Pete Plan Autumn 2015

[Fish out of water]

W6D2 Pete Beginner (3 X 2K, 4' rest)

My goal was 2:28 pace but ended up going considerably faster than that:

2:26.6 @ 21SPM
2:24.5 @ 22SPM
2:18.8 @ 25 SPM

Felt much better after this workout than the 2K TT from yesterday, it's more fun to best your goal than fall short.

[Galeere]

Back to my amended Pete Plan speed intervals after last week's 2' trial for Rowvember and Sunday's HM.

4x500 w 5' rest. Total Time: 6:04.8. Avg. Split: 1:31.2 @ 36. Interval Splits: 1:31.4; 1:31.3; 1:31.3; 1:30.8.

I felt a little soft after doing an HM on Sunday for time, but rallied into the workout. Had a few moments of doubt after intervals 2 and 3, but was able to use the rest time to get my commitment back. 1.1 split (4.7 seconds) better than November 17. All in all, I'm happy with that. Best. - Chris

That is one hell of a speedy workout Chris. I guess I would be in trouble right now to hold that speed for a single 500m-interval.

[Galeere]

Nice sessions Jack! I don't think you have buggered any of them this time - not that you did last time either! Please allow me a piecemeal week as I try to dodge this cold.

Better to ride it out in bed than on the rower Glenn. Take it easy (and do like told from Jack).

[jackarabit]

Fast set Christopher! Dean's usual Ironman stuff! Mike chafing at the bit but TCB. Fish all business and strongly negative splits on an unpleasant chore.

[G-dub]

I went at an easy 30 minutes at 2K + 30 and the old HR got pretty high. Not easy to roll yet, I guess.

[jackarabit]

My quads muttering to themselves yesterday so took the day off. Hoping to see full batt. tomorrow.

[Galeere]

I went at an easy 30 minutes at 2K + 30 and the old HR got pretty high. Not easy to roll yet, I guess.

The first rows after an illness break are devestating, especially the look on the HR-monitor. Good news is that that changes after a while. But again: Get rid off the illness first; at least that is what I have been doing.

[bisqeet]

Back to my amended Pete Plan speed intervals after last week's 2' trial for Rowvember and Sunday's HM.

4x500 w 5' rest. Total Time: 6:04.8. Avg. Split: 1:31.2 @ 36. Interval Splits: 1:31.4; 1:31.3; 1:31.3; 1:30.8.

I felt a little soft after doing an HM on Sunday for time, but rallied into the workout. Had a few moments of doubt after intervals 2 and 3, but was able to use the rest time to get my commitment back. 1.1 split (4.7 seconds) better than November 17. All in all, I'm happy with that. Best. - Chris

That is one hell of a speedy workout Chris. I guess I would be in trouble right now to hold that speed for a single 500m-interval.

Don't think I've ever gone that fast....very fast chris

[G-dub]

I went at an easy 30 minutes at 2K + 30 and the old HR got pretty high. Not easy to roll yet, I guess.

The first rows after an illness break are devestating, especially the look on the HR-monitor. Good news is that that changes after a while. But again: Get rid off the illness first; at least that is what I have been doing.

I'm still not well. May be a few more days - I hope not longer. I thought I was coming around.

[jackarabit]

C2W1S5
Hard distance
5K @ 2:19.1
Df 109
Cold start
24spm av.
End HR 150bpm (low AT)
Av. HR 145bpm (77% HRR)

2K semiCD @ 2:27.6
23 spm av.

Leg curls, bench presses, stretching

Legs still tired despite day off. Went to the Y. Decided to switch the day 5 tempo for the 5x1.5k. Didn't feel strong but stayed steady on watts and rate and finished fast. Thinking the 8x750m and 15k "recovery" piece this week tipped me into recovery deficit mode. Not good. Coming up on 5MM meters in a couple days and closing on 200k for the Holiday Challenge. Carpal tunnel release and ulnar nerve release @ elbow scheduled for 21 Dec. so will be off the rower for a week or so. Don't feel confident about a 2k test next week but may do one to see where I'm at.

[mdpfirrman]

Nice work Jack (and Fish)! We seem to be falling like flies. Maybe this should be called the PP for semi-invalids at this point... At least we're all battling Father Time for all it's worth!

Chris - you have me curious about your age adjusted PP. Obviously, it's not hurting you scaling back the meters. How are you doing it?

[Fish out of water]

W6D3 Pete Beginner :

7.5K @ 22 SPM 2:28.2/500

Felt better as I went along. I think I need to be doing more warmup in my routines to get the blood flowing better.

[mdpfirrman]

Nice work Fish!

W1 / D5 (2nd round / Hard Distance) -

Set a new PB on the 5K today - 19:36.7 (old one was 19:44)

1:58.2 / 26
1:56.8 / 27
1:58.8 / 27
1:57.5 / 27
1:57.0 / 28

Avg 1:57.6 / 27

Surprised myself a bit. Didn't feel it early and was worried I went too hard yesterday on the steady state. Guess not...

[G-dub]

Great Stuff Mike! Out of curiosity was the third split a sort of "maybe I need to make sure that I have enough left"!? I too plug in a little soft spot as sort of a buoy to reach and hang onto for a second prior to taking it further!

[mdpfirrman]

Great Stuff Mike! Out of curiosity was the third split a sort of "maybe I need to make sure that I have enough left"!? I too plug in a little soft spot as sort of a buoy to reach and hang onto for a second prior to taking it further!

I don't know Glenn, think I was just taking a bit of a breather. Remember I was slowing the stroke rate down because I was suffering through it at the time. Just felt stronger then on the final two.