The Pete Plan etc

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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Nice work spider.

Still finding feet with pace, and seemingly not successfully...

Get the excuses in: slept badly (blame the dog barking every hour) and had a delayed response to body pump on Monday. Sound reasonable.

Week 3.3 of Pete with sliding targets - didn't feel this was going to be achievable before I started, so I likely psyched myself out of a decent session before the warm up Image

First two reps were ok, third the wheels came off so I'm just relatively happy to finish.

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Re: The Pete Plan etc

Post by spidermac »

Not surprised Ian thats a big jump in pace between the 3k & 2.5k!!
Today a wout I trieda few weeks ago but onky managed 7 reps so set off a bit more conservatively this time.
10x1500m Rest 60s
wup - 1k

06:00.4 1500 26 139 02:00.1
05:59.2 1500 26 143 01:59.7
05:58.7 1500 26 144 01:59.5
05:58.3 1500 26 146 01:59.4
05:57.6 1500 26 147 01:59.2
05:57.5 1500 26 148 01:59.1
05:57.1 1500 26 148 01:59.0
05:56.7 1500 26 149 01:58.9
05:56.1 1500 26 149 01:58.7
05:55.6 1500 26 149 01:58.5
59:37.0 15000 26 146 01:59.2
CD - 1k
That was pretty tuff mentally - a lot of long intervals!! HD`s appearing at R7. wanted to keep spm down a bit - pleased with the consistency. HR didn`t go too hi but legs were feeling it!!
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Re: The Pete Plan etc

Post by spidermac »

Felt tired today - too many tasks in the new house!!! :evil: :evil: 30minR20 today keeping with the travis ethos of maintaining a constant pace rather than go by HR.
Wup - 1k
Time Dist spm HR split Prev HR
06:00.0 1428 20 123 02:06.0 (130)
06:00.0 1429 20 124 02:05.9 (132)
06:00.0 1429 20 128 02:05.9 (137)
06:00.0 1429 20 131 02:05.9 (138)
06:00.0 1429 20 134 02:05.9 (141)
30:00.0 7141 20 128 02:06.0 (135)
CD - 1k
Bizzare felt quite hard work but HR was a lot lower!!. #-o Also saw a RHR of 48 before last wout normally lowest is around 54/53 before a wout - getting fitter? or getting older!! :lol: :lol:
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Re: The Pete Plan etc

Post by spidermac »

Still tired!!! Today a 36min countdown starting at 18spm & increasing 2 spm per interval.
wup 1k
Time Dist spm HR split
08:00.0 1865 18 0 02:08.6
07:00.0 1675 20 0 02:05.3
06:00.0 1458 22 0 02:03.4
05:00.0 1226 24 0 02:02.3
04:00.0 997 26 141 02:00.3
03:00.0 760 28 148 01:58.4
02:00.0 520 30 151 01:55.3
01:00.0 268 32 154 01:51.9
36:00.0 8764 22 148 02:03.2
CD - 1k
Lost HR data for first half. Legs feeling heavy!!!
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Re: The Pete Plan etc

Post by JonT »

That's a great session from someone who is tired Spider. 36 minutes of increasing rating and no rest is always going to be tricky. =D> =D>
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Re: The Pete Plan etc

Post by Ian Bee »

Nice session Spider!

Starting Pete at round 1 with some targets to aim at.

I don't much like sprinty reps (loosely defined in my case), so it was quite a measured session this morning. I had an average target of 2.03 from last time to match, and that proved a very shabby target.

Cool weather undoubtedly helped, and it was all calm and steady. HR gave up early on but in terms of perceived effort, it was no more than 6/10....



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Re: The Pete Plan etc

Post by spidermac »

Thanks guys!! Mr Bee that looks like pretty low spm for 500m reps!!!
Power strokes today 12x1minR45s. First 9 sets @drag 170;rest 3mins;3sets @drag 120. Various spms.
Wup - 4k
Time Dist spm HR split Prev
01:00.0 244 19 137 02:02.9 (2.01.4) - drag 170
01:00.0 257 20 143 01:56.7 (1.56.2)
01:00.0 267 22 150 01:52.3 (1.52.7)
01:00.0 268 22 149 01:51.9 (1.51.9)
01:00.0 275 24 153 01:49.0 (1.48.6)
01:00.0 278 25 159 01:47.9 (1.48.3)
01:00.0 282 26 157 01:46.3 (1.46.0)
01:00.0 285 26 163 01:45.2 (1.45.6)
01:00.0 292 29 161 01:42.7 (1.42.7)
Rest 3mins
01:00.0 289 31 156 01:43.8 (1.42.7) - drag 120
01:00.0 295 33 160 01:41.6 (1.41.3)
01:00.0 301 38 163 01:39.6 (1.38.6)
12:00.0 3334 26 154 01:47.9 (1.47.7)
CD - 2k
Wee bit down on last time, but overstroked almost every rep last time!!!
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Re: The Pete Plan etc

Post by Ian Bee »

Spider: partly trying to built up power, and partly that I never particularly rate that high. Something to work on as the pace creeps up no doubt. Nice work on yours though. I can't help but think of be flapping too much to change the df in that short rest.

Today's session was WK 1.3, 5x1500m, 5r. Target from last time was (once again) slack at 2.04. It was cool enough to sight a better target from the off, and I stuck to a limit of 22spm which (leading from the above) was quite satisfying.

Sub 2.02 for next time Image

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Re: The Pete Plan etc

Post by spidermac »

Nice & consistent Mr Bee.
Level 4 for me today. 176/184/176/184 sequences
wup - 1k
Time Dist spm HR SPlit
10:00.0 2359 18 130 02:07.1 (+10m)
10:00.0 2269 18 147 02:12.2 (-113m)
10:00.0 2365 18 144 02:06.8 (+16m)
10:00.0 2406 19 154 02:04.6 (+24m)
40:00.0 9395 18 143 02:07.7 (-63m)
CD - 1k
Disaster struck at 25mins in C breeze blew off changing the drag massively had to stop & readjust!! Hence the slow split, but just carried on still a good session.
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Re: The Pete Plan etc

Post by spidermac »

4x1k today Gulp! :shock: HD`d on this last week so was pretty apprehensive.
Last time was in March - 1.48.3/33spm/159HR
Wup - 2k
Time dist spm HR split Prev
03:38.4 1000 32 157 01:49.2 (1.48.9)
03:37.8 1000 32 164 01:48.9 (1.48.6)
03:37.8 1000 33 166 01:48.9 (1.48.3)
03:37.0 1000 34 162 01:48.5 (1.47.6)
14:30.9 4000 32 162 01:48.8 (1.48.3)
CD - 2k
Think this was a maximum effort at the moment. Hr came down a lot lower in rests ( below 100 each time), a lot lower - may be a bit fitter but lost a bit of power. Thinking of doing waterfall in the next week then getting back on the PP horse!! :shock:
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Re: The Pete Plan etc

Post by Ian Bee »

Feel the pain from afar Spider. Impressive reps ImageImageImageImage

Today was PP WK 2.1, delightful short pieces with the objective to keep the rate a little more respectable and knock 2-3 seconds off the average from last time (1.57).

Kind of felt like the pace was about right, though rating at 30 was rather unnatural after months of long distance, low rate. Will be interesting to see if I can nibble it down a touch more over the next few cycles while making the spm seem more normal.

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Re: The Pete Plan etc

Post by spidermac »

Big improvement Ian & spm looking better.
Today a maintenance wout for me after hard days DIY!!
Wup - 1k
Time dist spm HR split
06:00.0 1429 20 128 02:05.9
06:00.0 1429 20 132 02:05.9
06:00.0 1429 20 136 02:05.9
06:00.0 1429 20 138 02:05.9
06:00.0 1428 20 139 02:06.0
30:00.0 7142 20 134 02:06.0
CD - 1k
HR a bit higher than last time but not a surprise!!!
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Re: The Pete Plan etc

Post by Ian Bee »

Still respectably low there Spider. See below Image

Can't put my finger on why this went south quite so severely, but I couldn't hold my spm target easily (24) and the pace (which in terms of perceived effort seemed quite reasonable) provoked a high heart rate. Nowhere near peak pace, but a handful of seconds faster than last time.

Thinking cap on

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Re: The Pete Plan etc

Post by spidermac »

Nice last rep Ian. I use HR as a guide but try not to let it rule my effort too much!!!
Waterfall for me - not done this for a few months so not sure what target was.
Best on this comeback is 1.54.2/29spm/161HR :shock:
Wup - 2k
Time Dist spm HR split Best
11:30.8 3000 29 161 01:55.1 (1.54.6)
09:32.2 2500 29 163 01:54.4 (1.54.4)
07:33.9 2000 31 164 01:53.4 (1.53.3)
28:36.8 7500 29 162 01:54.4 (1.54.2)
CD - 2k
Was probably a wee bit conservative on first rep but really didn`t want to HD on this session & pretty close to best! :D 2 PP sessions in a week - steady!!! :lol:
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Re: The Pete Plan etc

Post by spidermac »

Had a go at the CTC today - as others have said I won`t be rushing to repeat this one!!!! SImilar but shorter than the PP pyramid ( & that is VERY painful if the wheels come off) went about 90% up to 500m then see what was left - think the pacing was pretty spot on for me! :D
wup -3k
Time dist spm HR split
00:19.4 100 50 102 01:37.0
00:38.8 200 39 140 01:37.0
00:59.4 300 37 0 01:39.0
01:23.0 400 35 0 01:43.7
01:46.0 500 33 0 01:46.0
01:23.8 400 34 0 01:44.7
01:01.3 300 35 148 01:42.1
00:39.4 200 40 151 01:38.5
00:18.8 100 45 148 01:34.0
08:29.8 2500 36 137 01:41.9
CD - 2k
Happy with that. Couldn`t quite get up to speed on 1st 100m probably not enuff wup but I am too impatient to do more than 3k!!! :lol: :lol:
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Re: The Pete Plan etc

Post by spidermac »

Easier session today - 30minR20
Wup - 1k
Time DIst spm HR split
06:00.0 1428 20 0 02:06.0
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 134 02:05.9
30:00.0 7141 20 134 02:06.0
CD - 1k
Tired today so this hit the spot.
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Re: The Pete Plan etc

Post by Iain »

Ian & Spider, putting me to shame! 2 weeks of no rowing so had to do the CTC. 3 days of attempts (but Monday's was only 1 attempt cut in 300m as feeling very sluggish). Today 3 attempts, first 2 1800m together. Then:

Time Distnc Rate Pace Hrmax(%) Hrmin(%) - Comment
00:20.4 100 44 01:42.0 154(82) 115(62) - Kept rating down, good start, C-breeze over fan!
00:42.0 200 39 01:45.0 163(87) 114(61) - Surprised with pace at that rating, still comfortable
01:05.0 300 35 01:48.3 172(92) 128(68) - Getting hard, much lower rating than usual
01:28.3 400 33 01:50.4 178(95) 131(70) - Struggled with HD demons, legs weakening
01:56.7 500 29 01:56.7 177(95) 138(74) - Slowed to 2:04 and limped second half, not H/D again!
01:30.1 400 31 01:52.6 180(96) 142(76) - Can't get rating up, but still going!
01:06.8 300 33 01:51.3 180(96) 146(78) - Legs jelly in second half, daren't sprint yet
00:42.1 200 44 01:45.3 175(94) 150(80) - Shortened stroke, may finish!
00:20.1 100 54 01:40.5 173(93) 151(81) - Little leg movement, happy to get it done!
9:11.5 2500 34.6 1:50.3 180(96)

CHecked DF at end. Usually 120, was down to 94, amazed producing respectable work per stroke on such a low DF. Probably helped me get it done!
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Re: The Pete Plan etc

Post by Ian Bee »

Eye watering spm at the end Iain ImageImageImage

Second time around for PP wk3.3 for me. First time was a dog's dinner in terms of pace target achievement failure. I deliberately set my targets much more modestly to finish with negative splits, so it wasn't a radical suprise to see a slower overall pace. But.... The wheels did not fall off, and I should be able to see this session through a tad faster in due course.

Maybe.

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Re: The Pete Plan etc

Post by Iain »

Duplicate
Last edited by Iain on Wed Sep 01, 2021 11:07 am, edited 1 time in total.
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Re: The Pete Plan etc

Post by Iain »

Ian, nicely done. Its easy to rate up when you don't need to breathe and are hardly moving your legs and with low DF! I have rated in high 70s for 100m at 150DF, but the problem is that I risk coming off the seat!
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Re: The Pete Plan etc

Post by spidermac »

Well done on completing the CTC Iain - not an easy session. =D> Mr Bee nice -ve split!!! =D> =D> Been slacking this week no rowing till today, Big hill day yesterday so legs not up to much - decided 30minR20 was order of the day.
wup 1k
Time Dist spm HR Split
06:00.0 1429 20 0 02:05.9
06:00.0 1428 20 0 02:06.0
06:00.0 1428 20 0 02:06.0
06:00.0 1428 20 0 02:06.0
06:00.0 1428 20 0 02:06.0
30:00.0 7139 20 0 02:06.0
CD - 1k
That felt hard work!! :shock: but happy to do some kind of wout.
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Re: The Pete Plan etc

Post by Ian Bee »

Spider - that's going to hit the spot.

Back to WK 1.1 for me. Last time around was 1.58 average.....

In the event, I settled (very broadly!) into 55/54 pace so that's where I left it until the penultimate rep when I felt a rush of blood and went out too quickly. Final rep was therefore a banker to make sure the session wasn't a HD.

SPM was wild and pacing a little ratty, so room for improvement. Fun expected for next time through ImageImageImage

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Re: The Pete Plan etc

Post by spidermac »

Nice readjustment Ian after R2!! =D> Last week was a disaster only 1 rowing session. :evil: Back a bit tweaked from work on the house :twisted: but determined to do somethong today - latest EM workout fitted the bill:
2x20minR60s Set 1 - 4min@20+1min@24spm Set 2 4min@20spm+1min@26/28spm
wup - 1k
Time Disy spm HR split
20:00.0 4648 21 0 02:09.0 - HR dropped out!
20:00.0 4708 22 139 02:07.4
40:00.0 9356 21 139 02:08.2
CD - 1k
Happy to do a wout. Back was pretty tight for first set then loosened up a bit.
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The Pete Plan etc

Post by JonT »

Well done all for keeping this thread, and your training going.

I have been doing steady sessions at r22-22 and so had nothing to report really.

Today I tried the RowAlong 40min push pace row from the 10K plan.....with some trepidation. This is 10x4min starting at r18 and 2K+25 pace. The pace increases by 2 seconds every 4 minutes. Rating steadily increases to r28 for the last 4 mins. Given how hot it is here and the fact that I am nowhere near my 2K pace at the moment, I started at 2k+27. The data in the image tells me this was a wise move.

Weirdly, the session was not as bad as the data makes it look.

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Re: The Pete Plan etc

Post by Ian Bee »

Feel your pain @JonT - not appreciating this turn of warm weather (for erg work or circuit training). Nice work though.

PP wk1.3, last time through suggested a target of 2.01 which is getting towards the fruitier end of long session pace.

Started out fine, but I couldn't hold the spm to 22 without real focus for any length of time which was a little annoying. Plus side, ignoring the rather high HR, I held my target (if slightly scattered). Next time through will definitely be taxing. Hoping for much cooler weather !!!!

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