Pete Plan 2017

[-marius-]

PP Week 1 day 2
Found it very difficult to hold back and not row any harder. Pace in my head was 1:49-1:50, but just had to increase a little bit in the end to get below 29 minutes
First run above 5K and third row ever with a distance of 5k or more. My butt did suffer from 4K and in
Drag factor 158, probably a bit high.
Time Meters /500m
28:56.3 8,000m 1:48.5
3:38.6 1,000m 1:49.3
3:38.4 2,000m 1:49.2
3:37.5 3,000m 1:48.7
3:38.0 4,000m 1:49.0
3:38.5 5,000m 1:49.2
3:38.2 6,000m 1:49.1
3:36.2 7,000m 1:48.1
3:31.0 8,000m 1:45.5

[derico]

I wish I was a bit further along on the BPP, I was tempted to join in but don't feel I am fit enough quite yet.

@Calalli - Cal, I have to disagree! That's a strong 10k and conservative pacing at the outset buys you a few weeks to settle in to the 3 week cycle. How about it?

[DNA_Rower]

BPP W18.1 11000m which is the most I have rowed in one go for a long time - possibly since 2011.

was aiming for my previous W17 pace of 2:00.8 and came in at 1:59.5 which was quite nice, considering I hadn't managed to get a 10,000m under 40min for ages, so it's nice to be able to still hit the pace on a longer piece. W19 goes back to 10k so I might aim for a PB, where my pace was 1:59.4 last time so should be doable, gym temperature depending.

[calalli]

@Derek - ha! thanks for the encouragement but I have some things to accomplish before I start focusing on the 2000M; namely weight loss and fitness. I think it is best if I complete the BPP. I keep getting distracted by the other shiny objects (training plans) but I should just hold on to this for now.

@marius: Wow, that is a hell of a effort for your first session over 5000M.
#DNA: I dream of the day I can do 10000 at a 2:00 pace. Nice job on the 11K

27/6/17 BPP 12.2 4x1500 /3'r - Same session as last Friday -managed to do a bit better on each interval, still focused on the SPM which I find difficult. I could do all of these quicker if I just went free rate but I am going to make an effort to learn how to manage the rate.

Time Meters Pace Watts Cal/Hr s/m
24:02.8 6,000m 2:00.2 201 992 27
6:06.6 1,500m 2:02.2 192 959 24 144 end HR
6:03.6 1,500m 2:01.2 197 976 26 150
6:02.2 1,500m 2:00.7 199 983 28 153
5:50.4 1,500m 1:56.8 220 1055 30 161

[-marius-]

@paul45 - Thanks! I try to rest much as possible, but I feel I have a lot more to give. Hopefully PP will help me work out in a more controlled way.

@calalli - Thanks! Nice job on your workout! 8k(24 spm) was not a nice experience, but now I know what the steady state workouts will feel like. I'm looking forward to my 5x1500m tomorrow I'm going free rate

[hjs]

@paul45 - Thanks! I try to rest much as possible, but I feel I have a lot more to give. Hopefully PP will help me work out in a more controlled way.

@calalli - Thanks! Nice job on your workout! 8k(24 spm) was not a nice experience, but now I know what the steady state workouts will feel like. I'm looking forward to my 5x1500m tomorrow I'm going free rate

Not really, you did the intervals "easy" and your steady state hard. Should be the other way around. Once you will pick up the interval stuff every session will be tough. This will not work for long.
Your steady state around 1.55 is fast enough for now.

[barrec]

@Cal - I'm with you on the getting fit bit. I was very happy to have worked hard through the entire BPP and feel prepared both physically and mentally for the PP now. I am sure you could start it up any time you like though it's important to be invested in your workout plan

PP 1.1.3 - 5x1500m, 5' rest. Goal: 1:54.5 (based on same workout with 3' rest from BPP).

Time Meters Pace Watts Cal/Hr s/m
28:33.9 7,500m 1:54.2 235 1106 28
5:43.6 1,500m 1:54.5 233 1101 28
5:43.5 1,500m 1:54.5 233 1101 28
5:43.4 1,500m 1:54.4 233 1102 29
5:43.4 1,500m 1:54.4 233 1102 29
5:40.1 1,500m 1:53.3 240 1126 29

Man do I appreciate those extra two minutes of rest! I probably could have pulled a tiny bit harder on the last rep but was afraid of what I'd be setting myself up for next cycle.

[barrec]

I'm looking ahead to my hard distance row later this week and was planning on doing a 30' piece, but I'm not sure how to pace it.

Generally, how are folks pacing their harder distance pieces? Like +2-3 seconds? My goal in the row is to keep up about 28SPM for the full 30' which would put me around 2:00/500. I'm estimating my 5K PR to be around 1:55 if that helps.

Thanks!

[-marius-]

@paul45 - Thanks! I try to rest much as possible, but I feel I have a lot more to give. Hopefully PP will help me work out in a more controlled way.

@calalli - Thanks! Nice job on your workout! 8k(24 spm) was not a nice experience, but now I know what the steady state workouts will feel like. I'm looking forward to my 5x1500m tomorrow I'm going free rate

Not really, you did the intervals "easy" and your steady state hard. Should be the other way around. Once you will pick up the interval stuff every session will be tough. This will not work for long.
Your steady state around 1.55 is fast enough for now.

That slow? At a pace 5 seconds/500m over the PB for 5K I did not find this very hard. It was a rather relaxing row, but it hurt like hell in the butt
Even slower pace means that I need to sit on that torture seat even longer

[hjs]

@paul45 - Thanks! I try to rest much as possible, but I feel I have a lot more to give. Hopefully PP will help me work out in a more controlled way.

@calalli - Thanks! Nice job on your workout! 8k(24 spm) was not a nice experience, but now I know what the steady state workouts will feel like. I'm looking forward to my 5x1500m tomorrow I'm going free rate

Not really, you did the intervals "easy" and your steady state hard. Should be the other way around. Once you will pick up the interval stuff every session will be tough. This will not work for long.
Your steady state around 1.55 is fast enough for now.

That slow? At a pace 5 seconds/500m over the PB for 5K I did not find this very hard. It was a rather relaxing row, but it hurt like hell in the butt
Even slower pace means that I need to sit on that torture seat even longer

Yes that slow, and those intervals on the other hand a lot faster. Do one round if the plan and after that you have an idea.
Toprowers do 80/90% of there training "slow". Those longer sessions should be easy, and for you making them longer and lowering the rating would help the most.
And even doing it this way can,t be done to long, after 2/3 rounds the fast sessions will be killing and you have to back off.
Think you will get around 6.20 pretty soon if you bother to build you fitness up.

[-marius-]

I'm looking ahead to my hard distance row later this week and was planning on doing a 30' piece, but I'm not sure how to pace it.

Generally, how are folks pacing their harder distance pieces? Like +2-3 seconds? My goal in the row is to keep up about 28SPM for the full 30' which would put me around 2:00/500. I'm estimating my 5K PR to be around 1:55 if that helps.

Thanks!

I'm also wondering about this, but the website says "Hard distance doesn't have to mean flat out every week, just that you can go faster than the steady distance day, and over the 25SPM limit"

[hjs]

I'm looking ahead to my hard distance row later this week and was planning on doing a 30' piece, but I'm not sure how to pace it.

Generally, how are folks pacing their harder distance pieces? Like +2-3 seconds? My goal in the row is to keep up about 28SPM for the full 30' which would put me around 2:00/500. I'm estimating my 5K PR to be around 1:55 if that helps.

Thanks!

I'm also wondering about this, but the website says "Hard distance doesn't have to mean flat out every week, just that you can go faster than the steady distance day, and over the 25SPM limit"

Depends on what you focus on. If you feel good go for a pb on a distance, certainly when you ate a newbie. You have 2/5/6/30min/10k/60 min. So lots to choise from.
For more mature rowers or when not in the mood just row ferm.

Rough idea about paces. 2k is pace X
5k is x plus 6
6k x plus 7
30 min x plus 8/9
10 min 5k plus 4
60 min 30 min plus 3.

Use those and you are never far off. Start out not like mad, you don,t want to burn out in a few weeks.

[-marius-]

@hjs - Thanks a lot for all the help, appreciate it

[hjs]

@hjs - Thanks a lot for all the help, appreciate it

Cheers, welcome. I general simply use common sense and listen to your body. Tweak it a bit the way you want it. There is nothing you SHOULD do.

[-marius-]

W1.3
5x1500m/5:00r
First 4 intervals at 5K PB pace, last interval at around 2K PB pace.
Time Meters Pace Watts Cal/Hr s/m
25:39.9 7,500m 1:42.6 323 1412 30
5:11.4 1,500m 1:43.8 313 1376 29
5:11.4 1,500m 1:43.8 313 1376 30
5:11.3 1,500m 1:43.7 313 1377 30
5:11.2 1,500m 1:43.7 314 1378 30
4:54.7 1,500m 1:38.2 369 1569 34
r2,502m