The Pete Plan etc

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Re: The Pete Plan

Post by spidermac »

Apologies JonT if my comment upset u, if you are enjoy what u are doing keep doing it. Iain looks a well paced 30min congrats. =D> May try one in the near future - but no promises!!! :D Today 4x2k Last time was - 1.55.0/28spm/158HR
Wup - 2k
Time Dist spm HR Split Prev
07:40.8 2000 29 158 01:55.2 (1.55.7)
07:39.8 2000 29 162 01:54.9 (1.55.5)
07:38.3 2000 29 163 01:54.5 (1.55.3)
07:35.8 2000 31 165 01:53.9 (1.53.4) - couldn`t match last times final split. :evil:
30:34.6 8000 29 162 01:54.6 (1.55.0)
CD - 2k
Happy enuff with that, 0.4sec improvement & spm up 1. Felt fairly controlled in first 2 reps then the hard work started, had to pace last one well to finnish all -ve splitting. Maybe a better training effect instead of saving up for a fast last interval?? #-o
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Re: The Pete Plan

Post by JonT »

spidermac wrote: Mon Oct 26, 2020 1:21 pm Apologies JonT if my comment upset u, if you are enjoy what u are doing keep doing it.
Not at all - I was genuinely curious. This is still all pretty new to me. Until this time last year I just sat down and pulled on the handle, only now am I trying to work through how to do that in a way that makes sense, and to train in a way that is helpful. So your comment was really useful - I just didn't understand it :fsbgrin: . Ian's explanation helped a lot.

Meanwhile my day is not going to plan and I will be lucky to get any session in at all :(
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Re: The Pete Plan

Post by spidermac »

No sweat JonT. I just thought that your spm were a bit too low. Here for intrest is Petes personal spms:
P.Marston PB rates:
30min – 28spm
60min – 25spm
500 = 46spm (1:20)
1k = 40spm (1:28)
2k = 34spm (1:33)
5k = 30spm (1:39)
30min – 28spm
10k – 28spm
60min – 26spm
For me my ideal would be about: (Petes!!)
8 x 500m = 36spm
2k = 34spm
Speed pyramid = 34spm
4 x 1k = 33spm
3k, 2.5k, 2k = 29spm
4 x 2k = 30spm
5 x 1500 = 31spm
5k = 30 to 31spm
I know these are for a heavier fitter & younger guy but I try to get close to these rates. Hope this helps
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Re: The Pete Plan

Post by JonT »

1500/1000/500/1000/1500m session at r22/24/26/24/22 as the “hard” session of the week. Not unhappy with that given I had no idea about pace. HR was relatively controlled and increase in pace correlated with increase in rating. Nailed the ratings too Image

Not sure if this really counts as a hard session. NB I managed a rating above 22 Image

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Re: The Pete Plan

Post by spidermac »

Another lesson in the schoolroom today. :evil: Tried EM session 12x 1minon 1 min off. First 4 rounds@34spm; next 4 @36spm & final set @36+. Gory details below!
Splits in brackets from a 10 x1on 1 off I did earlier in the year. My HR was lower but just didn`t have it in the legs!!.
Wup - 3k
Time Dist spm HR SPlit Prev
01:00.0 286 34 154 01:44.8 (1.44.5)
01:00.0 288 34 156 01:44.1 (1.44.1)
01:00.0 288 34 160 01:44.1 (1.43.8)
01:00.0 290 34 161 01:43.4 (1.43.4)
01:00.0 292 36 164 01:42.7 (1.42.7)
01:00.0 293 36 162 01:42.3 (1.42.7)
01:00.0 294 36 163 01:42.0 (1.42.0)
01:00.0 296 37 165 01:41.3 (1.41.6) - rubber!!!! :shock:
08:00.0 2327 35 160 01:43.0 (1.43.0)
CD - 2k
So blew up 1/2way thro R9 legs total jelly. Not a good idea trying to do 2 interval sessions back to back!!! :D May have a few days off.
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Re: The Pete Plan

Post by Iain »

Jon that session is fine. Pete was always relaxed about the hard session not always making it all out and using it for most CTC's. I think longer continuous rows are important to give me the confidence to keep going on anything 5k+, but even that isn't necessary every week and I often omit this session if tired. Amazed how much your HR dropped as you lowered the rating, but you were a little slower on the run in than going out. Always tough to neg split with a restricted rating as you can't trade rate for pace as you weaken. Good session anyway.

Spider great 2ks. Bad luck with the mins. They are tough as the rest is insufficient to recover so they build up. Not surprising that you struggled at the high target ratings for this session. I don't fancy it at all.

For me I didn't realise that Canada changed their clocks at a different time, so missed the online session. For 7x2min r 2min, I substituted the 8x500 PP session. Taking the 1:53 avg. from the 7x2' r3'.

Time Dist Rate Pace - Comment
01:52.8 500 30 01:52.8 - Harder than expected
01:52.5 500 31 01:52.5 - no easier
01:52.5 500 32 01:52.5 - Faster start, eased down towards the end and had to speed up last few strokes
01:52.1 500 32 01:52.1 - Kept faster pace longer so too fast
01:52.0 500 32 01:52.0 - Having to push to keep that pace up
01:51.9 500 33 01:51.9 - Second wind as end approaches
01:51.1 500 34 01:51.1 - Have something left
01:46.4 500 40 01:46.4 - Struggled around halfway, but pushed through as last, SB and 4 nonathlon points
14:51.3 4000 33.0 1:51.4 - 1.6S improvement.
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Re: The Pete Plan

Post by JonT »

I had by first ever attempt at the speed pyramid today. I had no idea about pacing. My SB 2k is 1:52, so I figured an average below 1:53 would be a good target and I would try to sprint through the final half of the session if at all possible.
Time Meters Pace Watts S/M HR 14:46.8 4,000m 1:50.8 257 29 174 0:55.7 250m 1:51.4 253 31 157 - Faster than intended, but let's see how we get on 1:52.2 500m 1:52.2 248 30 171 - Still comfy, but I'm sure time will tell 2:47.5 750m 1:51.6 251 29 176 - struggling a bit to keep rating at 30. Feeling it in the legs towards the end of the interval. 3:44.6 1,000m 1:52.3 247 29 180 - HARD! I am now massively tempted to cruise home 2:47.4 750m 1:51.6 252 30 180 - HARD again. A slight improvement in pace 1:48.1 500m 1:48.1 277 31 181 - Recovered well and so had some faster pace left to go after. 0:51.2 250m 1:42.4 326 34 176 - Full on sprint. I suspect that tells me I took it too easy early on.
I'm pleased with the rating. I never usually row anywhere near 30+ so it was an "adventure". Thanks Spidermac and Ian for the steer on that.

The fact that I could increase the pace by 10 seconds at the end probably means my pace was way off. But I'm pleased to have it under my belt, and it felt pretty good if I'm honest. All/any feedback would be very, very welcome.

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Re: The Pete Plan

Post by spidermac »

Good work on the pyramid & the spm JonT. A tricky one to pace, the Pete method is constant split up to the 1k then fast as poss afterwards. I always used to try to -ve split from the word go. Iain stopped doing this session as he reckoned the first 2 & last 2 ivals were not great training, I have also come to a similar conclusion & will probably sub a different sprint session for this. Way to go Iain a 1.6sec improvement not to be sniffed at.
For me today wanted another go at the EM session 12x1on 1off at 34/36 & 36+ spm.
Wup - 3k
Time Dist spm HR Split Prev
01:00.0 286 35 157 01:44.8 (1.44.8)
01:00.0 287 34 158 01:44.5 (1.44.1)
01:00.0 287 34 151 01:44.5 (1.44.1)
01:00.0 288 34 148 01:44.1 (1.43.4)
01:00.0 291 36 152 01:43.0 (1.42.7)
01:00.0 292 36 169 01:42.7 (1.42.3)
01:00.0 293 36 161 01:42.3 (1.42.0)
01:00.0 293 36 152 01:42.3 (1.41.3)
01:00.0 295 38 153 01:41.6 (1.41.0)
01:00.0 295 40 159 01:41.6 (1.40.0)
10:00.0 2908 35 156 01:43.1 (1.42.5)
CD - 2k
SO only managed 10 sets!!! Think I may be a wee bit ill as this is well down on my previous best done on 18/07/2020 & HR was all over the place!!! The last 2 sets absolutely killed me. Last time was done at 130drag free rate, this time was 125 & higher spm. I probably have to go easier on the middle sets to finnish but shows I need to do more work at these higher ratings. He suggests also doing this session at 2k pace for every interval for 12 sets, may try that next time. Will see how things go tommorow.
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Re: The Pete Plan

Post by spidermac »

Went to the climbing wall this am & a humungus queue - so decided not for me!! Came home & thought I would take my frustration out on the erg despite feeling a bit of fluid in the lungs. Thought as last day for CTC give that a go as not done a hardish distance piece for a while they have all been rate/HR capped.
Last time was August - 1.58.7/7580m/24spm/157HR. One of the objectives was to try & rate up & get accustomed to higher spm for longer distances.
Wup - 2k
Time dist spm HR Split
06:00.0 1523 26 151 01:58.1
06:00.0 1525 27 158 01:58.0
06:00.0 1533 27 161 01:57.4
06:00.0 1537 27 164 01:57.1
06:00.0 1564 29 165 01:55.0
30:00.0 7679 27 159 01:57.2
CD - 2k
So a 1.5sec improvement on split, looking at last split may have been better going off at 1.57 but really wanted to finnish this piece. Pleased with the spm. Will post in the CTC thread
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Re: The Pete Plan

Post by JonT »

That's a solid 30min CTC spidermac. Maybe you should have queued for that wall given it looks like it will be closed for a month from Thursday :evil:

I had a go at the 4x2000m today. I found it incredibly difficult and I'm still feeling the effects 8 hours later. Definitely an unscheduled rest day tomorrow I think.
Time Meters Pace Watts S/M HR 31:36.7 8,000m 1:58.5 210 27 176 7:58.8 2,000m 1:59.7 204 27 168 - I was targetting 2:00 so a good start. feeling OK. Rating could be higher 7:55.9 2,000m 1:58.9 208 27 175 - Last 1k was feeling tough. 7:53.6 2,000m 1:58.4 211 27 179 - Oh dear. Legs are like jelly. 5 mins to recover! 7:48.4 2,000m 1:57.1 218 29 183 - I had hoped for more from this interval, but it was just survival!
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Re: The Pete Plan

Post by Iain »

Jon, impressed with the second 750 of that speed pyramid. 2ks are always tough, doing 4 of them doesn't make them any easier. That average predicts 19:40 5k, so not shabby at all. Maintaining 27SPM for first 3 would be beyond me and have I haven't been doing low rate workouts! Spider, getting closer with the minutes. These are brutal as 1 min is insufficient to fully recover, so CV system and legs get tired as the intervals progress. Really nice 30min, I'll forgive you for knocking me down to the 5th boat!

Friday was strength session. 10x100m at 10MPS again. Last time 1:50.6 avg. upped DF from 140s to 160.

Tim Dist Rate Pace - Comment
21.7 100 28 01:48.5 - better start
21.7 100 28 01:48.5
21.4 100 28 01:47.0
21.4 100 28 01:47.0
21.2 100 28 01:46.0
21.1 100 28 01:45.5
20.9 100 29 01:44.5
21.0 100 29 01:45.0 - missed start
20.8 100 29 01:44.0
20.8 100 29 01:44.0 - only just matched it as 70M in before hit 1:43 pace!
3:32.0 1000 28.3 1:46.0
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Re: The Pete Plan

Post by spidermac »

Nice sprints Iain - whats the rest time? An EM session for me today 4x10minR90sec - see spm below.
Wup - 1k
Time Dist spm HR Split
10:00.0 2399 20 143 02:05.0 - 10min@20spm
10:00.0 2395 21 146 02:05.2 - 5min:20spm & 5@22spm
10:00.0 2406 23 148 02:04.6 - 5min@22spm & 5min@24spm
10:00.0 2446 24 156 02:02.6 - 4@22;3@24;2@26 &1@28spm
40:00.0 9645 22 148 02:04.4
CD - 1k
Just getting a few metres in without redlining it!!. EM says OK to go up to 80%MHR +10% which for me is 137+13 +150hr so only exceeded this on last 3mins, he also recommends these mixed sessions once a week. :D
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Re: The Pete Plan

Post by Iain »

Sorry, rest on 100M was 1min.

Spider, for me rowing moderately at R20 quickly gets me to 80% of Max HR, so I could not get close to doing this. That said I try not to use a significantly weakened stroke as it quickly gets very sloppy (hands bouncing over knees, bent arms at catch and pulling crookedly). So not for me.

My usual Tuesday online session was 4x 3' r3', 3x2' r2' and 2x1' r1' all continuous (ie 20' rowing mixed with 19' of rest). Did this on 9 June and averaged 1:56.3 at R30.4. Surprised how hard 3' are, struggled both times and had to reduce target only to speed up later. I guess it is the knowledge of what is to come!

Time Dist Rate Pace - Comment
03:00 772 29 01:56.6 - Looking to hold 1:55 R28, set off at 1:54, slowed to 1:57 R31 for 20S
03:00 778 30 01:55.7 - Even 1:56 after quicker first 30S, rating still high, but more comfortable
03:00 780 31 01:55.4 - Felt on limit for half of this
03:00 782 31 01:55.1 - Tough but doable as to get shorter
02:00 528 32 01:53.6 - Happy to be on 2'
02:00 529 33 01:53.4 - Poor compared to last week's 500s
02:00 533 33 01:52.6 - End in sight, pushing on
01:00 273 35 01:49.9 - Hoped for 275M, on 1:50.2 after 25S so settled on sub 1:50
01:00 283 41 01:46.0 - best final min since lay off without going too mad on run in (never risked back!)
20:00 5259 31.8 1:54.1 - 2.2S improvement albeit in 5 months.
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Re: The Pete Plan

Post by spidermac »

A 2.2s improvement - well done Iain. Today for me 60min HR capped row.
Last time - 2.08.2/21spm/139HR/14032m
Wup - 1k
Time Dist spm HR SPlit Prev
10:00.0 2373 22 138 02:06.4 (2.07.3)
10:00.0 2367 22 140 02:06.7 (2.06.7)
10:00.0 2358 22 142 02:07.2 (2.07.3)
10:00.0 2333 22 142 02:08.5 (2.08.7)
10:00.0 2324 22 141 02:09.0 (2.09.7)
10:00.0 2320 23 141 02:09.3 (2.09.5)
1:00:00 14072 22 140 02:07.9 (2.08.2)
CD - 1k
A slight improvement - 0.3sec, so better than going backwards!! :D
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Re: The Pete Plan

Post by spidermac »

Power strokes today - 5x5minsR2mins. First 4 sets @drf 172 & last set @120drf.
Last time 1.54.9/24spm/159HR/6524m
Wup - 3k
Time Dist spm HR SPlit Prev
05:00.0 1270 21 144 01:58.1 (1.58.3) - 2.30m@20spm + 2.30min@22spm
05:00.0 1289 22 144 01:56.3 (1.56.4) - 2/2/1 @ 20;22;24spm
05:00.0 1324 24 165 01:53.2 (1.53.7) - 2/2/1 @ 22/24/26spm
05:00.0 1346 26 166 01:51.4 (1.51.8) - 2/2/1 @ 24/26/28spm Struggling a bit to hit 28spm
05:00.0 1322 28 163 01:53.4 (1.54.8) - 2/2/1 @ 26/28/30spm Struggle to keep spm down at 30spm
25:00.0 6552 24 156 01:54.4 (1.54.9)
CD - 2k
Quite enjoyed this. Felt pretty controlled up till R3 then the graft started. A nice 0.5sec improvement. :D Got into a nice rythm on 20-26spm, a bit harder on the higher spm at heavy drag.
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Re: The Pete Plan

Post by Iain »

Spider, great sessions. How do you do your HR limited sessions? 1 book I have suggests that you should not slow down during the session, but start slow enough to complete in the right HR range. This was more aimed at Triathletes than rowers 'though. The trouble with this is that for my 90min sessions, I go through 15 mins at about 66% of max to remain under 75% by the end. Also, so much effects HR, needing to go to loo or concentrating on maintaining a constant pace raises HR by several BPM!

Re 5 min. impressive power at 172 drag, is the drop off (here 12% work per stroke) due to different stroke at higher rating, weakening muscles or lack of the speed on drive to maintain pace at lower drag? Good that you reduced this from >15% last time, but maybe saving yourself a bit might be a good idea? This is very different to my power sessions which are 8-12 strokes per interval rather than >100!

Had to delay yesterday's session s daughter having trouble with her uni work, turned into 6 hour zoom collaboration!

Today was 4x2k. Last time I tried this Average 2:01.1 R25.2 in mid-July. Didn't feel up to 2:02 pace, so targeted 2:02.5.

Time Distnc Rate Pace - Comment
08:09.3 2000 25 02:02.3 - OK
08:08.0 2000 26 02:02.0 - Had to up rating, controlled at end
08:05.6 2000 26 02:01.4 - Easier than expected
07:49.5 2000 29 01:57.4 - Held 1:59 most of way and accelerated last 700M
32:12.4 8000 26.5 2:00.8 - 0.3S improvement, better than expected
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Re: The Pete Plan

Post by spidermac »

Hi Iain,
Re the HR capped rows I have referred a few times to Eric murrays thoughts ( on his youtube channel wouts), He refers often to doing them in the 80% max HR range but also says if it is within +/- 10% of this is OK, also if the Average for the session is 80% also OK, & he often favours doing the lat few mins a bit harder ( NOT full gas.) Personally I usually get my HR up to this level in the first 5-10mins & strive to keep it there & avoid slowing as much as poss by really paying attention to making my stroke as efficient as possible ( also reccomended by EM). So I prioritise HR rather than pace, as its easy to get disheartened if pace is less then previous sessions ( guilty!! :lol: ).
Power strokes, again EM says very likely will go slower in the last set of these as legs have just done 20mins @172 drag & the objective is to train strength so legs will be tired. For me I just look to not having a massive drop in pace. As to pacing the earlier sessions - they are the meat of the workout where I think the effort should go. He says the last set is just to give the feeling of easy speed at higher spm without putting in extra power - his philosiphy is to gain speed by getting used to higher ratings rather than trying to input more & more power - a good strategy for lightweights I think. He walks the talk as his 1/2 marathon record was set at 30spm!!!! :shock:
Apologies for the lengthy post & of course everyone has a different opinion based on their own experience/fortes but best plan is to do what works for you & what you can sustain in the longer term.
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Re: The Pete Plan

Post by spidermac »

Another EM workout today - 30mins at various spm.
Wup - 1k
Time Dist spm HR Split
10:00.0 2383 18 138 02:05.8
08:00.0 1912 20 142 02:05.5
06:00.0 1447 22 144 02:04.3
04:00.0 1005 24 154 01:59.4
02:00.0 519 26 157 01:55.6
30:00.0 7264 20 147 02:03.8
CD - 1k
Most of workout at UT2 pace to last 2 sets where Eric says HR would go up a bit - mine certainly did!! :lol:
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Re: The Pete Plan

Post by JonT »

You guys are in a different league to me when it comes to analysing and understanding your training ^O^ ^O^

My "easy" sessions are ones I try to row in UT2 with 70% HR max as the cap (not average). I try to row these at an 18-22 rating. I am getting far better at these, where better = not falling into the trap of setting a distance goal for a 30 minute row for example, and just accepting this is a HR capped, low-rating session.

PP Week 3 for me now, so a 4 x 1000m r5. I set out with the recommended 2k+1 pace which is 1:52.7 for me. Nailed that in the first interval and then looked for steady negative splits from there. I found this tough. I don't think I could have gone a lot faster than this.
Time Meters Pace Watts S/M HR
14:56.1 4,000m 1:52.0 249 29 177
3:45.4 1,000m 1:52.7 245 30 170
3:44.9 1,000m 1:52.4 246 29 177
3:43.7 1,000m 1:51.8 250 30 179
3:42.1 1,000m 1:51.0 256 30 183
r2,602m
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Re: The Pete Plan

Post by Iain »

Many thanks for the explanations Spider. It is surprising how varied the easier sessions are between coaches. Personally I have traditionally followed Pete's practice of making the "recovery" sessions much higher effort than is used by the fulltime athletes as there is a world of difference from what is required when rowing 2 or 3 times a day and rowing daily. However more recently I have started doing longer sessions and so UT1 would not provide any recovery. Also, I think many people under estimate the impact of age. Recovery for a 35 year old is easier than for those of us who risk forest fires if we put the right number of candles on our cakes (that is if the early ones haven't burnt out before we can light the later ones!). I have recently tried HR training, keeping at a pace I can maintain at <75% HRmax. For me this is about 2:26 pace for 75-90 mins, pitifully slow, but not done this before so giving it a try. When I did little training for 6 weeks, my pace dropped 7S/500M. 10 weeks on only recovered half of that!

I use a higher drag for higher rating strength sessions as I think it is important to push against a slow flywheel for maximum leg benefit (low ratings of course use time to do some of the slowing). I think the optimum rating is dependent on the oarsman's relative muscular to cardio fitness. Higher rating definitely loads the CV system while higher work per stroke tires the muscles. Despite my short legs, I have never been able to row at high ratings. I blame asthma limiting my breathing and a lack of CV fitness from years of neglect. I am trying to increase my rating, but don't expect to ever row at ratings as high as Pete recommends.

Spider, good strong session there. Jon, great 1ks. My experience is that these are always tough!

Today my strength session was 12 x 30S r1' at 24SPM. Last time 1:51.5 avg. this time 1:49.6.

- Iain
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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spidermac
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Re: The Pete Plan

Post by spidermac »

I agree Iain that everyone has to find their own ratio of power to spm & training is always an experiment on a sample of 1. I think variety is key to keeping the motivation up.
Nice negative splitting JonT same wout for me today. 4x1kR5 - last time - 1.49.0/31spm/161HR
Wup - 3k
Time dist spm HR Split Prev
03:38.8 1000 30 162 01:49.4 (1.49.5)
03:38.3 1000 31 170 01:49.1 (1.49.3)
03:37.0 1000 33 0 01:48.5 (1.49.0) - HR monitor on the blink AGAIN!!! May have gone too hard on thos rep. :shock:
03:36.1 1000 35 166 01:48.0 (1.48.2) - surprised to be able to beat last times split. :D
14:30.2 4000 32 166 01:48.7 (1.49.0)
CVD - 2k
A hard won 0.3sec improvement - defo the hardest PP session for me. May be better for me to start first round at higher spm . :?:
Also not something I really keep track of but have done 1.3million metres so far this year.
Born 1957 71kg;6`2"
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spidermac
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Re: The Pete Plan

Post by spidermac »

AN Eric wout for today - really like the way he varies sessions. This session described as high end aerobic!!
3x15mins R2min : pieces split as follows :5min@20spm;4min@22spm;3min@24spm;2min@26spm;1min@28spm
Aim is to have same or slightly faster splits for a given spm each set.
Wup 1k
Time Dist spm HR SPlit
05:00.0 1206 20 131 02:04.3
04:00.0 975 22 0 02:03.0 - grr HR falls out again!! :twisted:
03:00.0 747 24 0 02:00.4
02:00.0 509 26 0 01:57.8
01:00.0 261 28 0 01:54.9

05:00.0 1213 20 149 02:03.6
04:00.0 990 22 152 02:01.2
03:00.0 757 24 155 01:58.8
02:00.0 511 26 157 01:57.4
01:00.0 262 29 158 01:54.5 - nice faster in all sets tho missed spm target on this rep :D

05:00.0 1226 20 152 02:02.3
04:00.0 995 22 155 02:00.6
03:00.0 754 24 156 01:59.3 - starting to slow!! :shock:
02:00.0 511 27 157 01:57.4 - lost the rythm a bit here :twisted:
01:00.0 261 28 158 01:54.9 - couldn`t match split
45:00.0 11176 22 152 02:00.7
CD - 2k
Good wout felt hard but sustainable. Didn`t match spm target on a few reps.Think the HR monitor fails early on my sessions because I`m not sweating enuff!!!! - tho I wet the strap first think it dries off as I heat up then there is a lag before I sweat & restablish the contact!!!
Born 1957 71kg;6`2"
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Iain
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I row on...: Model D with PM3
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Re: The Pete Plan

Post by Iain »

Nice progression Spider, looks a tough one. For me my Online session this week was 3x4'r4', 2x3'r3' & 2x2'r2'. Last time (4 months ago) averaged 1:55.8 at R28.9 split 1:57.2R27.7, 1:55.8R29 & 1:51.7R32.5. So those were the targets.

Time Distnc Rate Pace - Comment
04:00. 1029 29 01:56.6 - Faster than planned, felt OK
04:00. 1031 29 01:56.4 - Mistake on pacing, working hard
04:00. 1038 30 01:55.6 - Looking forward to shorter intervals
03:00. 782. 30 01:55.1 - Rounded up, this is going to be hard
03:00. 783. 31 01:54.9 - slowed 80S in to 2:07 but pushed hard to keep neg split
02:00. 532. 33 01:52.8 - started breathing hard, never going to beat last time
02:00. 542. 35 01:50.7 - slower than last time despite pushing throughout.
22:00 5,738 30.5 1:55.0 - 0.8S improvement, pleased with that, but not with 1.6SPM required to deliver it.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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Iain
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I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Wolfie, if you're still lurking, only just read your 25/8 post. I always found that the 6x1k r1' was a good predictor of my 5k form. That said, the long intervals were a better predictor of whether I would actually overcome the H/D demons! Jon, very impressive CTC. Not even going to try and challenge that, SPI 10-15% higher than I could manage on a good day. Might manage a few higher SPM, but nothing like enough. I think you are clearly top of the Plummy, Me, Jan & Peter stack at the moment, although if Spider has a go at the ratings he can manage I feel you might lose that boat!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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spidermac
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Re: The Pete Plan

Post by spidermac »

Hi Iain nice improvement, wouldn`t worry about higher spm too much if it means you go faster!!!. Re CTC may have a go later this month, but today was the waterfall, I find this session a lot easier mentally than the 4x2k?
wup 2k
Time dist spm HR SPlit Prev
11:28.5 3000 28 161 01:54.7 (1.55.4)
09:31.5 2500 28 162 01:54.3 (1.54.8)
07:33.3 2000 30 164 01:53.3 (1.53.7) - bit of a sprint to get under last times split
28:33.3 7500 28 164 01:54.2 (1.54.7)
CD - 2k
Good session only last rep felt like really had to work pretty hard.
Born 1957 71kg;6`2"
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