The Pete Plan etc

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Re: The Pete Plan etc

Post by spidermac »

Well due a bad wout & today was it!!. Started on power strokes & gave up after 1 round legs still tired from yesterday. Decided on my fallback wout - 30min R20 with HR cap of 138. Had to start 3 times as c-breeze kept blowing off!! Best for this sessio is 2.05.9 split.
Wup - 3k
Time Dist spm HR SPlit
06:00.0 1432 20 136 02:05.6
06:00.0 1420 20 137 02:06.7
06:00.0 1411 20 137 02:07.5
06:00.0 1405 20 138 02:08.1
06:00.0 1398 20 138 02:08.7
30:00.0 7065 20 137 02:07.3
CD 1k
Just happy to have done some sort of session as was very tempted to bag it.
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Re: The Pete Plan etc

Post by Kevinhorne44 »

Spider not surprised the legs are feeling heavy.
I had a stick to the plan moment yesterday. But I did have a 2 minute discussion with the demons on my shoulder Image
Plan was 45mins R20 goal was 2:00 <75%

July goal is <2:00 for 60min R20 <75%
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Re: The Pete Plan etc

Post by Iain »

Kevin, Spider & Ian, some good sessions, but success to get them all done.
Poor weekend for me and I failed to get my intended session done. Tried to do CTC yesterday and set off too quickly, managed 3 miles @ 2:04.7 R23 hitting 96% HRmax. Felt Ok rowing, but in rest it court up with me and far from recovered so H/D in second. Did 45' R18 at 2:14.9 attempting UT1, Hr hit 87% so just about OK. Today tried to row before breakfast and had no power (muscles didn't feel bad, maybe lack of sugar) so never started CTC. Will have to do later this week. Did all kinds of bits as couldn't settle, 24k but nothing systematic, some higher stroke rate, some weaker strokes with a few sub-2min bursts.
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Re: The Pete Plan etc

Post by spidermac »

Kevin nice splits & HR at R20. Iain bad luck on the CTC - had a go today & was wary of the 2 mile interval so didn`t push to limit on R1!!!
Wup - 2k
Time Dist spm HR split
18:49.9 4827 28 158 01:57.0
12:28.5 3218 29 161 01:56.2
06:05.3 1609 31 163 01:53.5
37:23.8 9654 28 160 01:56.2
CD - 2k
Happy with that could maybe have gone a wee bit faster on R1 but not much!!! :lol:
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Re: The Pete Plan etc

Post by Iain »

Well done Spider, thought you would keep me on the bank, but thanks to Ingrid have scraped onto the water with today's last minute effort. Plan was 20:15, 13:20, 6:30 but determined to finish whatever the pace after the failure Saturday. Embarrassed that had to go back 2 pages to find the last erg I had logged. Still, here is my attempt:

Time Dist Rate Pace HRmax(%) HRmin(%) comment
20:07.9 4,827 23 02:05.1 180(96) 110(59) - HR RPE mismatch, had to slow myself despite high HR from 5 min in
13:17.9 3,218 24 02:04.0 182(97) 138(74) - Struggled to raise pace, H/D Demons swarming
06:28.3 1,609 26 02:00.7 184(98) 142(76) - Struggled with 2:03s from 200 - 900m, last 700 1:59 with sprint!
39:54.1 9654 23.8 2:04.0 184(98) - Happy to beat all targets but feel I might regret it tomorrow!
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Re: The Pete Plan etc

Post by spidermac »

Well done Iain for finnishing!. 4 days since last row - taking advantage of the good weather to go climbing. Forecast for next week is rain so bit more rowing in the plan. Very humid in Edinburgh today so decided not a good idea to do intervals - so 30minR20 HR cap 138. Best is 7145m/2.05.9/136HR
Wup - 1k
Time Dist spm HR SPlit
06:00.0 1443 20 135 02:04.7
06:00.0 1442 20 138 02:04.8
06:00.0 1430 20 138 02:05.8
06:00.0 1417 20 139 02:07.0
06:00.0 1410 20 140 02:07.6
30:00.0 7139 20 138 02:06.0
CD - 1k
Felt quite good but HR a bit elevated in the heat/humidity!.
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Re: The Pete Plan etc

Post by Kevinhorne44 »

Iain & Spider well done on the ctc results it was an ugly one !!
Spider so close to a best for you 30R20 ImageImage

I changed my session today to a 60min R20 <75% was thinking about a HM at R20 but my legs were still sore from a 50km Bike-erg yesterday (on the other thread) really happy with my average HR from the session though.
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Re: The Pete Plan etc

Post by spidermac »

Impressive 60minR20 there Kevin. Decided to try another PP session 4x2k. Last time 1.54.0 av/29spm/164HR - didn`t go well! :twisted:
Wup - 2k
07:37.3 2000 29 159 01:54.3
07:36.2 2000 30 163 01:54.0
R3 - HD!!!!! Spm was going up & average coming down. :shock:
CD - 2k
Hot & humid!! :evil: Went too hard on R2 I think tho HR was less than last time but heat & humidity had me sweating heavily!! Oh well will try again soon!!!
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Re: The Pete Plan etc

Post by Iain »

Kevin, well done to maintain that HR. Mine is all over the place as seen in CTC. Complete decouple from RPE! Today thought I was short of time pre sons cricket, so decided to up the intensity of the long row planned. Decided on 60min R18 (none of this flying up the slide at 20SPM for me :lol: ). Did recent 45' R18 at 2:14.9 average. Today with a bit more rest:

Time Dist Rate Pace HRmax(%) HRmin(%) comment
15:00.0 3,414 18 02:11.8 160(86) 099(53) - happy with that start
15:00.0 3,410 18 02:12.0 169(90) 159(85) - HR a bit higher than hoped, but feeling good
15:00.0 3,395 18 02:12.5 175(94) 168(90) - HR doesn't feel that high, struggling to get below 2:13 without upping rating
15:00.0 3,416 18 02:11.7 180(96) 173(93) - Good finish
1:00 13,631 18.0 2:12.1 180(96) . - Happy with 2.8S improvement, but not easy session I intended!
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Re: The Pete Plan etc

Post by spidermac »

Very nice improvement Iain!!
Power strokes for me today - 7x3minR90s; raining & flooding in Edinburgh = humidity thro the roof!!!
Last time was 1.51.3av/25spm/160HR/5657m
Wup - 2k
Time dist spm HR split prev
03:00.0 791 23 153 01:53.7 (1.53.9)
03:00.0 797 23 159 01:52.9 (1.53.0)
03:00.0 809 25 161 01:51.2 (1.51.2)
03:00.0 813 25 163 01:50.7 (1.50.5)
03:00.0 813 27 163 01:50.7 (1.50.1)
03:00.0 814 27 164 01:50.5 (1.50.7)
03:00.0 815 30 164 01:50.4 (1.50.1)
21:00.0 5651 25 161 01:51.4 (1.51.3)
CD - 2k
Close to my best on thos session. Happy with that in the current weather conditions!!!
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Re: The Pete Plan etc

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Time for some mileage - 60min Lvl 4 - repeat of last time:2x(180/184/188) Last time 14087m/2.07.7/18spm/140HR
Wup - 1k
Time dist spm HR split
10:00.0 2339 18 138 02:08.2 (+16)
10:00.0 2360 19 146 02:07.1 (+21)
10:00.0 2373 19 143 02:06.4 (+18)
10:00.0 2342 18 151 02:08.0 (+9)
10:00.0 2346 19 152 02:07.8 (+7)
10:00.0 2363 19 149 02:06.9 (+8)
01:00:00 14121 18 146 02:07.4
CD - 1k
Bit further than last time but started to tire a bit in last 2 segments - struggled a bit to hold spm down!!!
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Re: The Pete Plan etc

Post by spidermac »

Decided to have another go at the 4x2k after a rest day, think I need another one now!!! :lol: Also tried without the C-breeze - a mistake!!
Last time - 1.54.0/29spm/164
Wup - 2k
Time Dist spm HR split Last
07:38.3 2000 29 158 01:54.5 (1.54.3)
07:36.8 2000 29 162 01:54.2 (1.54.3)
07:37.7 2000 30 163 01:54.4 (1.54.3) - starting to struggle :shock:
07:39.5 2000 31 163 01:54.8 (1.53.2) - legs gone!!! :evil:
30:32.4 8000 29 161 01:54.5 (1.54.0)
CD 2k
Well that was tuff. First 2 rounds felt OK then started to struggle in R3 & knew last round would be a test of mental strength but was determined to finnish this time regardless of split!!! Surprised to get below 1.55!!!
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Re: The Pete Plan etc

Post by Kevinhorne44 »

Spider 4 x 2k is one of my most hated interval sessions 🤮🤮🤢 what was your rest time ? I couldn't imagine a spm of 30+ at the moment 😳

Mine today was changed to 4 x 15mins with 90 sec rest

3648 2:03.3
3658 2:03.0
3689 2:02.0
3691 2:01.9

14686 @ 2:02.5 average all at R20

Must admit the energy levels were low after a ctc yesterday. Pleased with my 7:29.2 2k @ R20 although I did pay for it in the last 2k of the 5k 🤢 nice relaxation on the bike later 🙂
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Re: The Pete Plan etc

Post by spidermac »

Good effort on the CTC Kevin. Rests on 4x2k were PP standard 5mins.
30minR20 today after yesterdays efforts, HR cap 138.
Wup - 1k
Time Dist spm HR split
06:00.0 1434 20 133 02:05.5
06:00.0 1435 20 136 02:05.4
06:00.0 1430 20 138 02:05.8
06:00.0 1420 20 139 02:06.7
06:00.0 1411 20 139 02:07.5
30:00.0 7129 20 137 02:06.2
CD - 1k
Forst three segents always seem pretty close then have to let pace drift to keep to HR cap. Think I may try a different SS approach a la travis & just hold the same place throughout the session especially as heat/humidity having a big effect on HR!
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Re: The Pete Plan etc

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Been a while since I did my last sprint wout so decided on one of EM`s hardest wouts - 2x (40s on/20sec off) with 4mins rest between sets. Definitely one to be scared of!!!! Aim is to hold your 2k split!!! Last time - 1.45.7/34spm/154HR
Wup - 3k
Time Dist spm HR split prev
00:40.0 190 33 149 01:45.2 (1.45.8
00:40.0 190 33 155 01:45.2 (1.45.2
00:40.0 190 35 159 01:45.2 (1.45.8
00:40.0 191 35 161 01:44.7 (1.45.8
00:40.0 191 33 163 01:44.7 (1.45.8
00:40.0 191 35 163 01:44.7 (1.45.8
00:40.0 191 35 165 01:44.7 (1.45.2
00:40.0 192 33 165 01:44.1 (1.45.2
00:40.0 192 33 165 01:44.1 (1.45.8
00:40.0 192 35 164 01:44.1 (1.45.2
04:20.0
00:40.0 189 33 154 01:45.8 (1.45.8
00:40.0 190 33 163 01:45.2 (1.45.2
00:40.0 189 33 165 01:45.8 (1.45.8
00:40.0 190 33 165 01:45.2 (1.45.6
00:40.0 190 35 165 01:45.2 (1.45.8
00:40.0 189 33 164 01:45.8 (1.45.8
00:40.0 190 35 164 01:45.8 (1.45.8
00:40.0 190 36 164 01:45.2 (1.45.8 - legs dying lowered drag. :shock:
00:40.0 189 36 163 01:45.8 (1.46.3
00:40.0 190 36 164 01:45.2 (1.46.3
13:50.0 3894 33 160 01:45.0 (1.45.7
CD - 2k
Got to be pleased with that, as not done a lot of sprints recently. Lowered drag on last 3 sets as legs starting to tire big time but managed to hold split. A real test of Mind;lungs & legs!!!! HR last time not accurate as didn`t register on a few intervals. Something very easy tomorrow I think!!! Eric says they used to do 15 reps per set at max every interval - can`t imagine doing that!!! Not sure 1.45 is my current 2k pace !!! :lol: :lol: Won`t be rushing to repeat this session till the memory fades. :lol: :lol:
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Re: The Pete Plan etc

Post by Iain »

Nice sessions Kevin & Spider. That Tabatha session looks evil, I will leave that one for you (30S R30 is bad enough for me as still gasping when start next rep). Failed on CTC 3 times today. Just couldn't force through the 5k whether first or second. Ended up with a long but mixed session including 2kR20 in 8:13.1, 2kR24 (meant to be 5k) in 8:06.8 and 7k @ 2:12.1 R20.1.
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Re: The Pete Plan etc

Post by spidermac »

Bad luck with the CTC Iain keep at it!! - not sure what the best tactics are myself but will probably go with 5k free rate first.
New one for me today - a countdown with 90sec rest increasing spm each segment.
Wup - 1k
Time Dist spm HR spit
12:00.0 2824 18 132 02:07.4
10:00.0 2420 20 144 02:03.9
08:00.0 2004 22 151 01:59.7
06:00.0 1534 24 155 01:57.3 - starting to not feel like a steady/easy wout!. :shock:
04:00.0 1046 26 158 01:54.7
02:00.0 540 29 158 01:51.1
01:00.0 282 30 152 01:46.3
43:00.0 10649 21 150 02:01.1
CD - 1k
Well turned into a harder wout than I thought, creeps on you after a steady start. Rest day tomorrow.
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Re: The Pete Plan etc

Post by Iain »

Thanks Spider, will eat before I try it again. That looks a horrible session. Given that I am struggling to maintain 24SPm at present I don't see myself trying that one! Also without a regular link of the time to the strokes, I struggle to maintain a rating, so I would struggle to do 22 or 26 SPM anyway!
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Re: The Pete Plan etc

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Very hot today 24 degrees. After a few hardish days wanted to do something a bit easier - ah time for a 30minR20. No HR data - a bit hacked off as bought new strap in April!!!! So good time to try travis method of holding same pace!!
Wup - 1k
Time Dist spm HR split
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1430 20 0 02:05.8
06:00.0 1430 20 0 02:05.8
06:00.0 1430 20 0 02:05.8
30:00.0 7145 20 0 02:05.9
CD - 1k
Felt like a better wout not slowing in the last 2 segments!!
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Re: The Pete Plan etc

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Very Hot today - 26 degrees. Planned to do CTC so decided go for it anyway. Tactic was do a hard 5k & hope to recover something for the 2kR20 reckoned more time to be lost on 5k if did the R20 2k first!!!
Wup - 1k
Time DIst spm HR split
03:51.2 1000 29 151 01:55.6
03:49.8 1000 29 157 01:54.9
03:48.8 1000 29 161 01:54.4
03:48.0 1000 29 163 01:54.0
03:46.1 1000 30 164 01:53.0
19:04.0 5000 29 159 01:54.4
Rest 7mins
07:56.4 2000 20 159 01:59.1
Total:
27:00.3 7000 26 159 01:55.7
CD 1k
Very happy with that, only did 1x5k last year was 19.35/28spm/1.57.5/160HR so a 3.1sec improvment/32sec quicker. Recovered quite well in the rest.
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Re: The Pete Plan etc

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New wout today was supposed to be 10 x1500m R60s but bagged it after 7 rounds - heat just too much for me!!! Still an OK wout.
wup - 1k
Time Dist spm HR Split
05:59.1 1500 25 141 01:59.7
05:58.0 1500 25 145 01:59.3
05:57.3 1500 26 148 01:59.1
05:56.9 1500 25 151 01:58.9
05:55.7 1500 26 155 01:58.5
05:54.1 1500 26 155 01:58.2
05:51.4 1500 26 159 01:57.1
41:33.2 10500 25 150 01:58.7
Managed to -ve split. Think it needs to be cooler or I need to start slower to do 10 rounds!! :lol: :lol:
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Re: The Pete Plan etc

Post by Iain »

That is 3 good sessions, especially the CTC. I had 3 goes at this yesterday, but just not in right mental state. So turned into a long interval session with long rests:

Time Dist Rate Pace HRmax(%) HRmin(%) comment
13:26.1 3,263 23 02:03.5 178(95) 101(54) - Doubts started within first 500, 93% HR just after 5 min in. Not sure why I stopped at end
07:31.4 1,820 23 02:04.0 173(93) 112(60) - Couldn't find rhythm, 2:06/2:03 oscillations
10:54.5 2,631 23 02:04.4 175(94) 112(60) - Fight from mile in.
31:52.0 7714 23.0 02:03.9 178(95) - decent session overall suggesting pace achievable.

Meant to try again today, but no power in w/up, struggling to hit 2:04 at 24SPM so settled for a slow hour.
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Re: The Pete Plan etc

Post by JonT »

That CTC is proving a real thorn in your sine Iain!

Spider - some great session as ever! And despite the heat too =D> =D>

Given the name of this thread I thought I had better do a PP (not CTC, as Spider pointed out) session yesterday for a change. Chose 5x1500. Last time I did this I averaged 1:59.8.

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I didn’t actually realise I had done negative splits until the end. Found this very tough towards the end but improved average by more than 2 seconds, so that isn’t a surprise.

Today I did a workout I just made up on the fly. 20/15/10min r/20/22/24 3:30r.

I did it in the morning to try to avoid the heat but got incredibly hot. Not sure quite how I managed to finish. I should have abandoned the last 10 minutes if I was being sensible. Feel quite ill even a few hours later to be honest. Image

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Re: The Pete Plan etc

Post by spidermac »

Iain a tuff one with the CTC - maybe have a break from it till end of the month seems to be turning into a bit of a mental barrier for you.
JonT think 5x1500 was a PP session not a CTC ! I feel your pain in the heat - it really affects me badly. :evil:
Today another 60min wolverine session - 2x (180/184/192). Last session was 14121m/2.07.4/18spm/146HR
Wup 1k
Time Dist spm HR Split
10:00.0 2336 18 132 02:08.4 (+13m)
10:00.0 2352 19 139 02:07.5 (+13m)
10:00.0 2385 19 141 02:05.7 (+15m)
10:00.0 2340 18 147 02:08.2 (+7m)
10:00.0 2356 19 150 02:07.3 (+17m)
10:00.0 2388 19 149 02:05.6 (+18m)
01:00:00 14155 18 143 02:07.1 (+83m)
CD 1k
Spm a bit more consisitent, wee bit faster & lower HR. :D :D
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Re: The Pete Plan etc

Post by Iain »

Thanks for the advice. Unfortunately I do so few sessions I have little choice, especially if don't do 2 hard sessions in a row (that I have found is a recipe for disaster at the moment). Good for the mental strength!

Spider, I admire you doing L4s in this heat. I had a really sweaty 60 min UT2 (ish) row at 9AM yesterday, that was all I was capable of! CAn't remember all the stroke combos of L4. Did you do the 180^ of 4',3',2',1' @ 16, 18, 20 & 22? I find the 22SPM targets to be really tough! The only other combo I can find is 18, 16, 18, 20, 18 and don't remember that sort of variation. Similarly for 184 I could only come up with 16, 18, 20, 18, 20 that sounds really tough, Or maybe there are >2SPM changes in some of the combinations?
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