Pete Plan Thread

[-marius-]

@Gaucho1 - That's a nice target, first 7670m then 7700m I used a DF of 141 on this row. I usually do these sessions around 120, but forgot to turn it down. Did not notice until 10 minutes into the row so just left it there.

PP1.6 The plan was to do CTC for the rower and skierg today, but one popped blister from yesterday's skierging is causing problems. It seems a little infected so decided to try and not make things worse and went with a low rate row instead. Decided to do 40min @ 20spm but around 25 minutes the band aid started causing some friction so stopped after 8K put on some sports tape instead and finished with a 10 min @ 20spm. Negative splits all the way.
Time Meters Pace Watts Cal/Hr S/M
29:35.9 8,005m 1:50.9 256 1181 20
10:00.0 2,680m 1:51.9 250 1158 20
10:00.0 2,704m 1:50.9 256 1181 20
9:35.9 2,621m 1:49.8 264 1207 20

Time Meters Pace Watts Cal/Hr S/M
10:00.0 2,782m 1:47.8 279 1259 20
5:00.0 1,379m 1:48.7 272 1235 20
10:00.0 1,404m 1:46.8 287 1286 20

[rascott]

BPP 13.4 - 8000m, low rate/technique
36:00.8
Pace 2:15.0
Calories 472
Ave HR 115
Average Watts 142
Calories Per Hour 788
Stroke Rate 21
Stroke Count 772
Drag Factor 112

for some reason I find 8000m low rate harder than 10K at a faster rate/pace - i think its mentally more boring which makes it harder

[mitchel674]

@rayofsunshine, that looks like a solid steady state row. You did kick it up a bit at the end. Is that the typical range for your HR on these steady state rows? Are you well hydrated? I'm wondering if your HR is increasing due to a combination of the work and slightly low fluid volume which worsens with sweating.

I need to do a better job of staying hydrated!! Thanks. I'll be well hydrated for 3-4 days and feel great. Then, I'll just "get busy" with work, etc and not maintain. It's usually a day or 2 later that I notice my legs are tight. It's almost always correlated with lack of water intake. I need to buy a bottle to keep with me as a reminder.

We Floridians are chronically on the dry side. I carry a water bottle with me to remind me to drink more water. My HR really kicks up fast on those steady state rows if I'm not well hydrated.

[mitchel674]

BPP 13.4 - 8000m, low rate/technique
36:00.8
Pace 2:15.0
Calories 472
Ave HR 115
Average Watts 142
Calories Per Hour 788
Stroke Rate 21
Stroke Count 772
Drag Factor 112

for some reason I find 8000m low rate harder than 10K at a faster rate/pace - i think its mentally more boring which makes it harder

They are harder! What is your natural stroke rate? I tend to settle in at 25spm. When I do slow sessions at 20-21spm, each pull has to be significantly stronger to reach that target pace. It's more work, but I get to really focus on technique. I'm guessing that's the goal.

[rascott]

yep my natural stroke is 24...so that makes sense...the wheel has slowed down more at a slower rate

[rascott]

BPP 13.5 - 3 x 2000m / 4min rest

Time Meters Pace Watts Cal/Hr S/M
25:55.9 6,000m 2:09.6 161 852 23 127
8:38.6 2,000m 2:09.6 161 852 23 125
8:38.8 2,000m 2:09.7 160 851 23 128
8:38.5 2,000m 2:09.6 161 852 24 130

enjoyed that....

[RayOfSunshine]

BPP 7.4 6k
Decided to break it up into quarters doing 20spm, 26spm, 22spm, 24spm. I knew the 1st 1500 would be around 2:15 then I'd play it by ear.

[RowerGal]

Cycle 6/Week 2/Day 5
Tried a new workout today for my "Hard Distance" day that I have never done before. A "10K Push". Had no idea how it would end up, but was definitely breathing heavy with the pace in the last couple of reps. As it turns out, I also PR'd my 10K here - although I have never really done an all out, focused 10KTT. My HR monitor came in today so will be experimenting with that soon.

[rascott]

Evening all, hope your rowing is going well

Found this blog - some interesting workouts I will try once I’ve completed the BPP and a few rounds of the PP

http://www.livehard.co.uk/rowing-workou ... dont-suck/

I’ve done the increasing stroke rate one before - it was one of the Concept 2 WODs and was pretty hard at the time though I’d probably find it a lot easier now

[mdpfirrman]

@ RowerGal - congrats on the new PB! That's great! Been working on pushing a bit toward the end of the week for around the same distance (though I'm doing half on the bike). Wanting to go after a new PB 10K soon myself.

[RayOfSunshine]

Cycle 6/Week 2/Day 5
Tried a new workout today for my "Hard Distance" day that I have never done before. A "10K Push". Had no idea how it would end up, but was definitely breathing heavy with the pace in the last couple of reps. As it turns out, I also PR'd my 10K here - although I have never really done an all out, focused 10KTT. My HR monitor came in today so will be experimenting with that soon.

Congrats on the new PR! I've had my HR monitor for 3 or 4 sessions and love it. I've noticed that if my HR goes up and all else is the same, something is usually wrong with my form and I'm wasting effort.

[RowerGal]

Thanks @Mike & @Ray for the PB congrats.
Got my HRM so decided to strap it on and just see how it felt today. Since I have 0 interest in doing a maxHR test at this point, especially as I head into a taper week, it was interesting to see how it felt and what it showed. Not sure if does me much good right now, except just to try it out and see how it feels.
@Rascott - I am the opposite of you. I will take the long endurance rows up to 12-15K at SR 18-20 any day over a 10K at any speed. For some reason, that is a deadly distance for me. Probably means I need more of them at a higher rate!
@Marius - Did you do the CTC yet? What did you think? I liked it and paced it right on so that the 1250m didn't kill me. Good timing for that session for all the folks racing CBs and WIRC, as well as those of us who are basement 2KTT peeps!

Did a 6x8min 1:00 RI SR20 today. Broke it up into intervals juuuuust in case I wanted to adjust the HRM or chuck it all together during the session. First rep I was adjusting the strap and watching what happened with different wattages, rates, etc. and just kinda messing around with it. Taper week this week for me (YAY - finally!!) and 2KTT soon in my basement. @Mike - good luck on your 10KTT.

[Gammmmo]

Rookie PP question - was just eyeing up the Speed/Endurance intervals, particularly the 250/500/750/1000/750/500/250 pyramid...what sort of pace? Cheers.

[JerekKruger]

Rookie PP question - was just eyeing up the Speed/Endurance intervals, particularly the 250/500/750/1000/750/500/250 pyramid...what sort of pace? Cheers.

Pete gives very rough guidelines in the FAQ at the bottom of his page, though he stresses that they just that: very rough. For the pyramid he suggests it should be paced at around 2k pace on average.

[mdpfirrman]

@ Gammo - you're a rare case Gammo! You've gone at the longer distances hard and never really attacked a 2K (opposite of me because I hate pain on the long stuff!). I'd look at Paul's Law predictor first. I find it fairly accurate. Plug in your 5K and then get a prediction on pace for 2K based on that. When in doubt on the PP, start a bit conservative and then hammer down the bottom part of the pyramid (the second 750 if you have too much left). If you go out too conservative, you'll have a lot left in the tank at the end and the PP tells you to empty the tank on the last interval. So that will move your average down and then the next round you start with that average. If you go out too aggressive, you usually crash and burn, so the PP does a nice job of self correcting.

@Ray/RowerGal - I'm thinking about getting a HRM again. Glad you're enjoying those.