Pete Plan 2017

[Street]

Back to it today. I was worried with good reason!

Good to have you back on board! You've thrown the gauntlet down for me on the 500s as you've blown me out of the water on them.

Evening all

Cycle 1 week 1 session 1 (8x500/3:30) Target 1:50.5

I might do a 2k test at the weekend...wonder if I can get as low as 7:15...?

Welcome to the PP.. You look quite similar in pace to me so I reckon 7:15 is do able!


1km intervals for me tonight, last time round I managed 1:50.6 as the average with the last two dipping just below 1:50. This time I really wanted to get them all below 1:50 and I even had a bit left in the tank to push harder on the last one.

PP 2.3.1 4x1km/5' rest. Target 1:50.6
14:36.2 / 4,000m / 1:49.5 / 27
3:39.5 / 1,000m / 1:49.7 / 28
3:39.3 / 1,000m / 1:49.6 / 27
3:39.5 / 1,000m / 1:49.7 / 27
3:38.0 / 1,000m / 1:49.0 / 26

[mdpfirrman]

Good strong session Andy. You probably have more in you than that Dean. Based on your 8 X 500, maybe a 7:15 but that might be tough. Probably need a few more sessions to have an idea. Andy just did the best session that indicates how you will do on a 2K - the 4 X 1000. But even that's not always accurate -- that would predict Andy around a 7:18 and he's much lower than that (7:07). Also, I usually do a bit better than my intervals when I race. Adrenaline? Who knows.

To me, if you're doing the 8 X 500 at around 1:45.5 or so average, you should be able to do a 7:15. I'm not there yet (though I probably was last Fall and unfortunately didn't test). Most guys who are sub 7 2K will do the 8 X 500 under a 1:42 or so average. Another thing that sub 7 guys usually do is the 4 X 2K with all the times in the 7:30s, so you'd need to do low 7:40s probably as an average on the 4 X 2K. I'm not sure how old your 5K is Dean (Optimus), but it's showing that you still have some cardio work to do (Andy is sub 19 on the 5K - his cardio is really strong).

If you're wanting to test, do a 2K test instead of a hard distance this week. Then do another 3 or so K after it so you don't throw off the plan too much.

[optimuswolf]

Word for thought guys, Mike Caviston did 8 x 500/3'30r at max, he then tried to get 4 x 1k/5'r
within 3 seconds, he blew up during the 3rd rep and said never again.

If you do the 4 x 1k first with a target in mind yes you can do the 8 x 500m/3'30r 3 seconds faster
than the 4 x 1k/5'r, but a max 8 x 500/3'30r without thinking of the gap or 4 x 1k/5'r to come
how many could then do 4 x 1k/5'r after the 8 x 500m/3'30r with the 3 second gap, poss but much much harder.

4 x 1k/5'r give or take a few tenths is the one, 8 x 500m/3'30r are speed reps and not 2k predictors, 4 x 1k/5'r
are speed endurance reps.

Thanks Paul and Mike - your advice is v motivational, especially when the clock ticks to 10pm and I need to fit in a workout before crashing.

I will try the 4x1k at my target 8x500+3 which will be 1:53.5. I suspect this will be quite easy but can always push the last rep up towards 1:50.

My tests are not v old as I've only been rowing 12 weeks! Just enjoying it right now and trying to keep a semblence of discipline to the plan.

[Rowan McSheen]

Good morning all.

I'll leave you chaps to your 500m exertions while I crank out some more leisurely steady metres ...

BPP week 9 optional session 1: 8000m same as last time so keep the PM reading 2:14 and 20 or 21 spm.
Done at 2:14.4, pace marginally quicker than last time and hr marginally higher but still well within UT2. I do wonder if I'm doing these too easy, might review when I get to max BPP load.

Pleasant enough, especially after a similar 8-mile easy run yesterday. When the sun comes out and the weather turns warmer, there is much to be said for the longer but slower session ... summer is coming.

[Street]

Gave ever bit of my being in that, sweat blood and tears yes it's slow but im getting faster, slowly slowly but fasty fasty,
that hurt.

Good work.. Nearly a second off your average in a month!

[mdpfirrman]

Nice work Stu on the meters! Good work Paul! Steady improvements...

I would agree with Paul that the intermediate intervals are the hardest. I find the speed intervals, (though painful), kind of fun in an odd sort of way. I dread the intermediate intervals. I used to push the hard day as hard as the intermediate intervals, until Paul pointed out to me that you don't need to be going after a PB every time! I used to do that (sort of like Optimus!). Your "hard" day should be a hard distance day, but not necessarily going all out.

Looking back at my personal training, that's one thing I was doing back in August and September (when I did my best interval times). On my hard day, I was pushing relatively hard immediately after a lifting session. Perhaps it's because I usually only do a 5K hard day. Maybe the added dimension of lifting right before and then really pushing it hard on the rower drove my AT up a bit?? I think because of this (and I hate lifting at night), I'll keep that in my PP this time. On the hard days, I'll lift right before I do my hard 5K. On the interval days, no! I'll separate my lifting and do it at night. I personally like to lift on my hard days / interval days. I like to keep my SS days as relatively easy. I've also read you do not want to lift within 36 hours of doing an interval session, so I think I'm on the right track.

At lunch today, I have the 5 X 1500. Really, really hate that one! Target will be my 5K PB pace roughly (might allow a half second or so to start).

[mdpfirrman]

Well, that was as hard as I remember (maybe worse!). I didn't bother looking up my best time on this workout because I'm not there yet. Went by a fairly recent 5K PB (late last year) and used the paces that Pete says are "good" paces (but not prescribed ones). My PB 5K pace was 1:56.7, so I went in to this thinking if I could end up around a 1:57 (or maybe a little over even), and survive, it would be a good day!

5:50.5 / 1500 / 1:56.8 / 24
5:49.0 / 1500 / 1:56.3 / 24
5:50.5 / 1500 / 1:56.8 / 23
5:50.9 / 1500 / 1:56.9 / 24
5:54.2 / 1500 / 1:58.0 / 24

7500 / 1:57.0 / 23 Avg

Not what you want on the last rep, but you can definitely say I wasn't packing it in. That last rep hurt bad! To make things worse, I work out at the gym. I change shirts sometimes (if it's not cold) so as to not sweat up the seat belt (my wife complains!). Well, I put down my keys on the passenger side and changed shirts and thought (through my sweat) that I was unlocking the driver side door. Walked around and turns out I was locking the door. Locked myself out. Luckily, I have the "roadside emergency" but I had to wait 40 minutes. Just went back in the gym until they called and got my lift in. Form probably sucked on my lift but at least that's done now too. Now I just have to work an hour later (even though it's my own business my wife is really the boss!).

[mdpfirrman]

Wee tip Mike keep your spm next time minimum 25 no less

Admire your spirit, ease back in ain't cutting it is it good man, last rep

Yeah, I've been doing a lot of my SS work at higher DF (and a lot of my rowing too). Perhaps it was just me thinking that it would slow down my SPM on long rows and make them more powerful (and it has!), but I'm having a hard time doing faster SPM work (opposite problem as Dean). Did you just read where Shawn Baker posted how Sam Locke did a sub 7 @ 25 SPM? Amazing! I'd love to have half his watts of power.

As for easing back in, thanks for the compliment, but my "off time" isn't for the faint of heart. I probably work harder during my time away from PP than a lot train (unless they are elite or doing the PP). I've still been rowing 6 days a week, just limiting my reps on the intervals really. The rest is the same (with harder lifting added in).

[Rowingdad1]

HI Guys,
I've been missing for a while as I couldn't log on to the site having been deemed 'inactive'. The rescue email wouldn't send and I had to set up a new profile to contact the admin and get unlocked!
Anyway managed 25 10k+ days in March and carried on for the first few days of April. I haven't erged much in the last week as I was part of a team of dads sorting our kids out at a rowing training camp/regatta in Belgium. It was great fun and the kids worked very hard on the water. I spent the week right next to a Gym with about 15 concept 2 machines but struggled to find time to get away and train. I tell myself there was no time but it probably says rather too much about my lack of dedication.
Anyway back in the game now and ready to erg in earnest!

[IefTheChief]

@mike, very nice to hear your own rowing achievements & adventures. Maybe lesson learnt is to demand rowing facilities from the boss, seems the better deal for both. What a super way to get back in the plan, seems like you were almost right on your estimated time. But now you know where you stand!

PP, C3W3D3, waterfall, target 2:04.3

30:45.4 7,500m 2:03.0 188 946 24
12:25.6 3,000m 2:04.2 182 925 23
10:21.6 2,500m 2:04.3 182 925 24
7:58.1 2,000m 1:59.5 205 1005 26

I must be honest, have taken 3 maybe 4 rest days in the last 2 weeks. But I do feel very strong and got 1.4 sec off here again (and in the gym 2 days ago I did a 2:06.7 10K which felt super, my first gym row, both my neighbours had damper on 9 , haha). Feel strong, maybe these rest days and week flu have actually done me good.

[Litewait]

Back in the saddle albeit just testing the waters. 15' @ 2:14 just to see how the back would hold up. Middle vertebrae on my back just feels swollen and tender. Wasn't going to wait another day, feels alright but have to protect it which means so much for the PP for now.

[mdpfirrman]

Kevin - glad to have you back! Honestly, that sounds like quality family time! I can certainly understand that. That's odd about the inactive member part though. I'd talk with one of the moderators about that (Dougie - Citreon). Maybe he can help if you want to recover your log.

Ivo - sometimes some rest is just what you need. Nice 10K and waterfall! Knocking 1.4 seconds off was very solid.

Tim - glad to have you at least check in. I'd keep it light until you know it's solid! Smart to keep taking some time off. I know that's frustrating for you but necessary.

[Rowan McSheen]

HI Guys,
I've been missing for a while as I couldn't log on to the site having been deemed 'inactive' [...] Anyway managed 25 10k+ days in March and carried on for the first few days of April [...]

Heh, a guy erging 250k metres plus in a month and with a sub-7 pb at 2K being deemed "inactive" tickles me
(Yes, I know it applies to the forum, but still ...)

I've just looked back through my training log and seen that I've either been running or erging every day in April up to yesterday inclusive and on the 1st and 7th did a bit of both, so I've decided to take a day off. You can only train as hard as you can rest, he says, making his excuses

I can recommend early retirement as a way of finding more time for the runs and rows ...

[mudgeg]

One more day off today I think to finally shift this wretched cold. Bit of a residual cough left but nothing too bad, however just feeling very weak indeed. I am going to do a steady 10k tomorrow - set the monitor to calories or watts so I don't obsess about the pace - and just do it no matter what the time.

[mdpfirrman]

Stu and Paul brought up taking it "easy" - it's necessary at times. I was pouring through my training logs last August and September (why it's important that you have them!). I did my best PP times then. My 500 X 8 was very fast then (around 1:45 / 1:46 average), my 1500 X 5 PB was 1:54.5 / 28 (yesterday it was 1:57.0 / 23). My 4 X 2000 and 4 X 1000 were also equally strong.

Looking for patterns of what I was doing then versus now, a couple of things stood out. For one, I was doing more heavy lifting then (less reps, higher weights). This part of my training is planned. I want to do heavier weights again as I get closer to indoor race season this Winter. The second thing I noticed is that I was doing my hard distance directly after lifting. This is brutally hard to do (but I only do 5K) but I think that helped improve my AT capabilities. The last thing I was doing is going SLOWER on my SS work - around 2:12 to 2:13 average. I've been more like 2:10 / 2:09 lately on my SS work, but ironically, MUCH slower on my hard work!

Now, could there be other things factored in? Sure. I'm more active in the Summer months. I've been sick 3 times since last August (why you can't train like this all year - it's grueling but it was also a terrible flu season) and I was doing more meters then (not a ton more but probably 10K more a week). Just mostly thought it was interesting about the SS work being slower. Today is my SS day. Have to ensure I take it easier, I personally think that helps me. Tomorrow, I plan on lifting then doing a hard 5K (ideally sub 20 but I might do a rate restricted row). I'll need my energy for that!

The other very obvious difference is my SPM from then to now. 28 in August / 23 now (at least on the 1500 intervals). I've been working on form and power. I've also been working at a much higher DF to build power. I guess if there's one positive, I'm certainly generating more power per stroke now. To be even at a 1:57 at might height for the 5 X 1500 @ 23 is much more power than I used to generate (I'd just rather be at a 1:54 again at a tad higher rate!).