Pete Plan Autumn 2015

[bisqeet]

WTG Jack.
W1D7
Day off for me, well at least the rower- salsa time with the wife
Ladder tomorrow. See if I can complete all @1:45 pace

[G-dub]

So what was learned about the speed pyramid is not to get too aggressive on the way up. The 750 -1K -750 stretch is a good one to test your 2K pacing mettle if you are so inclined.

[mdpfirrman]

Wk 1 Day 5 - First time ever five days in a row on the rower for me.

Today was hard distance. Although I put my PB below my signature as 19:55, that was what I did on the way to my PB 10K meters, not as a 5K timed event.

Ended up with 19:51.7 today (PB by 4 secs). Avg SPM 25. First time I did under 20, I think my SPM rate was around 28 to 30. I've definitely changed my form a ton within the last few months.

Great job Jack! Nice PB!

[Balkan boy]

I can barely keep up with this thread now.

For those looking for a way to pace the 'steady' sessions, here are the tables from the Wolverine Plan.
http://pdfsr.com/pdf/wolverine-plan-tables
(Table 2: Level 4 Pace Chart)
You select your 2km pace (or give it a conservative estimate) and the table will give you the optimal pace for 16/18/20/22/24/26 stroke rate.

L4 sessions were a great discovery for me.
I've improved my technique, learned how to control the pace, it keeps me focused and it makes 60' UT2 fly by.

[jackarabit]

Good showing on the PB front, Mike! When I started on PP November last year, four sessions were all I could manage for the first two weeks, three core and one recovery row. Started again this past summer with 5 and finally got to six sessions for five weeks running. Wake up and do it again takes getting used to.

[Galeere]

No style points in gator rasslin! Hey there Mr. 98.6! Ready for some RePete?

If "Mr. 98.6" is your new acronym for me the answer is no as stated above. Judging from previous time-outs I will need a week at least to get back some sort of HR-stability. Todays HM was bad (as expected).

[mspina]

I can barely keep up with this thread now.

For those looking for a way to pace the 'steady' sessions, here are the tables from the Wolverine Plan.
http://pdfsr.com/pdf/wolverine-plan-tables
(Table 2: Level 4 Pace Chart)
You select your 2km pace (or give it a conservative estimate) and the table will give you the optimal pace for 16/18/20/22/24/26 stroke rate.

L4 sessions were a great discovery for me.
I've improved my technique, learned how to control the pace, it keeps me focused and it makes 60' UT2 fly by.

Well, that explains it! The pace suggested here at 20spm (where I was) was RIGHT where I WANTED to be and kept drifting to, but I was fighting to slow myself down to keep it to 2k+30. If I look for the 2k+30 spm, it's down to 16. Geez, I'll feel like that recovery is L O N G....

[jackarabit]

Hardy, maybe recovery is faster in Centigrade?

[Galeere]

Hardy, maybe recovery is faster in Centigrade?

Now I get it thanks for that intellectual defeat. I certainly hope for a fast recovery. Another HM scheduled for tomorrow, will start slower though @ 2:10 and will see where that gets me and my heart-rate.

[bisqeet]

Hardy, maybe recovery is faster in Centigrade?

Now I get it thanks for that intellectual defeat. I certainly hope for a fast recovery. Another HM scheduled for tomorrow, will start slower though @ 2:10 and will see where that gets me and my heart-rate.

slow and steady wins the race, hardy. take your time (but not too long, matey)


actually i must admit i was a little confused at 98.6 - i was thinking FM (brain fart).
its us euros - being akward and using those fandangled new thingiemabobs

[Fish out of water]

I can barely keep up with this thread now.

For those looking for a way to pace the 'steady' sessions, here are the tables from the Wolverine Plan.
http://pdfsr.com/pdf/wolverine-plan-tables
(Table 2: Level 4 Pace Chart)
You select your 2km pace (or give it a conservative estimate) and the table will give you the optimal pace for 16/18/20/22/24/26 stroke rate.

L4 sessions were a great discovery for me.
I've improved my technique, learned how to control the pace, it keeps me focused and it makes 60' UT2 fly by.

Thanks for the link, I think that's really helpful. Sorry to clutter the thread with so many posts, just finding it really helpful to get advice from people who know a lot more than I do.

Just rowed W4D4 6K @ 15 SPM 2:30 pace. Felt like it was pretty good and my HR was reasonable at the end of it (a little higher than I'd like). I probably honestly should go down to 13-14 SPM given my fitness level, but it's really hard to row that slowly for me.

When I finished did a 500m for kicks and was @ 1:55 @ 33 SPM, which is a LOT faster than I've gone before, so I'm definitely improving. Feel like if my fitness were better I could drop that to the 1:50 range or so without getting stronger. I feel like I'm making progress toward my sub 8 2K goal though and appreciate all of the feedback.

[Tyche]

According to the link i should keep my Steady State rows @ 1:46/500m....

OT: I lost W1D5 due to an accident at work, have a swollen ancle and will try the Steady tomorrow, is it ok if i switch a Steady session for this: https://www.youtube.com/watch?v=hiQ0Mqlk_Lo it seemed interesting.

[hjs]

I can barely keep up with this thread now.

For those looking for a way to pace the 'steady' sessions, here are the tables from the Wolverine Plan.
http://pdfsr.com/pdf/wolverine-plan-tables
(Table 2: Level 4 Pace Chart)
You select your 2km pace (or give it a conservative estimate) and the table will give you the optimal pace for 16/18/20/22/24/26 stroke rate.

L4 sessions were a great discovery for me.
I've improved my technique, learned how to control the pace, it keeps me focused and it makes 60' UT2 fly by.

Thanks for the link, I think that's really helpful. Sorry to clutter the thread with so many posts, just finding it really helpful to get advice from people who know a lot more than I do.

Just rowed W4D4 6K @ 15 SPM 2:30 pace. Felt like it was pretty good and my HR was reasonable at the end of it (a little higher than I'd like). I probably honestly should go down to 13-14 SPM given my fitness level, but it's really hard to row that slowly for me.

When I finished did a 500m for kicks and was @ 1:55 @ 33 SPM, which is a LOT faster than I've gone before, so I'm definitely improving. Feel like if my fitness were better I could drop that to the 1:50 range or so without getting stronger. I feel like I'm making progress toward my sub 8 2K goal though and appreciate all of the feedback.

Going below r18 on av for a row is not wise. The aerobic effect would become to low I think, low rate is fine but don,t overdo it.

[G-dub]

W1: Hard Distance

5K - 1:54.4, r25, ending HR 188 (6 below highest seen max)

1- 1:55.0
2- 1:55.0
3- 155.1
4- 154.7
5- 154.7
6- 155.2
7- 1:54.6
8- 1:54.2
9- 1:54.8
10- 1:51.1

New best by 22' or so. I needed that one!

[Tyche]

Congrats on a good 5k G-Dub!