Pete Plan 2017

[Street]

Impressive 5k time there John! Always good to take it easy every now and then Gordon and you still got the meters in. Nicely done on the 2k intervals Paul, they're tough, no more of them on the BPP for me now though.

BPP 22.5 5x800/2' rest. Target 1:52.0
14:42.7 / 4,000m / 1:50.3 / 27
2:57.2 / 800m / 1:50.7 / 28
2:56.6 / 800m / 1:50.3 / 28
2:58.4 / 800m / 1:51.5 / 27
2:57.6 / 800m / 1:51.0 / 27
2:52.8 / 800m / 1:48.0 / 27

Last session for a week for me as I'm off winter climbing in Scotland, although with the unseasonal warm weather I may as well leave my axes at home and take my rock shoes instead. I couldn't face doing it this morning as my icy cold garage wasn't good for motivation first thing in the morning so I ended up doing it after a weights session this evening. My legs didn't thank me after a load of squats and deadlifts. The 2min rest is sneaky, just enough to lure you in to make it seem like it's going to be easy, but not enough to make it not hard!

[mudgeg]

BPP Week 18 Optional Day 4

10000m SS row.

44:23.1 / 10000 / 2:13.1

[Rowan McSheen]

Nice negative splitting there Paul ... Thankyou to you and Gordon for the wise words, I'm finding my paces now and identifying the different levels of exertion for the different sessions.

BPP week 3 session 3: 6000m steady. Instrux are to go for same pace as previously (2:13) but that was ambitious so I dialed it back to 2:15. Felt good at 20 spm, hr peaked at ceiling of UT2, which I think is about right.

[Litewait]

Back from trip. Found something worse than a hard 10k or 4 x 1.5k, days worth of skiing in Wyoming after 30 yr. layoff. Quads felt like someone beat them with a hammer

30' @ 2:15.9 DF118, just to get my legs under me again. Restarting BPP week 21 tomorrow.

@everyone: great job, gordon/ben leaving me in the dust, newbies seem strong and committed, paul/john vets setting the standard.

[Slacker]

Paul: Good 30 min session. Enjoy your rest day.
Tim: Welcome back. Hope you enjoyed you time in the mountains. I'm starting week 21 on Tues or Wed so I'll be right on your heels.
Gordon: Nice day 4 10k. I did one today.
Stu: Good work and smart not to chase times early on. The distances are going to keep increasing every week so it is still hard work.

BPP 20.4
10 k row
44:50.1 @2:14.5 r21

I aimed for 2:15 pace and tried not to get over eager and push the pace. Also the longest piece I have done strapless, so hopefully that means my form is getting more consistent.

[mdpfirrman]

Tim - Good to see you again. Wow, 30 year break from skiiing! You're brave.

Nice work Ben - great distance non-strapped.

Stu - right where you want to be at upper UT2. Takes control and discipline to keep a SS row there but long-term that's the best approach.

Paul - you are very patient / disciplined. Nice job.

Did 500 X 3. No particular amount in mind, just knew I really wanted to push it and do a at least three or four intervals.

Full PP recommended pace for 8 is 2K PB - 3 secs (1:46.7 for me), so all I had in mind is quite a bit faster than that.

500 / 1:42.9 / 31
500 / 1:41.0 / 33
500 / 1:49.4 / 29

Wanted to do an Ed McNeeley type of power workout here. In Ed McNeeley, once your power goes down by more than 20%, you abort. It was quite clear during the 3rd interval I was done.

Could have come back after an extended break and did maybe one or two more, but I'm tapering for my race next Sunday. Not tapering too much, though, as I've had plenty of breaks with being sick off and on.

Again, humor me. I'm going off plan for the next week (using it as a basis still) for my taper / race prep. After that, I'm not going to be a regular on the thread (as I'm entering more of a periodization plan - heavier lifting / more SS work). I'll keep checking in, though, from time to time.

[mdpfirrman]

Thanks Paul. Technicall, the 2nd interval was a PB. For whatever reason, I've never really, really pushed a 500. I think I could go sub 1:40 though for sure. Until the last 15 strokes I had a sub 1:40 on that 2nd one.

[mudgeg]

BPP Week 18 Optional Day 5

4 x 1000m. Target same average pace as Weeks 13 and 16 (1:59.XX), faster on last rep.

1. 3:59.2 / 1000m / 1:59.6
2. 3:58.7 / 1000m / 1:59.3
3. 3:58.3 / 1000m / 1:59.1
4. 3:59.3 / 1000m / 1:59.6

No excuses here but I had to row those in socks because I forgot my trainers. Whilst I have done SS rows in socks before, I have never done faster intervals like these and could not seem to generate any power. Also lactate burn was as bad as anything I have experienced, consequently last rep was poor (well they all were really).

[mdpfirrman]

Nice job Gordon. That's a tough row anyway, couldn't imagine doing in just socks.

20' of SS work today for me. Was planning 40' but couldn't get on the ONE rower in the gym. My old gym had 2 rowers and there was never an issue (that one closed and I'm forced to go to the gym I really don't care for). Did 20 minutes or so of Stairmaster / bike combined followed by an easier row - 2:18.6 or so. This is my taper week anyway so if I couldn't get on a rower, it happened at a good time.

Tomorrow I'll do one or two intermediate intervals and that's it. Probably SS work (shorter distance on Wed). Might take Thursday off entirely, short workout (sprint) on Friday, rest Saturday, race Sunday.

[Litewait]

BPP Week 21 10,000m DF125 (restart after bad back)

44:42.6 10,007m 2:14.0 145 26 144
5:00.0 1,108m 2:15.3 141 25 132
10:00.0 1,142m 2:11.3 154 26 141
15:00.0 1,138m 2:11.8 153 26 146
20:00.0 1,122m 2:13.6 146 26 146
25:00.0 1,120m 2:13.9 146 26 143
30:00.0 1,108m 2:15.3 141 26 148
35:00.0 1,100m 2:16.3 138 26 149
40:00.0 1,085m 2:18.2 132 26 143
44:42.6 1,083m 2:10.4 158 27 149

A week off...oh how quickly the cardio fades. Previous was 2:13.1, struggling to get to 2:14.0 this time. Really dreading the 4 x 1k, I've hurt my back twice on that.

@mike: good luck on the race, I wish CT was closer to OH I'd come cheer you on.
@ben: time to leap frog me, buddy.
@gordon: can't wait till your 2k TT, I am jealous you will smash 8'
@paul: grinding as always, good luck on the 4x1
@stu: you are in good shape looked back at my log I was roughly where you are but at 22SPM so good things to come.

General question, how far do your heels come off pads when you return to catch? If I try to keep them close I feel like I have a super short drive and if I pull forward enough to have my heels come way up it feels like I am driving with my toes. The rest of my form seems to have matured, but I find myself constantly messing with this. Never comfortable.

[Litewait]

Tim, what DF do you use (sore back it matters), and how many holes are showing, in what hole
in the foot plate do you use

DF120-128 normally with two empty holes (I have size 9.5 feet). I will do a 10 minute warm up, not going to worry too much about the first 1k I'll pace it down 1-2 seconds just to be safe this time.

[bwolfjohnson]

Hi all

BPP Wk 11 D1.....my first 10k. I have been dreading this since week one.

Using everyone's advice to slow my recovery down, I am just getting comfortable with the new stroke.

10K

44:29 2:13/500 23 SPM 147HR 147 watts

So, hopefully I am on the right track here.

Ben

[mdpfirrman]

Good work Ben. That's a solid improvement That row will quickly up your power. You'll be doing great in no time on faster pieces.

Paul - nice execution. Smart row as always.

Wasn't quite sure what to do today. Race week this week. Usually you taper more but I've not been able to consistently train weekly with being sick 3 times this Winter already. Heard on the news this week it's the worst season for flu in recent years (I believe that!).

Did a 2K W/U and then 1000m fast, 1000 C/D. Didn't go 100% all out but went fast. I've read that you should still keep some speed work the last week before a race, stop lifting (which I have for legs as of Sunday) and do easy SS work (just less volume though too).

For the 1000 interval:

200 / 1:46.7 / 31
400 / 1:49.0 / 28
600 / 1:48.5 / 28
800 / 1:47.5 / 28
1000 / 1:47.5 / 28

3:35.8 / 1000 / 1:47.9 / 28 Average

Felt fine after. If I pushed, might have been able to PB on this but I wasn't going for that. Funny thing, went to rank it (although I didn't get the confirmation code) and accidentally put my pace in as the total time. Went to look at the rankings to see where I fit in and it said I was number 1! Woops! Quickly fixed that. Now I'm back in the 200 somethings in the rankings where I belong. Did see, though, that Chris from last year's thread just really had an impressive 1000m (best in the US this year).

[Slacker]

Tim: I found cardio comes back pretty quick, if your down time was just being away from the erg vs being away because of illness (since I've had both over the course of the PBB). A little extra recovery seems like a good thing at times. I hope your back doesn't give you any trouble today.

Mike: Seems you are in a tough spot just trying to wait for the race. It will be here sooner enough and afterwards you will have room to do the work you want to do. Hopefully you have had enough illness and it passes you by the next time the bug is making the rounds.

Ben: Nice first 10k. You'll get to do many 10k rows if you stick with the plan. Then you can look back and really see how much progress you made.

Paul: Good looking 1k's. Looks like the BPP is starting to match up with the PP folks. I get to do the same workout soon. The only difference is BPP has shorter rest.

BPP 21.1
10 k row

Pete suggests starting slower than previous ave pace on this one and then gradually getting back to that average, and then for the last 3k going for it. I didn't think I would feel good on this one as I wasn't feeling it this morning C2 but once I got on going into the row I felt pretty good. I tried to stick with the recommended pacing but ended up pushing it sooner and chasing numbers on the PM by the end.

42:55.3 10,000m @2:08.7 r22
2,000m 2:12.1 r24
4,000m 2:10.5 r21
6,000m 2:09.9 r21
8,000m 2:07.9 r21
10,000m 2:03.3 r23

[mudgeg]

@Slacker -- Ben, great row to go sub 43, something I would like to do before the end of the BPP. Feel as though I'm gradually falling behind though. Another day when I didn't get to the gym because of a stupidly busy schedule and now sittting here feeling unfit and lethargic when I should be feeling that tiredness and glow that comes from a workout well done. I just have to start on Week 19 tomorrow, come what may.

@Everyone else -- some great training going on here.