The Pete Plan

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spidermac
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Re: The Pete Plan

Post by spidermac »

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 Dist Spm HR Split Prev
R1 - 01:47.6 500 32 163 01:47.6 (1.48.0)
R2 - 01:47.4 500 32 165 01:47.4 (1.47.7)
R3 - 01:47.2 500 31 167 01:47.2 (1.47.5)
R4 - 01:46.9 500 33 166 01:46.9 (1.47.2)
R5 - 01:46.7 500 33 168 01:46.7 (1.47.3)
R6 - 01:46.4 500 34 167 01:46.4 (1.47.5)
R7 - 01:46.0 500 34 167 01:46.0 (1.47.3)
R8 - 01:44.6 500 38 167 01:44.6 (1.47.5)
Tot 14:12.8 4000 33 166 01:46.6 (1.47.5) :D
CD - 2k
Happy with that in the conditions - was sweating buckets. HR stayed pretty hi >120 on rest intervals usually comes down near 110 before next ival. Felt fairly controlled to R6 then started to get into the pain cave!!!
See what the weather does tomm long steady row or maybe 30min free rate if cooler!! :shock:
62yr old; 71kg;6`2"
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Re: The Pete Plan

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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 1493 20 164 02:00.5 (2.01.5) - HD`s appearing :evil: , refocus on stroke.
24:00.0 1501 20 167 01:59.9 (2.00.4)
30:00.0 1506 20 167 01:59.5 (1.58.9) - hard last 6 mins, couldn`t quite match last times split. :evil:
30:00.0 7470 20 160 02:00.4 (2.01.1)
CD - 2k
A 0.7sec improvement & +40m :D , happy with that in the conditions, was drowning in sweat. Also managed to average 10spi - getting closer to my old stroking power.
62yr old; 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Nice sessions Spidermac, looks like the higher DF has started well. I am going to try and increae mine from 115 to 120 (my old racing DF). I am not as strong as I was then, but my real trouble is breathing. At R29 I find it harder and harder to get 2 breaths in per stroke and it slows my rating. Hopeful that I can push this a bit higher, but not for 2ks at 30 or above (excluding anaerobic start and finish on 1 breath per stroke). So to get faster I need to get more work out of the strokes achievable. The other option is to lower DF to speed the power stroke and allow a bit longer for the breaths and recovery, but that would leave less time applying pressure as well as increasing the speed required before any work can be done, so, while may be useful when trying to rate up, not convinced it will allow me to row faster. Also struggling to maintain weight (lost 4kg since reached intended weight despite excessive sugar drinks etc), so greater power helpful to maintain critical muscle bulk.

I tried to squeeze in CTC before taking son to cricket practice. Had nose bleed just before start so not really set for such a hard challenge. Made it through 7' at 1779M @1:58.0 R27, started a bit quicker than intended 1:59 and had to slow again with 2' to go, but breathing nearly back to normal for second interval. Going fine (1:57.1 average split) then unexpectedly H/D a minute in, ambushed by the demon, one minute fine, next realised only 1' in and before I had chance to defend myself had stopped. Just sat there uncomprehending for 10S so too late to pick the handle back up for a reasonable time and not enough time to restart the session.

Very frustrated. Still I was definitely capable of finishing the 5' at a decent pace and confident that will be able to manage last 2 intervals, so bodes well. Trouble is whether to do tomorrow or wait until Monday and do back-back with my online session. Will have to see how legs are tomorrow, can't let failures become normal.
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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spidermac
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Re: The Pete Plan

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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 (1.39.0)
00:19.0 200 44 0 01:35.0 (1.36.5)
00:19.0 300 47 0 01:35.0 (1.36.5)
00:19.1 400 47 0 01:35.5 (1.37.0) - legs starting to die at 150m to go :shock:
00:19.4 500 50 0 01:37.0 (1.38.5) - hanging on.
01:36.1 500 46 0 01:36.1 (1.37.5)
CD - 2k
A 1.4s improvement & spm lower, stroke more powerful :D - good stuff as not specifically training sprints. Similar pattern to last time started to fade on 4th 100m :( , but at higher split, at least means nothing left in the tank.
62yr old; 71kg;6`2"
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spidermac
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Re: The Pete Plan

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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 was hard not sure I can go faster. :shock:
R5 - 05:40.4 1500 33 166 01:53.4 (1.54.8) - managed a sprint at the end to save the day. :lol:
Tot - 28:34.2 7500 30 164 01:54.2 (1.56.4) :D
CD - 2k
Wanted to up spm on these longer sessions as thats when I used to get my best times, also trying to get into the 2 breaths a stroke rythm - finding it hard to hold as I got tired near the end of the piece. Result 2.2sec improvement on the split, 30sec faster total time than last effort - way to go!!! :D Longer slower sesh tommorow.
62yr old; 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Nice sesion Spidermac. I am struggling with maintaining higher ratings due to breathing as well as I always need to double breathe at pace except when anaerobic.

Not a PP session, but after my CTC trials, straight into regular online row with cyclists. 2x12' r4', intention was low rating for min 1-5 & 8-10 of each and high rating final 2' at constant pace.

Time Distnc Rate Pace SPI
05:00 1225 21.4 2:02.5 8.9 - Started too fast & low rating (2:00 R21)
02:00 0489 26.0 2:02.7 7.3 - Easier on legs, but breathing hard
03:00 0731 22.7 2:03.1 8.3 - Hard going
02:00 0508 28.5 1:58.1 7.5 - Decent finish
05:00 1218 21.8 2:03.2 8.6 - More controlled
02:00 0486 26.0 2:02.7 7.2 - Hard to maintain pace
03:00 0729 22.0 2:03.5 8.5 - Can see finish
02:00 0520 30.0 1:55.4 7.5 - good last min
24:00 5905 23.8 2:01.9 8.1 - Happy with that

Far too many hard sessions (5 in 6 days), so going to do a number of LSDs now.
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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spidermac
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Re: The Pete Plan

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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 02:06.3 - this is going to be hard!!! :shock:
R2 - 15:00.0 3672 20 157 02:02.5
R3 - 15.00.0 3759 22 162 01:59.7
Tot - 45:00.0 10992 20 155 02:02.8
CD - 2k
So decent amount of metres. A tuff wout, 15mins is a long interval & 30s enuff time to get a drink. Legs & lungs both struggling at the end.
62yr old; 71kg;6`2"
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spidermac
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Re: The Pete Plan

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Humd & hawd whether to do speed pyramid today or tommorow - decided to go for it.
Last time - 1.47.9/35spm/162HR
Wup - 3k
Time Dist spm HR Split Prev
00:53.9 250 32 155 01:47.8 (1.49.0)
01:47.6 500 31 168 01:47.6 (1.48.7)
02:40.9 750 31 161 01:47.2 (1.48.4) - this is starting to feel hard!!
03:33.7 1000 35 171 01:46.8 (1.49.4) - now feeling really hard saw a 173HR! :shock: Technique failing at end.
02:39.5 750 35 168 01:46.3 (1.49.3) - Hanging on just. :oops:
01:44.4 500 38 166 01:44.4 (1.45.0) - had to rate up to -ve split
00:49.3 250 44 161 01:38.6 (1.39.4) - thought no way to beat last time!! Technique oot the windae!!!
14:09.3 4000 34 164 01:46.1 (1.47.9)
CD-2k
That was a longggg visit to the pain cave. Working really hard after 1st 500, saw 173HR for first time this comeback. But a 1.8sec improvement in split & lower spm. Another good session.
62yr old; 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Spidermac, you are seling yourself short. Quicker in 2nd 750 than 1k is an achievement in itself, huge improvement. How you maintain R35 for those 2 toughest intervals is a miracle to me, was that with 2 breaths per stroke? Sticking to the plan, 2 75min LSDs R18 with my new DF of 120. Starting to feel it today, so not exactly a recovery session, but definitely working on my depleted base.

- Iain
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Thanks Iain I am my own worst critic! Think the only way to get used to hi spm is to practice them doing pieces like rate ladders. Re breathing I am finding it hard to keep the rythm when I concentrate on 2 breaths - so in the pyramid I tried it but when things got tuff just reverted to normal breathing. Legs feeling yesterday so a HR capped row at 140
Wup - 2k
Time Dist spm HR Split Prev
10:00.0 2296 21 137 02:10.6 (2.11.3)
20:00.0 2294 21 139 02:10.7 (2.10.5)
30:00.0 2283 19 141 02:11.4 (2.11.0)
40:00.0 2265 21 140 02:12.4 (2.12.6)
40:00.0 9137 20 139 02:11.3 (2.11.4)
CD - 2k
Almost same average as last time but higher HR. :evil: Probably effects from yesterday, agree with u Iain didn`t feel like a recovery row thats for sure!!!
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Re: The Pete Plan

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Absolutely nothing to do with the Pete plan but as I am posting all my workouts here thought I will keep going. Another Eric murray wout - this time power strokes!!! :D Was a bit wary of this as he warns it stresses the lower back but I defo need to build some leg strength. After good wup set drag to+40 above your norm, ( 130 & 172 for me), wout was 7x3minR90sec at varying spm starting at [email protected][email protected] then increasing till last set when drag goes to normal drag-10 & do 1min [email protected];30;32spm. Results below:
Wup - 3k
Time Dist SPm HR SPlit
03:00:00 771 23 155 01:56.7
03:00:00 787 23 159 01:54.3
03:00:00 812 25 164 01:50.8
03:00:00 818 25 166 01:50.0
03:00:00 811 26 166 01:50.9 - Legs starting to die. :(
03:00:00 799 26 166 01:52.6 - Legs gone. :shock:
03:00:00 809 31 167 01:51.2 - Last set on low drag - almost pleasant!!!
21:00:00 5608 25 163 01:52.3
CD - 2k
Interesting wout probably best done after a rest day not as 3rd day on!! :lol: Went off too hard on first 4 reps & paid for it later. But object is to strengthen legs & get a good feeling of fast easy speed on last set with low drag. He reckons should do these 1xweek - not sure I could face it as by R4 was not sure I could finnish!!
62yr old; 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Spidermac, don't fancy yours at all! But well done.

After a week of recovery rows, had my weekly online session today. cascade of short intervals where recovery equals interval length. 3x4', 2x3' & 2x2'. Follows 4 weeks after a similar 4x3', 3x2', 2x1' that averaged 1:56.3. Result:

Time Distnc Rate Pace
04:00 1,020 27 01:57.6
04:00 1,024 28 01:57.2
04:00 1,027 28 01:56.8
03:00.0 775 29 01:56.1
03:00.0 779 29 01:55.5
02:00.0 530 31 01:53.2
02:00.0 544 34 01:50.3
22:00 5,699 28.9 1:55.8

So 0.5S faster pace despite longer intervals. Easier than I had feared, no worse than 4x1k certainly.
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Nice -ve splitting Iain. 4x2k for me today - felt tired from the off not sure why. Last time - 1.56.6/27spm/163HR.
wup - 2k
Time Dist Spm HR Split Prev
07:46.9 2000 27 161 01:56.7 (1.57.5) - felt hard
07:44.7 2000 27 164 01:56.1 (1.56.9) - HD`s creeping in!! :evil:
07:43.2 2000 29 165 01:55.8 (1.56.5) - lowered drag a wee bit & upped spm.
07:44.2 2000 31 161 01:56.0 (1.55.4) - really had to pace this so didn`t completly blow up!!! :shock:
30:58.9 8000 28 162 01:56.1 (1.56.6)
CD - 2k
A 0.5sec improvement -not too bad considering how I felt was a real mental battle to get thro last rep. Hopefully just an off day!!! #-o
62yr old; 71kg;6`2"
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Re: The Pete Plan

Post by JonT »

Iain wrote:
Wed Jul 08, 2020 2:58 pm
Jon, the only ything scarry about PP is the paces that you set yourself. If you follow the suggested starting paces (for interval sessions - the tough bit - the pace you have done for the total session without rests, so with rests they are fairly easy) then the sessions are quite gentle to start with and essentially allow you to build a bit of a base before they get tougher. People use it to sharpen for a particular event and so dive in at tough paces as they are only intending to stay on it 6-9 weeks, that is why it has the reputation for being scarry. It is actually a cut down version of the Wolverine designed to fit into lunch breaks. I used it from about my 3rd session back to go from couch potato to moderately fit.
That sounds quite encouraging. Given I have more time on the ergo available during lockdown I may well give it a go, and take your advice in terms of viewing this as a long-term project, not a pre-race thrash. It looks like it would also fit well alongside the long, slow UT2 rows that I am really enjoying at the moment too.

Thanks for the encouragement and dispelling the myth Iain. :fsbgrin:
54 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Iain
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Re: The Pete Plan

Post by Iain »

Its a pleasure Jon. Pete recommends recoveries of 10k at R22-24, I have always used lower ratings and usually longer. I think thelogic was more getting a good workout in a lunch break than a required pace and Pete was early 30's so recovered more easily than those a little more mature. He never complained when I reported my sessions R19-20!

Spidermac, a good session especially if you weren't feeling 100%, I think that is the 2nd hardest session mentally (what is it about 4 equal reps?).

Been all over the place recently. The coach for Tuesday's sessions thought my threshold had improved based on the last session. I estimated this from my last 5x1.5k so, despite this being the most challenging of my long interval targets, I gave it a go (if you take the 4x8' r2:30 as a substitute for 4x2k, it is also the next long interval session due and Tuesday's session was definitely short intervals!). So Target 2:01.1 done at R25.6 avg. Knew I could increase the rating and intended to try out a different finish as prep'n for CTC, accelerating with 700M remaining with an all out sprint for last 220M.

Time Distnc Rate Pace
06:02.6 1,500 26 02:00.9 - felt OK, nerves subsiding
06:02.0 1,500 26 02:00.7 - better rhythm than usual
06:01.2 1,500 26 02:00.4 - Why was I so certain I wasn't up to this?
05:58.9 1,500 27 01:59.6 - Feeling it, R28s, glad only 1 left
05:49.9 1,500 29 01:56.6 - 0.9S slower than last time despite long "finish"
29:54.7 7500 26.8 1:59.6 - 1.5S improvement makes other targets seem soft! but that was in 8.5 weeks, so <0.2S/week improvement.

Happy with that, could have pushed finish harder (especially rating) as legs still going at the end. After day off, will try CTC, not attempted anything around 2k for many years so even more nervous of that, but has to be faced!

- Iain
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Hi Jon T - I don`t strictly follow the PP, try to do one short & one long interval per week plus some UT/TT work. Iain very nice your usual fast last interval!!!
Todays effort a UT2 session. HR cap 140.
Wup - 1k
Time Dist Spm HR Split
10:00.0 2319 21 137 02:09.3
10:00.0 2311 21 140 02:09.8
10:00.0 2302 20 140 02:10.3
10:00.0 2276 19 142 02:11.8
10:00.0 2248 19 141 02:13.4
10:00.0 2244 21 142 02:13.6
01:00:00 13699 20 140 02:11.3
CD - 1k
So same overall split as 40min UT2 a few days ago. Noticable drop in pace at 40min. Went above cap a wee bit but not too excessive. Hot & sweaty!!!
62yr old; 71kg;6`2"
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