Pete Plan Group - Startup Aug 20th thru 22nd

[mdpfirrman]

Solid workout John! That looks very, very hard on 1' rest.

I'm not so sure I'm going to get back to form soon. After looking at the numbers yesterday (versus my peak in Sept), I was two seconds off that pace (1:46.3 versus 1:48.4 yesterday) - translates to roughly an 8 second difference in my 2K times. Bit frustrating I might have lost that much but at least I'm able to push hard now and not feel bad (physically I'm fine just lost a bit in taking time off).

SS today - had to cut it short and pick up my wife from work - 8922 in 40'. Pace / distance would have been better but had to stop twice - headphones came out once and another for sweat burning my eyes. Normally I'd do 50' or 55' straight through. It's OK though - plan on pushing the intermediate intervals tomorrow hard so not bad that I wasn't too overexerted today.

[Slacker]

BPP 15.4
8000m row @2:12.0 r20

[Litewait]

BPP 18.1 11,000m DF121

50:15.8 11,000m 2:17.0 136 767 25 138
10:09.1 2,200m 2:18.4 132 754 25 123
10:07.7 4,400m 2:18.1 133 757 25 130
10:05.7 6,600m 2:17.6 134 761 25 140
10:09.5 8,800m 2:18.5 132 754 26 139
9:43.8 11,000m 2:12.6 150 816 27 159

Last ones 10.5k @ 2:18.2, 10k @ 2:19.0. Can't say I enjoyed this distance, but no longer fearing these beasts.

@mike - keep plugging, attitude is everything and you have it.
@john/paul - rocking as usual.
@ben - I have no idea how you can row at 18/19 SPM, for me that would be a herky-jerky mess trying to figure out that rhythm.

[mdpfirrman]

Tim, the distances do get easier. I remember my first year, 10K seemed a lot. I do a 10K now two years later and it's a short row - most of my SS is 13K or so now. If I had a rower (I don't own one - I go to the gym daily to use one), it would probably be more like 15K a day. The longer rows are more relaxing for me now. They used to be drudgery. It does get easier as your form / fitness / strength improve.

[JohnAd]

Mike, I've found recovering recently lost speed is usually pretty quick, if you go to hard to early you can burn out, with your approach I'd think you'd be back in a couple of weeks.

Ben, very terse but good work for getting to the optional sessions consistently

Tim, I remember hating the increases after 10k, but it looks like you're improving the splits each time.

Paul, these extending endurance intervals are the devils work. I feel your pain, well done for sticking it out.

The way this week works out I decided to get my 2nd session in today so

PP07lite 4x1350m 4'r
Target 1:48.7
Avg 1:49.2

That was tough. Forgot my phone so no splits but first 2 were on target at 1:48.7 but I was dead after the 2nd and so eased off a bit for the third and had to ease off again for the 4th, and struggled to finish. Ouch.

[JohnAd]

Paul, my session didn't start quite as strong as I said so edited to reflect reality. Agree on the mental aspect of the 3rd rep, you're tired after the first 2 but not on the home stretch yet. I was caught the wrong side of the mental battle today. It these sessions are quite close to the edge, taking a second off the split makes the world of difference I find.

[mudgeg]

PP Beginners Week15 Optional Day 5

4x 1500m. Target pace 2:04 from same session Week 12.

1. 6:13.7 / 1500 / 2:04.6
2. 6:11.4 / 1500 / 2:03.8
3. 6:10.6 / 1500 / 2:03.5
4. 6:02.0 / 1500 / 2:00.7

Tried for sub 6min on the last rep but didn't quite make it. With Christmas now, some family issues and a whole bunch of work stuff as well, I am going to suspend the plan for a week maybe two, start again in January but do some weights and SS work in the meantime.

[Street]

I'm thinking the same Gordon. We're probably due a week off by now anyway! I'll finish this round then start up again in the new year, maybe a few light sessions to keep things ticking over.

PP 18.1 11000m
43:38.7 / 11,000m / 1:59.0 / 24
8:50.4 / 2,200m / 2:00.5 / 24
8:45.1 / 4,400m / 1:59.3 / 24
8:44.9 / 6,600m / 1:59.3 / 24
8:44.1 / 8,800m / 1:59.1 / 24
8:34.1 / 11,000m / 1:56.8 / 25

Eurgh, another distance increase this week but really pleased with my time, at least I know I can definitely do a sub 40 10km now!

[mudgeg]

That is a very, very nice 11k Andy. There is me struggling to do a 2 min pace for 1500m, and you're rocking them out over 11000 metres! So glad I can partly put it down to the age gap.

[mdpfirrman]

Really nice work Andy. If you can do a sub 40 10K you stand a good shot of breaking a 7 minute 2K.

PP 4 X 2000

7:45.0 / 2000 / 1:56.2 / 27
7:42.7 / 2000 / 1:55.6 / 27
7:45.1 / 2000 / 1:56.2 / 27
7:50.5 / 2000 / 1:57.6 / 26

8000 / 1:56.4 / 26

Felt like HDing on the last one and had to regroup a bit. Probably went out too hard a bit trying to hit the last session I did months ago.

On the positive side, I didn't quite match my best on this workout but I didn't HD and I was better than my PB 5K average on this. Also, I worked out at night - I usually work out at lunch. Had to pick my daughter up at the airport and had to change my workout time today so I'm proud I did it.

[Litewait]

BPP Week 18.2 4 x 2,000m r4' DF123

34:31.2 8,000m 2:09.4 161 853 28
8:33.5 2,000m 2:08.3 165 867 29 150
8:33.4 2,000m 2:08.3 166 870 29 157
8:33.3 2,000m 2:08.3 166 870 28 162
8:51.0 2,000m 2:12.7 150 816 28 152

Per Pete supposed match last 3x2k (2:08.4), did that the first three, but the legs just disappeared with 1k left. Can't complain, clean bill of health from the doctor today, and at this age that is all I ask for, so I could have done 2:30 splits and been satisfied!

[S-man]

Three very solid intervals there Tim. 4 x 2k is quite a jump from 3x if you maintain the pace so not surprising that the last one was so tough.

I was getting back from a few weeks away then managed to catch a bad cold, so took the last 3 days off.
Anyway decided on a solid 5k today, and started off at 2:12-13/500 r24. But after ~1.5k the coughing and wheezing started to frighten the neighbours so dialled it down and paddled home in 22' 30.7s for an average of 2:15/500 r24

Mike, you said a while back that you did 2 weeks of just SS 6 days a week to comeback from your break and build up the cardio again - I'm going to take your advice and prioritise SS and cardio over the next 2 weeks, and then see how I feel.
Sanz

[McKenzie]

Hi people
Started PP a few weeks ago and on 3. week now. My ego tells me to go sub 7 in 14 months. Started rowing August this year @ 8:42,0 and @7:48,7 for the 2k 3 months later. I am 50 yo and lwt. My immediate goals (inside 2 to 3 months) are sub 2 on my 5* 1500 m (5) and sub 2 on my 4* 2000 m (5). Am now at 2:04,8 and 2:04,9 respectively. Doing 6 sessions a week and also the shorter intervals in addition to endurance 3 times per week. Anyone have any input on my immediate goals? Thx.

[Street]

Really nice work Andy. If you can do a sub 40 10K you stand a good shot of breaking a 7 minute 2K.

I think that's a long way off yet but it's definitely one of my goals for the future. Once I've completed all 24 weeks I'll do a few proper timed pieces at different distances and see how they compare to when I started, I'll be pleased if I can do 7:30!

BPP Week 18.2 4x2,000m/r4'
30:52.8 / 8,000m / 1:55.8 / 26
7:45.8 / 2,000m / 1:56.4 / 27
7:45.8 / 2,000m / 1:56.4 / 26
7:44.0 / 2,000m / 1:56.0 / 26
7:37.1 / 2,000m / 1:54.2 / 25

The intervals went well yesterday, but after pushing hard for two days, with climbing and weights in between, I really struggled with todays 30min row and ended up slowing it right down to about 2:05. Roll on the week off!

[mdpfirrman]

McKenzie - Hard to say about your longer term goal of breaking 7 minute 2K. I think your sample size is way too small to tell you that. That is a very impressive time for a lightweight over 50. I'm struggling just breaking 7:10 / 7:15 as a 52 year old heavyweight. Granted, I have a crap knee and I'm relatively shorter for a rower (especially a heavy @ 5'10") but still yet, I feel like I should be able to break 7 and won't stop trying! Your intermediate goals look realistic to me.

Andy - that's a fine 2K X 4 workout! Again, you getting into the 7:30s on your last one is impressive on 4' rest. You're closer than you think to breaking a 7' 2K just based on your times. Indicators to me are can you consistently get into the 7:30s on your 4 X 2K times (with 5' rest like on the PP). Another is what is your 1K X 5 times (if it's 1:45 or under pace you're right there). Another indicator is the speed pyramid from PP (the 750 / 1000 / 750). If you're under 1:45 pace there and picking up steam heading back down the pyramid you're ready to test. Other indicators for me - breaking 19:00 on a 5K (more like breaking 18:45), breaking 38 or so on a 10K. An hour row under 2:00 is also a key indicator. Certainly, you have to have some power too. Being able to do a "low pull" around 1:25 or so is helpful.