The Pete Plan etc

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Re: The Pete Plan

Post by spidermac »

Great to see this thread getting a bit of attention again. Good to see u back Iain. Had quite a hard day working for the Mrs yesterday so decided on some UT1 work. 40min R20 but doing a 1min burst at 24spm for 1min every 5th minute.
Last time was 2.07.6/20spm/143HR/9398m
Wup - 1k
Time Dist spm HR split Prev
10:00.0 2426 21 129 02:03.6 (2.08.9)
10:00.0 2420 21 141 02:03.9 (2.06.2)
10:00.0 2402 21 144 02:04.8 (2.06.2)
10:00.0 2386 21 145 02:05.7 (2.09.3) - had to slow a bit as HR wasn`t coming down much after the 1min@24`s :evil:
40:00.0 9634 21 139 02:04.8 (2.07.6)
CD - 1k
Not far off my 4x10min/1min rest from a few days ago!! at lower HR. :shock: A 2.8sec improvement & +236m - but this time done after a rest day & a LOT cooler :D . That hour of power must have worked!!!! :lol:
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Re: The Pete Plan

Post by stumpy »

Good result there Spider.
Spent most of the last two days helping youngest sprog to move house so not really keen to erg 8k today but got on and did it anyways target 2:31
8000m 39:44.6 2:29.0 r20 136/144 HR.
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Re: The Pete Plan

Post by Iain »

Spider, good to see the strong aerobic improvement. On a 60' easy row my HR was 10 higher than 6 weeks ago, must get back to regular training! Colin, well done on completing the distance when not in the mindset.

Convinced I have lost significant muscle, so added a strength session today. 10 x 100m r1:30 done at higher DF than usual and 10MPS. Started at 1:54 and finished last 2 at 1:48.5, by far the highest work per stroke I have done in years. Finished up with twisting sit ups and press ups.
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Re: The Pete Plan

Post by spidermac »

Good effort Stumpy - far too easy to just not bother/HD when your head isn`t in it. Work your weaknesses Iain - always a good ploy!!!
Today was 8x500 after HD a few days ago. Not feeling that fresh as RHR was a bit elevated but didn`t want to put it off. Last time blew the doors off on R7 :evil: so used session before as target - 1.44.9/34spm/164HR.
Wup - 3k
SPlit Dist Spm HR Split Prev
R1 - 01:45.8 500 33 158 01:45.8 (1.46.3)
R2 - 01:45.4 500 33 0 01:45.4 (1.46.0)
R3 - 01:44.9 500 34 163 01:44.9 (1.45.8)
R4 - 01:44.5 500 34 163 01:44.5 (1.45.4)
R5 - 01:44.3 500 35 166 01:44.3 (1.45.1)
R6 - 01:44.1 500 35 163 01:44.1 (1.44.7)
R7 - 01:43.7 500 35 163 01:43.7 (1.44.1)
R8 - 01:43.0 500 39 155 01:43.0 (1.42.3) - couldn`t match last session!!! :evil:
Tot 13:55.8 4000 34 161 01:44.4 (1.44.9)
CD - 2k
A more controlled session & not much left for a sprint at the end - but maybe a better training effect?? #-o Think I could still improve on this when a bit fresher - time will tell. :lol:
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Re: The Pete Plan

Post by spidermac »

Decided on a new session today - 10x1k R90s. Supposed to be around 5k pace so thought start conservatively & slowly -ve split - my favourite tactic. :D
Wup - 2k
Time Dist Spm HR SPlit
03:51.6 1000 27 147 01:55.8
03:51.2 1000 27 000 01:55.6
03:50.4 1000 28 156 01:55.2
03:49.5 1000 28 156 01:54.7
03:48.6 1000 28 158 01:54.3
03:48.0 1000 28 158 01:54.0
03:47.6 1000 28 143 01:53.8
03:47.0 1000 29 160 01:53.5
03:46.4 1000 30 146 01:53.2
03:44.8 1000 31 144 01:52.4 - nice fast last rep :D
38:05.2 10000 28 152 01:54.2
CD - 2k
HR strap kept slipping down hence the false HR`s in R2,7,9 & 10. :evil: Felt a pretty hard session by R4 felt I had to keep -ve splits fairly close till end. Spm kept fairly steady till last 2 sets. Looks like a sub 18min 5k could be possible in the near future. :D
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Re: The Pete Plan

Post by stumpy »

BPP Week 7
WOW Spider going for a PB over 5k brave or what? I reckon I'm about 2 years off that if ever, good luck thou.Yesterday really felt fatigued so took a day off.
Today bright eyed and bushy tailed so just did the required session 6k @ 2:30 r21 131/141 HR
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Re: The Pete Plan

Post by spidermac »

Ha Ha I wish a slip of the pen meant to say sub 19min!!!! Good idea not to rack up rubbish miles or HD when feeling tired.
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Re: The Pete Plan

Post by Iain »

That 10x1k r90" sounds horrible. Pete reckoned 6x1k r1' was 5k pace, surprised the extra 30" allows you to do 2/3 more! Won't be trying that any time soon! Well done. I haven't been recording the LSDs on this thread. Been trying to keep below 75% HRmax. Before break was managing 2:23 pace at sub 135 HR, measured higher HRmax so raised limit to 139, yesterday for first time did 75' below this, but at 2:29 now. Today finally a PP session. Decided on Waterfall. based on 2:03.3 5k I set a 2:05 target for the restart:

Time Distnc Rate Pace - Comment
12:28.0 3,000 24 02:04.7 - More comfortable than in 5k 12 days ago 91% max HR
10:20.4 2,500 25 02:04.1 - Had to push on but never desperate 95% max HR
08:05.7 2,000 27 02:01.4 - After last failure took 1300m relatively easy, max 97% HR
30:54.1 7500 25.1 2:03.6 - Only 0.4S loss of pace.
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Re: The Pete Plan

Post by Caratacus »

5x1500m 5r

28:02.9 7500 1:52.1 28

5:41.1 1500 1:53.7 27
5:40.8 1500 1:53.6 27
5:40.3 1500 1:53.4 27
5:36.1 1500 1:52.0 27
5:24.6 1500 1:48.2 32

Felt pretty controlled through first four reps so was able to push on a touch in the last
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Re: The Pete Plan

Post by stumpy »

BPP Week 8
8500m @ 2:32.9 r21 125/136 HR
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Re: The Pete Plan

Post by Iain »

Felton, nice last rep, that is going to make it more interesting next time :twisted: . Colin, well done at staying with the plan.

My online short intervals were 2x(7x 1' r1')r3'. Decided to start at around R30 and try and neg split.

Time Dist. Rate Pace - Comment
1:00 262 31 01:54.5 - Struggled to settle
1:00 263 31 01:54.1 - More consistency
1:00 264 32 01:53.6 - Didn't mean to increase, this might get ugly
1:00 264 32 01:53.6 - Slowed to match distance
1:00 264 32 01:53.6 - Had to push at end
1:00 265 32 01:53.2 - Conservative
1:00 269 33 01:51.5
7:00 1851 31.9 1:53.5 - Could do better, pleased work per stroke holding up

1:00 264 31 01:53.6 - Aiming for 263
1:00 265 32 01:53.2 - Am I going to keep this up?
1:00 266 33 01:52.8 - Not again
1:00 267 33 01:52.4 - This is getting out of hand, struggling but over halfway
1:00 268 33 01:51.9 - Pushed, end in sight
1:00 270 34 01:51.1 - Not sure much left
1:00 281 40 01:46.8 - Where did that come from, obviously could have pushed rating higher earlier!
7:00 1880 33.7 1:51.7 - Happy with that

14:00 3731 32.8 1:52.6
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Re: The Pete Plan

Post by spidermac »

Steady as she goes Stumpy. Iain u turning into a sprinter!!! Caratactus same for me today 5x1500.
Last time - 1.53.1/30spm/160HR
wup - 2k
R1 - 05:39.0 1500 30 151 01:53.0 (1.53.8)
R2 - 05:39.0 1500 30 151 01:52.8 (1.53.3)
R3 - 05:37.6 1500 30 159 01:52.5 (1.53.1)
R4 - 05:37.2 1500 31 162 01:52.4 (1.52.9) - did just enuff to -ve split.
R5 - 05:35.6 1500 32 164 01:51.8 (1.52.6)
Tot -28:08.0 7500 30 159 01:52.5 (1.53.1)
CD - 2k
Well didn`t feel that controlled - but happy to improve 0.6sec on split this far into the PP & had enuff for a wee sprint at the end!! :D something slow & steady tommorow.
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Re: The Pete Plan

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Longer & slightly!!! easier session today - 6x8minR30sec. 2 sets @18spm; 2sets@20spm; 2 sets@22spm with HR cap 148.
Wup - 1k
Time Dist spm HR SPlit
R1 - 08:00.0 1918 18 136 02:05.1
R2 - 08:00.0 1930 18 0 02:04.3
R3 - 08:00.0 1940 20 146 02:03.7
R4 - 08:00.0 1950 20 147 02:03.0
R5 - 08:00.0 1955 22 147 02:02.7
R6 - 08:00.0 1959 22 147 02:02.5
Tot -48:00.0 11651 19 144 02:03.5
CD-1k
Felt like hardish wout without going too much into the red. As usual lost HR data on 2nd round!!
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Re: The Pete Plan

Post by Iain »

Spider, nice 1500s. Not sure about the other session, seems too fall in the no man's land to me (not that I could row that fast free rate at the moment!).

Another strength session today. Not trying to train as a sprinter, just keep a short interval session (determined by by trainer friend as online) and a long interval per week. Have substituted the strength sessions instead of longer rows as recommended by Joe Friel for those no longer in their prime. 12 x 30S r1min R24 DF 150 (normally 120).

Tim Dist Rate Pace - Comment
0:30 131 24 01:54.5 - Struggled with rating
0:30 132 24 01:53.6
0:30 132 24 01:53.6
0:30 133 24 01:52.8
0:30 134 24 01:51.9
0:30 134 24 01:51.9
0:30 136 24 01:50.3 - started a bit faster then slowed on other intervals
0:30 136 24 01:50.3
0:30 136 24 01:50.3
0:30 136 24 01:50.3
0:30 137 24 01:49.5 - thought I couldn't break 136
0:30 138 24 01:48.7 - bit more at the death even in this!
6:00 1615 24 1:51.5

So managed higher work per stroke than the 100M above, despite still being a bit stiff from that session!
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Re: The Pete Plan

Post by spidermac »

Looks like a nice session that Iain may have to try it sometime. Today some power strokes!!! :D First 4 sets at Drag 170 & last set at drag 120.
5x4minsR90sec. Last time - 1.53.7/7277m/164HR/26spm
Wup - 2k
Time Dist spm HR Split Prev
R1 - 04:00.0 1029 23 152 01:56.6 (1.57.1) - 2min@22spm + 2min@24spm
R2 - 04:00.0 1050 24 159 01:54.2 (1.54.5) - 2@22+1@24+1@26 Starting to get hard!!! :shock:
R3 - 04:00.0 1075 26 164 01:51.6 (1.52.1) - 2@24+1@26+1@28
R4 - 04:00.0 1083 28 165 01:50.8 (1.51.2) - 1ea@24+26+28+30
R5 - 04:00.0 1074 31 167 01:51.7 (1.53.7) - 1ea@28+30+32+34 DRF - 120 :D
Tot -20:00.0 5309 26 161 01:53.0 (1.53.7)
CD - 2k
Felt a bit more controlled than last time as managed to beat last times R5 by 2secs. Still a tuff wout!!.
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Re: The Pete Plan

Post by Iain »

Spider, that looks a tough workout. Hitting those ratings in the last rep must be a real struggle. The 30S are strange in that the recovery doesn't allow the HR to drop much, but is enough to recharge for the next one. 2 days ago failed on an attempted 15', 10' r3'. Felt jaded, didn't have the confidence to push through. Main purpose was to show I can do the first half of a 30' for CTC. Managed 2:04 on first (with 2:05 target), held 2:03 for 7' before wimping out.

Today was 7x2' r3' so nearly a PP session. DOMS in quads. Last time was 16 June when i did 1:53.3 R31.9. Decided to add 1S for recent lost fitness so 1:54.3.

Time Dist Rate Pace - Comment
2:00.0 526 31 01:54.1 - had to up rating as strength drained by halfway
2:00.0 527 31 01:53.9 - not sure I can maintain this, annoyed at increase.
2:00.0 528 32 01:53.6 - struggling holding rate up in middle, up with final extra stroke
2:00.0 529 32 01:53.4 - managed to get ahead and easing at end
2:00.0 530 33 01:53.2 - much harder as weakening, pushed to the end
2:00.0 531 33 01:53.0 - glad penultimate
2:00.0 548 38 01:49.5 - slowed at 30S in to 1:54, legs went with 20S to go
14:00 3717 32.9 1:53.0 - 0.3S improvement pleased, but 1SPM higher.
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Re: The Pete Plan

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Just noticed Iain that your previous session was a bit of a power stroke wout where u upped the drag - I find these really kill the legs. Good effort on beating your target om the 7x2mins. Today was supposed to be a bit of a HR capped row a la Eric Murray 6x6minsR45s. Not sure what was going on HR was all over the place & much higher for a slower split - did 30minR20 a few weeks ago @ 2.04.8/HR 143; this session was 2.05.4/HR 145. #-o Temps were a good bit higher so hopefully just a blip!!! Gory details below:
Wup - 1k
Time Dist Spm HR Split
06:00.0 1431 19 136 02:05.7 - 2min @18/18/20 -felt a slight tweak in lower back! :shock:
06:00.0 1441 19 0 02:04.9 - 2min @18/20/20 HR monitor not registering. Back seems OK.
06:00.0 1434 21 146 02:05.5 - 2min @20/20/22
06:00.0 1437 22 148 02:05.2 - 2min @20/22/24
06:00.0 1423 22 148 02:06.4 - 2min @22/22/24
06:00.0 1447 24 150 02:04.3 - 2min @22/24/26
36:00.0 8612 21 145 02:05.4
CD - 2k
A disappointing wout as regards HR. Tommorow is supposed to be speed pyramid but rapidly coming to same conclusion as u Iain that its not a great session. Will try Petes pacing tomm i.e. same pace up to 1k then faster & see how it goes, may sub a different session for this in future. Hoping back is OK but think I will stay off the 18spm sessions!! :lol:
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Re: The Pete Plan

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So HD on speed pyramid in 1st 750m! :evil: Think that decided it for me- going to drop this one as not convinced of the benefits of this session. Wanted to do some sprint training so went for an EM sprint session: 3 sets of ( 40s on/20s off x 6) with 4min between sets. Took it fairly conservatively on first set as first time on this wout. Supposed to be done at 2k pace -2 to 4s!!!! :shock:
Wup - 4k. -Long wup after the HD!!!
Time Dist spm HR Split
00:40.0 182 35 118 01:49.8
00:40.0 183 33 151 01:49.2
00:40.0 184 33 159 01:48.6
00:40.0 185 33 156 01:48.1
00:40.0 186 33 161 01:47.5
00:40.0 188 33 159 01:46.3 - felt fairly controlled
Rest 4min
00:40.0 187 33 150 01:46.9
00:40.0 188 33 163 01:46.3
00:40.0 189 33 164 01:45.8
00:40.0 190 33 166 01:45.2
00:40.0 190 35 164 01:45.2 - getting harder as seen by spm
00:40.0 191 35 167 01:44.7
Rest 4min
00:40.0 189 33 154 01:45.8
00:40.0 190 35 163 01:45.2
00:40.0 191 35 166 01:44.7
00:40.0 192 36 165 01:44.1
00:40.0 193 38 167 01:43.6 - struggling to breathe!! :shock:
00:40.0 197 42 169 01:41.5 - on the limit!!!
12:00.0 3395 34 159 01:46.0
CD - 2k
Quite liked this - now have a base line. Could have done the first set a good bit faster but was wary of blowing up. Think I am not doing enuff of these sort of lung bursters. I used to do quite a few tabata wouts similar to this. Next time will try to hold a more consistent split.
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Re: The Pete Plan

Post by Iain »

Spider, you are being too hard on yourself, 0.6S split at 2HR higher isn't a huge amount, any stresser ~(such as a poorer night's sleep) would have that affect. Nice sprints. Puts my efforts into perspective. Today I did my strength session. 10 x 20S r1' R30 170 DF.

Time Dist Rate Pace
3:20 949 30 1:45.4 - not bad with stiffness from R13 session day before.
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Re: The Pete Plan

Post by spidermac »

Decided on another HR row. after the last debacle. 60mins - last time 2.08.9/139HR/13958m/20spm
Wup - 1k
Time Dist spm HR Split Prev
10:00.0 2356 23 0 02:07.3 (2.07.6) - had to stop to sort out HR strap!!!! :evil:
10:00.0 2366 22 137 02:06.7 (2.07.2)
10:00.0 2356 21 140 02:07.3 (2.08.3)
10:00.0 2330 21 140 02:08.7 (2.09.7)
10:00.0 2312 22 140 02:09.7 (2.10.4)
10:00.0 2316 22 140 02:09.5 (2.10.1)
60:00.0 14032 21 139 02:08.2 (2.08.9)
CD - 1k
Much happier with this wout. A 0.7sec improvement & same HR. :D Upped the spm a wee bit which seemed to help.
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Re: The Pete Plan

Post by JonT »

Well, I've sort of started the plan again now that I am definitely on the mend.

Kicked off earlier this week with the 8x500 and decided to keep it more interesting by varying rating between 24 and 26. Failed to do the rating on the first two intervals. Started off way too slow, but happy with the pace after that, and reasonably happy with the HR which stayed close to UT1 for the most part.

Time Meters Pace Watts S/M HR
15:23.1 4,000m 1:55.3 228 24 163
1:59.0 500m 1:59.0 208 25 151
1:55.7 500m 1:55.7 226 25 160
1:57.6 500m 1:57.6 215 24 159
1:54.8 500m 1:54.8 231 26 166
1:56.5 500m 1:56.5 221 24 165
1:52.3 500m 1:52.3 247 26 170
1:55.3 500m 1:55.3 228 24 167
1:51.9 500m 1:51.9 250 26 171

Yesterday was the 5 x 1,500. I was quite pleased with the pacing on this, given I really didn't know what to aim for. Nice and consistent and I really didn't have much left in the tank at the end.

Time Meters Pace Watts S/M HR
30:01.9 7,500m 2:00.1 202 23 172
6:02.5 1,500m 2:00.8 198 24 168
6:01.1 1,500m 2:00.3 201 24 170
6:01.0 1,500m 2:00.3 201 23 174
6:01.4 1,500m 2:00.4 200 23 175
5:55.8 1,500m 1:58.6 210 24 177

I'm really not feeling it today, so I'm taking a rest. Tomorrow the plan is a UT2 15K to break the back of the Skeleton Crew challenge.

P.S. I find copy/paste/edit of the data from sessions tedious. I feel a tool development project coming along.
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Re: The Pete Plan

Post by spidermac »

Nice pacing JonT tho think the spm could go up a wee bit. :D A HR capped 30minR20 for me today.
Last time - 2.05.1/7190m/141HR/20spm
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1441 20 140 02:04.9 (2.05.1)
06:00.0 1432 21 0 02:05.6 (2.04.6)
06:00.0 1386 20 143 02:09.8 (2.04.7) - Had to stop at start to readjust HR strap!!!! :evil:
06:00.0 1415 20 144 02:07.2 (2.05.1) - struggling to keep HR down :shock:
06:00.0 1408 20 144 02:07.8 (2.05.7)
30:00.0 7078 20 142 02:07.1 (2.05.1)
CD - 2k
Another session slower than last time & higher HR :( - will keep plugging away.
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Re: The Pete Plan

Post by JonT »

Not quite the 15k as planned today. I was under a bit of time pressure so I did 60 minutes.

1:00:00.0 12,955m 2:18.9 130 20 142

12:00.0 2,590m 2:18.9 130 20 139
24:00.0 2,578m 2:19.6 129 20 142
36:00.0 2,571m 2:20.0 127 20 143
48:00.0 2,609m 2:17.9 133 20 143
1:00:00.0 2,608m 2:18.0 133 20 144

Nice steady pace and managed to keep in UT2.
spidermac wrote: Sun Oct 25, 2020 2:29 pm Nice pacing JonT tho think the spm could go up a wee bit. :D
Why is that? I’m getting far better and at keeping power pretty constant with each stroke, so if I up the rating much my pace would increase too and I am going to blow up during the session. Should I be thinking about this and approaching things differently? :?:
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Re: The Pete Plan

Post by Iain »

Nice sessions Jon & Spider. Jon, Pte believed that the only improvement he saw from low rating work was to restricted rate pieces! I guess that depends on where your weaknesses are. Personally I have quite a weak stroke, so hoping o increase work per stroke at all ratings, but starting at the lower ones. There is a sweet spot for rating at a given HR. Too high and HR will increase due to extra energy going up and down the slide, too slow and stroke includes excessive leanback and/or anaerobic fibres to deliver, so increasing rating can actually allow the same pace at a lower HR.

For me CTC today. First target was 7202m for a green meta-nonathlon, then beating Plummy and Jan. Jon, you were already out of reach!

Time Dist Rate Pace - Comment
05:00 1,215 24 02:03.5 - faster than planned, but feels OK
05:00 1,215 24 02:03.5 - staying with it, looking good HR <90%
05:00 1,213 24 02:03.7 - starting to feel tougher, but HR reasonable at 92% max
05:00 1,217 25 02:03.3 - Good to be over halfway, HR constant
05:00 1,216 24 02:03.4 - HR still below 94% but feeling tougher
05:00 1,250 27 02:00.0 - went with 3' left, then again in last 45S HR topped at 96%.
30:00 7,326 24.7 2:02.9 - happy with that, all objectives achieved, but HR suggests could have gone further. But not this month!
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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JonT
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Friend of the Free Spirits web site 2020
Posts: 1948
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I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: The Pete Plan

Post by JonT »

Thanks for the pointers chaps. I'll start to experiment with a higher rating and see how it goes. Maybe I won't blow up after all! [-o< [-o<

If all goes to plan I will be on a "Hard distance" session this lunchtime. I'm thinking a 2000/1500/1000/1500/1000 rating pyramid will do the job, though I may just do a 5k r26 and see how that goes instead.

Thanks again, both of you. I still have a lot to learn.

Jon
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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