Pondering the Beginner Pete Plan

[flabby100]

W2 off script again

4x15:00/2:00r
2:27.2 19spm
Lots of time spent at 140bpm

I’ll get back on the program and do the 5.5k tomorrow.

[fancyoats]

W15S3 3x10:00/2:00
target was 2:23.9 from the 4x8:00 last week. Not too bad.



RH 84%

[badge48]

W3s3

Another 6k. Watching Ted Lasso each row. Makes time fly.

Splits
Time Meters Pace Watts Cal/Hr S/M
26:33.6 6,000m 2:12.8 149 814 22 129
5:20.6 1,200m 2:13.5 147 805 22 123
5:17.6 2,400m 2:12.3 151 819 22 128
5:16.5 3,600m 2:11.8 153 825 22 130
5:17.3 4,800m 2:12.2 151 821 22 134
5:21.5 6,000m 2:13.9 146 801 23 134

[flabby100]

W2S3: 5.5k / 2:14.5 / 22spm

https://imgur.com/a/nZoplNc

[fancyoats]

W15S4 8000m
Pete says to take this one easy and not worry about the pace, so I actually covered the PM with a post-it note (except for the meters, so I'd know when I finished). Felt very relaxed and steady. Obviously ended up a lot slower, but I'm not supposed to worry about that. Not today anyway.



RH 88%

[Rowan McSheen]

W5 S5 2 x 10 mins 2 min rests. Instrux are to go a little bit quicker than the 20 mins of S4 but I thought that undemanding so turned it into stroke ladders instead. 4-3-2-1 minutes at 20-22-24-26 spm. Which I enjoyed so much that I decided to showboat and did a third one.

[iain]

W2S3: 5.5k / 2:14.5 / 22spm

https://imgur.com/a/nZoplNc

I notice that your SR increases much more than the pace decreases. To me this suggests that you are either going a bit quick, or you are trying to push the drive too hard at the start. I think it is better to maintain a similar stroke rather than an unsustainable one.

[flabby100]

W2S3: 5.5k / 2:14.5 / 22spm

https://imgur.com/a/nZoplNc

I notice that your SR increases much more than the pace decreases. To me this suggests that you are either going a bit quick, or you are trying to push the drive too hard at the start. I think it is better to maintain a similar stroke rather than an unsustainable one.

Thanks for flagging that. I wasn’t actually looking at my stroke rate during the workout. I think what happens is that I’m trying to maintain a consistent pace, but as I fatigue I subconsciously increase my stroke rate to compensate.

Sound like I just need to aim for a slower pace, and stick to 20spm?

[fancyoats]

W15S5 4x1500/3:00r
Target was 2:17.1 from the 3x2000 last week. Pete says to resist the temptation to do a faster last rep, so I held steady, which was tough enough. Next week I'm supposed to do 5 reps, which I'm not super looking forward to!



RH 64% - basically the desert

[Rowan McSheen]

W6 S1 7,500 at UT2.



Pink Floyd in headphones, brain in neutral ... Noticeable drift towards the end, to finish on 2:20.0 against 2:19.2 for the preceding week's 7,000m. To be expected as the distance increases. A good workout, felt strong throughout.

[Rowan McSheen]

W15S5 4x1500/3:00r
Target was 2:17.1 from the 3x2000 last week. Pete says to resist the temptation to do a faster last rep, so I held steady, which was tough enough. Next week I'm supposed to do 5 reps, which I'm not super looking forward to!



RH 64% - basically the desert

Nicely controlled at low spm. You'll smash it next week!

[fancyoats]

W16S1 10500m



RH 83%

Nicely controlled at low spm. You'll smash it next week!

Thanks for the encouragement! Though it's always possible it'll be the other way around, and it will smash me! Also funny that to you 23spm is low when that was me trying pretty hard to rate up! That continues to be one of my biggest challenges -- you can see that I'm much more comfortable in that 17-19 range. I don't think I've ever gotten up past 25 spm and even that only for a short bit.

[Rowan McSheen]

W6 S2 3 x 2,000m, maintain the pace of the 2 x 2,000m of W3 (so aim for 2:10-ish on the screen). As back then I felt 4 mins rest was too long so cut it to 2.



Pacing pretty much on the nose, and easing off a little to not get ahead of myself. Third rep did feel a little harder than the others but I guess that was the whole point of the workout.

[Rowan McSheen]

Nicely controlled at low spm. You'll smash it next week!

Thanks for the encouragement! Though it's always possible it'll be the other way around, and it will smash me! Also funny that to you 23spm is low when that was me trying pretty hard to rate up! That continues to be one of my biggest challenges -- you can see that I'm much more comfortable in that 17-19 range. I don't think I've ever gotten up past 25 spm and even that only for a short bit.

You gotta have faith, FO.

Folk often start off on the erg at too high spm and then need to adapt to going long strong and slow. I'd say that you're in a better place having mastered that before rating up. By way of contrast I find 18 spm difficult and am much more at home at 20-22 for the distance pieces.

[flabby100]

W2S3: 5.5k / 2:14.5 / 22spm

https://imgur.com/a/nZoplNc

W3S1: 6k / 2:17.1 / 20spm

Slowed it down, both the pace and the stroke rate. Felt like I had something in the tank at the end, which was nice.

https://imgur.com/a/1ywOHHl