The Pete Plan etc

[Iain]

The Pete plan thread long since expanded to include other Pete Plans beyond the original. I hope the forum police will accept any Pete Plan inspired training! trying to beat the first set is within this spirit in my opinion! So welcome back Jon.

[JonT]

Personally speaking I’m very happy for this PP inspired thread to reside here. Just making an observation. As I said, I get a great deal out of this thread.

Spider - having only been in Free Spirits for four years, I never experienced the heyday of the forum. I think I would have enjoyed it.

[Wolfmiester]

I love those type of sessions JT, we regularly do them as a group at the rowing club.

PP session here - 4x2k/5r (1st round). Given that the 5x1500 last week was ok at 1:54, thought I'd go for 1:53.0 following an "easy" day yesterday that managed to stretch to 19k +
1 - 7:32.0 / 1:53.0 / 26 did not like this at all, legs felt heavy.
2 - 7:32.0 / 1:53.0 / 26 liked this even less, and if it wasn't for my training partner would have probably thrown the towel in.
3 - 7:32.0 / 1:53.0 / 26 apart from going for the pacing gold star, knowing it was over half way helped.
4 - 7:25.2 / 1:51.3 / 27 horrible, but that's what a final PP interval should be really.
ave 1:52.5 for next time.

[Iain]

Great session Steve. Impressive pacing. As this is my least favourite long interval session (and the next for me to do), I am amazed you chose a pace faster than 1500s (that I have always found easier than the 5k pace Pete believed it was a proxy for). Great vto see your average dip to almost your 5k SB pace.

[Kevinhorne44]

I love those type of sessions JT, we regularly do them as a group at the rowing club.

PP session here - 4x2k/5r (1st round). Given that the 5x1500 last week was ok at 1:54, thought I'd go for 1:53.0 following an "easy" day yesterday that managed to stretch to 19k +
1 - 7:32.0 / 1:53.0 / 26 did not like this at all, legs felt heavy.
2 - 7:32.0 / 1:53.0 / 26 liked this even less, and if it wasn't for my training partner would have probably thrown the towel in.
3 - 7:32.0 / 1:53.0 / 26 apart from going for the pacing gold star, knowing it was over half way helped.
4 - 7:25.2 / 1:51.3 / 27 horrible, but that's what a final PP interval should be really.
ave 1:52.5 for next time.

Last time I did tha was 15th of December 2020 I remember it well although I only got 3 min recovery
Looking good Wolfie sub 7 written all over that
I also like reading this thread. Very interesting watching people progress.

[Iain]

5k SB today (details in that thread). 19:44.2 so 1 Nonathlon point below my best season's total. I guess I will have to have another go at that 10k! So my medium term targets have now been achieved. Looking largely to hold my fitness, but will set 7900 Nonathlon points as my next target as well as a green marathon time beginning of next season.

[Wolfmiester]

Awesome Iain! Smashed the 20 min target by miles.

[JonT]

1 Nonathlon point below my best season's total. I guess I will have to have another go at that 10k!.

Looking at your scores, isn't there more scope for improvement on the 500m? Takes a lot less time too

[Kevinhorne44]

1 Nonathlon point below my best season's total. I guess I will have to have another go at that 10k!.

Looking at your scores, isn't there more scope for improvement on the 500m? Takes a lot less time too

In coaching that's called "low hanging fruit" it sometimes is a euphemism for an athletes least favourite discipline

Great 5k time Iain lots more Nonathlon points left in the tank

[Iain]

duplicate

[Iain]

Thanks Kevin, Steve & Jon. Letting the congratulations and relief I won't be doing another soon soothe my aching body!

Jon, yes my 500m is soft, but would need to improve it a lot for it to count as currently only giving me the bonus 100. The "Cunning Plan" is that this will help with the Meta next year . Also, I hate 500s. Pete claimed that when done correctly in the last 100 you lose your colour vision and have a reduced field of view. Never noticed that, but as I am colour blind anyway and have little interest in anything outside the monitor, I may just not have noticed. In addition, form disintegrates and I end up breaking every safe aspect of rowing as I thrash with my back to make up for near paralysed legs barely going 1/4 slide. I do have one of my targets for this season to complete, that is breaking my SB from 2015 for the 500, but decided that this can wait until next season now, especially as with reduced time to erg, a session based around a single 500m doesn't seem like the most productive. But thanks for the tools to see these things. One thing, I think the averages on the meta and non analysers take in all 10 distances. Would it be possible to limit to 9 or, even better, have an option for this? Some people enter 1 distance at way below their potential for the 100 points (typically doing an LSD marathon, but others have entered pro-rated 500s or even 2ks).

- Iain

PS Jon, just noticed that you are only 0.4S faster than me in this year's nonathlon, as you managed 2.7S/500m quicker on this month's CTC, I suspect that you have sandbagged more than me

Also, I am not getting the multi-yer info, am I doing something wrong?

[spidermac]

Great session wolfie - perfect/painful pacing!!! Iain very well done - great time. Agree 500 TTs have very little to do with technique especially the last 1-200m & also quite a bit of injury potential for old codgers.!! New job seems to be doing your training good.

[JonT]

Good point about the averages - I will add it to the "requested feature" list. At the moment I am working on improving the performance of the Virtual Team Challenge tables and also on a tool to automatically produce "pretty" extracts from C2 log entries like the one showing my last row above/below (depending on how you view the forum).

I am going to attack my 500m time when it comes up as an event in the IRL later this year. I have no intention of pushing myself to a point where I lose any kind of vision, or any other sense for that matter!

I can see all of your data right back to 2009. What are you seeing? You get the full view by clicking on your name in the Nonathlon Analyser. That should take you to this page

By the way, this is a pretty impressive picture across the last two seasons!

[Iain]

Thanks Jon, sorry, was looking on the main screens. The pattern is only impressive if you ignore the scale, improving from a poor base is a lot easier! With lower training volume and the higher start, I think the graphic will be very different next year!

- Iain

[Wolfmiester]

PP WK2 day 5 - hard distance yesterday.
Felt really good after a 2hr walk across the local fields, so for some reason jumped straight on the erg for a hard 10k.
Had a sub 1:57 in my head (<39 min) but that turned to sub 1:56 half way through.
Final quarter was tough, but finished with 38:34.0 / 1:55.7 for a SB.
Felt it during, and feel it now, however there is some perverse pleasure in that feeling of beginning to go where it hurts again.

[spidermac]

Great 10k Wolfie - beginning to think u r taking it far too easy on these PP sessions!!!
As predicted skiing getting in the way of rowing - was out yesterday & probably out again the next 2 days!!!
Decided on a 30minR20 as head not up to some hard intervals!! HR cap 146.
Wup - 2k
Time Dist 20 HR SPlit Prev
06:00.0 1447 20 140 02:04.3 (2.04.7)
06:00.0 1448 20 141 02:04.3 (2.04.7)
06:00.0 1447 20 144 02:04.3 (2.04.
06:00.0 1439 20 146 02:05.0 (2.05.0)
06:00.0 1432 20 146 02:05.6 (2.05.
24:00.0 7209 20 143 02:04.7 (2.05.0)
CD - 2k
Surprisingly a small improvement!!!

[Iain]

Brilliant 10k Steve, those 2ks must have toughened you up mentally. Spider, enjoy the skiing, that is an impressive capped row (beats my SB last year unrestricted!).

Strength session for me today. 12 x 20S r 1' at R30. Averaged 1:43.2 with 99m in the final one (don't know how as LP was 1:40), a 1.1S/500m improvement. Then 90' HR restricted. Could only manage 2:26 average at 137 average HR. Breached the 75% cap of 139 for a min at a time despite the slow pace.

[Kevinhorne44]

PP WK2 day 5 - hard distance yesterday.
Felt really good after a 2hr walk across the local fields, so for some reason jumped straight on the erg for a hard 10k.
Had a sub 1:57 in my head (<39 min) but that turned to sub 1:56 half way through.
Final quarter was tough, but finished with 38:34.0 / 1:55.7 for a SB.
Felt it during, and feel it now, however there is some perverse pleasure in that feeling of beginning to go where it hurts again.

Great session Steve and a SB to boot I call that perverse pleasure my "fizz fix"

[Wolfmiester]

Cheers chaps :-8
It is quite an interesting journey trying to toughen up a bit after several years. Rowing OTW the past 2 years have certainly helped me pick the erg handle up again (a lot) but there has been no specific goals or distance TTs.
Today is a really good example - WK 3 Day 1 4x1k/5r (2k +1 pace target of 1:45.9)
1 - 1:45.8/30. Bloody horrible, nearly handled down after 600m. Then gave myself a talking too and said "you can at least do 2 reps!"
2 - 1:45.9/30. Also horrible, don't want to do anymore. But its 5 minutes rest so you may as well do the 3rd.
3 - 1:45.7/30. Counting strokes helped a lot here. Less horrible.
4 - 1:44.2/31. Best of the lot, not only in time but also feel. The psychological aspect of knowing its the last rep is huge.
Ave 1:45.4
Challenge now is to stop feeling so negative at the beginning of the sessions.

[Iain]

Steve, 4x1k is always horrible! Its just such a long time to hang on. Well done for getting to the end and going faster.

[Iain]

5x750 for me today (my replacement Pete session for the speed pyramid). I have been doing the short intervals set by the coach I was joining online, so last did this on 25 July! I managed 1:54.6 at R30.2. So decided on 1:54 target:

Time Distnc Rate Pace - Comment
02:50.9 750 30 01:53.9 - Started quickly settling at 1:53 R28, but got hard and finished 1:55 R31, but HR topped at 90%
02:50.6 750 30 01:53.7 - More consistent, but breathing hard in 3rd quarter, HR to 93%, slower recovery this time!
02:50.2 750 31 01:53.5 - Not getting much worse, I can do this, HR to 94%
02:48.8 750 31 01:52.5 - seeing the end now, 95%
02:44.2 750 34 01:49.5 - pushed throughout, pace dropped at 600m to 1:51, but finished with 1:46s, 96% HR.
14:04.7 3750 31.1 1:52.6 - 2S improvement, but less than 0.08S/week! Happy with that, might challenge 14min next time!

[Wolfmiester]

Huge improvement Iain, regardless of time passed!

PP Round 1 WK 3 Waterfall - 3000/2500/2000/5r (pace guide is 5k +1. SB is 1:52.x, but I'd like 1:51.0)
3000 - 1:51.8/27 this was fine (managed to get in the positive mindset) but did think about trying to finish a 5k at this pace and didn't like it!
2500 - 1:51.7/27 no real bother, mindset still working
2000 - 1:51.0/28 pushed on this one
ave 1:51.6
definitely working at the hard end of the spectrum, but with a purpose

[Kevinhorne44]

Great sessions Iain & Steve your efforts are paying off
Do you guys have a wishlist of times/distances to complete before the end of the season ??

[Iain]

Steve, great session. I wish I could pace sessions like you. The only way I can consistently do this is to slow down at the end!

Kevin, intend to try and do 10k & 30' next with an hour near the end of the season as part of build up for the marathon (and possibly the half-century) challenge in May. That and the CTCs are enough for me, although if I get close to 7900 nonathlon points I might like to fit in a 2k (hoping I don't!).

4x2k for me today, my least favourite long interval session. If I had known the CTC next month was to be 3x2k I might have deferred it! Last time 2:00.8, but after my 5k set out to try and get all intervals sub-8.

Time. Distanc Rate Pace - Comment
07:58.8 2,000 25 01:59.7 - Controlled, but close to R26 and many 2:01s, HR plateaud at 91% so some in hand
07:57.8 2,000 26 01:59.5 - struggled to hit rhythm, but no harder than I remembered, HR 94%
07:56.7 2,000 26 01:59.2 - felt hard around middle 400, glad on downward slope
07:44.1 2,000 28 01:56.0 - Started fast, slowed to 1:58 after calf cramped with 1400 to go, good sprint.
31:37.5 8000 26.3 1:58.6 - 2.2S improvement in 12 weeks. Only 0.2S slower than recent 5k SB!

Did a job on my calf, still very sore 12 hours later. The 1:57.8 1500s I've been putting off seem an easy target by comparison! Although may add my bete noir from online sessions first 6x(1:30@4x1k pace followed by 3:30 at 4x2k pace without rest) r3'.

[spidermac]

Wolfie & Iain u r both steamin ahead. A bit of a break for me last week, trying not to let it develop into a long break!!! Will have to reset PP targets.
Decided to go for a hard 30minR20. Best last year was 2.00.4/160HR/7470m.
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1497 20 150 02:00.2 (2.01.5)
06:00.0 1502 20 154 01:59.8 (2.00.
06:00.0 1508 20 159 01:59.3 (2.00.5)
06:00.0 1505 20 160 01:59.6 (1.59.9) - starting to struggle a bit!
06:00.0 1509 20 162 01:59.2 (1.59.5) - Knuckled down for the last 6mins.
30:00.0 7517 20 157 01:59.7 (2.00.4)
CD - 2k
Happy with that. Was pretty hard from the get go, probably went a bit too hard on 3rd 6mins & suffered in the next 6mins. Legcentric for sure!!