The Pete Plan etc

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Re: The Pete Plan etc

Post by spidermac »

Power strokes today a la Mr Murray. 9x1min on/45sec off at drf 172 see spm below; rets 3min then 3x1min on/45s off at drf 125.
Last time - 1.48.6/25spm/148HR/3312m
Wup - 2k
Time Dist spm HR Split Prev
01:00.0 246 19 136 02:01.9 (2.02.4) - meant to be 18spm! :twisted:
01:00.0 257 21 141 01:56.7 (1.56.2) - meant to be 20spm :twisted:
01:00.0 265 22 148 01:53.2 (1.54.0) -back on track.
01:00.0 266 22 149 01:52.7 (1.53.2)
01:00.0 275 24 153 01:49.0 (1.50.2)
01:00.0 276 24 151 01:48.6 (1.49.4)
01:00.0 282 26 158 01:46.3 (1.46.7)
01:00.0 284 26 160 01:45.6 (1.46.0)
01:00.0 291 28 161 01:43.0) (1.43.8)
01:00.0 293 31 160 01:42.3 (1.42.7) - should be 30spm!! :twisted:
01:00.0 296 32 165 01:41.3 (1.43.8)
01:00.0 303 38 168 01:39.0 (1.39.6)
12:00.0 3335 26 154 01:47.9 (1.48.6) :D
CD - 2k
Felt good on this workout & good 0.7sec improvement. :D Struggled to get on spm for first 2 sets then settled into it. First time have managed to -ve split whole session. Glutes feeling it now!! :shock:
62yr old; 71kg;6`2"
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Re: The Pete Plan etc

Post by JonT »

That's a great session Spider =D> =D>
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Re: The Pete Plan etc

Post by Iain »

Well done Spider, really fast and consistent. Today for me a "Grey Zone Session" pre-covid vaccine. 60 min keeping HR around 90% of max (168).

Time Distnc Rate Pace HRmin-max comment
10:00 2,383 23 02:05.9 81-162 - Unsure of pace, flattening at 161-2 suggests could be my threshold
10:00 2,365 22 02:06.8 160-168 - Needed to slow at the end, feeling good
10:00 2,324 21 02:09.1 159 170 - HR dropped then spiked, but generally fine
10:00 2,275 20 02:11.9 165 169 - Having to slow, felt strange as easier than earlier
10:00 2,263 19 02:12.6 165 169 - Comfortable
10:00 2,262 19 02:12.6 165 169 - Is that it?
1:00 13864 20.7 2:09.8
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Re: The Pete Plan etc

Post by spidermac »

Thanks for the comments guys. Iain 60mins is never a bad wout!!. Had my vaccine on thursday so wasn`t sure what to expect today.
4x1k scheduled - Last time - 1.48.5/32spm/163HR
wup - 2k
Time Dist spm HR SPlit Prev
03:37.8 1000 32 156 01:48.9 (1.49.5)
03:37.2 1000 33 160 01:48.6 (1.49.0)
03:36.6 1000 33 162 01:48.3 (1.48.2)
03:35.3 1000 35 0 01:47.6 (1.47.5)
14:26.9 4000 33 159 01:48.3 (1.48.5)
CD - 2k
Happy enuff - I fnd this the hardest wout to improve, it really bites if you go too fast in the first round, which I almost did as I couldn`t match the previous last 2 splits. SPm a bit higher.
62yr old; 71kg;6`2"
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Re: The Pete Plan etc

Post by JonT »

I had the AZ vaccine on Wednesday and have felt pretty ropey since Thursday evening. A lot better today so I expect I will do a steady UT2. So much going on work wise at the moment that I just can't risk any ill effects.
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Re: The Pete Plan etc

Post by Iain »

Spider, great session, that is a significant gain, well done to keep the negative splits, it is inevitable that the paces get a bit closer together as we progress as we are working closer to our limits. Jon, I have heard quite a lot of people are getting significant flu like symptoms, the good news is that it tends to be over in 3 days. I was lucky, while HR "astride" as Stan used to say was about 10BPM elevated yesterday a little sore around injection site, had a headache (but probably caffeine withdrawal) that went away with a paracetamol (with caffeine) and more stiffness than expected after the previous day's session, but nothing to bother me yesterday, so did an easy 2 hours and will try and fit in a more substantial session today. Hope you feel better now.

- Iain
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Re: The Pete Plan etc

Post by spidermac »

Easyish row today 30min HR cap of 148 but no rate restriction.
wup - 1k
Time Dist spm HR split
10:00.0 2428 24 141 02:03.5
10:00.0 2428 24 146 02:03.5
10:00.0 2420 24 147 02:03.9
30:00.0 7276 24 144 02:03.6
CD - 2k
Just getting some HR stuff in, plan was for 60mins but had a bit of a blood sugar crash so cut short at 30mins.
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Re: The Pete Plan etc

Post by Wolfmiester »

Nice session Wed Spidey 8)
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Re: The Pete Plan etc

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So HD on waterfall yesterday in R2 - not sure what is going on was trying to go very slightly faster than last session - but just ran out of steam. #-o Decided to do HR capped 60mins today to restore confidence in longer distances again.
Wup - 1k
Time Dist spm HR Split Prev
10:00.0 2460 26 146 02:01.9 (2.03.9)
10:00.0 2431 25 149 02:03.4 (2.04.3) - cap meant to be 148
10:00.0 2397 24 149 02:05.1 (2.04.8) - ditto
10:00.0 2375 24 148 02:06.3 (2.06.1)
10:00.0 2364 25 148 02:06.9 (2.06.8)
10:00.0 2363 26 148 02:06.9 (2.06.6)
01:00:00 14385 25 148 02:05.1 (2.05.4)
CD - 2k
Have done this session at 2.05 so not too far off. PM4 HR readings up to te usual tricks as was barely Will have another go at wfall this weekend.
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Re: The Pete Plan etc

Post by spidermac »

Power strokes today - 7x3min R90s. Sets 1-6 at drf 170; set 7 at drf 120. Last time was 1.53.7/25spm/5637m/161HR
Wup - 2k
Time Dist spm HR Split Prev
03:00.0 790 23 153 01:53.9 (1.54.2)
03:00.0 796 23 154 01:53.0 (1.53.6)
03:00.0 810 25 0 01:51.1 (1.51.5)
03:00.0 814 25 162 01:50.5 (1.51.1)
03:00.0 817 27 165 01:50.1 (1.50.5)
03:00.0 813 26 165 01:50.7 (1.50.7) - missed the rolling start!!! :evil:
03:00.0 817 31 165 01:50.1 (1.50.4)
21:00.0 5657 25 160 01:51.3 (1.51.7)
CD-2k
Could have been a better split if hadn`t messed up R6!!! Still good session. :D
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Re: The Pete Plan etc

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Today another go at the waterfall. Was determined to finnish the session whatever the split!!!
Wup - 2k
Time Dist spm HR split Prev
11:31.6 3000 29 155 01:55.2 (1.54.6) - struggling to get a rythm
09:35.9 2500 30 162 01:55.1 (1.54.4) - had to fight to just -ve split
07:37.8 2000 32 163 01:54.4 (1.53.3) - very tuff
28:45.3 7500 30 160 01:55.0 (1.54.2)
CD - 2k
Don`t know what is going on, couldn`t seem to generate much power with the legs & had to rate up. Well down on last 2 goes on this session. A real mental battle from the off but glad I finnished.
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Re: The Pete Plan etc

Post by Iain »

Well done for winning the mental battle. I wouldn't call 0.8S/500M "well down", I have worse than that coming up! We all have some worse days and your confidence must have been down after the H/D. Good hour and powerful strokes (that show today was an aberation).

- Iain
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Re: The Pete Plan etc

Post by spidermac »

Thanks Iain as you know winning these mental battles is a big part of erging!!! Today legs still feeling yesterday so the old favourite 30minR20 HR cap of 148. Last time 2.04.2/20spm/146HR.
Wup - 1k
Time Dist spm HR split Prev
06:00.0 1457 20 142 02:03.5 (2.03.7)
06:00.0 1455 20 147 02:03.7 (2.03.7)
06:00.0 1451 20 148 02:04.0 (2.03.7)
06:00.0 1430 20 149 02:05.8 (2.04.2)
06:00.0 1422 20 147 02:06.5 (2.05.6)
30:00.0 7213 20 146 02:04.7 (2.04.2)
CD - 1k
Felt like hard work but not too far of last times average.
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Re: The Pete Plan etc

Post by Iain »

Had my own battle today. Second attempt at 6k CTC. Thought I would try and hold under 2:02 pace at 25-6 SPM (2:01 recommended plus 1S for a week of inactivity). Turned into a fly and die:

Time Distnc Rate Pace HRmin-max comment
04:02.5 1,000 24 02:01.3 100-168 - Fairly comfortable, will I regret faster pace or lower rating?
04:02.9 1,000 25 02:01.5 161-176 - Twinge in lower back, HR fluctuating wildly
04:05.7 1,000 24 02:02.8 173-176 - Gave up on 2:02s, can't keep rating up
04:06.4 1,000 24 02:03.2 174-179 - survival, HR mainly 95-96% so not much in hand
04:08.2 1,000 23 02:04.1 177-179 - hanging on watching pace tumble although surprised at 23SPM avg (didn't notice any)
04:01.3 1,000 25 02:00.8 178-182 - slow start 2:04.2 average after 400m, then pushed to end, managed 1:50 at end.
24:27.0 6000 24.2 2:02.3


Clearly lost alot, glad to cross this off. Plans of an hour and preparing for FM in May look tough!

Did 30' cooldown (after 6 min rest) at 2:30 and HR shot to 154 (83%) and barely budged, clearly 6k took it out of me!
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Re: The Pete Plan etc

Post by spidermac »

Good effort Iain, 10 out of 10 for finnishing, see you started around my pacing suggestion of 2.01 looks pretty rough after 3k - apologies if it blew you off course!! Thinking I may try this on wedns.
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Re: The Pete Plan etc

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So yesterday intended to do CTC - 6k but got out of bed & seem to have pulled something in my back. Warmed up for 2k & decided to bag it. Today bit of a test to see how much damage was done - went for 30minR20 again.
wup - 1k
Time dist spm hr split
06:00.0 1456 20 143 02:03.6
06:00.0 1455 20 0 02:03.7
06:00.0 1452 20 149 02:03.9
06:00.0 1455 20 145 02:03.7
06:00.0 1457 20 152 02:03.5
30:00.0 7273 20 147 02:03.7
CD - 2k
HR monitor all over the place & after R2 decide to just stick to 2.03/2.04 pace. Back held up OK so hopefully just a minor strain.
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Re: The Pete Plan etc

Post by Iain »

I've struggled with lower back since the 6k as well. Hope the improvement is permanent. Brave chpoice for recovery from back injury! Today felt a slight twinge warming up so did an LSD at slightly reduced DF instead (105' avg . 2:25.1 R16 HR avg 71% of max).

Normally my HR rises steadily for 12 mins or so. Today it dropped after 3 mins and stuck on 55% (often higher than that contemplating an erg). Upped the pace and it rose steadily but way below normal for pace, then 7 mins of this it suddenly shot up from 65% to 82%. Thought it might have been my optical HRM. But after a call of nature the same happened again (took longer as my increased pace was only half of the amount above normal as first time). Any thoughts? Wondered whether it is a drop in caffeine. I am very sensitive to it but have been having way too much, so am cutting it right down over Easter. Might have had a similar effect during the 6k as HR steadied at 90% of max then suddenly increased to 94%, although I took that to be a jump after stuck at threshold. I could feel my heart pounding when it was unusually low, so suspect I was just operating at a much higher stroke volume. That said, once it went up it remained high and I had to drop the pace to below normal to get into and stay in band.
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Re: The Pete Plan etc

Post by Iain »

Had a thought to try a 4k, 3k, 2k, 1k, but priority was to row the 4k at 10k pace as prep'n for a 10k soon. needless to say the lack of commitment meant H/D early in 3k having gone too quickly in 4k (2:03.3 R24). So did 6k fartlek 1k on (2:01.2 R25.7) and 1k off (2:25.5 R17.7). Finished with 30' LSD when 2:30 felt hard and was really shaky again.
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Re: The Pete Plan etc

Post by JonT »

I'm still loitering here in the background, and still struggling since the vaccine (though that could just be a coincidence of course).

I'm just feeling pretty drained at the moment and when I do a UT2 row I am having to go at snail's pace to keep within HR zone. I would normally be rowing a sessio0n like the one below at 2:12ish. Not a chance of that right now.
Time Meters Pace Watts Cal/Hr S/M HR
40:00.0 8,763m 2:16.9 136 769 19 152
10:00.0 2,173m 2:18.0 133 757 18 150
10:00.0 2,219m 2:15.1 142 787 20 154
10:00.0 2,184m 2:17.3 135 764 18 153
10:00.0 2,189m 2:17.0 136 767 20 151

Bored of fighting with heart zones, I did a Rowalong, 5k training, mid-tier session today instead. Format is 7x4min r28 2:30r. I set my target pace at 5k+3 ( 1:58.8 ) and rating at 28spm. It was more of a struggle than it should have been, but at least I got it completed.

Time Meters Pace Watts Cal/Hr S/M HR
28:00.0 7,149m 1:57.4 216 1042 28 175
4:00.0 1,018m 1:57.8 214 1035 29 166
4:00.0 1,018m 1:57.8 214 1035 28 171
4:00.0 1,022m 1:57.4 216 1044 28 175
4:00.0 1,023m 1:57.3 217 1046 28 176
4:00.0 1,023m 1:57.3 217 1046 28 178
4:00.0 1,021m 1:57.5 216 1041 28 179
4:00.0 1,025m 1:57.0 218 1050 28 180
r1,823m
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Re: The Pete Plan etc

Post by spidermac »

Hi Iain - have had similar experience with too much caffeine - I know some folk think it helps endurance but too much makes me shaky & light headed. Bad luck with the 4/3/2/1/session - maybe try again when well rested at more conservative pace.
JonT been wondering the same thing had my jag 2.5 weeks ago but antibodies meant to kick in at 3 weeks - feel like I have a minor temperature when erging & legs/lungs don`t seem to have the same zip, also resting HR before sessions about 4-6 beats higher than usual & don`t seem to get my hR up as hi as previously! #-o
Today HD on R3 of 8x500 normally a good session for me - wondering if I have come to the end of the road with the PP for now as improvements getting very hard to come by. :twisted: Will review in a weeks time.
So after calming down decided to do an EM session i did last nov - 4x10minR90s at various spm see below.
Last time was 2.04.4/22spm/9645m/148HR
Wup - 4k ( including 2x500m lol)
Time Dist spm HR split Prev
10:00.0 2431 21 0 02:03.4 (2.05.0) 5min@20spm+5min@22spm
10:00.0 2464 21 152 02:01.7 (2.05.2) 2min ea @ 20;22;20;22;20spm
10:00.0 2476 22 154 02:01.1 (2.04.6) 2min ea @ 20/22/24/22/20spm
10:00.0 2473 23 151 02:01.3 (2.02.6) 2min ea @ 20/22/24/26/20spm
40:00.0 9845 21 152 02:01.8 (2.04.4)
CD - 1k
So ended up being a good test for the back!!! :shock: Big improvement over last time but not sure if it was all out tho HR not much higher. This time was prety much all the legs had in them. :lol:
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Re: The Pete Plan etc

Post by spidermac »

So wanted to do a 60min HR cappede row but trouble with HR strap turned it into a 6x10min R60s. :lol:
Wup - 1k
Time Dist spm HR split
10:00.0 2440 25 142 02:02.9
10:00.0 2442 26 0 02:02.8
10:00.0 2436 25 149 02:03.1- PM4 as usual taking highest HR hit this for a few secs. :twisted:
10:00.0 2414 25 147 02:04.2
10:00.0 2413 26 148 02:04.3
10:00.0 2414 26 147 02:04.2
01:00:00 14559 25 147 02:03.6
CD - 1k
1.4sec better than my best split on a continuous 60min HR row - those 60 sec make a difference!!! :D
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Re: The Pete Plan etc

Post by JonT »

You seem to have endless trouble with the HR strap Spider #-o

Meanwhile, I finally seem to be getting my UT2 pace back to normal. Today's session was 3x13:30 r20-22-20 1:30r.

I said in my last post that I would expect a longish UT2 row to be at around 2:12 pace. Well, I did slightly better than that today, albeit probably because of the r22 session in the middle. This is a lot better than last week's sessions.
Time Meters Pace Watts Cal/Hr S/M HR
40:30.0 9,259m 2:11.2 155 833 20 148
13:30.0 3,059m 2:12.3 151 819 20 144
13:30.0 3,149m 2:08.6 165 866 22 150
13:30.0 3,051m 2:12.7 150 814 20 151
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Re: The Pete Plan etc

Post by Iain »

Nice sessions Jon & Spider. My HR "astride"was up 10-15BPM after my jab, but by second day only slightly up, but everyone responds in their own way. Spider, I use an optical HRM (Polar OH) and have found it excellent.

After having done 16.5 k in 11 days, I have rowed 105km in the last 4 days (target to do >10km / day for the year and I was getting behind). Legs stiff for the last 2, mainly UT2 as HR raised on these rows I have only managed 2:28 pace consistently, but if I am gouing to do the marathon challenges I need some distance in my legs!
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Re: The Pete Plan etc

Post by spidermac »

OK guys have ordered a new HR strap & a few bits to service the rower - see if it cures the problem! :lol: Serious mileage there Iain, i only manage about 180k a month. :shock:
Today a rare 3rd day on for me - EM session 4x8min R 2min at various spm.
wup - 3k
Time Dist spm HR split
08:00.0 1966 21 148 02:02.0 - 4min@20spm+4min@22spm
08:00.0 1998 22 152 02:00.1 - 4@20;2@22;2@24spm
08:00.0 2029 25 155 01:58.2 - 2 ea @22;24;26;28
08:00.0 2019 27 154 01:58.8 - 1 ea @23-30spm
32:00.0 8013 23 152 01:59.8
CD - 2k
Last round found it hard going up 1spm per minute & holding it steady, also legs were feeling the earlier rounds.
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Re: The Pete Plan etc

Post by Iain »

still a great session Spider. Your increased strength showed in how you shattered your previous time on Sunday despite the false start.

Since I took my current job (6 Jan) I have been averaging 150k per month! That's why I needed to do some distance and why I am feeling it a bit more than it should!
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