The Pete Plan etc

[Iain]

Nice improvement there Spider. I finally did the long delayed 5x1500s. Last time 1:59.6 R26.8 back 150 days ago. After I lost pace I didn't want to see a major loss of speed. But with 2:00.8 on Waterfall, thought I had a shot at this. Happened to fall after 2 days off and shorter than normal LSD, so pretty fresh and used previous session as target for first time for a while:

Time Distnc Rate Pace - Comment
05:58.1 1,500 26 01:59.4 - Surprisingly comfortable
05:56.8 1,500 26 01:58.9 - Couldn't hit target pace, but didn't need to up rating
05:55.1 1,500 27 01:58.4 - Starting to feel it, but now confident can neg split
05:53.9 1,500 27 01:58.0 - Pushed quite hard, but end in sight
05:42.9 1,500 30 01:54.3 - Tough from 400 - 800m slowed to 1:57 before pushing on and sprinting with 1:48s
29:26.8 7500 27.2 1:57.8 - So frightened of target before, next time 1.8S quicker only 0.9S below 5k PB pace

[Iain]

Yesterday was 3x(2min r3')r1'. So similar to 8x500 where last time I averaged 1:51.4. Not sure whether it was a bit tougher (extra interval and each a few seconds longer) or easier (2 extra min of rest as I usually use 3' not the 3:30 Pete recommends), so while setting this target I was ready to settle for a slightly slower pace if required. It was definitely mentally easier as I consider each set as a separate block and reduce the pace so as to start at the same or faster than the first rather than the last of the previous set. Thrown a curveball by the trainer. I always do the "ramp-ups" in the warm up faster than recommended (she recommends 5k pace I always try and increase to starting pace). Normally I have 3min or so to recover from the last (I typically do 7-10 min slow and then a few min resting, so I always feel a bit rushed, but yesterday we were only given 1 min. So I started short of breath with HR still >70% HR max. Despite having taken a day off after my 1500s, I was still sore as I started the workout. Results:

Time Dist. Rate Pace - Comment
02:00. 537 32 01:51.7 - Had to push rating far earlier than expected, slightly outside 1:51.4 target
02:00. 538 32 01:51.5 - Tough by 30S in, struggling to maintain double breathing at this rating
02:00. 541 33 01:50.9 - boost of end of set even 'though only an extra min rest!
02:00. 539 33 01:51.3 - Added extra metre at end, will be tough to match
02:00. 540 33 01:51.1 - Dropped briefly to 1:53s, pulled back with hard last 30S
02:00. 546 34 01:49.9 - Decided to push start to get ahead of clock, pleasantly surprised by response
02:00. 538 33 01:51.5 - Real struggle after last interval, slower than first of last set
02:00. 541 34 01:50.9 - Finally end in sight
02:00. 558 38 01:47.5 - Went out hard, struggling in middle (1:52s) but finished with good sprint
18:00 4878 33.6 1:50.7 - Happy with 0.7S improvement in 6 weeks. Not looking forward to this new target.

[spidermac]

Big jump on the 1500`s Iain & good consistency in the 2min intervals. Bit of a mediocre session for me today.
2x20min R60s. Ist set 10min ea @18spm+20spm. 2nd set - 10min@20spm +10min@22. Also HR capped
Wup - 1k
Time Dist spm HR SPlit
20:00.0 4652 19 143 02:08.9
20:00.0 4660 21 143 02:08.7
40:00.0 9312 20 143 02:08.8
CD - 1k
Not feeling it today. just get it done!!!

[spidermac]

Was going to be 4x1k today but felt a bit choked up & bit of fluid on the lungs so opted for something a bit less intense. Getting my flu jab today so wanted to row before that incase feel even worse!!!
5x6minR90s at various spm see below
Wup - 3k
Time dist HR Split
06:00.0 1409 21 0 02:07.7 - 3min ea @20/22
06:00.0 1452 23 148 02:03.9 - 3min ea @ 22/24
06:00.0 1445 22 146 02:04.5 -2min ea @20/22/24
06:00.0 1484 24 149 02:01.2 -2min ea @22/24/26
06:00.0 1514 26 156 01:58.8 -2min ea @24/24/26
30:00.0 7304 23 149 02:03.2
CD - 1k
Bit of base building I supose. Going thro a bit of a lull at the moment.

[Iain]

Spider, well done on keeping it going. That is a bit of an effort for me as well with lots of extra rest days, fighting to not let this turn into my 3rd break of the season! Feel I have a bit of a cold, so decided that yesterday's harder session would be a strength one (typically HR <90% max and that only for very brief periods during rests). 12 x 100m @ 10 MPS. Upped DF to 170. Cut sit ups to 1 set and added a plank (disappointed to only manage 2 min). Sprints 1:46.0 last time with max 20.7S, this time 1:44.9 max 20.5, so managed improvement despite break from last such session. Was dying for last couple of strokes so DF high enough.

[spidermac]

Thought i would try the 4x1k again - disater strikes!! HD in R2 - first R was on target but just didn`t have it in the head/legs or lungs!!!!
Decided on a 4x10minR60 a la latest EM wout on asensi. Got thro 2 rounds & felt a tweak in the lower back so canned it. Not feeling 100%. Not sure what the way forward is maybe a break from the PP - getting mentally pretty tuff. Supposed to be having an OP on my hand on Thurs ( I will believe it when it happens) which would enforce a break anyway. Will see how the back is the next few days!!

[Iain]

I have not been feeling 100%, took 2 days off then today tried online session. session supposed to be 6x(1:30,3:30r0)r3'. Last time 1:58.6 avg R28.2 split 1:53.8 R30.8 & 2:0.8 R26.8. Tried to manage 1:56 for 1:30 & 1:59 for 3:30 as focus on second part. 1:55.6 first and 1:58.6 second for first 3. But in third had cramp and slowed briefly to 2:04. 4th had visual distortions presaging a migraine and gave up. This grew into a migraine, so probably right to stop.

[spidermac]

Sounds like a ruff one Iain, good descision to stop. So back still tender, thought I would try a wee warm up then see how it went.
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2471 26 148 02:01.4
10:00.0 2487 26 152 02:00.6
10:00.0 2494 26 155 02:00.2
30:00.0 7449 26 151 02:00.8
CD - 2k
So ended up a bit of a grey zone wout, but happy enuff to do 30mins. Kept spm hi to minimise strain on the back & seemed to work. Looks like op is going ahead tommorow so will be off the erg for a bit. Not sure what my plan is on my comeback, feel I am stagnating a bit. Either more sprinting or more SS.

[Iain]

Thanks Spider. I would have said a slow tentative start back as you recover. I am also wondering where to go next as starting to dread every main PP session. First I am going after my 3 medium term goals of 5k in under 20 min, 6k in under (I think) 24:24 for highest Nonathlon score ever in that event and HM in under 90min. So after CTC, a threshold session to test my 6k pace (thinking 1200 x 6 r1') and banish yesterday, then hopefully recover for a few days before going for the 5k Pre-Christmas. New Year will work up to HM, possibly via a 10k. My biggest weakness is my threshold, so may do selected bits from 5k plan temporarily in new year. Then build towards the Marathon challenges with hard hour in April. Hoping to do 50km, FM and HM in the 2 weeks of the challenge at the start of next year.

- Iain

[Iain]

I hope the op goes well.

CTC today (see that thread for detail).

[spidermac]

Thanks Iain went OK after a bit of a run around with covid tests!! Good effort on the CTC, think I will be laying off the fast stuff till back is OK again.
Decided to do a 30minR20 without pushing into the red zone.
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2354 20 142 02:07.4
08:00.0 1873 20 144 02:08.1
06:00.0 1414 20 148 02:07.2
04:00.0 947 20 150 02:06.7
02:00.0 476 20 152 02:06.0
030:00.0 7060 20 147 02:07.4
CD - 1k
HR was all over the place but back held up OK so happy with that. Will stick with some longer sessions for next few wouts.

[spidermac]

Decided to do the latest EM asensei session. 6x6minR2min @20/22/24/26/28/30spm.
Wup - 2k
Time Dist spm HR SPlit
06:00.0 1434 20 144 02:05.5
06:00.0 1459 22 151 02:03.3
06:00.0 1490 24 154 02:00.8
06:00.0 1520 26 158 01:58.4
06:00.0 1558 28 160 01:55.5
06:00.0 1577 30 164 01:54.1
36:00.0 9039 25 155 01:59.4
CD - 2k
Quite a tuff wout. First 3 reps steady away then starts to get hard from 26spm on. Struggled a bit to hold split at 30spm but managed it. Pleased to -ve split as Eric says might not happen on last swet as already pretty fatigued.

[Iain]

Rather you than me Spider. Well completed. Decided on my first Major target for season, beating my best ever 6k Nonathlon score (weakest event). Needed 24:14.5. So intended to sit on 2:01 as long as possible and make up any losses in closing stages.

Time Dist. Rate Pace - Comment
04:01.0 1,000 26 02:00.5 Settled well
04:01.5 1,000 26 02:00.8 Tried to hold consistent 2:01s
04:01.4 1,000 26 02:00.7 Starting to get harder, some 2:02s, but responding
04:01.7 1,000 26 02:00.9 A lot at R25, hanging on, nearly slowed with 10 min to go
04:01.8 1,000 26 02:00.9 Fighting demons
03:53.2 1,000 28 01:56.6 Couldn't face accelerating at 1k to go, went from 720, 420 and 160
24:00.6 6000 26.4 2:00.1 - Saw 24:04 prediction with 600m to go and so gave up on 24', gutted when saw how close I came.

3rd fastest 6k ever (although didn't do many at my best). 40 Nonathlon points.

[spidermac]

Very close Iain, always a tricky one to decide when & how close to that red line to go during a TT.
Another longish EM session. 4x10min R30s at various spm.
Wup - 1k
Time DIst spm HR SPlit
10:00.0 2390 20 145 02:05.5 - 10min@20spm
10:00.0 2381 21 147 02:05.9 - 5min ea @ 20/22
10:00.0 2374 22 146 02:06.3 - 10min @ 22spm
10:00.0 2432 23 156 02:03.3 - 3/3/3/1 @20/22/24/26spm
40:00.0 9577 21 148 02:05.3
CD - 2k
So first 3 sets pretty steady then a bit harder in the last one.

[spidermac]

Back a bit better but thought best not to try & sprint type sessions yet. A hardish 30mins trying to keep spm up. I think this is the way forward for me on the longer distances as I am never going to be a power merchant in the leg department!!!
wup - 1k
Time Dist spm HR Split
10:00.0 2478 27 151 02:01.0
10:00.0 2487 27 0 02:00.6
10:00.0 2512 27 157 01:59.4
30:00.0 7476 27 154 02:00.3
CD - 2k
Haed enuff without red lining it. Pleased to hold 27spm. See what tommorw brings may do a wee wout in the morning.

[Iain]

Spider, its coming back nicely. Strength session for me today. Intended 12x30S r1' @ 24SPM DF 165. But had call I had to take after 8th so did 2 sets of 8. Last time 1:49.6 average 7 weeks ago. This time 1:48.2 & 1:47.4 averages, so 1.8S quicker. What's more SPI averaged 11.6, the highest achieved last time and managed one at 12.1, highest I have ever recorded. came partially off seat in one and lost 3M, but managed to get back mainly on seat and caught up missed stroke, the advantage of low rating! First failure on press ups. managed 40 first set, but gave up at 33 on second. Hope Christmas doesn't cause further muscle loss, I think I can reverse the fitness loss!

Happy Christmas to one & all

- Iain

[spidermac]

SPI 11.6 - monster! SOme pre xmas dinner calorie burning. HR capped 60mins.
Wup - 1k
Time Dist spm HR split
10:00.0 2378 22 139 02:06.1 (2.06.6)
10:00.0 2367 22 0 02:06.7 (2.06.7)
10:00.0 2365 22 145 02:06.8 (2.07.2)
10:00.0 2340 22 145 02:08.2 (2.08.5)
10:00.0 2329 22 145 02:08.8 (2.09.6)
10:00.0 2327 22 145 02:08.9 (2.09.2)
01:00:00 14102 22 143 02:07.6 (2.08.0)
CD - 2k
Felt quite good, HR a tad higher (141 average last time) but still OK. Day off tommorow I think. Back getting better.

[spidermac]

Todays mission 4x8minR20s at various spm. Decided to up DRF a wee bit as back feeling bit better to 125.
Wup - 1k
Time Dist spm HR split
08:00.0 1920 20 146 02:05.0 - 8min@20spm
08:00.0 1894 21 146 02:06.7 - 4@20 + 4@22spm
08:00.0 1882 22 148 02:07.5 - 8 @ 22spm
08:00.0 1969 23 159 02:01.8 - 2 ea @20,22,24,26
32:00.0 7665 21 149 02:05.2
CD - 2k
Last time I did this averaged 2.04.2 split so a bit off that, but trained quite hard this am. Some metres in the bank.

[Iain]

Spider, some good sessions there. Strong first and last 8' intervals. I did 5kr5',4kr4', 3kr3',2kr2',1k. Only done this session once before, January this year 2:12.6. Targets 2:08, 2:06, 2:04, 2:02 & <2:00. Results:

Time. Distance Rate Pace - Comment
0:21:14.1 5,000 23 02:07.4 - Only one brief struggle, mostly 2:06s when reacted to a slowdown
0:16:44.6 4,000 23 02:05.6 - Steady and finished faster
0:12:22.1 3,000 23 02:03.7 - Even pacing, amazed managed to average 23SPM
0:08:05.3 2,000 24 02:01.3 - Started at 2:01s, drifted to 2:02 but stopped slide
0:03:52.1 1,000 28 01:56.1 - 1:58s, pushed last 600m
1:02:18.1 15000 23.4 02:04.6 - Happy to be 0.7S quicker than 10k SB

[spidermac]

Looks like a nice wout Iain. Had a go at 4x1k yesterday but binned it in R1 - back still not up to hard pulling.
Today 30mins
Wup - 1k
Time Dist spm HR Split
10:00.0 2470 25 148 02:01.4
10:00.0 2494 26 155 02:00.2
10:00.0 2518 27 157 01:59.1
30:00.0 7481 26 153 02:00.3
CD - 2k
So that felt like hard work tho HR never got that hi. Not sure whats going on but seem to have lost fitness compared to middle of the summer, despite rowing pretty consistently. Time for a rethink.

[spidermac]

Happy new year to all.
Just going to churn away at some metres till back feels OK. Today another 30minsR20 HR capped
Wup - 1k
Time DIst spm HR SPlit
06:00.0 1431 20 139 02:05.7
06:00.0 1425 20 141 02:06.3
06:00.0 1410 20 143 02:07.6
06:00.0 1403 20 143 02:08.2
06:00.0 1398 20 144 02:08.7
30:00.0 7064 20 142 02:07.4
CD - 1k
Same split as a week ago but slightly lower HR.

[Iain]

Happy New Year to you, hope the recovery goes well.

Finally secured a job so rowing will suffer. Want to crystalise the benefit of the uninterupted training so went for my HM target of <90min. After 3 days off and slow row in 4 days went very well, see PB thread! 11S PB, taking 2:22 off my SB from June at 1 less SPM. Didn't think I would get a proper PB ever again! 33 more Nonathlon points as 1.3S/500m quicker than previous hour SB, only 0.3S outside 10k SB pace! Details on PB thread.

[spidermac]

Very well done on the PB Iain - enjoy as they don`t come along very often at our stafe in the game!!.
A HR capped 60mins for me today - just getting ther metres in.
Wup - 1k
Time Dist Spm HR SPlit Prev
10:00.0 2377 23 139 02:06.2 (2.06.1)
10:00.0 2374 23 143 02:06.3 (2.06.7)
10:00.0 2366 23 146 02:06.7 (2.06.
10:00.0 2343 23 146 02:08.0 (2.08.2)
10:00.0 2333 23 145 02:08.5 (2.08.
10:00.0 2334 24 144 02:08.5 (2.08.9)
01:00:00 14125 23 143 02:07.4 (2.07.6)
CD - 2k
Felt quite good on this session. A 0.2sec improvement on a week ago at same HR - good news. Same average split as the 30minR20 from a few days ago

[Iain]

Thanks spider, well done on keeping the training going.

My last online session for some time was 10x30S r 3min. After coming off my seat at 24SPM, a little worried that this might be painful! Managed 158M (1:34.9 pace) at 60SPM in April for a one-off 30S. Nearly flat out, although not going quite so nuts on the rating:

Time Dist. Rate Pace - Comment
00:30.0 155 48 01:36.8 Slower start than optimum, DF unchanged at 120
00:30.0 156 46 01:36.2 Put drag to full (due to C-Breeze usually about 160DF) C-Breeze blew off and blocked fan, DF about 150
00:30.0 157 48 01:35.5 Lowered drag (actually about 116, assumed higher)
00:30.0 158 52 01:34.9 Tough last 10S LP 1:32, finished at 1:36
00:30.0 157 52 01:35.5 Can no longer keep full strokes, 1:34 LP
00:30.0 156 54 01:36.2 Struggled to get below 1:36, short sliding required
00:30.0 158 56 01:34.9 All out effort nothing left
00:30.0 151 54 01:39.3 Legs gave out after 15S barely 1/4 slide for second half
00:30.0 155 52 01:36.8 Concentrating on strong strokes and fast hands as end in sight
00:30.0 155 58 01:36.8 Nothing left, full on from the start.
05:00 1556 52.0 1:36.4

[spidermac]

Looked like a tuff one Iain. Another 30minR20 for me today - let HR drift a wee bit higher today. May try some ivals in a few days time.
Wup - 1k
Time Dist spm HR SPlit
06:00.0 1446 20 143 02:04.4
06:00.0 1444 20 147 02:04.6
06:00.0 1444 20 149 02:04.6
06:00.0 1442 20 151 02:04.8
06:00.0 1439 20 151 02:05.0
30:00.0 7213 20 148 02:04.7
CD - 2k
OK wout back felt a bit better.