The Pete Plan etc

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JonT
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Re: The Pete Plan etc

Post by JonT »

That looks like a tough session Iain. Good work getting to the end.

Spider, this thread has turned into more of a general training session thread so why not stay on here? I already changed the title to include “etc” a while back.

I had another crack at a mid-tier Rowalong 5k session today. Interesting one 3x8min split into 6/1/1min at rating 24/26/28 and pace 5k+7/5k+4/5k. The last minute of the last session was r28 flat out which I did at 5k-7 Image

Really enjoyed this one, but with various fitness distractions I have definitely lost some form.

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Re: The Pete Plan etc

Post by spidermac »

Iain Kudos for restarting a 10k after HDing - hardcore. =D> =D> JonT if folk are happy for me to post wouts here will do - if anyone wants to keep it a bit less cluttered I can post on "what training thread". Have the same problem wanting to do lots of different things at once - climb;skiing;hillwalking;erging;biking;weights!!!! - too greedy got to remember i am 63 not 23!! :lol: :lol:
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Re: The Pete Plan etc

Post by Iain »

I would very much like you to stay here if you can face the loneliness :fsgrin: . Thanks for the comments. Jon, 2:30 rest doesn't seem long, must be tough to pick the pace up that much and then go again 2:30 later. Impressed that your HR was so low.

Despite only 2 rows in 3 weeks and 1 a hard one only 33 hrs before, I decided to stick to plan, a 50km... No idea on pacing, I asked on the C2 Forum and an experienced distance erger (who had just done a 50km faster than their previous FM), he thought that the pace was similar. I would like a green on Meta-nonathlon for the FM, so will need my one and only FM for the season (2 weeks time) to be at 2:14.3 pace. Became much fitter after setting that, but have lost some of it, so thought I should be at a same state, so set 2:16 target assuming the 10k disaster was mainly due to lack of sleep. But still sore in the calf that cramped in last 300m and upper body also had minor DOMS.

Time Distnc Rate Pace HRmax comment
22:23.0 5,000 19 02:14.3 163 87.2% - I knew the target was ambitious, but settled into a good rhythm...
22:34.6 5,000 19 02:15.5 168 89.8% - A few niggles but fine at moment
22:45.7 5,000 19 02:16.6 170 90.9% - This shouldn't be this hard, backed off a bit on pace
22:47.9 5,000 19 02:16.8 169 90.4% - This is a long way, having to push pace & rate, time dragging
22:55.5 5,000 19 02:17.6 169 90.4% - Dropped pace again, struggled to restart after drink
06:36.6 1,411 19 02:20.5 168 89.8% - Didn't get going again after drink, 8 min rest incl. loo
15:00.0 3,198 19 02:20.7 159 85.0% - Started faster, but dropped to 2:23
07:29.0 1,551 18 02:24.7 162 86.6% - pace dropping further, struggled after drink
14:25.0 3,000 17 02:24.2 157 84.0% - took 3 min to get head together and calculate distance remaining
14:33.9 3,000 16 02:25.6 157 84.0% - better rhythm, but dragging and upper body painful
14:32.0 3,000 17 02:25.3 158 84.5% - Can't give up now, gritting teeth
14:36.5 3,000 16 02:26.1 156 83.4% - Slowed, just determined not to drop <2:30 pace
14:38.6 3,000 16 02:26.4 154 82.4% - Counting down, no anticipation just trepidation
14:46.5 3,000 16 02:27.8 154 82.4% - stopped twice for drink, real fight
03:59.4 ..840 18 02:22.5 156 83.4% - not much left to accelerate!
3:54:04 50000 18.0 2:20.4 170 90.9% - +11 min rest - First attempt at serious 50km, better preparation next time!
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Re: The Pete Plan etc

Post by Ian Bee »

If it helps, I'll post a little more regularly - definitely more on the "etc" side of the thread title mind you.

Today was four rounds of: 9min: 26 spm @2:02.7, then 6min: 20 spm @2:11.7 (5k pace then FM pace according to a base 2k time of 7.37).

Felt rather full after BH eating excess, so knew this wasn't going to be straight forward, and once again I've got some rather interesting HR data to explore.

Happy with the FM segments - nice and controlled, feeling low down on exertion. 50-50 on the 5k sections: not out of breath, felt ok but it took effort to keep on pace.

Might have been the octopus documentary I was watching on Netflix - rather intense for a Tuesday morning.



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Re: The Pete Plan etc

Post by spidermac »

OK chaps will keep posting, i hadn`t noticed the title change to PP etc!! Iain for the little amount of rowing you have been doing that is seriously impressive - well done!!! =D> =D> My head & backside couldn`t cope with 50km. :lol: Mr Bee crankin out the metres as per. May try that wout myself looks a goody.
Today decided on an EM session he calls hi end aerobic - it certainly was for me!!! :shock: 2x20min Rest 5min. 5min ea at 22spm/24/26/28.
Wup - 3k
Time Dist spm HR split
20:00.0 5012 25 162 01:59.7
20:00.0 5057 25 162 01:58.6
40:00.0 10069 25 162 01:59.1
CD 2k
Well that was painful, HR stayed above 90% for almost the total duration of both sets. Pleased to go faster in the 2nd set & both 5k+. :D
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Re: The Pete Plan etc

Post by spidermac »

Busy day so just a 30minR20 but decided to lower HR cap to 138.
Wup - 1k
Time Dist spm HR SPlit
06:00.0 1435 20 132 02:05.4
06:00.0 1439 20 135 02:05.0
06:00.0 1432 20 136 02:05.6
06:00.0 1423 20 139 02:06.4
06:00.0 1417 20 139 02:07.0
30:00.0 7143 20 136 02:05.9
CD - 2k
Just getting some mileage in!!!
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Re: The Pete Plan etc

Post by Iain »

Ian, impressive to find the final 6' much easier, I find with these workouts that maintaining the power of my stroke at a lower rating when slowing down is tricky and requires more effort than it should.

Spider, impressive pace at those HRs in the 30R20 and 5k+s were a great session. I find 2x5k much tougher than a 10k as you have time for the tiredness to hit home when the endorphins drop.

I did a restricted HM today, tried to stay <170, but went to 170 quite often and allowed my self to speed up at the end (174), average for the HM was 89%. Felt much easier than during 50k, possibly because it got easier and was much shorter. Gives me some confidence that I have a decent distance still in this rusty body!

Time Distnc Rate Pace HRmax comment

12:56.4 3,000 21 02:09.4 167 89.3% - Even and controlled
13:01.2 3,000 20 02:10.2 170 90.9% - surprised HR rose so fast, feel good
13:13.8 3,000 20 02:12.3 170 90.9% - struggling to keep HR down, not dipping for long now
13:24.8 3,000 19 02:14.1 169 90.4% - having to stay at FM pace
13:24.6 3,000 19 02:14.1 169 90.4% - good rhythm
13:26.1 3,000 19 02:14.4 170 90.9% - surprisingly relaxed
13:22.0 3,000 20 02:13.7 172 92.0% - allowed the pace to come up, exceeded 170 with 3 mins left still quite fresh
00:24.9 097 - 22 02:08.4 174 93.0% - no sprint, just upped rating a little.
1:33:13.7 21097 19.7 2:12.6 174 93.0% - happy with that.
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Re: The Pete Plan etc

Post by spidermac »

Iain I am amazed at your mental fortitiude to do these long rows on so little training - well done!! =D> =D>
Today another EM sessh - 36 min countdown uping spm by 2 each segment.
Wup - 1k
Time Dist spm HR split
08:00.0 1916 20 132 02:05.2
07:00.0 1718 22 141 02:02.2
06:00.0 1495 24 146 02:00.4
05:00.0 1264 26 151 01:58.6
04:00.0 1024 28 154 01:57.1
03:00.0 778 30 157 01:55.6
02:00.0 530 32 160 01:53.2
01:00.0 274 34 161 01:49.4
36:00.0 8992 24 150 02:00.1
CD - 2k
That got pretty serious from about the 4min segment when you still have 10mins of rowing left & its just going to get harder!!! :lol: :lol: Certainly gt sweat on!
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Re: The Pete Plan etc

Post by Ian Bee »

Definitely an impressive series of rows Iain - superb.

After a lighter row yesterday due to going back into the office for the first time in over a year (!), it was back to Fletcher. WK 3.4: 6min: 26 spm @2:02.7, then 16min: 20 spm @2:11.7 for three rounds.

Mind games were the order of the day. Six minutes is nothing. Three lots of two minutes. Easy.....

As per my normal HR reaction, controlled on the "sprints", then a heart panic on the easy segments.

There was some left in the tank, so in spite of logic telling me otherwise the 2k base time will drop for next week. Joy.


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Re: The Pete Plan etc

Post by Iain »

Thanks for the comments, just trying to be a bit prepared before I do my annual FM in a week!

Spider, I would have to use a really light stroke to get through that workout. Inputting a moderate SPI would give me an average pace I would struggle to maintain for 30 min. Well done for getting through it.

Ian, are those HR% accurate? If so that was a very impressive performance and you have much more to give. Just contemplating a workout takes me to 55% HR (40% HRR)!

- Iain
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Re: The Pete Plan etc

Post by Ian Bee »

I'd treat the HR with a massive pinch of salt. My resting rate can dip to 60, and measured max is at least 195.....

I use a Coros Apex, which compares relatively favourably with my wahoo arm monitor for whatever that's worth.

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Re: The Pete Plan etc

Post by Iain »

Supposed to be a hard HM today, but a little over ambitious, slowly finding my new reduced limits:

Time Distnc Rate Pace HRmax(%) comment
08:34.9 2,000 22 02:08.7 161(86) - above target, but feels Ok
08:36.0 2,000 22 02:09.0 167(89) - good rhythhm, but a little worried about HR
08:36.6 2,000 22 02:09.1 170(91) - HR seems to have settled
08:35.8 2,000 22 02:08.9 177(95) - Spike in HR, higher than at any time in JAn PB
08:35.9 2,000 22 02:09.0 178(95) - Breathing a bit laboured, but not too bad
03:08.1 - 721 21 02:10.4 177(95) - Stopped as lost mental confidence I can maintain this for another 10k.
46:07.5 10721 21.9 2:09.1 178(95) - Couldn't see point of finishing slowly as did HM in week, buut:

Let HR subside then had a go at an hour HR restricted to 169:

Time Distnc Rate Pace HRmax(%) comment
15:00.0 3,474 22 02:09.5 171(91) - Minor HR spike, decent start
15:00.0 3,401 20 02:12.3 170(91) - Pretty consistent 167-9
15:00.0 3,334 19 02:15.0 170(91) - Had to back off
15:00.0 3,305 19 02:16.2 169(90) - comfortable finish
1:00:00 13512 20 02:13.2 171(91)

In my HM PB on 1 Jan, HR first exceeded 90% at 40 min, but despite spikes to 92%, stayed at 90% until 1:05 and never exceeded 92% until final 2k. I'm sure my stroke volume is down as RPE lower at same HR, does anyone on here use HR date to know when to back off on a long piece? If so, what is your trigger? Really want to complete an FM without stopping next weekend. Hoping these will provide some training effect.
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Re: The Pete Plan etc

Post by spidermac »

You guys have encouraged me to do a bit of a longer one today - EM countdown 10,9.8....1 @20spm till 6min then up to 22spm. HR cap 148.
wup - 4k
10:00.0 2397 20 146 02:05.1
09:00.0 2146 20 148 02:05.8
08:00.0 1901 20 148 02:06.2
07:00.0 1647 20 147 02:07.5
06:00.0 1420 23 147 02:06.7 - oops not 22spm!!
05:00.0 1179 22 148 02:07.2
04:00.0 944 22 148 02:07.1
03:00.0 708 22 147 02:07.1
02:00.0 472 22 147 02:07.1
01:00.0 237 22 148 02:06.5
55:00.0 13047 20 147 02:06.4
CD - 2k
Felt a bit of a mental battle till on 22spm but happy to finnish
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Re: The Pete Plan etc

Post by Ian Bee »

Nice control for the session Spider Image

Today was Fletcher WK 4.2: 6min: 26 spm @2:02.5, then 9min: 20 spm @2:11.5, four rounds.

Quite a curious one. The 'fast' sections felt quite - dare I say - easy. Third rep through is was more about not pushing too hard. Fair enough, the target isn't stratospheric, but its encouraging that the slow/long training is having an impact.

I've popped a HM line in the sand over the weekend which I can cheer myself up with in a few weeks time too (1h34m is going to allow me a few happy SBs if I plan it well enough Image).


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Re: The Pete Plan etc

Post by spidermac »

Weird that your HR is lower going faster Ian! Good session.
Old fav for me 30minR20
wup - 1k
Time DIst spm HR split Best
06:00.0 1465 20 145 02:02.8 (2.03.3) - too fast I think!
06:00.0 1458 20 148 02:03.4 (2.03.0)
06:00.0 1452 20 149 02:03.9 (2.03.5)
06:00.0 1439 20 149 02:05.0 (2.04.4)
06:00.0 1425 21 148 02:06.3 (2.05.5)
30:00.0 7238 20 147 02:04.3 (2.04.0)
CD - 2k
Missed target spm & target HR a few times but an OK session.
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Re: The Pete Plan etc

Post by spidermac »

Not done a hard interval session for a bit - so today was the day!!!
10x1k Rest 90s. Previous - 1.54.2/28spm
Wup - 2k
Time Dist spm HR SPlit Prev
03:51.4 1000 29 150 01:55.7 (1.55.8)
03:50.6 1000 28 156 01:55.3 (1.55.6)
03:50.0 1000 28 158 01:55.0 (1.55.2)
03:48.9 1000 29 160 01:54.4 (1.54.7)
03:48.0 1000 29 161 01:54.0 (1.54.3)
03:47.5 1000 30 161 01:53.7 (1.54.0)
03:46.8 1000 30 161 01:53.4 (1.53.8)
03:46.2 1000 31 161 01:53.1 (1.53.5)
03:45.4 1000 31 162 01:52.7 (1.53.2)
03:43.3 1000 32 162 01:51.6 (1.52.4)
37:58.2 10000 29 159 01:53.9 (1.54.1)
CD - 2k
Best session in a while, felt on the edge of the red line from about R5 onwards but thankfully didn`t cross it!!!! Surprised HR didn`t increase more as speed went up in last 5 rounds!! Essential I feel not to sink into the trap of just doing long UT pieces for us part timers - need to look into that pain cave regularly to avoid the HD`s on these sessions!!!
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Re: The Pete Plan etc

Post by spidermac »

More mileage today EM session 4x10mins R30s at various spm.
Wup - 1k
Time dist spm HR split prev/HR
10:00.0 2404 20 138 02:04.7 (2.05.5/145) - 10min@20spm
10:00.0 2416 21 144 02:04.1 (2.05.9/147) - 5min ea @20/22spm
10:00.0 2426 22 144 02:03.6 (2.06.3/146) - 10min @22spm
10:00.0 2449 22 148 02:02.4 (2.03.3/156) - 4/3/2/1 @ 20/22/24/26spm
40:00.0 9695 21 143 02:03.7 (2.05.3/148)
CD - 2k
Nice improvement at lower HR. :D Last time had to slow down in R2 & R3 to keep to HR cap. This time managed to -ve split all rounds & stay in HR range ( 148). Felt a bit light headed at end due to not eating before doh !!! :shock:
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Re: The Pete Plan etc

Post by Iain »

Good session there Ian.

Spider, some great training and an increase in volume, new (rowing) year resolution? 1ks looked vicious and a great result on 10 mins. I find my HR is significantly higher for up to 3 hours after eating, so exercising before could well make the cap easier. Even when hitting the wall my HR actually drops at the same pace (although so does my ability to push the pace). Resting up for an FM attempt on Saturday. In my current shape this will be slow and hard work, just hope to get through without stopping or slowing to UT2 pace.
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Re: The Pete Plan etc

Post by spidermac »

Thanks for the comments Iain. No new resolutions re volume just how it worked out. I was at the climbing wall for 2hrs this am had a protein shake & then erged a few hours later. Normally train 2hrs after my porridge, so also don`t cope well with eating just before training, but found last year that erging fasted gave me that light headed feeling so now try to eat 2hrs before. Best of luck with the HM - focus on finnishing the pace will be what it will be!!!
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Re: The Pete Plan etc

Post by Iain »

If only it was a HM! unfortunately 2 of them back to back + 1m!
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Re: The Pete Plan etc

Post by Iain »

Well I did it, but regretting it now! Plan was to hold 2:16 but with HR limit 164 for first 20k.

22:23.8 5,000 19 02:14.4 164(87.7%) - HR peaked, generally <162, felt good: no drink
22:32.5 5,000 19 02:15.3 167(89.3%) - Brief increase generally in band, slowed slightly
22:38.1 5,000 18 02:15.8 167(89.3%) - Climbing at end, about 165 mostly still felt fine
22:38.1 5,000 18 02:15.8 167(89.3%) - HR stayed lower until final 2 mins, still fine
22:32.2 5,000 19 02:15.2 168(89.8%) - Accelerated a bit, HR stayed 167-8, feeling good, hoping for sub 3:10
22:31.3 5,000 19 02:15.1 169(90.4%) - Slightly lower HR with peak, still fine
22:34.3 5,000 20 02:15.4 168(89.8%) - Generally 165-6, suddenly got hard at end
22:50.5 5,000 19 02:17.0 162(86.6%) - Struggling, no HR response , 100m at time, 3:10 not happening
09:57.1 2,195 20 02:16.0 167(89.3%) - Tried to push, but nothing 2:11 from 500 to go and 2:08 last 100.
3:10:37.9 42195 18.9 2:15.5 169(90.4%) - Made target, both calfs exploded with cramp when tried to get up

Now feeling nauseous with sever PEMS despite bath.
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Re: The Pete Plan etc

Post by paulgould »

Well done Iain - nudging 90% MHR for 3 hrs - no wonder you're feeling a little enfeebled!!

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Re: The Pete Plan etc

Post by Ian Bee »

Nice FM Iain - you should be proud of that one.

Mostly posting to remind my future self that a day off after Covid vaccination no.2 is not to be unexpected, and rest days are a "good thing":

Simple 18 spm @ 2:17.2, two rounds (Fletcher wk5.1). Reasonable step up from the last run through this session, with HR being similar if not a touch more controlled. Base 2k rate down to 7.35 from 7.40, so pretty satisfied and there is good room for improvement....

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Re: The Pete Plan etc

Post by spidermac »

Iain very impressive holding that HR average well done. ^O^ ^O^ Mr Bee rolling along at low HR. =D>
Decided to do a wolverine session today. Went for 60mins (176/180/184) x 2. Based on 2k pace 1.47 ( optimistic I know!!) :lol: :lol:
Did this session last year for comparison - 14093m/2.07.7/153HR/18spm
wup - 1k
Time Dist spm HR SPlit
10:00.0 2316 18 132 02:09.5(+10m)
10:00.0 2333 18 147 02:08.5(+10m)
10:00.0 2348 19 152 02:07.7(+9m)
10:00.0 2317 18 141 02:09.4(+11m)
10:00.0 2328 19 151 02:08.8(+5m)
10:00.0 2344 19 152 02:07.9(+5m)
01:00:00 13983 18 145 02:08.7(+50m)
CD - 1k
Goal was to keep closer to target than last time & managed this tho still excess metrage!!! Started to struggle a bit in last 2 segments to hit correct spms. :shock: Good news is HR was good bit lower.
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Re: The Pete Plan etc

Post by Iain »

Thanks Paul, Spider & Ian for your kind words. Paul, great HM that you did at a remarkably low HR & high DF.

Ian impressively low HR and improvement in your target pace. Spider, well done with the L4, just need to reduce rating slightly and you will be right at target.

I did a 10 x 1' r1', first for 7 months (actually 2x7x1'r1') when I managed 1:51.7 R33.7. Target to start at 267m (1:52.4) and neg split.

Time Dist Rate Pace HRmax(%) HRmin(%) comment
01:00.0 268 31 01:51.9 151(80.7) 113(60.4) - Easier than expected
01:00.0 269 31 01:51.5 172(92.0) 129(69.0) - Still comfortable
01:00.0 269 32 01:51.5 175(93.6) 135(72.2) - Partial recovery felt
01:00.0 269 32 01:51.5 176(94.1) 139(74.3) - Had to push to maintain pace
01:00.0 270 32 01:51.1 178(95.2) 143(76.5) - Breathing hard at start, had to push at end
01:00.0 271 32 01:50.7 179(95.7) 146(78.1) - Feeling short recovery, but more even
01:00.0 271 32 01:50.7 179(95.7) 143(76.5) - More controlled than normal, pushed end
01:00.0 272 34 01:50.3 180(96.3) 149(79.7) - Had to take rating up, slower start
01:00.0 274 34 01:49.5 180(96.3) 152(81.3) - Glad penultimate
01:00.0 279 38 01:47.5 182(97.3) 154(82.4) - Legs weak at end
10:00 2713 32.8 1:50.6 182(97.3%) - Better than expected given lack of speed work.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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