Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

BPP 16.3 30' DF121

30:00.0 6,739m 2:13.5 147 805 26 145
6:00.0 1,326m 2:15.7 140 781 25 134
12:00.0 1,325m 2:15.8 140 781 25 137
18:00.0 1,320m 2:16.3 138 774 25 143
24:00.0 1,370m 2:11.3 154 829 27 156
30:00.0 1,398m 2:08.7 164 864 28 159

Not sure why Pete said use you last 10k (2:16.7) as an initial pace, held a little faster than that for the first 2/3 but it felt like I was dogging it.

@paul - way to go your dedication and drive is admirable.
@ben - welcome back. here is my unsolicited opinion, hop back on the BPP and don't worry if you don't quite put up the numbers you were before. I find just having a plan mocking me daily motivates me to keep focused.
@gordon - keep grinding, meters, meters, meters.
@mike - I think your fitness is coming back pretty quick.
@PP'ers BIRC go get'em ! ! !

[mudgeg]

First things first - John, Rohan and Piers all the very best for tomorrow. No 'good luck' needed because you have all worked incredibly hard for it, you just need to relax now and execute your plan. I am coming up to watch so hope to see you there, may be catch up for lunch.

For me BPP Week 14 Day 3. 4 x 8min. Plan says to target the pace of last week's 2 x 15min which I did at around 2:09 which seemed a little slow.

Actual:

1. 8min / 1863 / 2:08.8
2. 8min / 1880 / 2:07.6
3. 8min / 1895 / 2:06.6
4. 8min / 1937 / 2:03.9

The need to lose 3.9sec/500m and gain an extra 64m is beginning to loom pretty large in my rowing life! But this was a better session as I seem always to pace fixed time pieces much more consistently.

[S-man]

Paul, great job on the 5k TT – your dedication is paying off, lots of improvement over the last few months

Gordon, if it’s any consolation, the 2k endurance intervals are my least favourite sessions too – I know, I need to work on my stamina!

John, Piers and Rohan, really looking forward to seeing your times and reading your write-ups afterwards - all the best!

PP wk 11.5 Solid distance today. Only time for a 5k. Aimed to go reasonably steady at under 2:15
Overall average 2:13.8/500m r24 (1k splits 2:14.6/ 2:14.6/ 2:14.4/ 2:13.5/ 2:12.8)
It’s going to take me another couple of weeks I think to get back up to speed.
Sanz

[JohnAd]

BRIC 2016
PB 7:00.2
Target 6:59.0
01:44.7 r29
01:45.7 r29
01:44.6 r29
01:40.4 r36
6:55.4



For a fuller write up see the BRIC thread viewtopic.php?f=6&t=150361&start=45#p390871

[G-dub]

Looks like after the second 500 you said "screw this, I'm bringing this all the way home!" Well done indeed.

[JohnAd]

Yep with 800m to go I knew I was going to get home safely and so turned it up gradually from there. Better that way round than not thinking you're going to make it. The very uneven pacing probably means there is a bit more there but today the goal was simply to get under 7.

[G-dub]

Brother, I think now that this one is past you there is lots of blue sky ahead. Same with Piers too. Seems like the gates will open a crack more.

[Litewait]

BPP Week 16.4 10,000m DF122

46:21.0 10,000m 2:19.0 130 747 25 142
9:20.9 2,000m 2:20.2 127 736 25 131
9:23.3 4,000m 2:20.8 125 730 25 133
9:19.4 6,000m 2:19.8 128 740 25 144
9:14.0 8,000m 2:18.5 132 754 25 146
9:03.5 10,000m 2:15.8 140 781 26 158

SS UT2 purposely took it easy, but funny how once you set a target pace your mind makes you think it is harder that it is. My mind made it a struggle, even though my body knew it wasn't.

@piers, john, rohan - way to go !!!!! pretty cool you guys shook away the nerves and followed your plan. I would have been a mess.

[JohnAd]

Glenn thanks, certainly one target for next year is to get within a minute from the winner but yes now that the 7 monkey is gone I'll need to think what my next goal is. Piers, Rohan, Olivier and I had a quick chat about this after our races. My next focus is being ready to start an OTW course in Feb and be fit, flexible and strong enough so that I can concentrate on getting my rowing technique and balance right.

[mdpfirrman]

Congrats all! John, I think you're pretty "fit" now. Wouldn't ever hurt, though, to do some flexibility and strength training. That's my plan too. My first Kettlebell is on the way (a 24 kg one). Can't wait to get that in. My plan is to borrow off the plan Glenn and Luke have talked often about - Simple Strength. I do think just 15 to 20 minutes of lifting daily (along with the rowing) is doable (six days a week).

Good to see Rohan and Piers on the video. I hope they have one of your race too John!

[Bloodbuzz Corio]

Good to see Rohan and Piers on the video. I hope they have one of your race too John!

Mike - unfortunately not. Piers and I saw John start, but just a minute or two into his race (when he was still cruising along at a very controlled sub-30 spm) we had to head down to the marshalling area under the racing floor - so didn't get to see him finish and didn't know how he'd gone till we saw him after our race.

[mdpfirrman]

Looks tough Paul. I'd hate to do 15 X 500m anytime. Good job and nice consistent negative splits!

Day I've been dreading (and looking forward to at the same time). Back to the PP - W1 / D1 - 500 X 8 (3' 30" rest).

Did the PP W1 D1 - 8 X 500

Set the goal as 1;48.0 (knowing just coming back off a layoff). PP goal is PB 2K (1:49.7 - 3 = 1:46.7), so I know I'm not ready for that yet.

1:48.1 / 31
1:47.9 / 31
1:47.4 / 30
1:48.0 / 30
1:47.9 / 31
1:47.9 / 30
1:48.7 / 30
1:49.6 / 28

1:48.1 / 30

Not too disappointed. Nearly dead on target but really felt last interval and lungs are clearing out still an hour after my row is over (coughing and that hard breathing recovery feeling).

Glad that's over. Wasn't very fun but I feel accomplished getting it done. Did light lift too.

[mudgeg]

PP Beginners Week 14 Optional Day 4

30 min row.

6725m / 30 min / 2:13.8

[mudgeg]

PP Beginners Week 14 Optional Day 5

8 x 500m. Plan says same average pace as this piece in Week 11 (1:51) but faster on the last rep.

1. 1:51.6
2. 1:51.7
3. 1:51.6
4. 1:51.6
5. 1:51.4
6. 1:51.4
7. 1:51.6
8. 1:46.4

[mdpfirrman]

Nice workout Gordon. What rest between those 500s? Is that still on shortened rest (compared to the 3 1/2 minutes per interval on the PP)?