Pete Plan Thread

[RowerGal]

What are the pace and rate changes on the proposed interval workout and where do these fall timewise? Never seen Wolverine L4 work in interval format. 10’ or 6’ segments, changes @ 2’ always is what I remember.

@Jack - I misspoke. This workout was from Quantified Rowing and identified as a "Threshold Workout" and not from the Wolverine Plan.
https://quantifiedrowing.wordpress.com/workouts/
I was looking for a different "hard" workout for the week besides the usual 5K, 6K, 30R20. At any rate, here is the answer to your question:

15 x 3′ / 1′ rest. This workout is done at about your 6K pace, maybe a second or two slower. I try to negative split this workout by noting the number of meters I do in the first rep and trying to increase that by 1 or 2 meters in each successive rep.

I will be doing this in a few hours and starting on the conservative side. I will report back on how it goes!

[jackarabit]

Lot of volume in that one—big boy workout! Big gal workout now Go for it!

[RayOfSunshine]

1st day back after 11 day rest for back strain. Glad I finished.

Question after today's piece (BPP Wk6: 7500): How do you typically break up pieces mentally in your head?

Today I told myself I'd try to be at 2:14 avg after 2500 (slow, warm-up since it's been a while and was worried about my back), then I'd work to get the avg down to 2:12 over the next 2500. Finally, I'd push to get it down to 2:11 over better for the entire 7500. I thought I could do it or get close since my 7k times were 2:10.7 then 2:12.4 (when I almost HD) just 2 weeks ago.

Today's workout
Time Meters Pace Watts Cal/Hr S/M
33:11.8 7,500m 2:12.7 149 814 23
1:20.1 300m 2:13.5 147 806 24
1:20.8 600m 2:14.6 143 793 23
1:19.8 900m 2:13.0 149 811 23
1:19.0 1,200m 2:11.6 153 827 23
1:18.4 1,500m 2:10.6 157 839 21
1:19.9 1,800m 2:13.1 148 809 22
1:18.1 2,100m 2:10.1 159 845 22
1:18.4 2,400m 2:10.6 157 839 22
1:18.8 2,700m 2:11.3 155 831 22
1:18.0 3,000m 2:10.0 159 847 22
1:18.4 3,300m 2:10.6 157 839 22
1:18.8 3,600m 2:11.3 155 831 23
1:18.8 3,900m 2:11.3 155 831 22
1:19.6 4,200m 2:12.6 150 815 23
1:19.8 4,500m 2:13.0 149 811 22
1:20.3 4,800m 2:13.8 146 802 22
1:20.6 5,100m 2:14.3 144 796 22
1:21.1 5,400m 2:15.1 142 787 23
1:19.9 5,700m 2:13.1 148 809 23
1:21.2 6,000m 2:15.3 141 785 24
1:21.9 6,300m 2:16.5 138 773 23
1:23.4 6,600m 2:19.0 130 748 23
1:18.3 6,900m 2:10.5 157 841 25
1:20.0 7,200m 2:13.3 148 807 24
1:19.6 7,500m 2:12.6 150 815 24

[jbhop5857]

Good Day,
Well, that went pretty much as planned.

New PB (hopefully the first of 3) 2k @6:50.2

Yes, I know, .2, its killing me But, not really.

I went out too fast, but it wasn't really my fault. After the first 5 strokes, the average showed something stupid like 3:35 or something so I kept pushing really hard. Then it clicked over and I was at 1:35 average, WAY TOO FAST at 250 meters. I backed off to 1:43/1:44 and emptied the tanks with 500 meters left.

Overall, a really good experience for my first race and gives some confidence for the next.

Hope you all are having a great day.

Thanks

David

[RayOfSunshine]

Good Day,
Well, that went pretty much as planned.

New PB (hopefully the first of 3) 2k @6:50.2

Yes, I know, .2, its killing me But, not really.

I went out too fast, but it wasn't really my fault. After the first 5 strokes, the average showed something stupid like 3:35 or something so I kept pushing really hard. Then it clicked over and I was at 1:35 average, WAY TOO FAST at 250 meters. I backed off to 1:43/1:44 and emptied the tanks with 500 meters left.

Overall, a really good experience for my first race and gives some confidence for the next.

That's awesome! Congrats! Very motivating.

[hjs]

Good Day,
Well, that went pretty much as planned.

New PB (hopefully the first of 3) 2k @6:50.2

Yes, I know, .2, its killing me But, not really.

I went out too fast, but it wasn't really my fault. After the first 5 strokes, the average showed something stupid like 3:35 or something so I kept pushing really hard. Then it clicked over and I was at 1:35 average, WAY TOO FAST at 250 meters. I backed off to 1:43/1:44 and emptied the tanks with 500 meters left.

Overall, a really good experience for my first race and gives some confidence for the next.

Hope you all are having a great day.

Thanks

David

Congrats, every race starts out like that. So a next time ignore that, its not you but the computer thats starts you machine, the reactiontime gives that slow av.
Good you brought it home like you did.

Next stop 6.40 in a few goes

[JerekKruger]

Nicely done David. I haven't experienced my monitor playing up like that before: the first stroke is sometimes slow but after that it's fine. Good that you handled it well and finished it off. How did you feel at the end?

When's your race again?

[jackarabit]

Good result first race, David! More to come.

[mitchel674]

1st day back after 11 day rest for back strain. Glad I finished.

Question after today's piece (BPP Wk6: 7500): How do you typically break up pieces mentally in your head?

Today I told myself I'd try to be at 2:14 avg after 2500 (slow, warm-up since it's been a while and was worried about my back), then I'd work to get the avg down to 2:12 over the next 2500. Finally, I'd push to get it down to 2:11 over better for the entire 7500. I thought I could do it or get close since my 7k times were 2:10.7 then 2:12.4 (when I almost HD) just 2 weeks ago.

Today's workout
Time Meters Pace Watts Cal/Hr S/M
33:11.8 7,500m 2:12.7 149 814 23
1:20.1 300m 2:13.5 147 806 24
1:20.8 600m 2:14.6 143 793 23
1:19.8 900m 2:13.0 149 811 23
1:19.0 1,200m 2:11.6 153 827 23
1:18.4 1,500m 2:10.6 157 839 21
1:19.9 1,800m 2:13.1 148 809 22
1:18.1 2,100m 2:10.1 159 845 22
1:18.4 2,400m 2:10.6 157 839 22
1:18.8 2,700m 2:11.3 155 831 22
1:18.0 3,000m 2:10.0 159 847 22
1:18.4 3,300m 2:10.6 157 839 22
1:18.8 3,600m 2:11.3 155 831 23
1:18.8 3,900m 2:11.3 155 831 22
1:19.6 4,200m 2:12.6 150 815 23
1:19.8 4,500m 2:13.0 149 811 22
1:20.3 4,800m 2:13.8 146 802 22
1:20.6 5,100m 2:14.3 144 796 22
1:21.1 5,400m 2:15.1 142 787 23
1:19.9 5,700m 2:13.1 148 809 23
1:21.2 6,000m 2:15.3 141 785 24
1:21.9 6,300m 2:16.5 138 773 23
1:23.4 6,600m 2:19.0 130 748 23
1:18.3 6,900m 2:10.5 157 841 25
1:20.0 7,200m 2:13.3 148 807 24
1:19.6 7,500m 2:12.6 150 815 24

@ray, I'm not the best adviser as I'm only 12 weeks ahead of you in the BPP. Your pacing seems a bit too erratic on this SS piece. You started to wane at 5000m indicating that you probably came out a bit too fast. I don't think your approach with the varying pace is really the intent of these increasing SS rows each week. Pick your target pace as advised in the BPP protocol. Nail that target for most of the piece even though it may seem a bit slow in the early going. If you want to pick it up at the last 1000m for a strong finish that would be fine.

[RayOfSunshine]

@Mitchel - Thank you. I glossed right over the consistent part.
"Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.
I'm not sure why I tried turning the SS into a PB attempt. I'm pretty sure that is why I injured my back.

[mitchel674]

@Mitchel - Thank you. I glossed right over the consistent part.
"Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.
I'm not sure why I tried turning the SS into a PB attempt. I'm pretty sure that is why I injured my back.

@Rayofsunshine, isn't reading great? I did the same thing early on and kept wondering why I was flagging at the last few thousand meters on the long rows. Since then I've tried to be more disciplined with my targets. It has helped me quite a bit.

[RowerGal]

@mitchel674 - My legs would be toast after 6 days of skiing. I think after a few days your legs will be better and your rowjo will return.
@RayofSunshine - Too fast on the steady state row. I agree to aim more for a consistent row and slow it down. Try around a 2K+(20-25) pace until they start to get more consistent. Should be a lot less frustrating for you.
@David - A PB is a PB. Congrats! I have had a hiccup with my screen in a race before and it was frustrating. Big things to come for you in your next 2 races now that you've got your 'maiden voyage' row outta the way.

Lot of volume in that one—big boy workout! Big gal workout now Go for it!

@jackarabit - You were not kidding. This one hurt. My inexperience with this workout defo showed, as I was not even aware I was going to be rowing over 10,500m. The plan was to start at 6K+2 (2:12.3 for me) and see where my meters were and go up from there. The first rep was fine since I nailed the pace right on. But since I was going to have to watch meters for the next 14 reps I wasn't sure how the best way to do that was, so sorta figured it out as I went. I initially had the split screen showing and tried watching the "projected finish" but that was not working for me. After experimenting with the first 4 reps I decided to put up the JUST ROW screen, only watch the meters, and do some quick math in my head as to where I needed to be in meters at certain time points along the row. For reps 6-10 I made the goal of getting anywhere between 705-710m. When that worked pretty well I decided to up it a bit and keep reps 11-14 between 710-715m. Still working well but my legs were really burning by rep 12. Pushed through the last 3 reps with a goal of still getting a "fast last". Was overall happy with the results, but I was drenched and breathing very hard when I finished. Did I do this workout correctly? Probably not. But I do think that I got a decent training effect and would do it again.

[jackarabit]

Gone like a scalded cat in #3 and 8~9m bumps in #5 and 11 but you reigned it in and dropped back to 2-4m increase per iteration after both gallops. #15 definitely smelling the barn! After that strac-looking 14k rate ladder the other day, it must be a treat to blip the throttle. 48m aggregate gain from initial target/14 reps=3.4m av. bump per rep. Mission accomplished (and then some)

[mitchel674]

@rowergal, that's an impressive workout! Nicely done. The amount of meters you racked up in that type of interval session looks quite intimidating.

[lindsayh]

Was overall happy with the results, but I was drenched and breathing very hard when I finished. Did I do this workout correctly? Probably not. But I do think that I got a decent training effect and would do it again.

That is seriously good @RG - one of my "favourite" hard sessions and you nailed it to my eyes too. I reckon a great training effect from this and have done it quite a few times over the past few years since I "stole" it from greg (best @1:51). It should of course make you breathe very hard when done properly.