Pete Plan Thread

[Dangerscouse]

Thank's dangerscouse.
Today was a 5k. Ave/1:44.0 !7:20.0 29spm
Pyramid tomorrow.

That's a strong 5k. Well done

[JMac]

PP 2.4

Slow and steady 60min today

Time Meters Pace Watts Cal/HR S/M HR
1:00:00.014,031m2:08.2 166 870 21 149
12:00.0 2,832m 2:07.1 170 886 20 140
24:00.0 2,808m 2:08.2 166 871 20 143
36:00.0 2,792m 2:08.9 163 861 20 148
48:00.0 2,772m 2:09.8 160 849 20 154
1:00:00.02,826m 2:07.3 169 882 23 162

[Andrew Shuck]

Hi all,
Week 20 Pyramid.I didn't do this session on last rotation as i did a 2k test instead. Last time (week 14) ave/ 1:36.0 Ave spm 33.
Today saw splits of,
1:35.0
1:35.0
1:35.0
1:35.3
1:34.7
1:32.8
1:26.8
Giving a 1:34.2 ave/. spm 36, I hope to rate at this tempo for my next 2k.?
Cheers.

[SowfLondonRower]

BPP 12.3: 3x10min, 2min rest - 1:59.6, 1:59.0, 1:58.5. Decided to restrict myself to 20spm on this one and see how much I could push the pace.

BPP 12.4: 8000m - 2:11.2. Nice and easy.

BPP 12.5: 4x800m, 2min rest - 1:52.0, 1:52.0, 1:52.0, 1:45.1, giving an average of 1:50.3. Last time I did this was 4 weeks ago and my average was 1:53.9, so a big improvement.

[Andrew Shuck]

BPP 12.3: 3x10min, 2min rest - 1:59.6, 1:59.0, 1:58.5. Decided to restrict myself to 20spm on this one and see how much I could push the pace.

BPP 12.4: 8000m - 2:11.2. Nice and easy.

BPP 12.5: 4x800m, 2min rest - 1:52.0, 1:52.0, 1:52.0, 1:45.1, giving an average of 1:50.3. Last time I did this was 4 weeks ago and my average was 1:53.9, so a big improvement.

Hi, at 26yrs and 6'2, looking forward to seeing an awesome 2k.

[SowfLondonRower]

Hi, at 26yrs and 6'2, looking forward to seeing an awesome 2k.

Haha, depends what you mean by awesome!

Before July I hadn't done any regular exercise for at least 5 years, so it's gonna take me a while to get into good shape. But I used to be quite athletic when I was younger (ran cross country and played football for my school) so hopefully my ceiling should be fairly high if I keep up with the training

[Andrew Shuck]

Haha, depends what you mean by awesome!

Before July I hadn't done any regular exercise for at least 5 years, so it's gonna take me a while to get into good shape. But I used to be quite athletic when I was younger (ran cross country and played football for my school) so hopefully my ceiling should be fairly high if I keep up with the training

Rob, being half my age your fitness will come leaps and bounds following this plan.

Today for me i did HM Ave/ 1:52.9

[JMac]

Andrew, your times are beastly!

PP 2.5 for me today

As my heart rate shows, this felt difficult.

Hopefully vast improvements to come with some carb orientated fuelling

Time Meters Pace Watts Cal/HR S/M HR
22:27.0 6,000m 1:52.2 247 1150 28 171
7:27.5 2,000m 1:51.8 250 1159 28 164
7:31.0 4,000m 1:52.7 244 1139 28 173
7:28.5 6,000m 1:52.1 248 1153 27 178

[mdpfirrman]

Thanks for the advice re: ratings guys. Still learning, obviously, so I appreciate any comments. Next intervals I will not do the TT first and will shoot for 28-30. Next session is another 5,000, so I will see how the 24 to 25 rate feels, then go back up for the shorter distances. At what distance do you drop the rate even lower to 20-22?

Hi Janet, I'm not sure at your height I would. I think you'd be OK only going down to 24/23 or so on your longer rows. Others might disagree with me, but I find going any lower than 20 counterproductive for me. My 20 or so is like your 23. Most that you see doing 18 SR or so are very tall.

Some amazing times all!

[mjlawton]

Thanks for the input, Mike. I did 5500 today per BPP, at an average of 26, but I varied a bit throughout trying to work on my technique. I agree I would have difficulty keeping lower than 23 or so...it just doesn't feel smooth or natural to use too low of a stroke rate. Had a lower damper today as I had a bit of sore back from a full day of pickle ball yesterday, so that may have impacted the stroke rate by 1 or 2 as well. Appreciate your insight.

[sdr2017]

I agree I would have difficulty keeping lower than 23 or so...it just doesn't feel smooth or natural to use too low of a stroke rate. Had a lower damper today as I had a bit of sore back from a full day of pickle ball yesterday, so that may have impacted the stroke rate by 1 or 2 as well.

Hi Janet,

I have been rowing 18-20 for my low intensity stuff these days. My normal comfortable pace is more like 21-24, but the slow stuff makes me focus more on form. I can make it smooth and comfortable if I pay attention (and row many thousands of meters.) I am trying for low intensity or high intensity. I found that 22-23 crept up to medium intensity most of the time, which I have been told is not an ideal training regime. My normal low intensity 18-20 rows are two back-to-back 30 min sessions. You might find the low intensity rows at 20 spm worth trying.

[rascott]

PP 2.5 - hard distance...decided to do a 30m/r20 as this is also the monthly Facebook challenge in one of the groups I'm in...

Always a tough one this

[JMac]

PP 2.6

Slow and steady 60min again. HR better than last time.

3 days off rowing now

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 14,163m 2:07.0 170 886 21 144
12:00.0 2,837m 2:06.8 171 889 21 132
24:00.0 2,830m 2:07.2 170 884 20 138
36:00.0 2,833m 2:07.0 171 886 21 147
48:00.0 2,832m 2:07.1 170 886 21 153
1:00:00 2,831m 2:07.1 170 885 21 153

[mdpfirrman]

I agree I would have difficulty keeping lower than 23 or so...it just doesn't feel smooth or natural to use too low of a stroke rate. Had a lower damper today as I had a bit of sore back from a full day of pickle ball yesterday, so that may have impacted the stroke rate by 1 or 2 as well.

Hi Janet,

I have been rowing 18-20 for my low intensity stuff these days. My normal comfortable pace is more like 21-24, but the slow stuff makes me focus more on form. I can make it smooth and comfortable if I pay attention (and row many thousands of meters.) I am trying for low intensity or high intensity. I found that 22-23 crept up to medium intensity most of the time, which I have been told is not an ideal training regime. My normal low intensity 18-20 rows are two back-to-back 30 min sessions. You might find the low intensity rows at 20 spm worth trying.

Hi Scott! I'm hardly an expert, but to me, the reason that beginners should limit their low rate work (and I would consider anything under 22 for someone Janet's height to be low rate) is that low rate work is really tough to do with proper form. I know when I was beginning, I had a hard time understanding why, when I saw college rowers on the erg, they would move their hands so slow on the recovery back to the catch. Now, after four years rowing, I understand. At low rates, your hands absolutely need to be moving at all times. You cannot artificially pause your hands at either the catch or the finish. If you do, you get into really bad habits when you rate up. Your hands need to be always constantly moving for a proper stroke. As long as someone understands that and doesn't get into terrible habits, like I did when I artificially tried to do low rate work without understanding the proper stroke mechanics, then lower rate work is fine. It does take a great amount of patience to move your hands that slowly on the recovery and not resort to pausing.

[m06w41]

Been a bit since the last post. Big Bend hike mid last month and a couple fits and starts so last week I picked back up at Week 9 and rowed Week 10 last night. Trying hard to stay motivated...that's the challenge. Been doing 1000 meter warmups for a few months but never include those. Sometimes its 2x500 sometimes is 1x1000. Stroke length hovers between 1.17m and 1.24 meters versus much shorter when I started. Honestly, the long distance is a challenge to my attention. It's hard to stay focused on something for that long. Hope it's okay the update is in a single post.

Week 9 Row 1


Week 9 Row 2 - interval work


Week 9 Row 3


Week 10 Row 1 - in last 4000 meters worked down 2'34 pace by 1 second each 1000 meters to finish out at a 2'30 - tried to stay consistent