Pete Plan 2017

[JerekKruger]

@barrec - very nice 5k there, and beautiful pacing on your part. Is it a PB?

Pete Plan 3.4: 45mins strapless
9:00 2145m, 2:05.8 at 19SPM, HR 154
18:00 2108m, 2:08.0 at 18SPM, HR 158
27:00 2091m, 2:09.1 at 18SPM, HR 160
36:00 2092m, 2:09.0 at 19SPM, HR 162
45:00 2119m, 2:07.4 at 19SPM, HR 172
Total: 10555m, 2:07.9 at 18SPM, average heart rate 161

Pre-breakfast steady state. Felt a little slower than usual, but that's not surprising as I usually train just before lunch when I am more awake.

[-marius-]

Nice to see people still hanging on to Pete's plan.
Decided to start from beginning again since it was difficult to follow the planned workouts during my summer vacation.
Target for the 2K is 6.1x.x after doing a couple of rounds of the plan.
W1.1 - 2K PB pace - 3 sec. As always workout is done in the morning on empty stomach only fueled by purified water
Cold in the basement today so did a some slow rowing in between the intervals to keep warm..
v500m/3:30r...8 row
Intervals
Time Meters Pace Watts Cal/Hr S/M
12:17.9 4,000m 1:32.2 446 1833 35
1:33.0 500m 1:33.0 435 1795 35
r: 3:30 372m
1:32.7 500m 1:32.7 439 1810 33
r: 3:30 376m
1:32.8 500m 1:32.8 438 1805 36
r: 3:30 364m
1:32.7 500m 1:32.7 439 1810 34
r: 3:30 335m
1:32.8 500m 1:32.8 438 1805 34
r: 3:30 391m
1:32.7 500m 1:32.7 439 1810 36
r: 3:30 482m
1:32.7 500m 1:32.7 439 1810 36
r: 3:30 378m
1:28.5 500m 1:28.5 505 2035 40
r: 3:30 323m
r3,021m

[JerekKruger]

Nice to have you back Marius. I'm not sure how that session compares to what you were doing before your vacation Marius, but it's pretty impressive to my eye so well done!

[derico]

Looks like @Marius was away on a rowing training camp #wowser

[-marius-]

@Jerek - did the same workout in the end of June with an avg pace of 1:38.0, but it was to conservative pacing and I could have rowed much faster on that one.
@derico - haha, busted

[JerekKruger]

Pete Plan 3.5: 6000m in 22:52.1
1000m 3:42.3 (1:51.1 average) at 25SPM, HR 172
2000m 3:44.4 (1:52.2 average) at 26SPM, HR 178
3000m 3:44.3 (1:52.1 average) at 26SPM, HR 183
4000m 3:44.8 (1:52.4 average) at 26SPM, HR 185
5000m 3:49.3 (1:54.6 average) at 25SPM, HR 188
6000m 4:06.9 (2:03.4 average) at 23SPM, HR 190
Average: 1:53.3 at 25SPM, HR 182

I paced this one badly, trying to go far too fast, and HDed twice, once at about 1600m remaining and again for longer at about 800m. In retrospect it should be obvious that I was going too fast, since even with a few seconds of rest at 4400m I still passed the 5k mark faster than I've done before. Still, finished it and don't feel too bad about it.

[-marius-]

ouch, that's gotta hurt Kudos for finishing the set!

[DNA_Rower]

Last week of the Beginner Pete Plan, and I only have time for two sessions as I want to try a 2k TT tomorrow before I go on holiday on Friday for a few weeks.

Monday: BPP24.1 12,000m kept rate at 24 and took it fairly easy with a sweat/water break at 6,000m. Pace was approx 2:00/500m.
Today: BPP24.2 5x1500m 3r - target from last time was 1:53.2 - did 4x at 1:53.0 (s26) and the last at 1:49.0 (s28) to get 1:52.2 overall. Needed to try and really push it on the last rep to prepare for tomorrow.

Now I try a 2k TT aiming for the magic <7min.

[derico]

14th Aug - 3000/2500/2000 Waterfall on 5r
3000 @ 1:59.7 (eased my way in too slowly)
2500 @ 1:56.9 (steady pace throughout - on my limit)
2000 @ 1:57.3 (a struggle)
Will repeat this demanding session!

15th Aug - 5k hard distance
5000 @ 1:57.8 22 SPM
PB by 12 secs!

[jans]

5500m – You’ll see a pattern develop over the first few weeks of your new training plan. These single distance sessions will increase by 500m each week, building the duration gradually up. As your fitness will be increasing each week, and your technique improving, you should find that despite the increase is distance, the pace can be kept the same as the 5000m rows from last week.

Time Meters Pace Watts Cal/Hr S/M HR
24:18.0 5,500m 2:12.5 150 817 22 168
4:51.5 1,100m 2:12.5 150 817 20 155
4:51.3 2,200m 2:12.4 151 818 23 164
4:50.5 3,300m 2:12.0 152 822 23 170
4:53.6 4,400m 2:13.4 147 806 23 173
4:51.1 5,500m 2:12.3 151 819 23 180

What I will say is that you'll find that trying to keep your speed even throughout on longer rows like this will make them easier, and thus make you go faster. For example your average split for this 20min row was 2:12.5, but your first 4mins were at 2:04.7 - if you tried rowing consistently at, say, 2:10 I suspect you'd manage and it would feel easier (there's a physics reason for this if you're interested).

Pace is consistent I dare say, just not the 2:10, but I"ll get there!

Last weeks 5000m:
Time Meters Pace Watts Cal/Hr S/M
22:27.7 5,000m 2:14.7 143 791 21

So, still hard to go faster, but 2.2 sec off with 500m more. Small steps Getting power through feet/legs and getting that "explosion" in the drive every stroke again (fitness level I guess) seems to be the most difficult I feel.

Tomorrow of to Sweden until next Tuesday, so probably gonna start BPP again to get back in rhythm. See guys then and good luck with all your BPP's, PP's, TT's and other abreviations

[JerekKruger]

@Marius - thanks. I honestly can't remember how it felt now, but I assume it hurt since I've never actually stopped during a piece like that before.

@DNA - good luck with the 2k. I'll be trying one, probably at the weekend, and I'm also hoping for the magic sub 7.

@Derek - well done on the PB! Twelve seconds is a lot. That you did it at 22SPM still boggles the mind.

Funnily I find the waterfall the least unpleasant of the three endurance interval sessions. I think the fact that there are only three intervals and each one is shorter than the last helps me battle through it mentally.

@jans - nice consistent pacing there and, as you say, an improvement in both speed and distance. Don't worry about the 2:10, I pulled that out of my ass. How the the row feel compared to your last 5k?

Enjoy Sweden!

[-marius-]

Great PB on such low SPM @derico

W1.2 Some low rate(18-22SPM) distance work and then a 7:16 2K@18SPM just for fun(target is sub 7' @18SPM)

W1.3
5x1500m/5:00r row. Limiting SPM to around 26SPM on the first 4 intervals. Last interval kept pace around 1:37-1:38 until 500m left then a full sprint from there.
Planned starting pace=5K PB pace and negative splits all the way.
Time Meters Pace Watts Cal/Hr S/M
25:16.8 7,500m 1:41.1 338 1463 28
5:07.8 1,500m 1:42.6 324 1414 27
5:07.5 1,500m 1:42.5 325 1417 27
5:07.1 1,500m 1:42.3 326 1421 26
5:05.6 1,500m 1:41.8 331 1438 26
4:48.8 1,500m 1:36.2 392 1648 35
r1,698m

[hjs]

Great PB on such low SPM @derico

W1.2 Some low rate(18-22SPM) distance work and then a 7:16 2K@18SPM just for fun(target is sub 7' @18SPM)

W1.3
5x1500m/5:00r row. Limiting SPM to around 26SPM on the first 4 intervals. Last interval kept pace around 1:37-1:38 until 500m left then a full sprint from there.
Planned starting pace=5K PB pace and negative splits all the way.
Time Meters Pace Watts Cal/Hr S/M
25:16.8 7,500m 1:41.1 338 1463 28
5:07.8 1,500m 1:42.6 324 1414 27
5:07.5 1,500m 1:42.5 325 1417 27
5:07.1 1,500m 1:42.3 326 1421 26
5:05.6 1,500m 1:41.8 331 1438 26
4:48.8 1,500m 1:36.2 392 1648 35
r1,698m

Your 6.1x.x goal is very soft

[Anth_F]

Good luck with the 18spm sub 7' 2k target. Some of us would just be happy to crack sub 7' any way we can!!!!!!

[-marius-]

Your 6.1x.x goal is very soft

I'm a conservative man