The Pete Plan etc

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Re: The Pete Plan etc

Post by spidermac »

Great minds think alike Iain - same session & situation for me - not much sprinting recently.
Great improvement & nice -ve splitting, you seem to be over your dip in form - onwards & upwards. =D> =D>
Have had a bit of a dip myself this week with a couple of HD`s so wasn`t sure how today would go.
Last time was 1.42.4/35spm/159HR
Wup - 3k
Time DIst spm HR split Prev
01:00.0 287 35 157 01:44.5 (1.44.5)
01:00.0 288 34 161 01:44.1 (1.43.8)
01:00.0 290 34 163 01:43.4 (1.43.4)
01:00.0 292 35 165 01:42.7 (1.43.0)
01:00.0 293 35 166 01:42.3 (1.42.7)
01:00.0 294 35 167 01:42.0 (1.42.3)
01:00.0 294 36 165 01:42.0 (1.42.0) - there goes the -ve split. Starting to doubt I can finnish so pace prob spot on!! :lol:
01:00.0 295 37 165 01:41.6 (1.41.3)
01:00.0 295 38 165 01:41.6 (1.41.0)
01:00.0 297 40 164 01:41.0 (1.39.6) - paid for the middle intervals!!! :evil:
10:00.0 2926 35 163 01:42.5 (1.42.4)
CD - 2k
Well happy with that almost matched last time, should have been a bit more conservative R4-6 but hey ho no HD!! Definitely a high spm for me! :lol:
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Re: The Pete Plan etc

Post by Iain »

Great session Spider. Really impressed that you maintained your rating for the first half before you had to trade rate for pace. To me equal distance / time counts as negative splitting, so you succeeded! Surprised your HR was dropping for the last 4. Does that reflect slowing at the end when previously you had been speeding up?

I have not got any quicker, just been more conservative with pacing. With less sessions and sleep I cannot expect to reach previous peaks. Just reducing targets has led to me setting challenging targets that will sometimes be too ambitious while feeling I am "failing" as results decline. In the hope of restarting some momentum, I have decided to restart PP sessions at a significantly slower pace. This should give me the opportunity to do a significantly faster last interval and so set initial SBs for the shorter distances.
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Re: The Pete Plan etc

Post by spidermac »

Sounds like a good plan Iain.
Had my 2nd covid jag yesterday so not sure how today would go. Decided to do a 30minR20 with HR cap of 138.
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1438 20 134 02:05.1 (2.05.4)
06:00.0 1441 20 138 02:04.9 (2.05.0)
06:00.0 1428 20 138 02:06.0 (2.05.6)
06:00.0 1412 20 137 02:07.4 (2.06.4)
06:00.0 1406 20 139 02:08.0 (2.07.0)
30:00.0 7121 20 137 02:06.3 (2.05.9)
CD - 2k
OK till the 18min mark then started to feel a bit shaky!! slowed down a bit so I could finnish but HR didn`t drop. Happy to get some sort of session done.
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Re: The Pete Plan etc

Post by spidermac »

Felt up for some punishment today so decided on 60min TT. :D Only did one last year - 14896m/24spm/157HR/2.00.8. Hoping to break 15k but wanted to beat this score whatever.
wup - 1k
Time Dist spm HR split Prev
10:00.0 2470 26 145 02:01.4 (2.02.2)
10:00.0 2483 26 151 02:00.8 (2.01.7)
10:00.0 2502 26 157 01:59.9 (2.00.8)
10:00.0 2510 27 159 01:59.5 (2.00.5) - over the hump time to refocus!
10:00.0 2524 27 161 01:58.8 (2.00.2)
10:00.0 2564 29 164 01:57.0 (1.59.3) - sprint at the end some 1.42`s obviously didn`t go hard enuff :lol: :lol: .
01:00:00 15051 26 156 01:59.5 (2.00.8)
CD - 2k
Well pleased with that result as only been over 15k twice before, last & best effort was 2013 - 15207m, so maybe on the cards this year!!! :D +154m & -1.3sec on split. Pacing a wee bit conservative in first 30mins but then started to ramp it up. Plan was not to go under a 2.00 split till after 30mins - almost !!! 10k & 30 mins may need some attention!!! :shock: Has given me some confidence back after feeling I was stagnating.
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Re: The Pete Plan etc

Post by Iain »

Spider, superb hour of power, especially for someone who doesn't do the long distances! Well yesterday I tried the CTC, 6 attempts over 2 sessions all failures (best set a 500m standard of 1:48.7, first). Both quicker than plan of 1:51 (thanks Plummy and Allen for target) and HR stayed low (possibly HRM not reading correctly), so H/D and only got worse. So today determined to get it done. As I said on the CTC thread I set 3:45 on monitor (to get a 1k time) but with a split to show 3:20. Same 1:51 initial trget but accepted that 1:52s better than 1:49s.

Time Dist Rate Pace HRmax(%) HRmin(%) comment
00:50.0 226 32 01:50.6 136 72.7% 116(62) - Start fairly comfortable
00:50.0 229 34 01:49.2 140 74.9% 130(70) - Upped pace towards end of interval, don't know why HR stayed low
00:50.0 228 34 01:49.6 151 80.7% 139(74) - Feeling it but not giving up again
00:50.0 229 34 01:49.2 172 92.0% 151(81) - Legs tying up, late to reduce slide
00:25.0 113 38 01:50.6 172 92.0% 149(80) - Amazed I kept it going on less than 1/2 slide.
3:45 1024 33.9 01:49.9 172(92) . - Very happy, rounded down to 911 as total 1 less than intervals.

So only 1.6S slower than one of my better SBs last season, very happy with that, but really feeling it in my legs now.
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Re: The Pete Plan etc

Post by JonT »

Great effort Spider. Congratulations.

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The Pete Plan etc

Post by JonT »

Seventh time lucky Iain! =D> =D> I certainly wouldn't have the tenacity to keep having a go after six failed attempts.

I am becoming a big fan of the Rowalong Mid Tier rows from the 5k programme. Today's session was 8x3mins 1:30r at r28 with a target pace between 5k+1 and 5K+3. I have not been doing a lot on the rower since the start of the season because of holiday, rugby referee commitments and injury, so I set the target at 5k+3. I ended up somewhere in the middle of the range. One challenge that I have with these sessions is that if I listen to John and really focus on my technique, my pace (and HR) lift significantly. This is great news in terms of lifting my game, but makes keeping to the target pace quite tricky.

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Re: The Pete Plan etc

Post by Iain »

Thanks Jon. I was born stubborn, only wish I could implement it during a row to get them done rather than be forced to keep repeating. In truth 3 of the attempts saw me dropping off pace after under a minute, so not such a great feat. I have the same issue with good form and maintaining modest paces. I would really struggle to get this done as 28SPM for me would be 3+S / 500m faster than I could currently do a 5k. My post 2012 best 5k done 4 months ago (before i lost a lot of fitness) averaged 27SPM. Impressed how low your HR was on this. If I have a go, i think I will ignore the SPm recommendation and go with the pace alone. I would still be well above 90% HRmax by the 2nd interval! Glad you are returning to fitness after your injury.

- Iain
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Re: The Pete Plan etc

Post by JonT »

Iain wrote: Tue May 25, 2021 7:02 am I would really struggle to get this done as 28SPM for me would be 3+S / 500m faster than I could currently do a 5k. If I have a go, i think I will ignore the SPM recommendation and go with the pace alone.
Iain - to be more precise. The recommended rating for the piece is your 5k rating. I have just looked at my PB from last season. I was certain that I rowed it at an eye-watering 32 but it turns out it was in fact 28. So I am at the correct rating for the piece.
Iain wrote: Tue May 25, 2021 7:02 am Impressed how low your HR was on this
I was quite pleased with it given I could see I was at the same % as John...until he pointed out during the video that he was talking through the whole piece (which obviously adds a significant cardiac load) and that he had just polished off a big lasagne dinner :shock: #-o
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Re: The Pete Plan etc

Post by Ian Bee »

I can't quite decide if it would help to have JS gently reminding me of objectives, or whether I would miss the pure distraction of my chosen Netflix/Prime distraction Image. Good work in any case Jon.

Today was Fletcher wk6.3: 7min: 26 spm @2:02.0, then 8min: 20 spm @2:11.0 (four rounds, 4r).

It's quite sobering how a target of 2.11.2 is well within tolerance whereas 2.11 requires concentration to hold.... Don't want to push targets on too quickly- the thought of paces in the 2:01 range aren't exactly motivating me, particularly with the Fletcher sequence of this and next week being relatively heavy Image

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Re: The Pete Plan etc

Post by spidermac »

Thanks for the comments guys. A crash back to reality yesterday - HD on CTC after going out too hard!!! :shock: Not ballsy enuff like Iain to have another go so left it till today so gave it another go. Decide to lower drf back to 120 so could keep spm hi. Surprisingly nippy felt the HD`s again in 3rd 50secs but was determined to finnish!!!
Wup - 4k
Time Dist spm HR split
00:50.0 238 36 153 01:45.0
00:50.0 240 36 161 01:44.1
00:50.0 239 37 162 01:44.6
00:50.0 245 41 163 01:42.0
03:20.0 962 37 159 01:43.9
CD - 2k
Apologies JonT!!!
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Re: The Pete Plan etc

Post by Iain »

Well done Spider, nice and consistent and managed to get a lot faster in the last interval ^O^ =D> ^O^ . Despite your significantly lower HRmax, my HR lagged yours until about 20S from the end (if you can believe the output). How hard a warm up did you do and how long was there between your last "harder" part of that and starting the CTC? I think I left too long. Of course you also knocked the rest of us down as well as Jon, so now I am in the all lightweight Boat 3 (except for our lady), surprisingly (especially on a fast CTC), Boat 4 has its full complement of 3 heavies behind us. Intelectually I understand why this is so tough as we are working anaerobically while the aerobic system gets up to speed and generate significant oxygen debt some way from home, so staying confident that we can finish is a real mental struggle. At least in a 2k when we hit similar levels the increase is levelling off rather than destined to continue increasing to the end!

Ian, another good controlled session, looks like you are adapting well.

Jon, that's a relief. May move on to something simiar. I think I will be doing more of the 5k plan type intervals for the near future and these would fit in to that.
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Re: The Pete Plan etc

Post by spidermac »

Hi Iain, thanks but not that consistent see 3rd 50s!!! I did an EM wup he used for a 1k TT.
details below
4min easy rowing @20spm/ 45s @24spm/ 1.15sec easy at 20spm/45s@26-28spm/1.15sec again @20spm/ 45s@30-32spm/2min easy @20spm/30sec @34spm/
2min easy @20spm/30sec@34spm(target pace)/2min easy/15 strokes above target pace & rate/ 2min easy.
Quite a long wup ( for me!!) but gets a good sweat on & HR up.
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Re: The Pete Plan etc

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Some metre munching a la Mr Murray - 3x15minR60s at various spm.
Wup - 1k
Time Dist spm HR slit
15:00.0 3611 21 144 02:04.6 - 10min@20/5min@22
15:00.0 3623 22 150 02:04.2 - 5min each @ 20/22/24
15:00.0 3634 23 152 02:03.8 - 10min @22/5min @24
45:00.0 10869 22 148 02:04.2
Very sweaty not used to these tropical temps of 14 degrees!!
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Re: The Pete Plan etc

Post by Iain »

Jon, thanks for the validation. Spider, thanks for the info, may try it if I have the time. Good solid session today. I did 20x500m r1' Fartlek (rests averaged about 2:30). Averaged 2:03.5 R22.8. Last 3 2:01.6 R23, 1:58.7 R24 and 1:52.5 R30. SO plenty left.
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Re: The Pete Plan etc

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Nice session Iain. A 30minR20 for me today HR cap of 138. Hot & humid in edinburgh - affected me big time I think.
Last time - 2.06.3/137HR/20spm/7121m
Wup - 1k
time dist spm HR split Prev
06:00.0 1432 20 134 02:05.6 (2.05.1)
06:00.0 1431 21 138 02:05.7 (2.04.9)
06:00.0 1412 21 135 02:07.4 (2.06.0)
06:00.0 1394 20 138 02:09.1 (2.07.4)
06:00.0 1387 20 139 02:09.7 (2.08.0)
30:00.0 7056 20 136 02:07.5 (2.06.3)
CD - 2k
Total sweat fest & good bit slower than last time. Missed the spm target a few times.
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The Pete Plan etc

Post by JonT »

I've had a couple of steady UT2 session this week and then did a Rowalong session this morning. I had my second AZ jab on Friday. After the last one I was tired for a couple of weeks and my HR was through the roof as soon as I even sat on the erg, so I was interested to see what happened this time.

The session was another 5K mid-tier session. The format being 3x12 min 2:00r with pace and rating as follows:

Row Each 12 minute interval as:
6min at 18spm / 2K+20 (5K+15)
4min at 22spm / 2K+16 (5K+11)
2min at 26 spm / 2K+9 (5K+4)


I actually found this pace at r18 a bit of a struggle in the first interval, but settled down to it eventually.I suppose starting a session (after warm up ) with an 8.7 spi interval is never going to be that simple.

I messed up programming Ergzone, so I ended up doing the session in two parts.

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Re: The Pete Plan etc

Post by Iain »

Brave to do 30R20 in the heat Spider, neat job. Jon, not surprised you struggled with the R18, the paces of the others at only 1S/500m/SPM are a lot easier. Well done on completing it all.

First conventional long intervals for me (excluding April's CTC) since mid-March! Attempted 4 x 2k, set 2:03 as target as part of my reset with the hope of a decent last for the Nonathlon.

Time Dist Rate Pace HRmax(%) HRmin(%) comment
08:10.1 2,000 23 02:02.5 169(90) 101(54) - Controlled
08:09.3 2,000 24 02:02.3 173(93) 116(62) - feeling it, had to push on twice
08:05.4 2,000 24 02:01.4 177(95) 121(65) - harder than expected, but well within reach
24:24.8 6000 23.7 2:02.1 177(95) 101(54) - H/D start of 4th, decided better to have a longer break before.

7:51.0 2,000 28 1:57.8 177(95) 104(56) - Will do as a target!
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Re: The Pete Plan etc

Post by spidermac »

Nice work boys. I find it difficult to get a good rythm on R18 as well JonT. Iain - maybe a bit too ambitious if 2.03 was your target!!!
An EM wout today - 4x10min R30s at various spm.
Wup - 1k

10:00.0 19 135 02:06.9 - 5/3/2min @ 18/18/20spm
10:00.0 19 142 02:06.3 - 5/3/2min @ 18/20/20spm
10:00.0 21 147 02:05.4 - 5/3/2min @ 20/20/22spm
10:00.0 21 150 02:04.9 - 5/3/2min @ 20/22/22spm
40:00.0 20 145 02:05.9 (9531m)
CD - 2k
Logcard went on the blink so had to retrieve details from my notes & C2 utility!. :twisted: Very sweaty.
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Re: The Pete Plan etc

Post by Ian Bee »

Well done all. Hitting the mark is a triumph 👍

I've had a few HD/rating failures in a row this week. Could be the heat/circuit training/HM combination, but onward and upward!
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Re: The Pete Plan etc

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Struggling a bit as well Mr Bee in the heat - a shock to the system!! Thought I would opt for an easier session!
30minR20 HR cap 138.
Wup - 1k
Time Dist spm HR split prev
06:00.0 1431 20 132 02:05.7 (2.05.4)
06:00.0 1434 20 136 02:05.5 (2.05.0)
06:00.0 1420 20 138 02:06.7 (2.05.6) - heat stroke kicking in. :lol:
06:00.0 1408 20 138 02:07.8 (2.06.4)
06:00.0 1388 20 139 02:09.6 (2.07.0)
30:00.0 7079 20 136 02:07.1 (2.05.9)
CD - 1k
So much for an easy wout, another sweat fest :shock: . May have to have another go with the C-breeze. :shock:
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Re: The Pete Plan etc

Post by Ian Bee »

Often thought about a breeze, even more so now that Eric the dog is likely to jump at me when I leave the door open to the rowing pain cave.... Good going Spider!

Fletcher wk7.4 today: 6min: 26 spm @2:01.7 (5k pace), then 16min: 20 spm @2:10.7 (FM pace), three rounds. Felt this was going to be easier than the previous few days (not as warm, another day away from the HM etc) but it's still a tossup sometimes.

As it was, I could feel that the speedy sections needed effort but it wasn't out of reach. 6 minutes is in the territory of being short and easy to distract. Not entirely convinced that 16 minutes @ FM is helping though Image

Finished it though - and after a couple of failures that put a spring in my step. Not happy about the Bluetooth failure from ergzone though - I definitely did that final rep!!!

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Re: The Pete Plan etc

Post by spidermac »

Nice regroup Mr Bee. Decided I need to do some hi spm stuff. Haven`t done a proper PP session for circa 6 weeks so thought the memory had faded enuff to give 8x500 a go !!!! :lol:
Wup - 3k
Time Dist spm HR SPlit Prev best
01:45.5 500 34 154 01:45.5 (1.45.2)
01:45.3 500 34 158 01:45.3 (1.44.9)
01:44.9 500 34 161 01:44.9 (1.44.5)
01:44.6 500 34 164 01:44.6 (1.44.1) - still a bit in the tank but how much?? :shock:
01:44.3 500 35 163 01:44.3 (1.43.9) - time to up spm.
01:43.9 500 36 163 01:43.9 (1.43.8)
01:43.3 500 37 163 01:43.3 (1.43.4)
01:42.6 500 39 163 01:42.6 (1.42.6)
13:54.3 4000 35 161 01:44.2 (1.44.0)
CD 2k
Pleased with that, could probably have matched previous best but went off fairly conservatively. :lol: Happy not to have lost too much sprint speed after all that low spm distance stuff.
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Re: The Pete Plan etc

Post by spidermac »

Mileage day for me today. 4x10minR90s.
Wup -1 k
Time Dist spm HR SPlit
10:00.0 2364 18 137 02:06.9
10:00.0 2429 20 146 02:03.5
10:00.0 2475 22 151 02:01.2
10:00.0 2493 24 152 02:00.3
40:00.0 9760 21 146 02:02.9
CD 1k
Felt tired on last segment @24spm couldn`t get the split much lower!! :shock:
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Re: The Pete Plan etc

Post by spidermac »

Another hot day in Edinburgh. Decided on some power strokes - 12x1minR45; R1-9 @ 170 drag; rest 3mins; R10-12 @125drag R45s.
Last time - 1.47.9/3335m/154HR/26spm
Wup - 2.5k
Time dist spm HR split Prev
01:00.0 247 19 133 02:01.4 (2.01.9)
01:00.0 258 21 136 01:56.2 (1.56.7)
01:00.0 266 22 144 01:52.7 (1.53.2)
01:00.0 268 23 146 01:51.9 (1.52.7)
01:00.0 276 25 151 01:48.6 (1.49.0)
01:00.0 277 25 153 01:48.3 (1.48.6)
01:00.0 283 27 156 01:46.0 (1.46.3)
01:00.0 284 27 157 01:45.6 (1.45.6)
01:00.0 292 29 160 01:42.7 (1.43.0) - now have 3mins rest. :D
01:00.0 292 31 157 01:42.7 (1.42.3) - DRF down to 125.
01:00.0 296 33 164 01:41.3 (1.41.3)
01:00.0 304 38 166 01:38.6 (1.39.0)
12:00.0 3341 26 151 01:47.7 (1.47.9)
CD - 2k
Missed target spm on quite a few rounds but pleased to beat last times as my 5th day on the rower, & managed a faster last round all at a lower average HR.
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