Pete Plan 2017

[barrec]

@cal - great work on those 1500m! Those 3' rest sure do go by quickly.

@derico - nice work on the 6k! Am I reading it correctly that your SPM was 23?

@Jerek - great work as always. I've thought about getting a monitor, or at least wanting the data from wearing one. I've just been taking my pulse after every piece/interval to get a sense of where I was at. There is a generic formula to figure out your max and target heart rates - I think max is 220 minus your age or something. FWIW I shoot for around 168-180 BPM on my toughest pieces.

PP 2.2.3 - 4x2000m, 5' rest - Goal: 1:54.0
Time Meters Pace Watts Cal/Hr s/m
30:20.1 8,000m 1:53.7 238 1117 27
7:36.2 2,000m 1:54.0 236 1111 27
7:35.7 2,000m 1:53.9 237 1113 28
7:35.2 2,000m 1:53.8 237 1116 28
7:33.0 2,000m 1:53.2 241 1128 28

Mission accomplished but it was not at all fun. I had to do it in the morning due to some travel and my body didn't seem to like it.

PP 2.2.5 - 6000m hard distance - Goal: 1:56.0
Time Meters Pace Watts Cal/Hr s/m
23:06.6 6,000m 1:55.5 227 1080 27
3:52.0 1,000m 1:56.0 224 1071 28
3:51.9 2,000m 1:55.9 225 1072 28
3:51.9 3,000m 1:55.9 225 1072 27
3:51.6 4,000m 1:55.8 225 1075 27
3:51.6 5,000m 1:55.8 225 1075 27
3:47.6 6,000m 1:53.8 237 1116 28

I was very happy with this effort! Especially since I doubled my workouts today and did a steady session this morning (I had missed two days again due to travel).

[JerekKruger]

Pete Plan 1.2: 30mins strapless
5:00 1257m, 1:59.3 at 19SPM HR 168
10:00 1235m, 2:01.4 at 19SPM HR 170
15:00 1228m, 2:02.1 at 19SPM HR 177
20:00 1212m, 2:03.7 at 20SPM HR 176
25:00 1208m, 2:04.1 at 20SPM HR 178
30:00 1257m, 1:59.3 at 22SPM HR 187
Total: 7397m, 2:01.6 at 19SPM HR 176

I got hardly any sleep last night and almost postponed this workout to tomorrow, but in the end decided to do it anyway. I went far too fast, 176 average heart rate is definitely not UT1 or UT2 for me, but once I started I just couldn't bring myself to slow down. Not the best session ever but it got done.

@Derek - nice 6k! Doing it at 23SPM is damn impressive.

@barrec - both very nice sessions. Not sure if you've pulled a sub 19min 5k before, but I'm pretty certain you've got one in you right now based on those times.

The 220 - age formula for max heart rate is pretty bad. Peoples' max heart rates vary a lot (one test had a bunch of elite rowers, all in their 20s, with max heart rates varying between 160 and 220). That said, I don't think heart rate training is required. You can use perceived effort and percentages of 2k power to achieve much the same effect. I just like collecting numbers.

[JerekKruger]

Pete Plan 1.3: 5x1500m/5:00r
5:36.8 (1:52.2 average) at 24SPM, HR 174
5:36.1 (1:52.0 average) at 24SPM, HR 178
5:36.7 (1:52.2 average) at 25SPM, HR 180
5:34.6 (1:51.5 average) at 25SPM, HR 183
5:33.4 (1:51.1 average) at 26SPM, HR 185
Average: 1:51.8 at 24SPM
Rest: 2677m

My goal was sub 1:53 so I'm pleased with this session. The fast fourth interval wasn't planned, I just found myself going at about 1:50ish with 400m to go and realised I could hold it and even sprint the last 100m. After that, I wanted to beat that time on the last interval, which I did but it was tough going.

On a side note, it seems the HR reading given for each interval is the maximum heart rate you achieved during that interval, not the average. I'm not entirely sure why it's set up this way (perhaps because people use intervals for max heart rate testing) but I also used the Polar Beat app at the same time which confirmed it.

[JerekKruger]

Pete Plan 1.4: 45mins strapless
9:00 2158m, 2:05.1 at 18SPM, HR 161
18:00 2110m, 2:07.9 at 18SPM, HR 164
27:00 2089m, 2:09.2 at 18SPM, HR 165
36:00 2103m, 2:08.3 at 18SPM, HR 167
45:00 2136m, 2:06.4 at 19SPM, HR 177
Total: 10596m, 2:07.4 at 18SPM, average heart rate 166

An attempt to go slower. I still think my heart rate is a little higher than it should be during this, ideally I think it should be around 160 average or so.

[derico]

Warmed up for a 2k but then decided on a near 30 @ 20 spm -
Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,427m 2:01.1 197 976 20
6:00.0 1,475m 2:02.0 193 962 19
12:00.0 1,495m 2:00.4 201 989 20
18:00.0 1,480m 2:01.6 195 969 19
24:00.0 1,486m 2:01.1 197 977 21
30:00.0 1,492m 2:00.6 199 985 21

This took me to 285k/800k for the month/season which is probably too high a volume for me - will cut back and aim for more PP discipline/quality in August!

[JerekKruger]

Pete Plan 1.5: 6000m in 23:03.5
1000m 3:45.9 (1:52.9 average) at 24SPM, HR 171
2000m 3:49.2 (1:54.6 average) at 25SPM, HR 178
3000m 3:51.8 (1:55.9 average) at 24SPM, HR 179
4000m 3:53.2 (1:56.6 average) at 24SPM, HR 180
5000m 3:53.5 (1:56.7 average) at 25SPM, HR 181
6000m 3:49.9 (1:54.9 average) at 25SPM, HR 187
Average: 1:55.2 at 24SPM, HR 179

My goal, which was perhaps too ambitious, was sub 1:55 average and I just missed it. As usual my pacing was off, with me going off too fast at the start and slowing down too much through the middle. I am quietly confident I can break 1:55 average next week, particularly if I up my rate to 25 throughout. Still, not too unhappy with my first 6k.

[calalli]

@Jerek - Busy week for you! I didn't realize the regular PP afforded you longer rest between intervals, might be a reason to cut the BPP short and switch over

@dereco - I am following you and Tom on the strapless longer rows. Doing all the long non interval stuff that way now. It does seem to keep me from trying to race myself and focus on form and HR more.
6000M under 2:00 is nice. I am starting to think I have a mental block about that pace on anything longer than 2k. I did it once on a 5k and hurt so bad I don't want to revisit it. You have rowed a lot this season - 1 million by the end of August?

@barrec - wow, I wish I could do a 4x2000M like that. I use an H7 as well and really like it although it goes through batteries quick. Keep an eye out for a sale on Amazon, I grabbed one that way back in March. Especially since the newer H10 is out, you should see it come down in price. I know the whole 220- age thing is hooey but I think over time you will get a reasonable sense of what your max might be and can adjust your your training bands from there. If one were a world class athlete they may need the precision of testing; I just need a general idea.

28/7/17 - BPP 16.4 - 10000M - didn't follow guidance for rate of 22, just sat down and started pulling - didn't realize the H7 batteries had died.
Time Meters Pace Watts Cal/Hr s/m
41:44.9 10,000m 2:05.2 178 912 24
8:22.7 2,000m 2:05.6 176 906 24
8:23.5 4,000m 2:05.8 175 903 22
8:23.8 6,000m 2:05.9 175 902 23
8:24.0 8,000m 2:06.0 175 901 24
8:10.9 10,000m 2:02.7 189 951 25

31/7/17 BPP 17.1 - 10500M - well, let's just say I imbibed a bit much hosting a party Sunday and felt it Monday. Still, meters rowed
Time Meters Pace Watts Cal/Hr s/m
46:38.3 10,500m 2:13.2 148 808 21
9:54.4 2,100m 2:21.5 123 724 21 127
9:10.6 4,200m 2:11.1 155 834 22 131
9:10.5 6,300m 2:11.0 155 834 21 133
9:12.5 8,400m 2:11.5 154 828 21 135
9:10.3 10,500m 2:11.0 156 835 21 135

1/8/17 - BPP 17.2 - 8x500 /2'r - 6 weeks ago avg was 1:52.4 and best interval was 1:49.5
Time Meters Pace Watts Cal/Hr s/m end HR
14:19.6 4,000m 1:47.4 282 1270 30
1:47.8 500m 1:47.8 279 1260 30 143
1:46.5 500m 1:46.5 290 1296 29 146
1:46.0 500m 1:46.0 294 1310 28 149
1:48.6 500m 1:48.6 273 1239 30 149
1:46.5 500m 1:46.5 290 1296 30 153
1:48.8 500m 1:48.8 272 1234 30 153
1:48.8 500m 1:48.8 272 1234 31 153
1:46.5 500m 1:46.5 290 1296 32 156

[JerekKruger]

@Calalli - Yeah, typically you get to rest about twice as long as the interval, which theoretically lets you recover more and thus push harder during the intervals. It's long enough that I actually do some very light rowing for the first part of the rest whilst I try to get my breathing back under control and I think this actually makes me do better (I still give myself 1:30 or so of pure rest before the next interval starts).

I know what you mean about the mental block around 2:00/500m by the way. I had that for the longest time too. There's something dramatic about seeing 1:something when you've grown used to 2:something.

Great improvement on your 8x500m: 5s off the average and every interval faster than your fastest last time!

Pete Plan 1.6: 45mins strapless
9:00 2120m, 2:07.3 at 20SPM, HR 154
18:00 2110m, 2:07.6 at 20SPM, HR 160
27:00 2089m, 2:08.0 at 19SPM, HR 160
36:00 2103m, 2:07.9 at 20SPM, HR 161
45:00 2136m, 2:05.6 at 20SPM, HR 172
Total: 10601m, 2:07.3 at 19SPM, average heart rate 161

Despite going marginally faster than my last 45mins, I actually kept my heart rate lower throughout this one* and I think I hit the right rate for steady state, apart from the final 2 minutes or so where I let myself speed up. The session as a whole felt really good so I'm quite pleased. Now I just need to make sure I stick to this pace for my steady state sessions from now one.

I don't know how my average SPM ended up being 19 when all but one of the splits was at 20. Perhaps they were very low 20s and that 19 was an extremely low 19?

*Upping the rate a couple of points really makes it a lot easier. I realise the benefits of rowing at a very low rate like 18, but for now I am content to go at 19/20.

[calalli]

@Jerek - The steady state session looks pretty good; your rate is up to 19? I find 19 about as low as I can maintain a proper stroke.

2/8/17 - BPP 17.3 - 2x15 min /2'r - hoping for a consistent week here. With my 2:00 pace phobia I decided I would try to keep these intervals there. First one was OK, but after the rest period I could not find the pace again.

Time Meters Pace Watts Cal/Hr s/m end HR
30:00.0 7,274m 2:03.7 185 935 25
15:00.0 3,761m 1:59.6 204 1002 25 154
15:00.0 3,513m 2:08.1 167 872 24 147

[barrec]

@Cal - thank you for the tip. I will absolutely look into a HR monitor to see if it's something I can utilize. And bravo on your 500m intervals! I think sprints are my weak point at the moment and would love some of the pure strength you have.

@JerekKruger I'm envious of your strapless rows! I still find myself nearly falling off the erg every so often and am struggling to find consistent power at 2:10 or lower. Also great job on the hard 6k - doing those long hard distances have helped improve my focus as much as my fitness, and I hope it's similarly beneficial for you.

PP 2.3.1 - 4x1000m, 5' rest - Goal: 1:49.0
Time Meters Pace Watts Cal/Hr s/m
14:28.9 4,000m 1:48.6 273 1239 29
3:38.0 1,000m 1:49.0 270 1229 29
3:38.0 1,000m 1:49.0 270 1229 30
3:37.7 1,000m 1:48.8 271 1233 30
3:35.3 1,000m 1:47.6 281 1264 30

Very pleased with the effort. I mentioned above sprinting is a weak point of mine but I wonder if I simply need to push myself just a little bit more than I have been. If I'm not doing strength training, how else would I gain the strength, anyway? I'm still beyond pleased with my SPM this go-around - I think that is the best proof of my improved form. It's still far from perfect, but I feel each stroke is so much more efficient than it was in years past.

[derico]

@cal - 15 minutes at 2:00 means you've cracked it beyond 2k which is the main obstacle!

@barrec - nice intervals, might do these later!

@jerek - increased strapless SPM a sign of improved technique/recovery phase

Reading your comments about HR monitor, I have been struggling with my Garmin belt which does not appear to function consistently. This led me to calculate my UT2 - AN zones based on estimated 2k power (236W). It seems all my steady state is in the AT band, no UT2/1 to speak of!


Interval session 5x1500m/5:00r crashed on rep3 - couldn't sustain target pace 1:56 - and couldn't face 5th interval!
Time Meters Pace Watts Cal/Hr s/m
23:24.9 6,000m 1:57.0 218 1050 23
5:47.5 1,500m 1:55.8 225 1074 25 155
5:48.1 1,500m 1:56.0 224 1070 23 164
5:53.2 1,500m 1:57.7 214 1037 23 162
5:56.1 1,500m 1:58.7 209 1019 22
N/R

10k hard distance - too pacey at the start - SPM too low for optimum pace?
Time Meters Pace Watts Cal/Hr s/m
40:57.8 10,000m 2:02.8 189 948 21

Morning strapless row - getting stuck at the end of the stroke hence low rate!
Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,019m 2:08.2 166 871 17
6:00.0 1,326m 2:15.7 140 781 17
12:00.0 1,408m 2:07.8 168 876 17
18:00.0 1,424m 2:06.4 173 896 17
24:00.0 1,427m 2:06.1 174 899 17
30:00.0 1,434m 2:05.5 177 908 17

[hjs]

@Cal - thank you for the tip. I will absolutely look into a HR monitor to see if it's something I can utilize. And bravo on your 500m intervals! I think sprints are my weak point at the moment and would love some of the pure strength you have.

@JerekKruger I'm envious of your strapless rows! I still find myself nearly falling off the erg every so often and am struggling to find consistent power at 2:10 or lower. Also great job on the hard 6k - doing those long hard distances have helped improve my focus as much as my fitness, and I hope it's similarly beneficial for you.

PP 2.3.1 - 4x1000m, 5' rest - Goal: 1:49.0
Time Meters Pace Watts Cal/Hr s/m
14:28.9 4,000m 1:48.6 273 1239 29
3:38.0 1,000m 1:49.0 270 1229 29
3:38.0 1,000m 1:49.0 270 1229 30
3:37.7 1,000m 1:48.8 271 1233 30
3:35.3 1,000m 1:47.6 281 1264 30

Very pleased with the effort. I mentioned above sprinting is a weak point of mine but I wonder if I simply need to push myself just a little bit more than I have been. If I'm not doing strength training, how else would I gain the strength, anyway? I'm still beyond pleased with my SPM this go-around - I think that is the best proof of my improved form. It's still far from perfect, but I feel each stroke is so much more efficient than it was in years past.

Do it more, you should be able to row almost as fast strapless as with straps. Talking about longer work, not sprinting.

Btw trying to row strapless at higher rates, helps with the recovery fase, not manny people do so, its not very confortable, but there was a school of thought who rowed almost only strapless. Training was 10 mps, meters per stroke. No low rate work, no recovery. Most sessions 6/8 km, often with short speedbumps included.

[calalli]

@barrec - nice 4x1000 there, you got more than you let on

@derico - oh, I have done a sub 20 5K, but man I did not like it. I think I let memory of that pain dictate my work level on long sessions. Your 10K was pretty good, I hope to get there soon.

3/8/17 BPP 17.4 30 min SS - tried to stay at a 30r20 strapless but let the rate go up a bit at the end. Still averaged 20 spm so I am OK with it. Also set a PB although not much of one.

Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,208m 2:04.8 180 918 20
6:00.0 1,406m 2:08.0 167 873 19 135
12:00.0 1,438m 2:05.1 178 913 19 139
18:00.0 1,439m 2:05.0 179 915 20 144
24:00.0 1,440m 2:05.0 179 916 21 147
30:00.0 1,485m 2:01.2 197 975 21 155

[JerekKruger]

Good work everyone.

@calalli - to be honest, I struggle to maintain good form at 18SPM, 19-21 is more where I sit naturally when doing steady state.

@barrec - As hjs says, I think it comes with practice. I've been doing it for most slower pieces for a while now. I know what you mean about the hard distances: they're as much a psychological challenge as a physical one for me.

Good work on the 4x1000m, that's definitely my least favourite of the speed sessions. I reckon you could go faster on it based on your performance in your last speed pyramid (Pete's guideline is about 1s slower for the 4x1000m) so if you feel like it I'd go for it next time.

@Derek - yeah I think percentage of 2k speed is probably a good way of pacing steady state, particularly if (like me) you don't know your max heart rate. I picked 2:08 based on a generous estimate that I could pull a 7min 2k as it's 55% of the power, and based on how it felt last time I think it's a good pace.

Pete Plan 2.1: Speed Pyramid
250m 51.1 (1:42.2 average) at 29SPM, HR 168
500m 1:43.0 at 29SPM, HR 178
750m 2:34.4 (1:42.9 average) at 28SPM, HR 182
1000m 3:27.2 (1:43.6 average) at 28SPM, HR 185
750m 2:36.8 (1:44.5 average) at 28SPM, HR 184
500m 1:42.6 at 30SPM, HR 183
250m 46.7 (1:33.4) at 37SPM, HR 179
Average: 1:42.7 at 30SPM
r: 2037m

My aim was to go sub 1:44 (with a secret aim of going sub 1:43 ). Overall I'm pleased, particularly managing to keep the 1000m sub 1:44, although I probably should have rested more after that interval since I tanked during the 750m afterwards. I am cautiously confident that this means I have a sub 7min 2k in me, although I am aware that my strength lies more towards sprinting that distance so I might be wrong.

[derico]

@Tom - great work on the pyramid - and continued PP discipline!

30 minute strapless morning row - struggling to increase SPM beyond 18!
Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,119m 2:06.4 173 895 18
6:00.0 1,404m 2:08.2 166 871 18
12:00.0 1,430m 2:05.8 175 903 18
18:00.0 1,431m 2:05.7 176 904 18
24:00.0 1,429m 2:05.9 175 902 18
30:00.0 1,426m 2:06.2 174 898 18

4 * 10 minute / 4r a nice change from SS
Time Meters Pace Watts Cal/Hr s/m
40:00.0 10,036m 1:59.5 205 1004 21
10:00.0 2,517m 1:59.1 207 1010 21
10:00.0 2,506m 1:59.7 204 1001 21
10:00.0 2,506m 1:59.7 204 1001 21
10:00.0 2,507m 1:59.6 204 1002 21