The Pete Plan etc

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Re: The Pete Plan etc

Post by spidermac »

Hi iain lvl 4 breakdown was
180 4/3/2/1 @ 16spm:18:20:22
184 3/3/3/1 @ 16spm:18:20:22
192 2/2/2/2/2 @ 20spm/18:20/18/20
I have various charts with paces/sequences/distances
Can send them if interested. I agree the 22spm splits are tuff to hold!
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Re: The Pete Plan etc

Post by Iain »

Thanks Spider, At the moment I don't see me doing these to strict WP protocol. If I do any rate restricted pieces I will make up nearer to the mark (although might try the 180^ just at what feels like a comfortable pace rather than the WP targets (especially given I am uncertain on my 2k pace at present). I had forgotten the 3,3,3,1 formats!
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Re: The Pete Plan etc

Post by Kevinhorne44 »

My Saturday interval was 8 x 10 minutes ImageImage in this heat Image
2 fans on full blast. Listening to pick of the pops ImageImage

19680 / 2:01.9 R20

Iain I agree with the others. Walk away or just do it at 70% effort to give you a target to improve on later in the month. The heat is going to be a factor now too.

Great efforts Jon & Spider. I was drenched on Saturday when I finished. What are these charts Spider ?? My brain couldn't cope with all the stroke changes mid workout Image

I like the 20/15/10 routine Jon I might try that ImageImage

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Re: The Pete Plan etc

Post by spidermac »

Hi Kevin the charts are part of the wolverine plan. A big part of that plan are so called Level 4 wouts. Thes have prescribed rates & split all based on your current 2k. I must admit i like having something to distract me like changing spm/split rather than think oh no still 55mins of rowing to go !!!!
Tricky to decide what to do in this heat. Tried a 4x1k yesterday but stopped after 600m the heat was too much.
Today decided on wout I did last year one if Erics - 3x15min R2min with 15min split into 5/4/3/2/1mins @ 20/22/24/26/28spm.
Last time - 2.00.7/22spm/152HR/11176m
Wup 1k
Time dist spm HR split Prev
05:00.0 1210 20 140 02:03.9 (2.04.3)
04:00.0 991 22 147 02:01.0 (2.03.3)
03:00.0 760 24 152 01:58.4 (2.00.4)
02:00.0 517 27 156 01:56.0 (1.57.8)
01:00.0 263 28 157 01:54.0 (1.54.9)
Rest 2mins
05:00.0 1218 20 150 02:03.1 (2.03.6)
04:00.0 1000 22 156 02:00.0 (2.01.2)
03:00.0 768 24 160 01:57.1 (1.58.8)
02:00.0 521 26 162 01:55.1 (1.57.4)
01:00.0 266 29 163 01:52.7 (1.54.5) - missed spm
Rest 2mins
05:00.0 1228 20 159 02:02.1 (2.02.3)
04:00.0 1007 22 162 01:59.1 (2.00.6)
03:00.0 771 24 164 01:56.7 (1.59.3)
02:00.0 516 27 161 01:56.2 (1.57.4) - struggle to hit spm & couldn`t beat last 26spm split :(
01:00.0 266 29 164 01:52.7 (1.54.9)
45:00.0 11300 22 156 01:59.4 (2.00.7)
CD - 2k
Nice improvement of 1.3secs, beating previous splits on all rounds tho missed spm targets a few times. :evil: Didn`t quite manage to -ve split whole session but pretty close. Sweated buckets!!! Off climbing on Ben Nevis tommorow in search of some coolness!! :D
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Re: The Pete Plan etc

Post by JonT »

Spider - how you are finding the will to do these sessions in the heat is beyond me.

I took the easy route today and did a nice steady 4x10min r20/22/20/22. I meant to do it as a UT2 session, but even going steady the HR was up in UT1. Quite enjoyed a meander through the session though.
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Re: The Pete Plan etc

Post by JonT »

Used some of the Rowlympics sessions today to put together 10min warm up, 30min all in session, 2k cool down.

The 30mins was horrid. Blew up in the middle section and limped through but managed to pull back some pace for the last 10 minutes. Smashed my SB from last year (which was soft) and only 90m short of PB. Need to focus on better pacing.

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Re: The Pete Plan etc

Post by spidermac »

That looks very painful JonT but kudos for pulling it back in the last 6mins!! As you say better pacing next time !!!
New one for me today 2x20minsR90s. First set divided into 4mins @20spm+1min@24spm. Second set 4mins@20spm+1min@26spm.
Wup - 1k
05:00.0 1201 21 137 02:04.8
05:00.0 1204 21 143 02:04.5
05:00.0 1208 21 145 02:04.1
05:00.0 1213 21 147 02:03.6
4826 21 143 02:04.2
Rest 1.30
05:00.0 1213 21 150 02:03.6
05:00.0 1217 21 153 02:03.2
05:00.0 1224 21 155 02:02.5
05:00.0 1233 21 157 02:01.6
4887 153 02:02.7
40:00.0 9710 21 148 02:03.5
CD - 1k
Hot but manageable - just. Managed to get back on pace quite well after increase in spm - I usually struggle with that - don`t know what that means!!
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Re: The Pete Plan etc

Post by spidermac »

Another hard session today EM power strokes - 5x4minsR90s. First 4 intervals @drag 170; last one @ drag 120.
Wup - 2k
Time Dist spm HR split Prev
04:00.0 1046 23 152 01:54.7 (1.55.0)
04:00.0 1059 24 160 01:53.3 (1.53.4)
04:00.0 1079 26 163 01:51.2 (1.51.1)
04:00.0 1091 28 164 01:49.9 (1.50.2)
04:00.0 1085 31 165 01:50.5 (1.51.1) - lower drag to 120.
20:00.0 5359 26 160 01:51.9 (1.52.1)
CD - 2k
0.2sec improvement - which doesn`t sound much but at drag 170 feels a lot!!! Happy with that in the heat & ditched C-breeze for this session.
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Re: The Pete Plan etc

Post by JonT »

That looks like a solid session Spider.

I had a steady 10k as part of the Rowlympics today. R20/22/24/22/20. HR and effort was higher than intended, but an enjoyable session nonetheless. Paddled along to the single scull qualifiers in Tokyo.

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Re: The Pete Plan etc

Post by Iain »

Great rowing in the heat. Rowed yesterday and had another 3 failures at CTC yesterday, but got times for the 30' during a too fast warm up (not plan and probable reason for failures), Only 7025m at R21 ('though currently an SB), but start of rowlympics, salvaged 2k & 1k from failures, finished with h/d on 10k before 6k completed when felt suddenly weak, but nothing came of it, probably just ran out of glycogen as rowing fasted. Glad the heat has dropped, but the humidity took its toll.

Today finally managed the CTC. 20:31.7 R23 5k (faster than any of the h/d attempts over 1.1k, managed by neg splitting forcing myself to keep slowing to 2:05 in first half). Then 8:18.4 in 2k R20, struggled in middle to hold 2:06s, but found some power at the end. PM3 generously shaved 0.1S off combined time. So in boat 3 for now, but with so many lightweights in Boat 2 that won't last. This was after a faster w/up than normal to get the 10' done.

Managed the 1 min but gave myself a scare when handle came out my hand just before half way (too sweaty). Felt like a muscle pull, but after a couple of seconds recovered so picked it back up. Failed to do respectable 1k an h/d on 10k, but did enough to record a 6k. Could find 20' from recovery from the 10', but will redo if I manage to finish the 10k during the week.
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Re: The Pete Plan etc

Post by spidermac »

Well done for winning the mental battle Iain & finnishing the CTC.
House moving week so thought best to give hard intervals a miss this week too much going on & head not into a sufferfest!
So another 60min wolverine session same as last time 2x 180/184/192
Wup - 1k
10:00.0 2338 18 140 02:08.3 (+15m)
10:00.0 2363 18 147 02:06.9 (+24m)
10:00.0 2407 19 151 02:04.6 (+37m)
10:00.0 2352 18 153 02:07.5 (+29m)
10:00.0 2360 19 155 02:07.1 (+21m)
10:00.0 2396 19 154 02:05.2 (+26m)
01:00:00 14212 18 150 02:06.6 (+152m) - bad bad boy!!
CD 1k
Hot & sweaty but the right choice.
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Re: The Pete Plan etc

Post by Iain »

Well done on L4, you are way up the ratings suggested. Have you thought about uping your reference pace and reducing the ratings to give a contrast to the 30R20s? Must get on to try and find time for the 10k to finish the Rowlympics. Won't be fast, may not even beat my SB that was the first half of an HM! Definitely fallen out of love with the metal mistress! Even have blisters again thanks to the humidity.

- Iain
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Re: The Pete Plan etc

Post by spidermac »

Hi Iain I take it you mean up on pace/distance not ratings as only the 5th segment was not on target. Will try for 1.46 reference pace next time. Good luck with the 10k.
30minR20 for me with new method of sticking to constant split.
Wup - 1k
Time Dist spm HR split
06:00.0 1428 20 130 02:06.0
06:00.0 1428 20 132 02:06.0
06:00.0 1428 20 137 02:06.0
06:00.0 1429 20 138 02:05.9
06:00.0 1429 20 141 02:05.9
30:00.0 7142 20 135 02:06.0
CD - 1k
Felt hard work, yesterdays effort having an effect.
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Re: The Pete Plan etc

Post by Iain »

Impressive to hold the split on a 20R30! And HR not drifting much either ^O^ .

What I meant was that I think MC recommended a 180 average to start L4s with a 4 strokes increase at a time (ie 2/3 of a stroke per 10' segment for 60' L4s). So as you are up at 185.3, that is quite high (the higher ratings were mainly for 40' sessions or ones done at intervals). so you are on the 9th format. Separately I see that you are exceeding the distances so might need a faster reference pace as you suggest.

Best of luck with it.

- Iain
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Re: The Pete Plan etc

Post by Iain »

Used the cooler evening to finish Rowlympics. 10k followed by 20'. 10k I intended to start at 2:09 R23 and see how it went.

Time Dist Rate Pace HRmax(%) HRmin(%) comment
04:13.7 1,000 23 02:06.9 157(84) 087(47) - Faster than intended but felt OK
04:13.4 1,000 21 02:06.7 164(88) 157(84) - Settled into rhythm, gave up raising rating as pushing pace up
04:13.8 1,000 21 02:06.9 170(91) 164(88) - Just starting to feel it, later than in best 10ks
04:13.2 1,000 21 02:06.6 172(92) 167(89) - Feel better than expected
04:13.9 1,000 21 02:07.0 175(94) 171(91) - Legs fine, but breathing ragged
04:14.1 1,000 21 02:07.1 176(94) 174(93) - Long way to go, but pleased at pace
04:14.3 1,000 21 02:07.2 177(95) 174(93) - HR stabilised, should make it
04:14.0 1,000 21 02:07.0 179(96) 176(94) - End is visible
04:13.8 1,000 21 02:06.9 180(96) 178(95) - Counting down
04:05.7 1,000 23 02:02.8 184(98) 178(95) - Accelerated with 800 to go, but only went sub 2:00 in last 180m.
42:09.9 10000 21.4 2:06.5 184(98) - First serious 10k of season, so SB, 0.7S/500m slower pace than Jan HM, but only 3.3S/500m slower than 5k in CTC and faster pace than 6k SB.

20'
05:00.0 1,200 23 02:05.0 172(92) 118(63)
05:00.0 1,195 22 02:05.5 176(94) 172(92)
05:00.0 1,195 22 02:05.5 176(94) 173(93)
05:00.0 1,213 24 02:03.7 180(96) 175(94)
20:00 4803 22.8 2:04.9 180(96)

HAppy with that, expected to need to slow to 2:10.
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Re: The Pete Plan etc

Post by Kevinhorne44 »

I did my 10K for the rowolympics challenge tonight. Seem a popular choice Image zone1 R20 row for me yet again Image only a 6k to complete the row-erg.

Well done Iain with cracking this months ctc ImageImage

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Re: The Pete Plan etc

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House move completed yesterday, feelin pretty knackered so thought I would follow your advice Iain reset ref pace to 1.45 & started with 40min Lvl4 176/180/176/180.
Wup - 1k
Time Dist spm HR split
10:00.0 2354 18 122 02:07.4 (+5m)
10:00.0 2373 18 141 02:06.4 (+6m)
10:00.0 2358 18 135 02:07.2 (+9m)
10:00.0 2375 18 144 02:06.3 (+8m)
40:00.0 9457 18 135 02:06.8
CD - 1k
That felt hard on the legs but much closer to target don`t think I will be doing massive plus metres at these splits. Also had drag at 126 by mistake usually on 120!! doh!! Happy to do some kind of wout!!
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Re: The Pete Plan etc

Post by Iain »

Well done getting a session in after moving when most of us would be having a beer! Actually did a PP session today! Having struggled to hold R23 for 5k and fading to R21 in the 10k need to rate up, so what's better than the 8x500? ot sure on the pace, picked 1:57 as starting target with a hope of a really fast last:

Time Dist Rate Pace HRmax(%) HRmin(%) comment
01:56.7 500 28 01:56.7 169(90) 110(59) - bit of a shock, slowed to 1:58 a couple of times
01:56.6 500 27 01:56.6 172(92) 114(61) - started quickly, slowed a bit much and had to push final few strokes
01:56.5 500 28 01:56.5 175(94) 116(62) - smoother, but had to speed up at end
01:56.3 500 28 01:56.3 175(94) 116(62) - misjudged as slightly quick
01:56.3 500 28 01:56.3 174(93) 117(63) - first struggle when slipped to 1:58s
01:56.1 500 28 01:56.1 175(94) 122(65) - faster start despite breathing still laboured
01:55.3 500 29 01:55.3 177(95) 120(64) - good to see the end approaching
01:47.4 500 36 01:47.4 178(95) 126(67) - felt good, but faster last 100s saw 1:43s, so more to come, SB by 1.3S
15:21.2 4,000 28.8 01:55.1 178 95.2% - 3.7S/500m lost in 9 months but 3SPM slower, so clear why!
So 1S slower than last season's SB in similar session, more reaistic target next time will make matching that very difficult!
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Re: The Pete Plan etc

Post by spidermac »

Nice & consisitent Iain. Power strokes for me today - 5x5mins R2mins. First 4 sets at DRF 170; last set at drf 120.
Previous - 1.55.1/24spm/159HR/6515
Wup - 2.5k
Time Dist spm HR split prev
05:00.0 1279 21 153 01:57.2 (1.57.3) - 2.5min @20spm; 2.5min @22spm
05:00.0 1292 22 155 01:56.0 (1.56.0) - 2/2/1min @ 20,22,24spm
05:00.0 1316 24 157 01:53.9 (1.54.0) - 2/2/1min @ 22,24,26spm
05:00.0 1333 26 160 01:52.5 (1.52.9) - 2/2/1min @ 24,26,28spm
05:00.0 1316 28 159 01:53.9 (1.55.2) - 2/2/1min @ 26,28,30spm
25:00.0 6536 24 156 01:54.7 (1.55.1)
CD - 2k
Hard work but a 0.4sec improvement so happy days!!!! Had a bit more in the tank this time for the last round.
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Re: The Pete Plan etc

Post by JonT »

You guys put me to shame!

But I plough on. I feel like I have somehow lost a touch of fitness. That was confirmed today when I repeated a Rowalong mid-tier 5k session. I targetted the same pace as last time I did this session. I managed this but just couldn’t keep the HR down and was shattered by the end. Not a mid-tier session at all for me this time.

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Re: The Pete Plan etc

Post by spidermac »

Turning up & doing some sort of session is half the battle JonT so well done.
New house chores getting in the way of erging!! :twisted:
30minR20 today.
Wup - 1k
Time dist spm HR split
06:00.0 1428 20 133 02:06.0
06:00.0 1429 20 136 02:05.9
06:00.0 1428 20 138 02:06.0
06:00.0 1429 20 139 02:05.9
06:00.0 1428 20 140 02:06.0
30:00.0 7140 20 137 02:06.0
CD 2k
HR a wee bit higher than last time - may have been the red wine last night. :lol: :lol:
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Re: The Pete Plan etc

Post by JonT »

I’ve been out of sorts on the erg lately. Stroke just didn’t feel effective and HR was way higher than expected for most rows.

Today was nothing special in terms of session.m (3x12k r20/22/20 1:30r @ UT1/2/1), but for the first time in weeks I felt comfortable again. So, happy days (for now).

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Re: The Pete Plan etc

Post by spidermac »

The mental battle is a massive part of rowing I find JonT. Have been slacking only doing 3 rowing wouts per week for the last 3 weeks so time for some pain - quality not quantity!!! 10x1min on/1min off.
Last time 2926m/35spm/163HR/1.42.5
Wup - 3k
Time dist spm HR split Prev
01:00.0 288 34 154 01:44.1 (1.44.5)
01:00.0 289 33 157 01:43.8 (1.44.1)
01:00.0 290 33 159 01:43.4 (1.43.4)
01:00.0 293 34 160 01:42.3 (1.42.7)
01:00.0 293 34 163 01:42.3 (1.42.3)
01:00.0 294 34 163 01:42.0 (1.42.0)
01:00.0 295 36 163 01:41.6 (1.42.0) - lowered drag a tad & upped spm.
01:00.0 295 36 163 01:41.6 (1.41.6)
01:00.0 295 37 162 01:41.3 (1.41.6)
01:00.0 296 38 162 01:41.3 (1.41.0)
10:00.0 2930 34 160 01:42.3 (1.42.5)
CD - 2k
Mission accomplished that was VERY painful. Almost an HD on R7!!. Surprised to improve (best at this is 1.42.4) at lower HR & spm.
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Re: The Pete Plan etc

Post by Ian Bee »

A belated return to marvel at the posts here. What with holidays and hit weather, I've parked Fletcher for a bit and resuming Pete again. Three weeks in and finding my pace at the moment.

With the aid of a c breeze, it's still in the pleasant end of the spectrum (as it should be at this stage Image ). Still viewing HR as a relative measure, and keeping fingers crossed that a good chunk of UT2 might help....

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Re: The Pete Plan etc

Post by spidermac »

Bold man Mr Bee starting with one of if not the hardest PP session. =D> =D> Last rep shows plenty to come!!
Lvl 4 for me today - 176/180/176/184. No HR data today.
Wup - 1k
Time dist spm split
10:00.0 2369 18 0 02:06.6 (+20m)
10:00.0 2385 18 0 02:05.7 (+18m)
10:00.0 2367 18 0 02:06.7 (+18m)
10:00.0 2391 19 0 02:05.4 (+9m) = over stroked this. :evil:
40:00.0 9510 18 0 02:06.1 (+65m)
CD - 1k
Probably need to up no strokes a bit to stop XS meterage!! :shock:
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