd give it a shot - though planning a slight negative split on Saturday I did aim for the first 1500m of my race plan rather than all at race pace. Given my performance in Cardiff, and slight cold last week my race plan does have a target time of 7:04 - and is 800m @ 1:47, 600m @ 1:46, 400m @ 1:45 and then 200m @ 1:44/sprint. I really would like to have enough energy left in the last 200-250m to actually take a look at the bottom half of the monitor and see if I can do some racing - which certainly did not happen in Cardiff!

So today I just did a 2k warmup (under the assumption we might not have time for much more on Saturday), and also set the monitor for 2000, but did just paddle the final 500m.

Got through the 1500 in 5:18.1 (compared to plan time of 5:19.4) - and whilst I was potentially benefitting from doing this late in the day and the psychological benefit of knowing I was stopping when the monitor said 500 to go, I am pretty happy with this - I definitely reckon I could have done another 500m at 1:45.9 to hit my target - or potentially even a bit quicker to account for reaction time, and this session certainly did increase my excitement about Saturday.

I did also note that for splits as short as 100m the monitor only seems to give average paces at the half or whole second.



I'm going to have a rest day tomorrow then a short session on Friday.

[mdpfirrman]

Mike, sorry I should have been clearer, yes do back off the pace and err on the side of caution when setting off, but I'll be interested in how it feels and if there is anything left at the end.

No worries John, I knew what you meant. Just talking to myself more or less. Did another 55" today at 2:11.0. Didn't feel that tough at all. Major improvements from just nearly two weeks ago when I started back up. I'm feeling nearly my old self on the cardio aspect again. Going to finish this week up (probably another 70K meters or so) and then join back in next week. I have over two months till the race I planned to do but I might add in another race in around a month. That would give me just enough time to get a full PP round in before the race in January. I live between Dayton, OH and Cincinnati, OH. There is an erg race in Dayton in January and then the one I went to last year (my planned event) in February.

I'm liking the looks of the field in the Dayton one because the top guy last year was around a 7:22 (I know not as fierce as a lot of you guys but right in my wheel house so it might be fun to race against someone of similar abilities. I was a 7:19 last year on my only race. Maybe he's stronger now. Saw he finished 9th at the Head of the Hooch OTW race this year (which is a pretty big outdoor regatta). Yes, I'm stalking my competition! Good to know what you're up against.

Really looking forward to the race this weekend for all you guys - Rohan, John, Piers! Go get them!

[JohnAd]

Paul, thanks for the write up, I'm still looking at the lite 5k plan to keep me ticking over, but that's very much next week's problem.

Mike, it's impressive to me how controlled you are about not starting until you're 100% again. Sticking in another race seems a good way to keep it interesting especially if it will be competitive.

Rohan, very encouraging 1500, you're looking very sharp. Impressive execution of your plan too, that's pretty tight pacing and nice that you get quickly into a consistent pace. Given that there are so many people I expect there is going to be a lot of activity in the bottom of our screens and it's going to be tough not to do anything but I like the idea of not looking until the end.

Rest day for me today, annoyingly I seem to have picked up a groin strain from something, doesn't seem to be a rowing muscle but getting on and off could be messy.

[Litewait]

BPP Week 16.2 5 x 1500m r3' DF120

32:12.6 7,500m 2:08.8 164 864 28
6:26.6 1,500m 2:08.8 164 864 29 143
6:26.6 1,500m 2:08.8 164 864 28 151
6:26.5 1,500m 2:08.8 164 864 29 155
6:26.5 1,500m 2:08.8 164 864 28 160
6:26.3 1,500m 2:08.7 164 864 28 165

Pete says aim at last 3x2000 (2:08.4) aimed a little lower. Pretty knackered the last interval but managed to do the last 500m @ 1:58 that speaks well mentally as I could dig down even when I was close to blacking out.

[Pie Man]

@Tim solid 5x1500.

@John hopefully your groin strain doesn't interfere with your race, you seem to be peaking at just the right time.

@Rohan, great 1500m, lovely way to come into the race with a sub 75% effort, so plenty left for the race. I know what you mean about my 90ish% 2k, it's so subjective as to what effort I actually put in, all I can really say is that I can do 7:21.1, however with so few hard sessions in the last few weeks I felt I needed to try a 2k. Unless I feel terrible on the day I'm going to go with a 1:48 first 1k and then see what I have left for the last 1k with a sprint from 250m. If it's not working then I can go out to 1:49+ and still finish and if it is working then I can up the pace. In a funny way I want my last pull to be my worst just so I know I left it all there.

[Street]

BPP Week 16.2 5 x 1500m r3' DF120

32:12.6 7,500m 2:08.8 164 864 28
6:26.6 1,500m 2:08.8 164 864 29 143
6:26.6 1,500m 2:08.8 164 864 28 151
6:26.5 1,500m 2:08.8 164 864 29 155
6:26.5 1,500m 2:08.8 164 864 28 160
6:26.3 1,500m 2:08.7 164 864 28 165

Pete says aim at last 3x2000 (2:08.4) aimed a little lower. Pretty knackered the last interval but managed to do the last 500m @ 1:58 that speaks well mentally as I could dig down even when I was close to blacking out.

Nice consistent times there.The last rep was a killer for me too!

I really struggled with the 30min session this week. I'd had a long climbing session the night before in preparation for a competition tomorrow and really couldn't face rowing in my freezing garage at 7am the next morning. My target was 2:01.2 but I could only manage 2:03.6!

[mdpfirrman]

Nice work Tim on the intervals!

One thing I'd be curious about. My only race I've done, I didn't know how (or where) I could see the splits. I would love to know what my splits were for my only race. I think I started off with a conservative goal (for me) of around a 1:51 pace and things were feeling so good I let that move toward 1:50 during the race and then just had a lot more than I expected in the tank at the end to end up with a 1:49 pace. I think I picked up a lot of distance from what I recall on that final 500m. Adrenaline? Who knows, but I found (I think), it's better to go out on a pace you know you can hold and then see how you're feeling. You'll know around 750m in if you've picked a too aggressive (or not enough of an aggressive) pace.

I would think John / Rohan should pick a pace of around 1:45 (or just slightly over) because they know they can do around a 7:00 or sub 7:00. Piers - you are trickier. You've been REALLY strong on some of the intervals, so I wouldn't think much over 1:47 for you. I like your plan but if you feel strong, don't be afraid to drop the hammer and go for it!

[Pie Man]

For the BRIC Mike, last years results included 500m split times and SPM's. I presume it's part of the race software that they are using, if they can't supply that if you are allowed a cox, get them to video the screen or your monitor. I have read somewhere (can't remember where I'm afraid) that you can view the splits after the race, but I'd be too scared to touch anything.

As you say Mike, some of my intervals are strong, others not so. 1:48 will be my opening target, hopefully I will be able to push it harder rather than hang on.