The Pete Plan etc

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Peter, well done at Starnberg, given the race build up getting close to target is a great achievement, Can't imagine doing such a long race, especially in dry conditions, dry 2ks are bad enough!

Today after delaying too long and running out of time yesterday was 8x500. Another soft target at 2:02.5, but recent performanes suggested sub 8' 2k so set off with 1:59 revised target:

Time Distance Rate Pace
01:58.7 500 27 01:58.7 Started quickly finished at 2:00
01:58.6 500 27 01:58.6 Struggling to settle to pace
01:58.4 500 27 01:58.4
01:58.4 500 27 01:58.4
01:58.0 500 27 01:58.0 Very few strokes 1:57-8, inconsistent
01:57.9 500 27 01:57.9 Little breathless, needed good finish
01:56.4 500 29 01:56.4 More consistent, rating at last sustained
01:50.3 500 34 01:50.3 Happy with that
15:36.7 4,000 28.0 1:57.1 TOTAL

Happy with 5.4S improvement, surprised rating so low suggesting more pace available. So issue is, can I go sub 2:00 average on the 2k paced 5x750?
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Waterfall today after an attack of CBA yesterday. 2:11.1 last time, but 2:05.8 on 5x1.5k just over a week ago, so intended to start between 2:07 & 2:08. Went a bit quicker in the end:

Time Distance Rate Pace
12:41.0 3,000 23 02:06.8 Bit faster than intended, seems doable
10:31.8 2,500 24 02:06.4 Toughest mid-1500 since restarted, but kept to it.
08:19.2 2,000 25 02:04.8 Looking for sub-2:05, saw 2:08s and drifted to 2:05.9 before sprint
31:32.0 7,500 23.9 2:06.1 Happy only 0.3S/500m slower than 5x1.5k, but easy improvements past!
Last edited by Iain on Sun Apr 05, 2020 2:38 pm, edited 1 time in total.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

On 29th tried another CTC, gave up in 10th interval at what was averaging a 7 year best for 10x1r1 (1:52.2). Anoyed as would only have needed to do 593M in 2:24 (2:01.4) to have improved my CTC.

Today 5x750. Getting lazy so it has been over 6 weeks since my last one (2:03.2), so this was soft, so decided to start sub 2:00:

Time Distance Rate Pace
02:59.0 750 26 01:59.3 Started fast, feeling it by end
02:58.8 750 26 01:59.2 Needed to push on, not good this early...
02:58.6 750 27 01:59.1 More even pace, struggling to maintain rate
02:57.5 750 27 01:58.3 Better now end is in sight
02:54.0 750 29 01:56.0 Very glad its the last
14:48.0 3750 27.0 1:58.4 1S slower total than best last time out, well next time!

CHecked back and actually just beat best 8x500 time and aborted CTC was slightly better than last time, so nearly caught back up! Also have been 0.1kg over the Lwt limit last 2 rows, so may make Lwt again soon. HAppy with strength, but struggling with rating, last time rating for similar pace 1.6S/min higher!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Today 4kr4', 3kr3', 2kr2' 1k. Also Lightweight for second row in row! Last time added 5kr5' first, so 2:12.6 avg from final 4 not comparable. Set myself tough target of 2:10 start and 2S minimum quicker on each. Result:

Time Distance Rate Pace
17:18.8 4,000 22 02:09.9 - Regretted no warm up, rating often 24, don't know how average so low even with round down
12:45.8 3,000 22 02:07.6 - Struggled to find rhythm, increased pace felt hard, doubts
08:20.4 2,000 24 02:05.1 - Better now end in sight
04:03.7 1,000 26 02:01.9 - Lots of 2:05s before accelerating with 350M to go
42:28.7 10,000 22.8 2:07.4 - Happy 0.6S faster than target & only 1.3S slower than Waterfall.

Next up will substitute CTC for 4x1k.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Tried first hard distance (if you ignore the Carole Mac CTC). Intended to do 10k LSD, but had more in my legs than expected so decided to sharpen it up aiming for 2:10 pace and sub43 if anything left at end. This is how it went:

Time Distance Rate Pace
04:18.4 1,000 23 02:09.2
04:19.0 1,000 23 02:09.5
04:19.1 1,000 22 02:09.6
04:18.8 1,000 23 02:09.4 - starting to regret it
04:18.4 1,000 23 02:09.2 - @gave up@ on 10k, decided to do 7k (30min) instead.
04:17.1 1,000 23 02:08.6
04:12.1 1,000 24 02:06.1 - No sprint as intending to row out balance slower
04:24.0 1,000 22 02:12.0 - slowed to 2:16 but managed to slowly accelerate
04:17.9 1,000 23 02:08.9 - kicking myself for weakening
04:08.2 1,000 26 02:04.1 - Finished at 1:56
0:42:53.0 10,000 23.2 2:08.7 - Very happy with that, especially with erratic pacing.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Today 4x2k. Last time 2:08.7, but in light of Friday's 10k quicker than that, set 2:06 target.

Time Distance Rate Pace
08:23.8 2,000 24 02:06.0 - couldn't hit 2:06 at start, all 2:07/2:05, regretting pace
08:23.8 2,000 24 02:06.0 - as above couldn't hit initial rhythm, struggling breathing (mild asthma)
8:22.0 2,000 24 02:05.5 - felt better after inhaler
08:10.4 2,000 25 02:02.6 - Surprised myself
33:20.0 8,000 24.3 2:05.0 - happy at only 0.2S/500m slower than final interval last time.

So 3.7S improvement, not looking forward to next time! HAd a thought at trying 2:06 for a 6k, but woldn't have made that today!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Still continuing but making sure I am well rested before harder sessions. Counted the CTC as the 4x1k, managed 1:57.8 R27.8 average 1:55.9 R30 final. That was 5.1S improvement although took me 7 weeks, still very happy with 1.1S faster pace than post 2012 best.

Today 5x1.5k, 2:05.8 target, although did 4x2k at 2:05.0 so used that as the target.

Time Distance Rate Pace

06:14.4 1,500 25 02:04.8 Started sub 2:04, eased off at end, trying to reduce lay-back
06:14.0 1,500 24 02:04.7 Surprisingly comfortable but layback increasing
06:13.1 1,500 23 02:04.4 Getting tougher, reverted to excessive layback
06:11.8 1,500 24 02:03.9 Pushed last 400M to get under 2:04
05:56.6 1,500 27 01:58.9 V-pleased with that, 10S faster than last time
30:49.9 7,500 24.6 2:03.3 2.5S improvement in 6 weeks only 0.4 Strokes/min increase.

So still not getting rating where I would like it and technique slipping, but work per stroke continuing to improve. 1.3S/500M improvement on post 2012 best.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

6k TT today. Wanted to beat last year's Nonathlon score requiring 2:06.1 average. Stretch target of beating last year's 5k pace of 2:04.7:

Time Distance Rate Pace

04:08.6 1,000 24 02:04.3 Fast start, settled into 2:05 R24 well
04:09.7 1,000 24 02:04.9 Going well
04:10.2 1,000 24 02:05.1 Starting to struggle, rating dropping to 2 and pace to 2:06
04:10.1 1,000 24 02:05.0 Keep having to speed up, but responding
04:08.1 1,000 24 02:04.1 Managed to speed up from start although leanback exagerated
04:00.3 1,000 27 02:00.2 Went with 750 to go, hung on and found fast last 120M ending 1:49
24:47.0 6,000 24.5 2:03.9 Overjoyed, best piece for many years.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
MaxMacLaren1
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 563
Joined: Thu Jan 11, 2018 7:54 pm
I row on...: Model D with PM5

Re: The Pete Plan

Post by MaxMacLaren1 »

Fantastic, great rowing Iain =D> =D> =D>.
Max

Male, 53yrs, 83kg, 181cm
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Thanks Max. A long way to go before I approach my PBs, but we all have to start where we are!

Today invited to join a Canadian friends online 2x(7x1'r1')r5'. Never done 2 sets of intervals before, so uncertain on pacing. Decided to use previous 10x1'r1' 1:52.2 and see how that went:

Time Distance Rate Pace
01:00.0 268 30 01:51.9 - Good strong start
01:00.0 269 31 01:51.5 - Fine so far
01:00.0 270 32 01:51.1 - Makes neg splitting harder!
01:00.0 270 32 01:51.1 - Still OK
01:00.0 271 33 01:50.7 - Tough, playing catch up
01:00.0 271 33 01:50.7 - Glad first set nearly over
01:00.0 272 34 01:50.3 - No sprint, but all I had, glad for 5' rest
01:00.0 267 33 01:52.4 - Not as rested as hoped, outside target
01:00.0 268 33 01:51.9 - back on track, but for how long?
01:00.0 269 33 01:51.5 - Had to push final 20" surprised quicker
01:00.0 270 34 01:51.1 - Eyes closed, hurting
01:00.0 271 34 01:50.7 - Guts alone dragged me back
01:00.0 269 34 01:51.5 - Close to H/D struggling at 1:53 glad to be in company, pulled back at end.
01:00.0 280 39 01:47.1 - Amazing what is possible on last, sufficient to make sets neg split if not all intervals in set. Annoyed set spoilt by previous
14:00.0 3,786 33.2 1:50.9 - 1.3S improvement.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Well impressed at your dedication Iain to keeping this thread alive. As I can`t do my usual cardio of beasting up hills with a loaded rucksac have dusted of the C2 - not rowed since 2015 - this is going to be painful!!!!! So probably only do 2 sessions a week as main focus is climbing strength - will do 1 longish probably 30min & 1 ival session. Not PP I know but will keep u company Iain. Not sure how long I will keep it up.
SO 28.03.2020
30minR20 6942m/20spm/2.09.6
1354m 2.11.3
1370m 2.10.4
1380m 2.10.4
1403m 2.08.3
1436m 2.05.3
Today 01.04.2020
8x500m R3.30 1.51.6/32spm/14.53.5
R1 - 1.50.3/34spm wayyy toooo fast1!!! calm down.
R2 - 1.52.8/32spm
R3 - 1.52.8/31spm
R4 - 1.52.6/32spm
R5 - 1.52.1/31spm
R6 - 1.52.2/32spm
R7 - 1.51.4/32spm
R8 - 1.49.5/35spm
So pleased with that as after mad 1st rep got the pacing pretty spot on. Rowing as tuff as I remember it!!lol. And no its not an April fools joke!!! :D
Born 1957 71kg;6`2"
Image
User avatar
plummy
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 8306
Joined: Fri Jul 07, 2006 8:17 am
I row on...: Model E with PM4
Location: Sale, Cheshire, UK

Re: The Pete Plan

Post by plummy »

Great to see you back on the forum Spider - you've not lost that much pace I see (given a 4 year hiatus) - great stuff.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Glad of the company Spider, welcome back. I will enjoy watching your targets disappear into the distance!

I also did the 8x500. 1:57.1 average last time, but with the resent 4x4' CTC at 1:57.8, clearly room for improvement so intended to target about 1:56:

Time Distance Rate Pace
01:56.0 500 30 01:56.0 - spot on target
01:55.5 500 30 01:55.5 - struggled with pacing, can I keep this up?
01:55.3 500 30 01:55.3 - Ok
01:54.9 500 30 01:54.9 - Starting to feel it, needed to speed up at end
01:54.9 500 29 01:54.9 - Just!
01:54.6 500 30 01:54.6 - Pushed end, glad end in sight
01:53.8 500 31 01:53.8 - Pushed from start
01:48.6 500 36 01:48.6 - only 0.7S after recent SB, not sure how I managed that
15:13.6 4,000 30.7 1:54.2 - 2.9S improvement due to 2.7 higher rating, not looking forward to next time!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

So 3rd 30minR20 session, last sessh was 6942m/2.09.6 - hard but good result:
wup - 1k
30minR20 6942m/20spm/2.09.6
1354m 2.11.3
1370m 2.10.4
1380m 2.10.4
1403m 2.08.3
1436m 2.05.3
7122m/20spm/2.06.3
Good improvement but I`m sure they will slow down from here!!!!
Born 1957 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Great improvement Spider, that is around the pace I will do free rate later this week for the half hour! Waterfall for me today. Last time 2:06.1 and that felt hard, but after the 5x1.5k and 6k knew that I had a substantial improvement in me, so aimed to beat last seasons post 2012 best of 2:05 with 2:05.5 initial target:

Time Distance Rate Pace
12:32.2 3,000 25 02:05.4 - Started strongly, but quickly began to regret faster target
10:25.9 2,500 25 02:05.2 - Couldn't hit 2:05s, more 2:07s, so never hit rhythm
08:05.9 2,000 27 02:01.5 - Surprised myself, long (600M) push for home for SB.
31:04.0 7,500 25.5 2:04.3 - the requisite 1S slower than 5x1.5k, done with higher rating and lower power.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Nice last rep Iain & pacing seemed good.
First of dreaded long interval sessions. 5x1500 wanted to target sub 2.00min
R1 - 06:00.7 1500 26 157 02:00.2
R2 - 05:59.7 1500 27 160 01:59.9
R3 - 05:59.2 1500 27 163 01:59.7
R4 - 05:58.3 1500 27 162 01:59.4
R5 - 05:55.4 1500 28 164 01:58.4
Total - 29:53.3 7500 26 161 01:59.5
SO# pleased with that tho felt pretty tuff.
Born 1957 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Nice session Spidermac significantly negatively split. Did 30' TT as my long distance (after non-Pete inverse pyramids Tuesday reported on "What Training?"). Set 7162M, my post 2012 best as target with 7.2k as stretch target:

Time Distance Rate Pace
05:00.0 1,198 24 02:05.2 After quick start, already seeing 2:07s
05:00.0 1,192 22 02:05.8 Struggling to maintain rating
05:00.0 1,192 23 02:05.8 Pulled average down from 2:06 in last min
05:00.0 1,193 23 02:05.7 Struggling to maintain pace
05:00.0 1,204 23 02:04.6 Boost for single figure time remaining
05:00.0 1,238 26 02:01.2 Pushed final half, finished R37
30:00 7,217 23.5 2:04.7 - Happy to beat targets, suprised power per stroke held up so well.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Today 5x750m r 3:30 (A substituted 2k paced session). Last time 1:58.4 R27 average. But aware I have a 4x1k coming up at 1:57.8 curtesy of an all out CTC effort last month. So chose this as my target to give me some confidence the 1ks will be achievable.

Time Distance Rate Pace
02:56.3 750 28 01:57.5 Started too quickly, finished at 1:59
02:56.1 750 28 01:57.4 Already struggling to hold 1:57s before half way
02:55.8 750 28 01:57.2 Had to speed up at end to keep neg split
02:55.0 750 29 01:56.7 Managed to row as if the last without a sprint
02:49.3 750 31 01:52.9 Pushed from 350M in, why is last so much easier?
14:32.5 3750 28.7 1:56.3 - Very happy with that, confidence boost ahead of next week's 1ks.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Nice last rep Iain. Decided on speed pyramid today - very wary of pacing as have been bitten badly in this session before.
Wup - 2k
R1 - 00:57.4 250 31 0 01:54.8 1096 231
R2 - 01:54.5 500 30 0 01:54.5 1102 233
R3 - 02:51.3 750 30 158 01:54.2 1108 235
R4 - 03:47.5 1000 30 164 01:53.7 1118 238
R5 - 02:49.0 750 31 163 01:52.6 1142 245
R6 - 01:48.5 500 34 163 01:48.5 1243 274
R7 - 00:51.4 250 40 157 01:42.8 1408 322

Total - 14:59.7 4000 31 161 01:52.4 1146 246
So was hoping to go sub 1.53 so pleased with that tho maybe a bit too conservative on first 3 reps but didn`t want the dreaded HD!!!
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

So getting greedy - decided to do a longish row - 10k, thought if going gets tuff can revert to HR capped row. Not sure of target but looking back my 10k times were 13s/500m slower than my pyramid times so thought 2.05.5 would be about right.

Wup - 1k
08:19.9 2000 23 138 02:04.9 917 179
08:16.2 4000 22 147 02:04.0 931 183
08:14.6 6000 21 156 02:03.6 937 185
08:12.3 8000 22 159 02:03.0 946 188
08:07.5 10000 22 164 02:01.8 965
41:10.5 10000 22 152 02:03.5 939 186
Got pacing about right I think - pretty close to max at the moment, but happy for first olng row in a long time & gives some guidance for the 4x2k - gulp!!!!
Born 1957 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Nice negative split on the 10k.

For the last date of the WRC I decided to do a Half marathon despite being tired at the end of the April Fool challenge and after a tough interval session the previous day (see "What Training" thread). Target a green in Meta-nonathlon (1:35:15) So decided to start steadily and see how it goes.

Time Distance Rate Pace
08:46.2 2,000 22 02:11.6 - decided to start faster and slow as required
08:53.8 2,000 21 02:13.5 - still felt comfortable, changed to Watts
08:56.3 2,000 20 02:14.1 - slowed as so far above target
08:54.5 2,000 20 02:13.6 - still felt fine
08:53.0 2,000 20 02:13.3 -
08:52.0 2,000 20 02:13.0
08:49.0 2,000 20 02:12.3
08:46.2 2,000 21 02:11.6 - Starting to tire, concentrating on neg splitting intervals.
08:42.4 2,000 22 02:10.6 - last 10k so cutting loose
08:33.9 2,000 22 02:08.5 - pushed hard
04:29.3 1,097 25 02:02.7 - hard for last 600M.
1:32:36.9 21097 21 2:11.7 - Post 2012 Best by 2 min 18S. 32 Nonathlon points.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Well done Iain - my backside couldn`t face that length of time on the rower!!! You seem to be a bit of a long distance fan - the opposite to myself!!! Time for the 4x2k always a mental battle for me. As last 2k in my 10k was 2.01.8 thought 2.01 split would be an acheivable target if I got the pacing right. Was really unsure about what stroke rate to use on this as seen below.

R1 - 2000m/5:00r 08:04.0 2000 27 02:01.0 979 198
R2 - 2000m/5:00r 08:00.8 2000 25 159 02:00.2 993 202
R3 - 2000m/5:00r 07:56.4 2000 25 161 01:59.1 1013 207
R4 - 2000m/5:00r 07:49.3 2000 27 165 01:57.3 1045 217
Total - 8000m 31.50.5 26 01:59.4 1007 206
Happy with that ).1s faster than my earlier 5x1500m
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Intended to do 60min today but yesterdays row & todays leg blasters put paid to that after first 10min, so decided to turn it into a HR capped row at HR150. Still felt tuff. Head not ready yet to sit on the rower for 60mins & need to start slower!!! Maybe good idea to do easier rows day after long intervals!!!

00:30:00 10:00.0 2351 23 142 02:07.6 879 168
00:30:00 20:00.0 2335 22 146 02:08.4 867 165
00:30:00 30:00.0 2329 21 149 02:08.8 863 164
Totals:
00:30:00 30:00.0 7044 21 146 02:08.3 869 165
Born 1957 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2611
Joined: Thu Sep 04, 2008 1:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Sensible move Spidermac. Personally I always do at least one hour at a modest pace before attempting Hr of Power, it is a long way to go when pushing your limits!

Today 4x2k for me. last times 2:05 average had plenty of room for improvement. But I haven;t done a hard 2k this season so plan was to stay only slightly below target for 3 and then improve the season's best from the last Waterfall (2:05.8), though a sub 8 doable after my first 2 days off in over 2 weeks:

Time Distance Rate Pace
08:19.7 2,000 23 02:04.9 - Had to push from 600M in, but not too tough
08:19.2 2,000 24 02:04.8 - Hard to keep rating (and hence pace) up, 2:07s crept in
08:18.9 2,000 24 02:04.7 - Glad only one left
07:49.5 2,000 28 01:57.4 - Better than expected, started at 1:58 meaning to allow to drop to 2:01, but not one stroke slower than 2:00
32:47.4 8,000 24.7 2:03.0 - Makes the 2:03.3 1500s seem soft when previously daunting.

Very happy with that, 28 Nonathlon points. Next is 4x1k, but may do CTC first.
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: The Pete Plan

Post by spidermac »

Impressive last 2k Ian, 4x1k for me - always found this hard to judge pacing as always tempted to go too fast in R1 !
Wup - 2k

R1 - 1000m/5:00r 03:49.7 1000 33 159 01:54.8 1095 231
R2 - 1000m/5:00r 03:48.9 1000 33 0 01:54.4 1103 233
R3 - 1000m/5:00r 03:48.0 1000 33 163 01:54.0 1113 236
R4 - 1000m/5:00r 03:47.4 1000 34 163 01:53.7 1119 238
Total - 15:14.0/33spm/161HR/01:54.2split
That felt hard. Happy to rate higher spm at Petes recommended rate, as been struggling a bit to get rate up.
Born 1957 71kg;6`2"
Image
Post Reply