Search found 428 matches

by spidermac
Wed Jul 01, 2020 2:54 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Know what u mean about too many hard sessions Iain!!! Today another Eric Murray session - 3x15minR30sec &18spm;20spm;22spm trying to increase split each time. Wasn`t sure if this should be done at really easy pace or close to max. Decided on going pretty hard. Wup - 2k R1 - 15:00.0 3561 18 147 02:06...
by spidermac
Tue Jun 30, 2020 11:38 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Still hot but humidity down a bit. Intervals 5x1500 today. Last time 1.56.4/27spm. wup - 2k R1 - 05:45.6 1500 28 162 01:55.2 (1.57.6)- oops 2.4s faster than last time. R2 - 05:44.0 1500 29 165 01:54.6 (1.56.9) R3 - 05:42.3 1500 30 164 01:54.1 (1.56.5) R4 - 05:41.8 1500 31 165 01:53.9 (1.56.3) - that...
by spidermac
Mon Jun 29, 2020 2:36 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Bad luck Iain, after a failed session I like to take a day away from the erg to refocus on next session & make sure I am fresh so no excuses to HD. Bit cooler today but raining so still humid, decided on a 500m TT. Last time 1.37.5/50spm!!! Wup - 3k Time Dist Spm Split Prev 00:19.5 100 46 0 01:37.5 ...
by spidermac
Sat Jun 27, 2020 2:32 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

So a wee bit cooler but still very humid so binned idea of 30min free rate & went for 30minR20 as thought more chance of finnishing!!! Last go was 2.01.1/HR158 & felt pretty tuff. Wup -2k Time Dist Spm HR Split Prev 06:00.0 1481 20 149 02:01.5 (2.02.8) 12:00.0 1490 20 156 02:00.8 (2.02.0) 18:00.0 14...
by spidermac
Fri Jun 26, 2020 11:28 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Bad luck Iain - I have been caught out a few times in the heat - best to lower expectations on hot days. Had another go at 8x500m from a few days ago. Last go was 1.47.5 but blew up on R4. Keeping in mind my own advice in the heat decided to go for steady but acheivable -ve splits. Wup - 3k Time Dis...
by spidermac
Tue Jun 23, 2020 12:37 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Hi Iain, have changed things a bit - lowered foot stretchers & also did a workout from Dark horse rowing to find an optimal drag factor - result was I produced max watts at 130 drag & have been using 115. Also now have ERG data & started to check my stroke length. Main thing I think was last time I ...
by spidermac
Tue Jun 23, 2020 11:03 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

After HD on 8x500 wanted to do something sprinty - 10x1min.1min rest. Decided to try Eric murray protocol on this - start pretty fast & try to go a bit faster each rep but difference between first & last reps should not be that great so all reps pretty close to max!!! Wup - 3.5k Time Dist SPm HR Spl...
by spidermac
Sun Jun 21, 2020 2:58 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Hi Iain think I am right saying UT1 is more intense than UT2 ( not by much) but UT1 is the higher end of aerobic work up to 80% MHR. I want to still do some long TT`s but think I need to do more UT2`s as my long rows. Currently rowing 2 days out out of 4 after some climbing training. Over on Concept...
by spidermac
Sun Jun 21, 2020 12:43 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Well done Iain not surprised u are not keen gor another HM. Today was supposed to be 8x500m but legs felt tired at start, HD in R2. So decided on HR cap row to get something done. Been reading up a bit & my UT2 cap should be 130 so stuck with that. Wup - 3k Time DIst SPM HR Split 10:00.0 2057 17 127...
by spidermac
Thu Jun 18, 2020 2:53 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Decided on another 60min wolverine session. Last time did 176/180/176/180/176/180 this time after a slight mishap did 176/180/184/176/184/180. wup - 1k Time Dist SPM HR Split 10:00.0 2337 (+31) 18 138 02:08.3 20:00.0 2350 (+27) 18 153 02:07.6 30:00.0 2356 (+17) 19 157 02:07.3 - too many strokes 40:0...
by spidermac
Wed Jun 17, 2020 11:24 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Nice session Iain, impressed u could sprint last one after holding same split on R4-R6. Fred a 5sec improvement on a low energy day is VERY impressive. =D> Waterfall for me today. Last time - 1.57.8/27spm/162AvHR wup - 2k Dist Time Dist SPM HR Split Prev 3k - 11:39.7 3000 26 161 01:56.6 (1.58.8) 2.5...
by spidermac
Sun Jun 14, 2020 3:09 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Welcome back Iain its been a bit quiet recently, nice waterfall thats next for me. 30minR20 for my long row today. Last attempt in hot weather was abandoned at 15min. Best this year was 2.03.3/20spm/151HR Wup - 2k Time Dist SPM HR SPlit 06:00.0 1465 20 148 02:02.8 12:00.0 1475 20 155 02:02.0 18:00.0...
by spidermac
Sat Jun 13, 2020 11:41 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

4x1k today - Last time - 1.52.2/29spm/162AVHR. Didn`t feel that energetic but thought have a go anyway. Wup - 3k Time Dist SPm HR Split Prev R1 - 03:44.3 1000 33 161 01:52.1 (1.53.4) R2 - 03:43.3 1000 30 164 01:51.6 (1.52.8) R3 - 03:42.6 1000 33 169 01:51.3 (1.51.9) R4 - 03:40.4 1000 34 167 01:50.2 ...
by spidermac
Wed Jun 10, 2020 3:32 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Wanted to do a longish row - decided on a Lvl4 session - used to do these regularly & found it a good way to keep your mind of the longggg way still to go.Wanted to be a bit of a strength wout as well so based off a 1.47 pace! :D Went for 176/180/176/180/176/180. Wup - 1k TIME DIST SPM HR SPLIT 10:0...
by spidermac
Tue Jun 09, 2020 11:49 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

After a few days off time for 4x2k - always a tuff one as its the longest interval session, & holding back on first interval always tuff but essential!! Last time 1.57.6/27spm/161HR Wup - 2k Time Dist SPM HR Split Prev R1 - 07:50.2 2000 27 159 01:57.5 (1.58.6) R2 - 07:47.8 2000 26 165 01:56.9 (1.57....
by spidermac
Sun Jun 07, 2020 8:41 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Hi Iain here are my thoughts for what its worth. I do a first session eg 8x500m at a pace I know I can achieve. After that I look at previous times and the difference in sessions for each rotation I have done . so eg if I have done 8x500 at X, I may have done the speed pyramid at X+1sec so that is m...
by spidermac
Fri Jun 05, 2020 11:12 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Legs still feeling yesterday so 40min HR capped row today. Wup - 1k Time Dist SPM HR Split 10:00.0 2272 19 135 02:12.0 20:00.0 2286 19 137 02:11.2 30:00.0 2282 18 140 02:11.4 40:00.0 2277 20 140 02:11.7 40:00.0 9117 19 138 02:11.6 COmments - a bit disappointing as last time on this wout split was 2....
by spidermac
Thu Jun 04, 2020 3:02 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Plan was a 1k TT but after 3k wup HD 400m in - just wasn`t happening - first HD this comeback!!! :shock: So decided to still try something fast went for 10x1min R1min: No idea of target splits. Focused on keeping rate reasonable & powerful strokes. wup - 3k Time Dist SPM HR SPlit 01:00.0 280 32 154 ...
by spidermac
Tue Jun 02, 2020 3:09 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Plan was a 60min row & see how it went. Ended up canning it at 40mins - 25degrees & mega humid. Wup - 1k 10:00.0 2444 23 150 02:02.7 20:00.0 2455 23 158 02:02.1 30:00.0 2459 22 162 02:02.0 40:00.0 2468 23 165 02:01.5 40:00.0 9826 22 160 02:02.1 CD - 1k No way I was going to make 60min but still a de...
by spidermac
Mon Jun 01, 2020 11:37 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Can only echo above thoughts Paul, having just slightly tweaked my back on an aborted 30minR20. Better to have a slow ramp up after a long break, tho it is hard to keep the ego in check & not compete with your younger self!!!- see todays workout!! :lol: :lol: Iain hope u recover soon & hope to see u...
by spidermac
Fri May 29, 2020 2:55 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Almost a regular Wolfie. :lol: So bit of a disaster today. 30minR20. Last time was 2.02.1/20spm/151HR. Started off OK but rapidly struggling in the heat >25degrees in Edinburgh - way too hot for an old white Scot. By 15min in realised game was up so did remainder as HR capped row. Gory details below...
by spidermac
Thu May 28, 2020 11:25 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Even hotter today!!!! 5x1500 todays wout. Last time - 1.57.9/27spm/162Av HR Wup - 2k Time Dist Spm HR Split R1 - 05:52.9 1500 27 158 01:57.6 (1.59.2) R2 - 05:50.7 1500 27 162 01:56.9 (1.58.8) R3 - 05:49.7 1500 27 163 01:56.5 (1.58.1) R4 - 05:49.0 1500 29 163 01:56.3 (1.57.3) R5 - 05:44.6 1500 30 167...
by spidermac
Wed May 27, 2020 2:48 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Hot today - decided on something short - 500m. Last time 1.39.6/45spm Wup - 3k Time Dist Spm HR Split 00:19.8 100 51 121 01:39.0 (1.40.5) 00:19.3 200 47 121 01:36.5 (1.39.0) 00:19.3 300 50 121 01:36.5 (1.39.5) 00:19.4 400 53 168 01:37.0 (1.39.0) :shock: 53spm!! 00:19.7 500 52 170 01:38.5 (1.39.5) 01...
by spidermac
Mon May 25, 2020 2:56 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Nice 5k Wolfie; 1 week - I admire your commitment. :lol: As wolfie says HD demons are part of the PP, but always satisfying when you row thro them!! Decided on a hard 5k as well. Last time was 1.59split/19.50 wup - 2k Time Dist SPM HR 03:55.3 1000 27 153 03:55.4 2000 28 159 03:55.2 3000 27 163 03:55...
by spidermac
Sun May 24, 2020 11:29 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7206
Views: 297140

Re: The Pete Plan

Good to see a few folk PPing. 8x500m for me today - usually a favourite but not feeling that bouncy today. Last time 1.48.3/37spm. Wup - 3k Time Dist SPM HR Split R1 - 01:48.0 500 36 162 01:48.0 (1.50.4) R2 - 01:47.7 500 36 37 01:47.7 (1.49.9) R3 - 01:47.5 500 38 165 01:47.5 (1.49.4) R4 - 01:47.2 50...