Pete Plan Group - Startup Aug 20th thru 22nd

[adam1882]

Lots of good stuff going on in this thread!

Last night I clocked in PPB W5: 7000m with a target of 2:03.1

I didn't quite make that time, finishing at 2:03.6. The extra 500m was tough. Here are the splits:

01: 01:57.4 @ 29
02: 02:01.0 @ 30
03: 02:02.9 @ 30
04: 02:04.1 @ 30
05: 02:03.6 @ 30
06: 02:03.4 @ 30
07: 02:03.7 @ 30
08: 02:03.8 @ 31
09: 02:04.0 @ 31
10: 02:05.5 @ 31
11: 02:05.9 @ 32
12: 02:06.4 @ 32
13: 02:06.6 @ 32
14: 02:03.4 @ 33

On my second attempt later this week I'm going to aim for the same pacing but start slower and look to keep things a little more consistent towards the end.

[Bloodbuzz Corio]

Great stuff Luke!

I saw your post asking for pacing guidelines on my way into work - I was going to point you to the spreadhseet (https://docs.google.com/spreadsheets/d/ ... li=1#gid=0) so you could see the 8x500 to 5x1500 differences the rest of us have had - mine was almost 10 seconds - but seems like you weren't too far off with your prediction and a little adjustment as you went along led to an excellent overall average - and now a good marker for the other endurance interval workouts and this one next time round.

[bisqeet]

catchup time.
had a bit of muscle ache along the pecs after yesterdays gym training.
first time in about 3 years that i did that much weights.
-still had some energy to paddle in a single later tho - scared myself shitless, when a beaver popped up along the shell - thought it was a whale or something...

anyway...
1) 2k warmup
2) 4x2000m R5
target 01:50,0 - I HD'd last rotation on the 4th at 1:49,0 so decided to at least get a full session in, with a fast last -then use the average for the last and final round (this year)

3) 30 mins cd @R20 2:05 - more or less dead on the nail at 7200m

[lindsayh]

PP 1.2.3
2k w/u 2:15 and 2km c/d @2:20
goal 1:50 (5k PB 1:49.7)
same as Dean but a different outcome - well done D

4x 2k/5'r @1:50.6
sr28 df 130 258w
1:49.8 (28)
1:49.8 (28)
1:50.8 (29)
1:52.1 (28)

that was tough and pretty close to 100% - pity about the last one! (room to improve next time) but pleased enough
Re the above discussion for me this is the speed pyramid +11s and the 5x1500 +1s which just illustrates how different we all are when paces are compared (which is a point that Pete makes when talking about them)

(FWIW my erg buddy Terry (72yo and 72kg) did the session too but 4:25 rest @1:54.5 all neg split!)

[mdpfirrman]

@ Paul: Glad to have you aboard, Paul, despite our recent chemistry experiment. I read that you went 7:20.3 on the twokay a few yrs. back. Is that correct? Damn fine time! Would you consider supplying your age, hgt. wgt. as those help everyone gauge what's possible for you.

Paul - welcome to the group! What Jack said would be helpful. Giving us more of an update on your age, weight, goals. Glad you're participating. Your enthusiasm for the PP is second to none. Don't worry about needing to work to get close back to where you were. Many of us have been there. I'd much rather you participating than coaching from the sidelines. Glad you joined in.

[jackarabit]

@ Galeere: Been a coon's age Hardy! I see you are right up there on the C2 meterboard. Never forget those strings of half marathons. The signature line generator is at http://www.freespiritsrowing.com/forum/ ... um.php?f=1

Click <utilities> and <PB image generator V.2>. Stores your data on website as spreadsheet/questionnaire, calculates SB % of PB, no fuss no muss.

[mdpfirrman]

Joe, Dean and Lindsay all did the 2K X 4 - that's get your popcorn ready time!! Impressive all. Joe - you doing your last rep at a pace I know I'll never reach - impressive. Lindsay - your friend Terry is a BEAST! All that last rep means Lindsay is you weren't holding back at all. Nice work. Dean - nice times especially with all you've been doing on the "side".

Adam - nice 7K. That's a pretty nice time!

Luke - strong 1500 X 5 - very nice. Well paced. Exactly what you do - if you find the first one is too fast, back it off on the next so you have something left to finish.

As far as PBs, if anyone wants to do them on their timed day, I think that's a great idea. Jack - you don't have to do a PB on the 5K (but like the 2K I know you could). Perhaps after the 3rd round we could all try to do PBs if all in the group agree to it - 2K / 5K or whatever people want to do. I wouldn't want to interrupt the flow of the PP but we have a lot of folks that I think are itching to do a PB. Even consider a day or two where everyone does their 2K best (like a virtual race sort of thing).

[jackarabit]

@ Litewait: Tough as nails distance, Tim! Keep them coming.

[lindsayh]

Lindsay - your friend Terry is a BEAST! All that last rep means Lindsay is you weren't holding back at all.

Thanks mike - I agree about the last rep - defo wasn't holding back. Terry is seriously good even now that he has backed off a bit - if you look the last two seasons rankings 70+ lwts you will see his times (including 3 WRs) - he is a slow twitch machine and pretty unbeatable 5k-60mins. Really keeps me on my toes.

[aussieluke]

Paul, I know you have a rest day scheduled but my only advice is take more of them- I know you've just done 10 or so days of training in a row but sounds like a lot of them have been hard workouts, and if life is hard/busy/stressful too and time is short or sporadic or unpredictable, then a good part of your 'training' is good eating, good sleeping and rest. I'd even suggest taking one day to go for a walk and get some sun instead even if it's only half an hour. Also some dedicated time spent sitting on the floor and stretching and relaxing will help.

Pounding yourself into the ground won't get you back to your old fitness levels any faster than the odd day of recovery once or twice a week.

I myself may be younger than you but I have two very young kids and spend over two hours a day driving to work and back, so I too have many periods of little to no time to train, or sleep, or eat properly, and I just have to force myself to take a day here and there and resist getting on the erg or maybe doing 'just a few' push-ups. It sucks and I hate it, but it helps in the long run. I also worry often that if I choose not to train today, that something might come up tomorrow and I may be forced into two days in a row of no training! Panic!!! But that usually ends up doing more good than bad too.

Also keeping a daily log in one place and clearly stating the day and what training you did (I do this on another forum) makes it easy to notice those streaks of 7/8/9/10+ days where you did 'something' when you really should have just done nothing. I also note how I'm feeling in my log if anything stands out - tired, sore, sluggish etc.

Good luck to you

[jackarabit]

Paul, Ralph Earle compiled a list of indoor rowers who responded to a request for their "first 2k" and their 2kPB to which he added a percentage improvement stat. Gave him a basis to assess the probability that any individual 2k goal would be attainable.

[Bloodbuzz Corio]

@ Jack I love that screenshot! My first 2k was 7:26 (1:51.5 - 252.5 W) so only need a 19% improvement to break 7:00. Woo hoo! Also a couple of very interesting 'first real' 2ks in there including a rather snappy 6:39.4 from Henry! Just eyeballing it there's also a (unsurprising) positive correlation between initial time and % improvement - if you clock a low-mid 6.x on your first go there's only so much room to move.

@ Lindsay - great stuff on the 4x2,000. Wondering how that 4th one was for you - did you realise from the start of it you'd need to be slightly slower or did you start out at the same pace you'd been doing the earlier ones at?

@ Dean - very nice session!

[Galeere]

@ Galeere: Been a coon's age Hardy! I see you are right up there on the C2 meterboard. Never forget those strings of half marathons. The signature line generator is at http://www.freespiritsrowing.com/forum/ ... um.php?f=1

Click <utilities> and <PB image generator V.2>. Stores your data on website as spreadsheet/questionnaire, calculates SB % of PB, no fuss no muss.

Thanks a bunch Jack, will try that out later. Yeah it´s been a while, all sorts of issues holding me back from proper/consistent training and posting in this great forum. Due to inconsistent training I am far behind both regarding total mileage as well as fitness or results. But I am back on the erg now and did 106k these last 6 days. No state to enter in the PP though but I will post some results from the GHBIS-plan in the todays training section. Not today though, today is recovery time (badly needed too ).

[bisqeet]

ooh... hardy out of the woodwork..nice to see you back.
hows things?

@bloodbuzz
your first 2k was lots faster than mine - about 7:35 i think. plenty left in your tanks. stick to your plan - reap the rewards.

[bisqeet]

PP 1.2.3
2k w/u 2:15 and 2km c/d @2:20
goal 1:50 (5k PB 1:49.7)
same as Dean but a different outcome - well done D

4x 2k/5'r @1:50.6
sr28 df 130 258w
1:49.8 (28)
1:49.8 (28)
1:50.8 (29)
1:52.1 (28)

that was tough and pretty close to 100% - pity about the last one! (room to improve next time) but pleased enough
Re the above discussion for me this is the speed pyramid +11s and the 5x1500 +1s which just illustrates how different we all are when paces are compared (which is a point that Pete makes when talking about them)

(FWIW my erg buddy Terry (72yo and 72kg) did the session too but 4:25 rest @1:54.5 all neg split!)

its a hard session. i think its the hardest. HD-d the first attempt.
i remember thinking on the first 2 intervals, that i could have done much faster, clipped 0,5 s off the pace rel. easy.
on the third, I wasn't too much sure about that assumption.
the fourth was going to be fast last.
I remmber thinking -
first 500 - 1:50 then, 1:48, 1:46, 1:44 for the rest.
then it was ... first 1000 @ 1:50 then 1:48, 1:46..

ended up 1500m @ 1500 and a little faster on the last 500...

takes so much out of you..

Joe's looks like a walk in the park...
looks like everyone is doing good on the PP.