Pete Plan Thread

[RowerGal]

Once again, lots of helpful information in here since my last login. I am taking notes like crazy. Thanks all.
@Gaucho1 - Congratulations on your 6KTT PB.

@ RowerGal - That's a very solid 1500 X 5, brutal row. Is it me (I'm bad at math) or is your 5K PB time a soft target?? I know my 5K PB time is around 8 seconds higher than my 2K PB time. I'm looking at that performance and thinking you could improve your time on that workout!

@mdpfirrman - You were right. My 5K was soft. It was also old - from December 17, 2016. As I mentioned, I tried last month to do a couple 5KTTs without success of a PB. Today was a different story. A 5K PB by 9.5 seconds! I am super happy. My recent 5x1500s had an average pace of 2:07.4 and my PB today average pace was 2:07.2. Thanks much for the nudge and the rationale. It is very much appreciated.

[OtwSL]

Once again, lots of helpful information in here since my last login. I am taking notes like crazy. Thanks all.
@Gaucho1 - Congratulations on your 6KTT PB.

@ RowerGal - That's a very solid 1500 X 5, brutal row. Is it me (I'm bad at math) or is your 5K PB time a soft target?? I know my 5K PB time is around 8 seconds higher than my 2K PB time. I'm looking at that performance and thinking you could improve your time on that workout!

@mdpfirrman - You were right. My 5K was soft. It was also old - from December 17, 2016. As I mentioned, I tried last month to do a couple 5KTTs without success of a PB. Today was a different story. A 5K PB by 9.5 seconds! I am super happy. My recent 5x1500s had an average pace of 2:07.4 and my PB today average pace was 2:07.2. Thanks much for the nudge and the rationale. It is very much appreciated.

Well done @RowerGal! Shows the steady improvement towards sub 8:00!

[JerekKruger]

Great work @RowerGal. If say it bodes very well for a 2k PB.

[mdpfirrman]

@ Dietmar -- You're such a strong man! Impressive! I forgot, though, you race 5K, not 2K. Congrats on the 6K PB!

@ RowerGal - Nice work!! Congrats!! That's a hard row. My 10K needs updated badly too. Perhaps we avoid pain?? Jim said it, you need to do longer hard rows on occasion as well as the SS work. I'm admittedly terrible about that. I despise the 6K through hour hard sessions. If I want to get any closer to 7:00, I'm going to have to get used to these longer hard sessions at least every 7 to 10 days minimum.

[jbhop5857]

Good Day,
@rowergal - Way to go!! That's a big PB!!
Mike - 6k TT PB is pretty awesome. Never done that, not sure I want to... haha

Cycle 5/ Week 1/ Day 5

This is suppose to be middle distance at pace. I wanted to do more sprints today, but also wanted the long aerobic workout, so I did a combination of the two.

5k - 1:57/500
5 minute rest - The next session is this months CTC, which I have never done before
1k - 1:45/500
2 min rest
250m - 1:40.8
3 min rest
1k - 1:45/500
2 min rest
250m - 1:38.2/500
3 min rest
1k - 1:43.6
- This totaled 12:06.7 for CTC - I belong to Empty the Tanks
5 minute rest
5k - 1:56/500

The last 5k on this was especially hard. It felt very easy for the first 500m coming out of the sprints, but in just grinded the rest of the way. This was a difficult, yet effective workout. My legs are shaking while I sit in the chair, a good sign.

Congrats to all of you kicking butt,

David

[RowerGal]

Thanks for the support all.

@ RowerGal - Nice work!! Congrats!! That's a hard row. My 10K needs updated badly too. Perhaps we avoid pain?? Jim said it, you need to do longer hard rows on occasion as well as the SS work. I'm admittedly terrible about that. I despise the 6K through hour hard sessions. If I want to get any closer to 7:00, I'm going to have to get used to these longer hard sessions at least every 7 to 10 days minimum.

Yes, I agree. Those longer distances at higher intensities are a necessary evil. I have been doing 5K and 6Ks for the hard sessions for the last 4 cycles, but I need to educate myself a bit more on pacing to row harder for longer. Perhaps I will give 6500m a go next week and try to hold my 6K pace.

[JerekKruger]

My legs are shaking while I sit in the chair, a good sign.

Careful David, don't make the mistake so many others do. Remember the quality of a workout is not measured in how weak you feel afterwards or how much you ache the next day or whatever: it's measured in how much it helps you progress. As Henry often says it's not the training that makes you faster, it's recovering from it, and if you constantly want to do super tough workouts that leave you in pieces there's a chance you'll end up burning out and, even if you don't, you are likely to find yourself stalling.

[jbhop5857]

Thanks Tom, I agree. Somedays you just need your butt kicked.

[JerekKruger]

Thanks Tom, I agree. Somedays you just need your butt kicked.

That's okay, just thought I'd mention it as it's a common mistake for a lot of people. That said you do seem to have a pretty high capacity for recovery

[jbhop5857]

Tom,
I spend a LOT of time on recovery. I, currently, am eating properly to promote recovery, drinking an obscene amount of water, ensuring that protein levels are high and I eat less than 30g of carbs a day. Recovery has always been an issue for me as I tend to push myself too hard, too fast. Although I have toned that down this time around, I believe most of my recovery ability is in the lack of carbs. No scientific proof, but I will have no problem rowing a HM on Sunday after todays workout so long as I follow the recovery system properly.

Also, it is important to note that I work from my house building furniture. This allows me A LOT of flexibility with this that most people do not have. I think I mentioned that before, but it is important for comparisons sake.

Have a great night

GO PATRIOTS!!!

David

[RayOfSunshine]

I started on the first 5k of the BPP on Christmas morning and was around a 2:26/500 pace. Yesterday I did the same row at a 2:11.6 pace and finished the last 1,000 m at 2:06 with 22 SPM, which was an all-out sprint for me about 3 weeks ago.

Right now tracking performance is all positive, but in the coming months I'm expecting I'll hit a plateau and will need to start looking a little harder at some of the numbers and factors that might be influencing my performance (did I get enough sleep, did I warm up enough, did I eat right, etc). I'm not cutting another 20 seconds off my pace in less than a month again, so as returns diminish the tracking will be critical.

@Brandon - I'm right there with you. 12/16 was day 1 of BPP and I averaged 2:15.4 for the 5k. Today was day 1 (of week 5) and I averaged 2:10.7 for the 7k.

@Rowergirl... AWESOME!!!!

Y'all continue to motivate though I don't post that often.

[JerekKruger]

I spend a LOT of time on recovery. I, currently, am eating properly to promote recovery, drinking an obscene amount of water, ensuring that protein levels are high and I eat less than 30g of carbs a day. Recovery has always been an issue for me as I tend to push myself too hard, too fast. Although I have toned that down this time around, I believe most of my recovery ability is in the lack of carbs. No scientific proof, but I will have no problem rowing a HM on Sunday after todays workout so long as I follow the recovery system properly.

First off apologies if my post sounded preachy or anything, that wasn't the intention but I reading it back it could certainly look that way.

Anyway, sounds like you're well on top of things. I'm amazed that you're able to do what you do without carbs, but then low carb seems to be proving more and more impressive as time goes by. It's not something I'm in a position to try myself at the moment (I haven't got the cash to do it the way I'd want to) and I'm not sure I'd want to make the change whilst trying to improve my times, but it's definitely something I want to try some time down the line.

In any case it's clear you are well on top of your recovery. Apologies once again if I came across as rude.

Also, it is important to note that I work from my house building furniture. This allows me A LOT of flexibility with this that most people do not have. I think I mentioned that before, but it is important for comparisons sake.

I'm in a similar situation (writing up my PhD from home) but still struggle with recovery sometimes.

[jbhop5857]

Tom - HAHA. I will apologize that you felt you needed to apologize and we can move on. I take nothing personally and love the feedback you give me. Sometimes it can appear that I push back even when I am the one asking for help. That is not the case, just trying to learn. Again, thank you for all your suggestions, keep them coming.

David

PS - When the Patriots are in the playoffs and the game starts at 20:30pm, recovery does not go well. HAHA. Today will be difficult, but that is my fault.

[mdpfirrman]

I was supposed to do the "Speed Pyramid" today but did the VTC (Virtual Team Challenge) instead. Very similar workout.

1000 / 2'
250 / 3'
1000 / 2'
250 / 3'
1000

Started out blazing fast (1:47) for me on the first 1000. 2' is not much recovery then to do the 250 (low 1:40s), second 1000 was at 1:50 and last one nearly 1:53. Very hard workout. Overall, a 1:49.8 average for the entire thing. I'm still feeling a bit of aftereffects from the hard 2K. Did 10K SS easy yesterday but still don't feel completely recovered. I'll do another easy 10K of SS work tomorrow. Last two weeks of the PP started.

@RowerGal - my club's ITC this month is a 6K TT. I'll probably do it next week. I've never done one. Should be interesting. Might just do it 90% effort. Not sure I want to do it all out. I'll save the all out efforts on longer rows until after my race.

[jbhop5857]

Good Day,

Cycle 5/ Week 1/ Day 6
HM TT

1:23:50.4 for a new PB of 1:59.2/500.

After the Patriots game last night and all the libations and newly legalized recreational fun we have here in Maine, today was bound to be difficult, but when I know I could have done the night before differently, I don't let myself off the hook. Previous PB was 2:03/500, so some very clear aerobic improvement.

Monday off, will badly need that.

Have an awesome day,

David