Pete Plan Group - Startup Aug 20th thru 22nd

[JohnAd]

Paul, excellent 5k, over 6 spilts and at 17% improvement in power over 12 weeks is great going. Also good to see you carrying on for another go round.

Piers, yes the pacing decision is ahead one, I think I'm planning to go as conservative as I can consistent with sub 7. 1:48 1st k seems like a good compromise between avoiding fly and die and getting a decent time for you. There is the reaction second to factor in as well.

Mike, I don't think I'm quite ready yet for flat paced 2k, I'll be relying on a few seconds of boost from the start and finish so cruising speed should be around 1:46.

Just did 30' SS @ 2:05.7 r22 MHR 133 so nice and easy if a bit sweaty just to keep things moving and flush the systems. Groin didn't seem to be an issue which is good news.

[mdpfirrman]

Just got back from the gym - funny John you mention a 10K @ 2:05 being "easy" for you. I just did the same and while not flat out it wasn't that easy either. I wanted to push a 10K a little more today. Getting bored with all the slower work (which is a great sign actually). I've come pretty far in two and a half weeks (I think) that I've been back rowing. First row was at 2:20 for an hour and it was a struggle. Now UT2 work is around 2:12 / 2:11. Slowly coming back to me...

John - starting out conservative (in the middle) is smart racing. I prescribe to the 20 harder pulls or so at the start, settle in slightly above target pace and just hold and then see how you feel with around 750m or 500m to go. You'll know it in the last 1000 if you have a lot left. Then you just have to be smart and not turn on the jets too soon. You all have enough experience with PP now to know how you're feeling and what you're capable of. I think that's the biggest benefit of the PP. Not being surprised come race day. All that kept going through my mind race time was at least I don't have to do four of these today!!

[Pie Man]

Glad to hear the groin isn't an issue John. Solid SS piece I'd have to add 5 seconds to the pace to make it an easy session! Roll on Saturday

[mudgeg]

PP Beginners Week 14 Day 2

3 x 2000m target same pace as W12 4 x 1500 (2:04)

1. 8:25.9 / 2000 / 2:06.4
2. 8:21.4 / 2000 / 2:05.3
3. 8:25.7 / 2000 / 2:06.4

Really terrible set of figures. Playing on my mind that I didn't get the sub 8min for the 2k last week, mentally a bit down I think, and busy week as well hence already at Thursday and only on Day 2 of the training schedule.

[JohnAd]

Gordon, getting those interval session done when you're not feeling it is hard, but the training benefit is still there.

On reflection, saying today's SS was nice and easy might have been overstating it slightly , easier than intervals certainly and shorter than I normally do for SS but probably easy was little bit too positive.

[Pie Man]

I don't know MHR of 133 isn't exactly high even for a 30' piece.

Gordon doing the tough ones is still useful training. Don't sweat it, you have completed it that's the important thing.

[Bloodbuzz Corio]

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!

Mike thanks for your confidence! My plan does have me starting at 1:47 with a negative split and a final time of 7:04. I do think my time in Cardiff + training over the last few weeks indicate this is a fair target rather than me not setting ambitious enough goals - and really do want to have the ability to have some sort of sprint tomorrow. However, I also realise starting out at 1:47 almost certainly takes sub 7 off the table - so the temptation to go faster will certainly be there - this post may just be an effort to convince myself to stick to the plan!

Paul - great work on your 5k TT - as you say you should be very happy with your progress over the last 12 weeks - look forward to seeing your continued improvement over the next PP 5k cycle!

[lindsayh]

PP5K Test on the 08/12/16 (Max, i gave it my all)
20:54.2 @ 5000m @ 2:05.4/24

great work Paul - reward for 12 weeks of consistent training

[JohnAd]

My last session before the big day tomorrow morning. Slight change of plan as legs were feeling it slightly this morning after 30 straight at SS pace, aim was to just to check everything is in working order and practice warming up and starts. So did 5 mins at 2:08 then 5 mins at 2:05 with a few power 10s. Then sat about for bit and practiced a few starts and then did 10mins CD at 2:06 r20. Was struggling to take it easy, I have to calm down a bit, but that was enough of a warm up to raise a light sweat and get me in the zone. The starts were OK, and was hitting the pace I need fairly quickly but my rhythm was a bit wrong and i was hitting r27 rather than r30, again probably just need to relax and stay loose. So that's it, basically all my preparation is done now and I'm pretty sure I've done enough to execute my plan but the daemons are obviously telling me something else.

A big thank you to everyone for all the fantastic support, encouragement, advice and even the occasional bit of friendly competition, it's been quite a journey and I know that without knowing I'd have to report back on every session and the associated sense that I was being watched there would have been a lot more last minute changes of plan and skipped sessions and I'd be nowhere near a position to be going for a PB tomorrow.

[mdpfirrman]

To all racing tomorrow - best of luck. If you haven't done the Eddie Fletcher W/U, it's a good one to look up and do before the race. I don't remember it exactly but it's a very good W/U.

Paul - nice work on the 5K! Your pace is fine for where you're at. Don't worry about pace, it will come. Let the pace come to you. You're a lot more fit than when you started and if you keep it up, so much more.

Street / Gordon - you're going to have a few off days (especially after climbing Adam!). My performance always suffers greatly after a lifting session. It's just a thing you understand and accept if you like other activities along with rowing. Speaking of which, I've kind of been putting my lifting off to the side for now. Only one lifting session this whole week. My wife has just started a part time evening / afternoon position. Might free up some more time for me to work in more lifting. Didn't want to stress the body too bad just getting back in to regular rowing. For me (as a shorter guy), power has to be strong to even think about eventually going below 7 (short arms and legs).

John / Rohan / Piers - hope you guys all check in from time to time. Been a pleasure! Can't wait to hear the results! Hey - is there going to be a live feed (though it may be in the middle of the night here). I'd love to see the race. Also - JohnA - I couldn't find you on the page (what is your last name - you can send me a PM if you want)? I found Piers and Rohan (not common names) but not you.

Edited - Never mind John! Found you in the Heavyweights. Both fields have some impressive rowers!

[JohnAd]

John / Rohan / Piers - hope you guys all check in from time to time.

Try keeping me away...

I'm probably going to stick to some kind of Pete related plan going forward and so probably will continue posting here

Hey - is there going to be a live feed (though it may be in the middle of the night here). I'd love to see the race.

If there is enough bandwidth in the arena and my hand is still enough I could try and periscope the 9:40 HWT 40-49 A race and the 9:55 Rohan and Piers race. Would there be takers?

[Pie Man]

I'd be very happy to watch a re-run, although it may be a bit much to watch it live my phone (work) doesn't have any live streaming apps, so unfortunately I can't do the same, although I may try and video your race John if I'm able to spectate.

I am sure I read a few weeks ago that they (concept2) were going to stream the races, but I can't find any mention of it anywhere, it might be worth looking at twitter feeds and perhaps facebook, as twitter was how I found out that Rohan's race had been on Periscope. https://twitter.com/Concept2UK

Thanks everyone for the good wishes, it's going to be great . I still can't get over the 33 rowers in my class this year compared to 11 last year!

[mdpfirrman]

John / Rohan / Piers - hope you guys all check in from time to time.

Try keeping me away...

I'm probably going to stick to some kind of Pete related plan going forward and so probably will continue posting here

Hey - is there going to be a live feed (though it may be in the middle of the night here). I'd love to see the race.

If there is enough bandwidth in the arena and my hand is still enough I could try and periscope the 9:40 HWT 40-49 A race and the 9:55 Rohan and Piers race. Would there be takers?

John - don't go out of your way (because of me) because that's awfully early our time (I believe you are racing at around 10AM your time??). I think that would be fantastic to have it recorded. I'm guessing that it's going to be recorded, though, by someone there and later have it up. A race of that size with so many strong competitors...

[Slacker]

So about 3.5 weeks away, did I miss anything?

I see a race weekend: Good luck guys!, lots of PRs, and Paul finished his first 12 week cycle: good job guys.

Happy to see my BPP buddies still plugging away. I'm going to try and get back on track but I think my first 12-13 weeks without a major break was more of an anomaly and my typical schedule won't allow that consistency. No excuses, though. I'll get done what I can.

In that spirit, I arrived home from Japan last night with a touch jet lag this morning but anxious to get back to it. No idea where I stand but got on the machine with the "Just Row" program to see what I could do. Legs felt great, lungs and later heart not so much. Slow starting but got in a groove and was able to get in a 10k @2:17.4 pace. Hardest part was trying to go slow for the first half as my legs wanted to do more, but I knew I'd wouldn't be able to keep going. Not sure if I'll be able to fall back into the training plan or not. I'm going to try anyway even though I see some tough intervals this week. So I'll call that Day 1 of Week 14 and we'll see how humorous the 3 x 2k set is tomorrow.

[mdpfirrman]

You all had me itching for a little speed, so today I did a 4K W/U (around 2:18), a faster 1K (3:38 - just under my PB 2K pace - just to get a feel for it) and then a 5K C/D at around 2:17.

I might have been able to finish the 2K or I might not have (not at that pace yet). Still a work in progress. Felt good though to dust off the rust a bit and let it rip.