The Pete Plan etc

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spidermac
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Re: The Pete Plan etc

Post by spidermac »

I hate the heat too JonT. Impressed Mr Bee keeping up the PP intervals in this weather. Too hot for intervals for me today so took the easy way out - 30minR20.
Wup - 1k
Time dist spm HR split
06:00.0 1429 20 132 02:05.9
06:00.0 1429 20 134 02:05.9
06:00.0 1429 20 137 02:05.9
06:00.0 1429 20 141 02:05.9
06:00.0 1429 20 141 02:05.9
30:00.0 7141 20 137 02:06.0
CD - 1k
HR a wee bit higher but no surprise in the heat, didn`t feel that easy!!
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JonT
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Re: The Pete Plan etc

Post by JonT »

Odd one for me today. I did a RowAlong “recovery” row which was 35mins @ 2k+18. I normally use HR zones for recovery rows and stay on UT2. This one took me deep into UT2 and was probably +2 or 3 higher than my normal recovery pace. I certainly felt less recovered at the end of it. Any thoughts?

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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Don`t think u are in UT2 at 86%HR JonT, may explain why it felt harder than normal. I have changed my easier rows to hold a constant pace rather than go off HR ( a la Travis) as I find my HR (& hence pace if I use it to determine the wout) vary quite a lot with conditions: heat. humidity etc
Another 30minuter for me today but wanted to do something different.
3x10minR2min change spm every 2mins; Set 1-18-26spm; Set 2 - 20-28spm; Set 3 - 22-30spm
Wup - 1k
Time Dist Spm HR SPlit
10:00.0 2479 22 0 02:01.0
10:00.0 2527 24 0 01:58.7
10:00.0 2555 26 0 01:57.4
30:00.0 7561 24 0 01:59.0
CD - 2k
That got pretty tuff towards the end of the sets!!
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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Similarly, I've given up on trying to hold a specific pace for recovery rows - too much environmental influence on what that should be. Over the weekend, recovery was way over the 2k+25 and that was just fine for me.

Today was PP WK 2.1. Previous round was averaging 1.54, and to be honest I've not read into how to pace subsequent rounds. My feeling was to knock a second or so off the pace for each rep and see how that felt (it's not like I'm a speed demon Image ).

As it was, with the cooler weather and feeling quite rested, the targets were reasonably comfortable. Nice return to level HR in the rest periods and it didn't require over exertion...... Next round however ImageImageImage

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Re: The Pete Plan etc

Post by Ian Bee »

Bit more straightforward today - target of 2.04 from last time....

Felt ok with continuing cooler weather, but holding the pace proved challenging: not so much that it was tough physically but it was a conscious focus to not drift (the stats don't lie - damn them).

Plus side, after one thing and another, I'm only a smidge adrift of being LWT again.....

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Re: The Pete Plan etc

Post by spidermac »

Good session Ian. No rowing for me the last 6 days!! :evil: Wanted to do some mileage today - wolverine session - 60mins 3x (176/180) decided to use 1.46 ref pace after the break.
Wup - 1k
Time dist spm HR split
10:00.0 2336 18 0 02:08.4 (+12m)
10:00.0 2347 18 0 02:07.8 (+6m)
10:00.0 2335 18 0 02:08.4 (+9m)
10:00.0 2348 18 0 02:07.7 (+7m)
10:00.0 2325 18 0 02:09.0 (+1m)
10:00.0 2342 18 0 02:08.0 (+1m)
01:00:00 14029 18 0 02:08.3 (+36m)
CD - 1k
No HR data. Happy to row for 60mins.
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Re: The Pete Plan etc

Post by spidermac »

2 workouts in a row!!!! :lol: :lol: 30mins session broken into 10/8/6/4/2min segments @ 18/20/22/24/26spm
Wup - 1k
Time dist spm HR split
10:00.0 2368 18 0 02:06.6
08:00.0 1954 20 0 02:02.8
06:00.0 1495 22 148 02:00.4
04:00.0 1011 24 154 01:58.6
02:00.0 515 26 155 01:56.5
30:00.0 7339 20 152 02:02.6
CD - 1k
Felt hardish but not too near the red line! :D
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Re: The Pete Plan etc

Post by Ian Bee »

Nice to get into a rhythm Spider? - good sessions Image

Onward with PP WK 3.1....

Target from last time looked to be in the region of 1.56 @ 24spm. Can't say it was enjoyable and I really would have felt happier with a slightly lower spm, but pace was ok.

This really isn't going to be clever next time, and I've a few days away this week to disrupt progress ImageImageImageImageImageImage

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Re: The Pete Plan etc

Post by spidermac »

The 4x1k is a tuff one Ian well done for finnishing. =D> Looks like just u & me now!! Have decided to kick off another go at the PP. Starting with 8x500m
Wup - 3k
01:46.8 500 33 0 01:46.8
01:46.5 500 33 0 01:46.5
01:46.2 500 33 0 01:46.2
01:46.0 500 34 0 01:46.0
01:45.8 500 35 36 01:45.8
01:45.3 500 35 113 01:45.3
01:45.5 500 36 155 01:45.5 - wheels coming off!! :shock:
01:45.5 500 38 160 01:45.5
14:07.5 4000 34 116 01:45.9
CD 2k
That was a sore visit to the pain cave. HR strap problems as usual. Showing the effect of the last 2 weeks lack of rowing & lack of lactic acid training!!! :( Oh well onwards & upwards.
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Re: The Pete Plan etc

Post by spidermac »

Decided to try Erics wout from last weekend - the opposite of power strokes - decreasing drag each set. 6x6mins R30s
Wup - 1k
Time Dist spm HR split
06:00.0 1448 20 132 02:04.3 - DRF 120; 20spm
06:00.0 1464 22 140 02:02.9 - DRF 106;22spm
06:00.0 1484 23 146 02:01.2 - DRF 96;22/24spm
06:00.0 1506 25 151 01:59.5 - DRF 88;24/26spm
06:00.0 1509 26 155 01:59.2 - DRF 83;24/26/28spm
06:00.0 1507 24 153 01:59.4 - DRF 120;22/24/26spm
36:00.0 8918 23 146 02:01.1
CD - 1k
Amazing how heavy my normal drag felt in the last set, couldn`t quite manage a -ve split throughout - surprisingly tiring on lungs & legs!!! but a nice change.
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Re: The Pete Plan etc

Post by spidermac »

Bit more consistency this week - 30minR20
wup - 1k
time dist spm HR split
06:00.0 1428 20 129 02:06.0
06:00.0 1429 20 137 02:05.9
06:00.0 1429 20 136 02:05.9
06:00.0 1429 20 138 02:05.9
06:00.0 1429 20 140 02:05.9
30:00.0 7142 20 136 02:06.0
CD - 1k
Good to do 3 sessions in a row.
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Re: The Pete Plan etc

Post by spidermac »

Bit of a contrast to the last few weeks - 4 wouts in a row. :D
Today 40min level 4 - 176/180/176/184
Wup - 1k
Time dist spm HR SPlit
10:00.0 2336 18 122 02:08.4 (+12m)
10:00.0 2345 18 142 02:07.9 (+4m)
10:00.0 2336 18 134 02:08.4 (+12m)
10:00.0 2370 19 145 02:06.5 (+12m)
40:00.0 9386 18 135 02:07.8 (+40m)
CD - 1k
Bit of overstoking on last 10mins!!! :evil: Time for some rest!
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Re: The Pete Plan etc

Post by spidermac »

Had a go at the CTC today - been putting it off due to the lack of rowing ths month!! :lol:
Wup - 2k'
Time dist spm HR split
03:00.0 777 29 148 01:55.8
03:00.0 779 30 155 01:55.5
03:00.0 780 31 157 01:55.3
03:00.0 788 32 156 01:54.2
12:00.0 3123 30 154 01:55.2
CD - 2k
Not great but as good as I could manage early morning before breakfast!! ( thats the excuses in :lol: )
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Re: The Pete Plan etc

Post by spidermac »

Continuing my PP comeback 5x1500 today.
Wup - 2k
05:41.2 1500 29 154 01:53.7
05:40.8 1500 29 156 01:53.6
05:44.4 1500 29 158 01:54.8 - OK time to get sensible. :lol:
05:43.8 1500 31 160 01:54.6
05:41.5 1500 31 162 01:53.8
28:31.6 7500 29 158 01:54.1
CD - 2k
So that was fun NOT!!. :shock: You would think it was my first time doing the plan!! Had to rein the ego in half way thro R3 or HD`s guaranteed. :lol: A target for next time.
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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Well done for keeping at it - I've had a few days away and will be rejoining the fun shortly!

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Re: The Pete Plan etc

Post by spidermac »

Thanks Ian getting very quiet on here - everyone either injured or given up!! :shock:
Today decided on EM wout from last weekend - 4x12minR60s at various spm:
Wup - 1k
Time dist spm HR split
12:00.0 2861 20 139 02:05.8 - 12min@20spm
12:00.0 2921 21 148 02:03.2 - 6min ea @20/22spm
12:00.0 2959 22 153 02:01.6 - 4min ea @ 20/22/24spm
12:00.0 2991 23 156 02:00.3 - 3min ea @ 20/22/24/26spm
48:00.0 11732 21 149 02:02.7
CD - 1k
Harder wout than I thought - 12min intervals suck!!! :lol:
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Re: The Pete Plan etc

Post by spidermac »

Started on a sprinty session but the mornings chainsaw work said no!! :lol: so a 30mon R20 instead,
Wup - 4k
Time dist spm HR split
06:00.0 1429 20 139 02:05.9
06:00.0 1429 20 141 02:05.9
06:00.0 1429 20 142 02:05.9
06:00.0 1429 20 141 02:05.9
06:00.0 1429 20 141 02:05.9
30:00.0 7143 20 140 02:05.9
CD - 1k
HR started a bit higher after attempting the first wout :shock: but stayed remarkably flat!! :D
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Re: The Pete Plan etc

Post by spidermac »

Another EM wout today - 4x10minsRest 30s at various spm
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2439 20 142 02:03.0 - 10min @20spm
10:00.0 2490 21 151 02:00.4 - 5min ea @20/22spm
10:00.0 2521 22 156 01:59.0 - 2min ea 20/22/24/22/20spm
10:00.0 2532 22 159 01:58.4 - 4/3/2/1 @ 20/22/24/26spm
40:00.0 9982 21 152 02:00.2
CD - 1k
Felt like a good wout!!
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Re: The Pete Plan etc

Post by Ian Bee »

Nice work Spider. Meanwhile, can't find my rhythm after a break as yet so have been trying to complete some UT2 rows. And failing 🤔

Next week will be different !
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Re: The Pete Plan etc

Post by spidermac »

Feel your pain Ian had the same problem a few weeks ago. :evil:
Today Iains substitute for the speed pyramid - 5x750 R3.30
wup - 3k
Time Dist spm HR split
02:44.6 750 31 151 01:49.7
02:44.0 750 31 160 01:49.3
02:43.4 750 31 155 01:48.9
02:42.6 750 32 108 01:48.4
02:40.9 750 34 162 01:47.2
13:35.5 3750 31 147 01:48.7
CD -2k
2 secs off my best but feel its important to finnish the sessions of PP as a baseline this rotation. HR fell below 100 every round - so either my aerobic fitness has improved or I wasn`t trying hard enuff!! :lol:
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Re: The Pete Plan etc

Post by spidermac »

Something a it longer today - 3x15mins R2mins each 15min done as a countdown 5/4/3/2/1/ @ 20/22/24/26/28 spm.
Wup - 1k
Time Dist spm HR split Prev
05:00.0 1196 20 131 02:05.4 (2.03.9)
04:00.0 985 22 142 02:01.8 (2.01.0)
03:00.0 760 24 148 01:58.4 (1.58.4)
02:00.0 520 26 154 01:55.3 (1.56.0)
01:00.0 266 28 157 01:52.7 (1.54.0)

05:00.0 1206 20 146 02:04.3 (2.03.1)
04:00.0 997 22 153 02:00.3 (2.00.0)
03:00.0 762 24 156 01:58.1 (1.57.1)
02:00.0 520 26 160 01:55.3 (1.55.1)
01:00.0 266 28 162 01:52.7 (1.52.7)

05:00.0 1227 20 152 02:02.2 (2.02.1)
04:00.0 1008 22 158 01:59.0 (1.59.1)
03:00.0 770 24 160 01:56.8 (1.56.7)
02:00.0 523 27 163 01:54.7 (1.56.2)
01:00.0 269 29 165 01:51.5 (1.52.7)
45:00.0 11273 22 153 01:59.7 (1.59.2)
CD - 1k
SO splits all pretty close except R20 - probably being a bit too conservative but last effort was after a rest day!!
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Re: The Pete Plan etc

Post by spidermac »

4x2k today - a session I have struggled with in the past.
Wup - 2k
time dist spm HR split
07:39.3 2000 28 0 01:54.8
07:38.4 2000 28 159 01:54.6
07:37.3 2000 29 161 01:54.3
07:35.5 2000 31 0 01:53.8
30:30.6 8000 28 160 01:54.4
CD - 2k
Happy to -ve split as last time blew up on last round, as always mentally challenging but kept the HD demons at bay. Onlt 0.4secs off my best on this session last year so OK wout.
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Re: The Pete Plan etc

Post by spidermac »

Legs feeling a bit heavy today & 2 days hillwalking ahead so easyish session today - 30minR20
Wup - 1k
Time Dist spm HR split
06:00.0 1429 20 131 02:05.9
06:00.0 1429 20 134 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
30:00.0 7142 20 132 02:06.0
CD 1k
Didn`t feel that easy!!!
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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Back again Spider (tipping hat to your determination to keep going) with a grand plan....

Going to mix the rowalong 10k and 2k plans (1 or 2 weeks each in sequence?) To keep my interest and built a little cardio and sprintiness.

That's the plan.

Starting with:


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The targets seemed quite easy at this stage, which could be user error with ergzones pacing settings or lack of faith on my current 5k ability....

Nice to have something new to play with in terms of varying spm and pace!

Watching The Squid Game was a big distraction too!

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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Variety is the spice of life Mr Bee. Decided on a tuff EM one today. 5x6minR90s increasing spm by 2 each round.
Wup - 2k
Time Dist spm HR split
06:00.0 1491 24 145 02:00.7
06:00.0 1526 26 0 01:57.9
06:00.0 1560 28 0 01:55.3
06:00.0 1595 30 157 01:52.8
06:00.0 1595 32 158 01:52.8
30:00.0 7767 28 153 01:55.8
CD -2k
Main aim of session was to keep to spm target which I managed. Couldn`t quite -ve split last round was very tuff had to lower drf a wee bit.
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