The Pete Plan

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Em recovery session. 4x8minR20sec.
Wup - 1k
Time Dist spm HR Split
08:00.0 1917 20 000 02:05.1 - HR strap playing up again!! 20spm :twisted:
08:00.0 1928 21 133 02:04.4 - HR strap still playing up. 4min@20+4min@22spm :evil:
08:00.0 1923 22 144 02:04.8 - HR back on!!. :D 8min@22spm
08:00.0 1959 23 152 02:02.5 - 2min ea @ 20;22;24 & 26spm
32:00.0 7726 21 143 02:04.2
CD - 2k
Bit stressed in the rests trying to get a drink & fix HR strap, managed to knock my water over at end of R2 & missed the start!! doh. :shock:
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Spider, good Waterfall. Not surprised that you struggled to do anything in 20S rest. I find a minute is the shortest that is comfortable.
Wimped out of this session yesterday (hope to put in next week) to do an online session with Jess Eddie. Details on Zoomerg thread. In short 64min at 2:10.8 R18.7. Much higher SPI at slightly higher rating than usual LSDs, glad I didn't have the Waterfall in my legs, good technical session and surprised how easy this was. Really feel that I have SBs in me for hour+ after all the long rows recently, although may do a 1k as weak SB and better CTC prep / less tiring long term. I also found out that an extra rest day makes a huge difference (even at 2:26, 90 min rows don't really allow that much recovery!).

- Iain
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

So thought about a hard 10k today - bit too ambitious as usual after last few days rowing!!! :lol: About 5k in knew the legs didn`t have it so cut it short to 6k - a new distance for me. Need to try the 10k after a rest day NOT 3rd day on. [-X
Wup - 1k
Time Dist spm HR split
07:51.2 2000 26 149 01:57.8
07:50.5 2000 27 156 01:57.6
07:42.1 2000 29 164 01:55.5 - about 5k in decided go for 6k total :evil:
23:23.9 6000 27 156 01:56.9
CD-2k
Could probably have gone faster as evidenced by last split but was pacing the first 4k thinking I was going for 10k. AM sure you will do well at the longer distances - playing to your strengths.
62yr old; 71kg;6`2"
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

So decided yet ANOTHER go at the EM hi spm wout which I have failed to finnish twice!! So 12x1min/R 1min - first 4 sets at 32-34spm; next 4sets at 34-36spm & final 4 sets at 36spm+. Managed 10 sets last time & blew up totally. Last time splits in brackets.
Wup - 3k
Time Dist spm HR Split Prev
01:00.0 286 35 158 01:44.8 (1.44.8)
01:00.0 287 34 151 01:44.5 (1.44.5)
01:00.0 288 34 144 01:44.1 (1.44.5) - HR strap malfunction. :evil:
01:00.0 289 35 148 01:43.8 (1.44.1)
01:00.0 291 36 157 01:43.0 (1.43.0)
01:00.0 292 36 153 01:42.7 (1.42.7)
01:00.0 292 35 155 01:42.7 (1.42.3) - trying to keep a consistent pace.
01:00.0 292 36 153 01:42.7 (1.42.3)
01:00.0 293 37 157 01:42.3 (1.41.6)
01:00.0 292 37 158 01:42.7 (1.41.6) - oops let the split drop a bit :twisted:
01:00.0 293 37 162 01:42.3
01:00.0 293 39 164 01:42.3
12:00.0 3487 35 155 01:43.2
CD - 2k
Happy to finnish, one of the hardest sprint wouts I have done!!! :shock: Last 4 sets were very tuff. Happy to meet all the spm targets.Went a wee bit easier in the middle 4 sets meant I was able to finnish the session. EM say this can also be done on 30sec rests!!! Defo won`t be trying that> :lol:
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Spider, you really are a glutton for punishment. Why try and meet the target you were running at in a set that you didn't finish? I would (admittedly harshly) consider that you failed to meet the SPM targets. The first 4 are supposed to not be above 34SPM! Exceeding that is probably making this more difficult than it needs to be. I agree with you about the 30Sec version. Could be done, but would require lighter strokes. I find that HR only peaks about 10Sec into the rest, so after 30 Sec it will not have dropped much, so you would need to get the first 4 done around threshold to hold for the 12. It becomes an exercise in efficient rowing at high SPM rather than true sprinting because the work per stroke is constrained! On 6/10 above, did 3x(12x30S r30S). Last set almost met your criteria (although intervals half as long). First interval recovered to 84% of HRmax, second hit 93% and recovered to 86, 3rd 94% down to 88% through to penultimate at 97% to 91%. The real issue with these is that the alactic hasn't recovered, so getting down to pace is tough, by the end it was taking 5 strokes.

Yesterday's online session was a real doozie. Has been playing on my mind and partially responsible for taking 3 days off (procrastinating until too late to row, originally planned 1k TT but head not in right place) not 4 but 5 x 4min r4'! Decided on 1:57 target (not done 4x1k since 7 May when I managed 1:56.2 at R29.2, the 3 4 min of last week's online (before 2 each of 3' & 2') also 1:56.2, R29.3 that time, backed off a bit for the extra rep given nearly H/D in 2nd 3' rep last week).

Tim Distnc Rate Pace - Comment
04:00 1,026 29 01:57.0 - Started strong, 3rd min tough & upped rating, finished at 1:58s R30
04:00 1,028 30 01:56.7 - tough but doable, more even
04:00 1,030 30 01:56.5 - pace kept dropping to predicted 1026-7, had to push last min R31
04:00 1,032 30 01:56.3 - Concentrated on staying strong, worth Sec on split!
04:00 1,051 32 01:54.2 - Pushed from half way, tried to sprint last 40S, but couldn't up rating much.
20:00 5166 30.2 1:56.1 - so 0.1S improvement for extra 1SPM & extra rep. Will never look at 4x1k quite the same again!

Also had stomach cramps during last intervals, only did last rep because I was online! Lower SPI than usual at start, but didn't tail off much. Clearly need to keep strong more upright position as a matter of urgency at higher ratings.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Glutton for punishment - thats me!! :lol: My aim was to finnish the wout I wasn`t trying to match previous splits it just worked out that way. I am in no rush to repeat it!! Nice pacing on the 4min intervals & nice spm. Steady session today 45minsR20 as a countdown.
wup - 1k
09:00.0 2171 20 138 02:04.3
08:00.0 1924 20 142 02:04.7
07:00.0 1673 20 143 02:05.5
06:00.0 1422 20 143 02:06.5
05:00.0 1177 20 143 02:07.4
04:00.0 940 20 143 02:07.6
03:00.0 703 20 143 02:08.0
02:00.0 468 21 143 02:08.2 - oops!
01:00.0 235 20 143 02:07.6
45:00.0 10709 20 142 02:06.0
CD - 1k
HR was surprisingly consistent tho had to slow a bit near the end as per usual. Happy with that. Rest tommorow.
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Spider, solid session. I find R20 is fast enough for HR to go pretty high in addition to the pain from the high work per stroke. rather you than me (although not wholly dissimilar to my 64min R18/9 the other day).

Finally got around to doing my strength session. Upped it to 12x20Sec rest 1min R30. Upped DF to 180. By the way, do any of you use a C-breeze? I can only get about 155 DF with the C-breeze on, but it is a pain to take off. Wondered the best way to move it out of the way of the fan as it kept blowing back on! Previously the issue has always been it blowing off the fan on sprints, but now have it on tight enough to contain the feeble force I produce. Anyway, last time for 10 reps averaged 1:45.4 finishing with 96m. This time 1:44.3 avg. finishing on 98m, so 1.1S improvement and even managed a 1:40 stroke. On one of the other intervals I was 1 stroke short, that may have cost me 2M (as R27 in that interval). So short that did 30' LSD as well.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Good improvement on the sprints Iain. I have a C-breeze & like you could never really get to grips with it. :evil:
EM session today a bit different. 2x20minR1min
Set 1 - 5min@20spm:5@22;5@20:5@22 - keeping HR in UT zone
Set 2 - 2min@22;2@26:2@22:2@26:2@22:2@28:2@22:2@28:2@22:2@28
Goal is to get onto the rythm at various spm asap - easy when increasing spm not so easy coming back down!! :shock:
wup - 1k
Time Dist spm HR Split
20:00.0 4821 21 146 02:04.4
20:00.0 5034 25 161 01:59.1
40:00.0 9855 23 153 02:01.7
CD - 2k
The 146 HR for the first interval is the max I hit for about 15secs!!! :twisted: Average was probably around 142!!. First set fairly mellow as expected, 2nd set was quite hard work really had to concentrate to get back on correct spm/ RHR at start was pretty hi - hope not a sign of impending illness!!! :(
62yr old; 71kg;6`2"
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

8x500 today. RHR was better today so threat of illness gone I hope. :D
Last time - 1.44.4/34spm/161HR
Wup - 3k
Time Dist spm HR SPlit Prev
01:45.3 500 33 156 01:45.3 (1.45.8)
01:44.9 500 33 159 01:44.9 (1.45.4)
01:44.5 500 34 160 01:44.5 (1.44.9)
01:44.3 500 35 162 01:44.3 (1.44.5)
01:44.1 500 35 164 01:44.1 (1.44.3)
01:43.8 500 35 163 01:43.8 (1.44.1)
01:43.5 500 35 164 01:43.5 (1.43.7)
01:42.8 500 39 163 01:42.8 (1.43.0) - same spm as last time!! :shock:
13:53.1 4000 34 161 01:44.1 (1.44.4)
CD - 2k
Seem to be turning into a stamina monster, :shock: I used to be good at these sprint intervals - old age & not doing the weight training I used to do. :evil: :evil: Still a small improvement & pacing was spot on - couldn`t have done much more at the end. Have sussed the HR strap problem - use fairy liquid to wet it instead of water!! :D
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Spider, wouldn't be without C-breeze, only an issue if I want a DF >155 which was very rare. Its an absolute godsend in hot weather.

Re 2x20' r1, I wouldn't expect HR to recover that far in 1 min after such a long interval. Also, initial HR is influenced by so much. Before a session I am very nervous of it can be 40BPM higher than normal in mid 50's% of HRmax. 0.3S on the 8x500 isn't to be sneezed at. You are doing these at a much lower rating than you used to and I expect that accounts for the difference. Conversely, at ratings that you can maintain for longer pieces, these are more representative of what you can do for mile / 2k.

Decided to have a go at my 1k SB today. Only done 1 standalone 1k this season, 3:45.1, although that was part of the nonathlon and in the knowledge that I was following with a mile. Last season managed 3:42.7 a Post 2012 best, so my initial target, although also had an eye on Plummy's SB of 3:40.6. Plan was to try and hold 1:50's for as long as possible, up rating 450m in and sprint last 180m.

First attempt H/D at 600m when at 1:49.6 R34. Just a sudden loss of confidence. Second attempt annoyed at my 3rd stroke so pulled another fast stroke when should have realised that alactate was gone, all the H/D Demons had fetched their friends after the first failure and gave up after only 300m at same average pace and rating. Then received my Marathon badge (only realised that these were available in UK a few days ago). Had a long think through how it was going to feel and prepared for attempt 3 (after a second recovery row). Decided to start a little more conservatively:

Time Dist. Rate Pace - Comment
00:33.0 150 31 01:50.0 - seemed wrong to drop to R29/30, but 1:50 the target
00:33.0 150 33 01:50.0 - starting to feel it now
00:32.8 150 35 01:49.3 - H/D demons back, but on course
00:32.8 150 33 01:49.3 - legs already in pain so failed to raise rating
00:32.7 150 35 01:49.0 - refusing to fail again, but mentally not attacking as I would like merely to keep going
00:32.7 150 35 01:49.0 - Head not in sprint
00:21.3 100 39 01:46.5 - Never got rating fully up
3:38.1 1000 34.1 1:49.1 - despite disappointing finish, 7S SB and 4.6S Post '12 B. 27 Nonathlon points, happy with that. Despite belief that may be a bit more possible, that is way above my other distances for the year, so no plans to revisit.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

10 out of 10 Iain for finnishing the 1k on the 3rd attempt!!! =D> A HR capped 60min for me today.
Last time was 2.07.9/140HR/22spm/14072m
Wup - 1k
Time Dist spm HR Split Prev
10:00.0 2368 22 137 02:06.6 (2.06.4)
10:00.0 2366 22 139 02:06.7 (2.06.7)
10:00.0 2358 22 143 02:07.2 (2.07.2)
10:00.0 2334 22 142 02:08.5 (2.08.5) - felt a bit of a blood sugar crash!! Thoughts of finnishing on 40mins :shock:
10:00.0 2314 22 143 02:09.6 (2.09.0) - refocus & just finnish at whatever pace at around HR cap.
10:00.0 2321 22 143 02:09.2 (2.09.3)
01:00:00 14058 22 141 02:08.0 (2.07.9)
CD - 1k
Pretty close to last effort so happy enuff. :D
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Well done for finishing Spider and breaking 14k at the same time! Yesterday I had this crazy notion I would do 2 hard sessions back to back. After the 3 attempts yesterday I assumed that this would be toast, but apart from a strange feeling in my right deltoid, felt fresh today, so long delayed waterfall. I know that the 1500s are the next long interval session due, but the target seemed so far out of reach, I thought that I would correct the waterfall first. Last time 2:03.6 R25.1 6 weeks ago, slightly slower than the 2:03.2 R24.8 done back in June. Used the latter as my target:

Time Distnc Rate Pace - Comment
12:13.8 3,000 25 02:02.3 - Felt fairly comfortable, saw more 2:01s at the end than 2:04s and was actually holding back
10:06.5 2,500 25 02:01.3 - Feeling it, but very doable. Surprised at rating, many 24s in 3k, 26s in this one.
07:52.4 2,000 27 01:58.1 - Controlled, not quite all out at the end, but happy with first sub-8 in this session in recent years
30:12.7 7500 25.6 2:00.8 - Matched 4x2k and felt easier, 2.8S improvement in 6 weeks, got to be happy with that. Makes 1:59.6 1500s seem achievable.

Strangely while I finished yesterday with a 2k cough (only lasted an hour 'though) and legs full of acid, this session felt OK at the time. But 8 hours later, PEMS set in big time, slow row all that is on the cards tomorrow!
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Wow, a while that I have made consecutive posts, hope you are better engaged Spider and are feeling OK. Despite a recovery session yesterday, the above has taken its toll. Today the session was scheduled as 30 min punctuated with 14 short sprints. Target paces would mean second fastest 30' of the season with 5:40 done some 15S + faster than average. Last time (4 August) 7189m, my 10k SB average. Failed to record 15S sprints as below minimum (this time extended them to 20S), but 30S averaged 1:46.7 R34.8, with final 10 min (incl. 2 min of sprints) 2:01.2 R27.6.

Unfortunately PM3 couldn't cope with the whole set up (while 30 variable intervals is possible, I couldn't store as a favourite as the 30 limit is the combination of all saved sessions, so even if set the others at single intervals, I was 4 over the limit). So set up in 2 halves with a few seconds off to change over. Actually this has a big advantage. If you start an interval shortly after the end of the rest, it only starts the clock from when you pull the handle. As such with most intervals I fall a little further behind the class, this many intervals would mean that for most of the session I would have been significantly out of time with the rest of the class. Full set was supposed to be, 6x(30S r1:30)r0, 2x4'r0, 8x(15S r1min)r0. Adjusted final set to minimum (20S) and took the 5S off the rest. However, changed the set up of the first set (to 12' piece from 24x30S) at last minute, messed it up and was slightly late starting. In my rush, I saved this over the full set up for all other intervals. As a result, after the first set I reset an interval with 1 min intervals and 20S r55S. This and stopping in time to start final set lost me time that I deducted from the slower first 4 min. So final results were:

Intervls Time Distnc Rate Pace - Comment
6x0:30 03:00.0 844 37.3 01:46.6 - Started too fast
6x1:30 09:00.0 2161 25.2 02:04.9 - Started too fast, ahead of target due to slowing from sprint
"2x4:00 6:39.6 1572 23.9 02:07.1 - 1:20 lost resetting. Average target for quicker min
8x0:20 02:40.0 750 40.5 01:46.7 - No power, HR started at 91% accelerating took half of intervals
8x0:55 07:20.0 1739 N/A 02:06.5 - Had to guess, way faster than target
Total 28:39.6 7,066 27.6 02:01.7 - disappointed that failed to make target for second sprint set, but pleased with average pace and rating maintained.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Still here Iain, did the CTC yesterday & posted in relevant thread. Glad u knew what u were doing - that workout would give me a headache trying to work it out!! :lol:
Today was going to do 5x1500 but in R2 realised legs still feeling yesterday :( so cut it short & did a 30minR20 HR capped row.
Wup - 4k!!!
Time Dist spm HR split
06:00.0 1426 20 137 02:06.2
06:00.0 1422 20 141 02:06.5
06:00.0 1420 20 140 02:06.7
06:00.0 1420 20 141 02:06.7
06:00.0 1419 20 141 02:06.8
30:00.0 7105 20 140 02:06.6
CD - 1k
My best for this session is 2.05.1 @ 138 average HR. But happy enuff manage to salvage something from the day & splits & HR pretty consistent. Not sure what tommorow will bring. :shock: Need to stop trying to do hard wouts back to back!! :evil:
62yr old; 71kg;6`2"
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Time for another go at the 5x1500 after a few rest days from the rower.
Last time - 1.52.5/30spm/159HR
wup - 2k
Time DIst spm HR Split Prev
05:38.1 1500 29 156 01:52.7 (1.53.0) - this is not going to be easy!!!
05:37.5 1500 29 160 01:52.5 (1.52.8)
05:37.0 1500 29 162 01:52.3 (1.52.5) - feeling the pressure :shock:
05:36.3 1500 29 162 01:52.1 (1.52.4) - got into a good groove on 29spm
05:31.2 1500 33 164 01:50.4 (1.51.8) - wow a pleasant surprise sprint at the end :D
28:00.1 7500 29 160 01:52.0 (1.52.5)
CD - 2k
Very happy with that! :D :D Last rep came out of the blue, but managed to hold a 30+ rating thro the whole piece with a sprint at the end - a few 1.42`s. Sub 1.52 next time :shock:
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Well done on the 1500s Spider, I am following you at the moment, tried the CTC after 2 days off with a sore deltoid. bit over optimistic and H/D during second 2', 1:50.3 R34 for first 3 intervals (285m R38, 547m R35 & 800m R32). But legs like jelly after only 20S so H/D, will see if I can try again more conservatively tomorrow. Did 60' LSD as penance.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Power strokes today a la EM.
Drag 172. 1minR45s 9sets @ 18spm,20,22,22,24,24,26,26,28
Rest 3min
Drag 125 1minR45s 3 sets @30spm,32,34+
Wup - 2k
Time Dist spm HR Split Prev
01:00.0 245 18 130 02:02.4 (02:02.9)
01:00.0 258 20 144 01:56.2 (01:58.1)
01:00.0 263 22 146 01:54.0 (01:54.9)
01:00.0 265 22 151 01:53.2 (01:54.5)
01:00.0 272 24 154 01:50.2 (01:51.5)
01:00.0 274 24 157 01:49.4 (01:51.1)
01:00.0 281 26 158 01:46.7 (01:49.0)
01:00.0 283 27 159 01:46.9 (01:47.5)
01:00.0 289 28 161 01:43.8 (01:44.5) - 3min rest now & drf down to 126 for last 3 sets
01:00.0 292 31 158 01:42.7 (01:43.0)
01:00.0 289 32 163 01:43.8 (01:42.3) - grrr missed the start!!! :twisted:
01:00.0 301 76 168 01:39.6 (01:40.3) - happy to get sub 1.40
12:00.0 3312 25148 01:48.6 (01:49.5)
CD - 2k
Good session reps on 172 felt good & still had a bit left for the last 3 reps.
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Great power there SPider, 0.9S improvement on already powerful rate restricted is no mean feat! Yesterday finally managed the CTC, but only on second attempt (3rd time lucky like the 1k!). Not sure that I am getting my warm up right. I currently go quite hard and usually get my HR just above AT, I then gradually reduce my pace until HR about 70% of max to flush out the lactate and get my system used to dealing with the acid while still producing reasonable power. I then take quite a long (typically 5 min or so) break before starting to make sure I am physically recovered and mentally prepared. My HR responded really slowly to the initial intervals. In the successful one it was at 70% max as I finished and only just ramping up, although it quickly peaked at 81% of max and was down at 62% of max while I was still labouring for breath. Any experience on a warm up that gets the heart raised quicker when rowing anaerobically without starting with a significant oxygen debt? It was a similar response in the first attempt (HR maxed at 82% after the second interval) that made me consider restarting before the 3' so that struggling to hit a rhythm at the beginning gave the H/D demons their opportunity to strike. Results:

Tim Dist. Rate Pace - Comment
01:00 284 39 01:45.6 - faster than intended
02:00 545 35 01:50.1 - really hard, legs already feeling it despite high rating for me, H/D beginning of 3'

01:00 285 40 01:45.3 - pushed rating throughout, felt more controlled if a bit faster
02:00 545 34 01:50.1 - found rhythm for first time, fast start slowing to 1:51s (target)
03:00 802 32 01:52.2 - tough from 30S in, but legs responded when asked
02:00 547 34 01:49.7 - hard to make 1:50 target pace, pushed last 40S
01:00 294 44 01:42.0 - went for it, legs only gave way 20S from home.
9:00 2474 35.1 1:49.1 - really happy with 29M more than target and matched recent 1k SB pace.

Back and shoulders really feeling it yesterday evening, but hapy with result given limited time left. Recovery row today!
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Very good effort at 2nd bite Iain. Warm ups are a bit individual. If I am doing a longish (for me) HR capped row I just do a 1k wup. If its a sprint session I do 3k with first half gradually building the power then 30sec bursts & 30sec/1min paddle between bursts, building pace & spm to target or just above target pace for the session. ( EM`s suggestions not mine!!) For the longish intervals a 2k wup with 3-4 bursts for 10 strokes at target.
Today supposed to be a HR capped :lol: :lol: 40mins @20spm with 1min @24spm every 5th minute.
Wup - 1k
Time Dist spm HR split Prev
10:00.0 2431 21 144 02:03.4 (2.03.6)
10:00.0 2415 21 147 02:04.2 (2.03.9) - HR too hi! :twisted:
10:00.0 2402 21 150 02:04.8 (2.04.8) - Thought about calling it at 30mins :shock:
10:00.0 2393 21 151 02:05.3 (2.05.7) - but decided to finnish the session
40:00.0 9638 21 148 02:04.5 (2.04.5)
CD - 1k
Same split as last time but a much higher HR!. A classic grey area session. :twisted: Think I trained too soon after eating.
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2138
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Today's online session was 3x(7x30S r1 min)r4 min. HR doing crazy things such as declining through a few intervals and shooting up in the rests. 18 August did this session averaging 1:42.4 R41.2. Results:

Tim Dist. Rate Pace - Comment
03:30 1,029 40.0 01:42.0 - Started too conservatively (145m R38), finished 149m R42
03:30 1,044 42.3 01:40.6 - Attacked more, final 152m R48
03:30 1,048 46.3 01:40.2 - Too optimistic, 4th 151m R 46, last 2 declined on jelly legs to 149m R50
10:30 3,121 42.9 01:40.9 - 1.5S improvement, perhaps shouldn't have pushed final intervl of set II so hard.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

BIG improvement Iain your sprint training seems to be working. =D> For me speed pyramid due but as yourself have binned this session & subbed with another EM sprint wout. 10x40s/R20s rest 4mins then repeat. Aim is to do around 2k pace, aiming for 1.46.
Wup - 3k
Time Dist Spm HR SPlit
00:40.0 189 33 150 01:45.8
00:40.0 190 35 155 01:45.2
00:40.0 189 35 157 01:45.8
00:40.0 189 35 159 01:45.8
00:40.0 189 35 158 01:45.8
00:40.0 189 35 160 01:45.8
00:40.0 190 35 160 01:45.2 - really starting to feel hard :shock:
00:40.0 190 35 160 01:45.2
00:40.0 189 35 160 01:45.8
00:40.0 190 35 0 01:45.2 - HR gone AWOL.
4min rest
00:40.0 189 33 130 01:45.8
00:40.0 190 35 0 01:45.2
00:40.0 189 35 0 01:45.8 - just try to get 1st 5 intervals under 1.46 :|
00:40.0 190 35 0 01:45.2
00:40.0 189 35 0 01:45.8
00:40.0 189 35 0 01:45.8
00:40.0 189 35 0 01:45.8
00:40.0 189 35 161 01:45.8
00:40.0 188 35 161 01:46.3 - thought I was on R8; couldn`t hold sub 46. :evil:
00:40.0 188 35 160 01:46.3 - probably could have gone wee bit faster if I realised was last round!!
13:20.0 3922 34 154 01:45.7
CD - 2k
Yikes that was torture!!! :shock: Psyching up to start the 2nd set a real test of mental fortitude. Pleased with the spm kept it pretty hi, & average under 1.46. Got a bit confused at end of 2nd set & thouhgt I still had a round to do - too much lactic stopping me thinking straight!!! The rests are tuff after 10secs you have to start buildng into the next piece to get onto the split. Won`t be rushing to do this again!!! No time to readjust HR strap but HR stayed Hi all the way during the sets.
62yr old; 71kg;6`2"
Image
User avatar
spidermac
True Free Spirit
Posts: 519
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Plans for a hard 30minR20 but legs felt heavy from in wup so decided HR capped 30minR20 instead! :lol:
Last time was 2,05.1/20/141HR
Wup - 2k
Time Dist spm HR SPlit Prev
06:00.0 1443 20 136 02:04.7 (2.05.1)
06:00.0 1443 20 0 02:04.7 (2.04.5) - brief stop to wet HR strap!!! :evil:
06:00.0 1442 20 142 02:04.8 (2.04.7)
06:00.0 1439 20 144 02:05.0 (2.05.1)
06:00.0 1430 20 144 02:05.8 (2.05.7)
30:00.0 7194 20 141 02:05.0 (2.05.1)
CD - 1k
Yesterdays efforts still in the legs this felt like hard work. :shock: Happy to get some metres in. Snow appearing so may affect my erging!! :lol: :lol:
62yr old; 71kg;6`2"
Image
Post Reply