Pete Plan Autumn 2015

[jackarabit]

Mike, target average pace from this one (1:59) for the first rep three weeks from now and aim to increase pace by a few tenth seconds on each rep after the first. Big psychological boost to confidence and less pain!

[mdpfirrman]

Mike, target average pace from this one (1:59) for the first rep three weeks from now and aim to increase pace by a few tenth seconds on each rep after the first. Big psychological boost to confidence and less pain!

Yeah, that's what I was thinking. I think what I'm finding out is that my longer distance times versus the shorter distances are better relative to what Paul's Law would predict. Maybe it's because I don't do shorter distances as often as I do timed 10000m and timed 30 minute rows. I think this speed and intermediate distance interval work will really help my shorter distance times. Paul's Law (based on my PB 10000m has me around 7:19, but my best actual 2000m so far is 7:30). I think, even though I haven't done the 2000m in a while, the actual time is closer than what Paul's law is predicting for me at present. My goal by doing Pete's Plan (modified) is to get to 7:15 or so. I think that' realistic by February. That would be my first race ever. I'd be happy with that.

[jackarabit]

Your 5-10k times are very strong. Maybe all you need is habituation to speed, which means discovering and practising an efficient technique at speed, relaxing inspiratory muscles at speed, normalizing discomfort in the interest of (psychological) endurance at speed?

[bisqeet]

well I think Carl is to blame here, but after reading a few posts related to online rowing/racing I decided to give it a go for the first time.
Still trying to play with the interface and see what is possible, but their are limits to creating "decent" sesions (interval ?). As yesterday was for me W3d1 of PP (4x1000m @1:52 pace - R5min) I decide to see if I couldn't set it up as an online race.
I do prefer active rests, 5minutes at 2:30 pace is also 1k, so that was the goal.
4x1000 @1:52 r1000@2:30

amazingly (for me) another 2 joined in. I did fluff the session somewhat by making 400m splits (?) so I couldn't use the logs for a very good analysis or comparison (will sort that out)

but the eye was watching and the sprints were all sub 1:52 (1:52, 1:51, 1:49, 1:47 - ish) and active rest was more or less spot on 2:30 pace.

It seems the best way to do the PP online at the mo (active rests) until interval is available. I'm going to try and keep all my sessions online, where possible.

online race log

2015-11-03_12-07-36.jpg (43.81 KiB) Viewed 6727 times

[jackarabit]

30' @ av. 2:16.5 (6593m) online. Carl is a good salesman My sleeping habits also somewhat "flexible" which makes it easier to row with Kiwis and Aussies than with folks in my own time zone. "With" is not quite accurate! Roughly a K behind at the end is about right.

Not doing Pete Plan in a systematic fashion right now. I'll call this one a D5 hard distance as done @ AT/TR heart rates: 154 bpm av. (85% HRR).

I have no idea why timed rest requires timed intervals in RP? Bit of aggro certainly.

[Bob S.]

I have no idea why timed rest requires timed intervals in RP? Bit of aggro certainly.

That was one of several major gripes that I had about RP. I would have thought that it could include the same kind of setups that are available on the C2 monitor itself.

[jackarabit]

Some answers here: http://www.c2forum.com/viewtopic.php?f=8&t=68584

[bisqeet]

W3D2 15k steady
2:05 split for the full 62+ minutes.
Heart rate under 145 for the whole distance.
It's not a distance I do a lot, but I think my PB from last year for that distance is about 62 minutes. I feel I have gained a lot of stamina in the last 12 months (had my own c2 for 4 months now)

[Galeere]

W3D2 15k steady
2:05 split for the full 62+ minutes.
Heart rate under 145 for the whole distance.
It's not a distance I do a lot, but I think my PB from last year for that distance is about 62 minutes. I feel I have gained a lot of stamina in the last 12 months (had my own c2 for 4 months now)

What is your max and what your resting HR Dean? Your absolute values are very close to mine.

[bisqeet]

My rest is 48 max is 180

The low heart rate is due to hashimoto to some extent

[Galeere]

Ok, mine are 54/176, so pretty comparable. Again that leads to the conclusion that a sub 2:00-HM should not be a big problem. I am looking forward to read about yours and Bonefixers.

[bisqeet]

Mother in law is 70 today, so have a few days away (return Sunday) from the erg. I will return with a vengeance tho. First long hard will be 60 min sub 2:00. Then the HM.
Sure will be interesting.....

[Galeere]

Mother in law is 70 today, so have a few days away (return Sunday) from the erg. I will return with a vengeance tho. First long hard will be 60 min sub 2:00. Then the HM.
Sure will be interesting.....

Thats what I did, tried out the pacing on the 1hr and then went for the HM. Have a good trip.

[mspina]

Can you all tolerate another newbie with a bunch of questions? I hope so. AWESOME group here and I learned a ton just reading through this thread.

Background: Female / 47 years old / Crossfitter (feel free to groan and roll your eyes!) / 5'9" / 155#

I LOVE rowing, likely because I am tall so halfway decent for a Crossfitter. I got my own Concept2 a little over a year ago, and participated in the Crash-B last year (8:07). I had a blast and want to sub-8 this year. 7:45? Is that crazy???

I haven't spent a ton of time on the Erg lately, so should likely build up some rowing specific endurance before jumping into Pete's Plan (I crossfit 4-5x/week so it's not like I've been sitting on the couch eating bon-bons since last March, but my rowing specific fitness is not prime for sure).

So for questions:

Jump straight into Pete's plan?
Start with Pete's beginner plan for a month or two (?), then do Pete's for Jan/Feb to build speed for Crash-B (Feb 28)?
Start with IIS 2k for the first month/two rather than Pete's beginner?

Also:

I have the ErgData app on my phone which I like - it gives a bit more info than my PM3 as I'm rowing. But I see some of you have the RowPro app - is it worth it? What about a HR monitor? I can attach a bluetooth monitor to the ErgData app on the phone if it's a good idea. I was a triathlete prior to Crossfit so I am familiar with HR training and can absolutely see the value.

Thank you for whatever advice you can provide! I look forward to continuing to learn from the group!

[G-dub]

You are fit and probably strong, so why not jump in on Pete Plan with some of us starting Saturday, November 14? I think you will have enough time for three 4 week cycles plus a couple of weeks to get ready for your Crash B event. You can take the first cycle as a transition period and then bang the last two cycles hard (at least that is what I'm thinking about doing since I've been mostly doing aerobic work). HR monitor is good to have for the long steady rows - it helps manage the effort to a lower intensity, which we want to do on those rows. Some of us also used HR on the hard distance pieces to keep those under 90% HRR so those don't become PB efforts every week. Nice to have you on board!