The Pete Plan etc

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Seemed to have tweaked a muscle in my chest somehow - the joys of getting old!!! Decided on 30min HR capp at 148 but no rate restriction.
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2461 25 141 02:01.9
10:00.0 2454 25 147 02:02.2
10:00.0 2431 25 146 02:03.4
30:00.0 7346 25 144 02:02.5
CD - 2k
OK wout. had a brief stop after 10mins to adjust the pesky HR strap! Chest didn`t seem to affect the rowing.
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Spider, hope the chest gets better soon. I periodically get problems with stiff facia joints that feel like strained intercostals, only notice them for the first few minutes and then when they stiffen up again afterwards. Impressive capped row. Much closer to your uncapped pace than i could get at those proportions.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Another failure on the (1:30,3:30r0) r3'. I don't know why I tried, I guess I don't want to recognise any losses on true PP sessions. Last time managed 1:54.9 R29.8 & 1:58.9 R27.1 on 3 and 2 and a min.

Time distn rate pace - comment
01:30.0 392 29 01:54.8 - this is supposed to be easy bit, having to push already
03:30.0 877 26 01:59.7 - no worse than first part, but not optimistic although HR topped at 91%
01:30.0 392 29 01:54.8 - no easier than first
03:30.0 878 27 01:59.6 - R27 feels tough, HR to 94%
01:30.0 392 29 01:54.8 - Fighting to hold split after HR only recovered to 67% (usually 62-3%)
03:30.0 879 27 01:59.5 - Middle tough, I am going soft, HR only to 94%
01:30.0 392 29 01:54.8 - After recovery to 69% counting strokes, H/D at end.
16:30 4202 27.7 1:57.8 - Only one further for 0.7S drop in pace on 3:30s and ratings lower.

Paces OCD (I always try to beat previous and first 1:30 intended to hold pace).
Not sure why H/D, perhaps due to rush as running late, mind not focused. Will try again, but will do a few other sessions first after 3 long interval fails in a row. Really must try at a more conservative pace and accept that less rowing means I will be slower! CTC was an anomaly!
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1075
Joined: Tue Nov 11, 2014 3:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: The Pete Plan etc

Post by JonT »

I did the Rowalong 5k W1S1 session today. I have never done any Rowalong sessions and I have to say John Steventon has done an amazing job.

This session was 6x4:00 2:00r at a pace of 2K+8 to 2K+6. This would be 1:58-1:56 for me. https://www.youtube.com/watch?v=72VWdxy ... e=youtu.be

For some reason, probably being distracted by the new setup, I had in my mind 1:58-1:52 and decided to start at one end and try to negative split down to the other. I pretty much managed this, but it meant I went far harder than I was intended for this workout #-o :oops:. I'm still amazed that John managed to push hard on this session and still manage to talk all the way through it though.

I'll have to try this again soon at the correct pace....no Iain this does not mean my 2K pace is soft! :lol:

What is nice is that I had the energy and drive to get this done. Since the very intense session that I did a couple of weeks ago where I completely messed up the pace of a 4x2k and pushed myself way too hard I have not been physically or mentally capable of doing anything but UT2 sessions.

If anyone has not tried them, I recommend you have a bash at Rowalong.

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,019m 1:57.7 214 1037 27 168
4:00.0 1,026m 1:56.9 219 1052 27 173
4:00.0 1,032m 1:56.2 223 1066 28 175
4:00.0 1,046m 1:54.7 232 1097 28 181
4:00.0 1,047m 1:54.6 232 1100 29 182
4:00.0 1,063m 1:52.8 243 1137 30 186
55 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

No, the target was soft :fsbgrin: ! Pete reckoned 6 x 1k r1' was a 5k pace predictor, the extra min rest makes a big difference, you averaged 5k-0.5S. Does depend who the target was set for, as someone doing a 16' 5k would be doing 1250m per rep qt that pace and so would be noticeably slower than doing 1000's. Well done at demonstrating John's error. I hope that you recover more quickly this time!
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Iain had exactly this problem in Jan when I restarted intervals after hurting my back a bit - was trying to match previous rounds splits of the PP - resulting in HD`s. Finally reined my ego in & just decided to finnish the sessions & rebuild - after I round of the PP back in +ve territory. :D
JonT best not to leave too long between the hard sessions as they build up in your head & easy to get used to not entering the pain cave!!! :shock:
Today was 5x1500m 5R. Did this last Nov at 1.52.0 average/29spm/160HR but after my little back injury in Jan next round was 1.53.4 average/29spm.161HR!!
Knew I could better last times average but wasn`t sure how close I would get to !.52.0 average. :?:
Wup - 2k
Time Dist spm HR split Prev Nov
05:37.4 1500 29 156 01:52.4 (1.54.5) (1.52.7) - oops was aiming to match Nov time.!! [-X
05:36.8 1500 30 154 01:52.2 (1.54.0) (1.52.5)
05:35.6 1500 30 161 01:51.8 (1.53.4) (1.52.3)
05:34.8 1500 32 162 01:51.6 (1.53.0) (1.52.1) - not much left in the tank after this!! :shock:
05:34.6 1500 33 165 01:51.5 (1.52.0) (1.50.4) - just managed a -ve split with a mad sprint. :lol: No chance of matching 1.50.4!
27:59.3 7500 30 159 01:51.9 (1.53.4) (1.52.0)
CD - 2k
Pleased with that tho after R4 knew there was not much left in the tank. Spm a bit higher which was also a goal for this session trying to up my CV. :D May be a better training effect having splits a bt closer rather than take it a wee bit easier :lol: to last rep & then empty the tanks?
62yr old; 71kg;6`2"
Image
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1075
Joined: Tue Nov 11, 2014 3:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: The Pete Plan etc

Post by JonT »

Nice session Spider. I'm no expert, so I will leave others to answer your question at the end.

In terms of the pain cave, I think I was wise to stay out of it for a while. For a change I listened to my body, and it was very clear that it needed to be given some TLC. #-o
Iain wrote: Sat Mar 06, 2021 9:34 pm No, the target was soft :fsbgrin: ! Pete reckoned 6 x 1k r1' was a 5k pace predictor, the extra min rest makes a big difference, you averaged 5k-0.5S. Does depend who the target was set for, as someone doing a 16' 5k would be doing 1250m per rep qt that pace and so would be noticeably slower than doing 1000's. Well done at demonstrating John's error. I hope that you recover more quickly this time!
Iain, to be fair to John, I knew I was going wrong when he started talking about "nudging up to AT" and I was deep into AN! :oops: :oops: :lol: :lol:
55 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Spider, there are different training effects that are affected differently. I think that the main training effect aimed for in long intervals is improving Aerobic threshold, this would probably be better trained with more even splits, but the I would not expect the difference to be that great for 1500s as all are likely to be above threshold anyway for anyone who has done a number of cycles, the impact could be bigger on the waterfall due to the slightly slower pace. In addition there will be benefits in VO2 max that may be higher with an all out last interval that will get closer to VO2 max. However, personally I just find that it is easier to find something more on the last, i am not holding back except to the extent I think I need to to get through it. I definitely don't know I have the mental strength to do all intervals at absolute max such that it requires a full sprint after pushing throughout just to match the pace on the last, well done for doing it and not slowing / handling down.

Jon, what do you take from it when PTs say things like that? Personally any reasonably hard interval over a minute sees my HR at >90%, to stop at "AT" HR I can only row at marathon pace and not even that for a sustained period. Was the session supposed to be a "grey zone" session (ie somewhat below potential). These are getting some acceptance in "pyramidal training" after years of adverse papers. Basically some training at this level is beneficial and can replace some (but not all) of the all out training in traditional periodised models and remain as effective. However this is only beneficial when a significant majority of training is UT2. This is for elite athletes, as usual data for those doing limited training is lacking!

As for my training, I just need to find some time to do it! Training mainly at weekends when i was training 5+ times a week will merely limit losses. Not sure how I can integrate that into PP.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1075
Joined: Tue Nov 11, 2014 3:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: The Pete Plan etc

Post by JonT »

Iain wrote: Sun Mar 07, 2021 5:21 pm Jon, what do you take from it when PTs say things like that? Personally any reasonably hard interval over a minute sees my HR at >90%, to stop at "AT" HR I can only row at marathon pace and not even that for a sustained period. Was the session supposed to be a "grey zone" session (ie somewhat below potential). These are getting some acceptance in "pyramidal training" after years of adverse papers. Basically some training at this level is beneficial and can replace some (but not all) of the all out training in traditional periodised models and remain as effective. However this is only beneficial when a significant majority of training is UT2. This is for elite athletes, as usual data for those doing limited training is lacking!
I haven't looked closely enough at the Rowalong programmes yet to give a detailed answer. But there definitely seem to be three types of sessions in there: easy, pushing it and hard (all my descriptions). This session was described at the start by John as "One where you will definitely feel yourself working hard towards the end, but not one where we are going flat out". He also spoke at the start about a session which was training the body to deal with 5k ratings and close to 5k pace for an extended period. I don't know how well you know John, but he is far more focussed on pace than heart rate zones.
55 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3794
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan etc

Post by Wolfmiester »

Good to see loads still going on guys.
I did 26k in 6/10/10 intervals yesterday supporting a friends 7x11111/7r charity row.
But this week I've started an 8 week nutritional plan, which means a detox this week and no exercise.
So I fully expect you to keep it going and I'll see you in a week or so (whenever the erg gets back in the plan).
Wolfie

Image
Age 56 Height 6'4" Weight 92k
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Good luck with the diet Wolfie - looking to join us lightweights?? :lol: :lol:
Iain for me going hard every rep in the intervals is definitely mentally tougher but I think you get a better split overall.
Today was a bit of a grey wout. Looked at the row along wouts & thought I would try 60mins - alternating between 20spm/24spm every 6mins, hence the spm being all over the place! In the end the legs & head were not in it so called it at 8k. :evil:
wup - 1k
Time Dist spm HR SPlit
08:11.5 2000 21 144 02:02.8
08:06.9 4000 22 149 02:01.7
08:00.9 6000 23 154 02:00.2
08:13.8 8000 20 154 02:03.4
32:33.0 8000 21 150 02:02.0
CD - 2k
A bit unsatisfactory but a few metres I suppose yesterdays session took more out of me than I thought.
62yr old; 71kg;6`2"
Image
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Needed to do something a bit longer - 60min HR capped row at 148. Last time was 14393m/23spm/2.05.0/147HR
wup - 1k
Time Dist spm HR SPlit
10:00.0 2420 24 144 02:03.9
10:00.0 2413 24 147 02:04.3
10:00.0 2403 24 149 02:04.8
10:00.0 2378 23 149 02:06.1
10:00.0 2365 23 149 02:06.8
10:00.0 2368 25 148 02:06.6
01:00:00 14344 23 147 02:05.4
CD 2k
Tried starting off a bit slower but end result was also slower!! :lol: :lol: Happy enuff with this after climbing training this am.
62yr old; 71kg;6`2"
Image
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3794
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan etc

Post by Wolfmiester »

Not suddenly reduced to solo efforts are you Spider?
Iain, don’t work too hard!!! Life is to be enjoyed.
Wolfie

Image
Age 56 Height 6'4" Weight 92k
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Looks like I`m on my sweeney todd wolfie, all the part timers have fallen away!!! :lol: :lol:
Today was Iains pyramid substitute 5x750 R3.30 . HD on this a few days ago starting way too fast.
Wup - 3k
Time Dist spm HR SPlit Prev
02:41.3 750 33 159 01:47.5 (1.47.6)
02:41.2 750 33 162 01:47.4 (1.47.3)
02:41.1 750 34 165 01:47.4 (1.47.2)
02:41.0 750 33 163 01:47.3 (1.46.8)
02:41.3 750 35 0 01:47.5 (1.47.2) - HR strap on blink as were the legs!!! :lol:
13:25.9 3750 33 162 01:47.4 (1.47.2)
CD - 2k
Well that was painful, like 2kTT painful!!!!. :shock: This has become my new most dreaded session. Last go attacked it a bit like 8x500 but its much more similar to 4x1k & I barely recovered in the rests, need to be conservative on the -ve splitting!! My technique went all to pot & couldn`t seem to get into a good rythm, increasing spm by 2 didn`t equal increase in speed, think I was shortening the stroke at the front & not getting enuff swing into the stroke. :twisted: #-o How does this relate to 2k pace, I feel may = 2k pace on a very good day!!!! :?:
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Nicely done Spider. This is supposed to be achievable at 2k pace (in fact Pete thought that was possible with 3:00 rest, I am generous!) 33SPM is a fast rating to hold! I use as a prelude to the dreaded 4x1k as it does have many of the same characteristics. You did better than me. Didn't feel 100% and short of sleep, but started a 1500s session, only got to the end of the 2nd at 1:59 (1S slower than last time) by committing to make that my last. Struggling to rate 27SPM and so dropped to R26 and that tired my legs. Still got my HR to 95% and then did slow row. Hr slightly above the target 75% max throughout at 2:30 pace!

Hope to try another session tomorrow.

- Iain
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Attempted 4kr4', 3kr3', 2kr2', 1k despite feeling I have a bit of a cold. Last time 2:0.6 avg with 2:02.7 4k and 2:01.3 3k (idea is to cut at least a second from subsequent intervals). Aimed for 2:04. 4k a struggle with pace varying wildly ending at 2:03.4 R24 average. I just couldn't find a rhythm closer to 2:04, dropped to 2:06 when slowed, so accepted 2:03s. HR hit 96%, didn't bode well. Started 3k, HR climbed fast to 91% in 90S, H/D at 93% only 2:30 in. I know I should have reduced rather than increase the pace, but reason didn't sink in! So did 10' slow (2:30 pace) followed by 5' faster (sub 2:05), did 4 averaging 2:03.7 R24. So worked heart and did some distance. Shocked by the collapse in my rowing, 2 weeks ago I averaged 1:57.3 on 3x2k for CTC. On today's showing I will not be able to do 6k in less than 24:40 even with a sprint, 39S slower than SB from 22/12. I hope it is a combination of tiredness and possible low grade illness. Really not sure what to try next and particularly what pace to choose. I think if I feel rested will have a go at CTC starting at a fairly conservative pace. Otherwise will try and do an abbreviated session at pace.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

A few tuff days Iain. Don`t think you will have lost loads in 2 weeks unless u have been on the bevy big time. :D Your last few sessions you seem to have started pretty hard with a very hi HR in the first intervals. In my experience you can complete sessions going that hard sometimes but its very easy to get intimidate dinto the HD`s. My solution is next time go for a pace you know is achievable for the first few intervals & if you have loads left can lay it all out in the last few. As I am sure u know finnishing a session whatever the time is always better than a HD.
The old favourite today 30minR20 with a HR cap of 148. Last time was 2.04.5/20/145
wup - 1k
Time Dist Spm HR Split Prev
06:00.0 1455 20 141 02:03.7 (2.04.0)
06:00.0 1454 20 146 02:03.7 (2.03.7)
06:00.0 1454 20 148 02:03.7 (2.04.1)
06:00.0 1449 20 148 02:04.2 (2.04.9)
06:00.0 1433 20 148 02:05.6 (2.05.6)
30:00.0 7243 20 146 02:04.2 (2.04.5)
CD - 2k
Hr a tick higher but 0.3sec improvement.
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Well managed a rare mid-week session. After recent setbacks decided on Fartlek 1ks, w/up for 2k then 1k at <2:05, 2:03, 2:02, 2:01, 2:00 with recovery slowing down to 2:30 pace between. Results:

Time Distnc Rate Pace HR Str Fin - comment

04:09.0 1,000 23 02:04.5 141 169 - Controlled
04:05.5 1,000 24 02:02.8 147 174 - Needed some effort (94% HRmax)
04:03.3 1,000 25 02:01.6 151 179 - Feeling partial recovery, felt long, HR to 96%
03:59.5 1,000 26 01:59.8 154 180 - See the end now, but 97% HR more normal for last
03:49.1 1,000 30 01:54.5 153 186 - Not too bad, accelerated from 400m in, 99% HR max :shock:
20:06.4 5000 25.5 2:00.6

Did the job of getting HR up without killing myself, but shocked how high it went. Do others find that the RPE of the same HR is easier after they come back from reduced training? Not sure whether this is lost blood cells (thinner blood) or rduced stroke volume. Not seen over 181 except after reduced training. So a "grey" session was orange verging on red! Any thoughts on realistic 6k pace?
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Well done Iain after previous setbacks, having an achievable 1st rep without red lining it always a good ploy! Not sure about rpe but as I get fitter I can definitely push myself into the hurt zone more & for longer, after a lay off I can`t push as hard for as long so rpe will be less.
Re 6k I see u did feb ctc at 1.57.3, as petes 4x2k is about 5k pace alledgedly, what about setting off at 2.01 till 1/2 way ( a good bit off 1.57.3) & if feeling good can go faster & aim for sub 2.00, if not hold on & go for a last sprint. I aim to try this later in the month. Good luck.
62yr old; 71kg;6`2"
Image
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1075
Joined: Tue Nov 11, 2014 3:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: The Pete Plan etc

Post by JonT »

Well done Spider for holding the fort while the rest of us slack (er, work). Hopefully things will settle down a bit Iain and you will get more of a workout rhythm going.

I have been doing set pieces for CTC and IRL punctuated with UT2 sessions. First shot of vaccine tomorrow so I am expecting to have a few days away from the erg to give my immune system the best chance to deal with things quickly and easily.

I did an interesting (to me) session today from the Rowalong 5k session. This was described as a mid-tier session. 3 x 4/2/4mins - r20/28/20 - pace 2k+16/2k+6/2k+16 - 2:30r

I'm not completely sure what this is trying to achieve, but I'm always up for something new, just to keep things interesting. I was surprised how hard I found the r20 parts of the session, rowing at 2:06, and how easy I found things at r28 rowing at 1:56. This is probably telling me something about my DF and/or my raw leg strength. Anyway, I roughly hit all my numbers despite various failures of ErgZone and the PM5 which I had to deal with on a number of occasions. #-o :evil: The patched together data is below.

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 950m 2:06.3 174 897 21 152
2:00.0 517m 1:56.0 224 1070 29 164
4:00.0 950m 2:06.3 174 897 21 157
r: 2:30
4:00.0 953m 2:05.9 175 903 20 155
2:00.0 518m 1:55.8 225 1075 29 168
4:00.0 955m 2:05.6 176 907 20 160
r: 2:30
4:00.0 954m 2:05.7 176 905 20 160
2:00.0 520m 1:55.3 228 1084 29 173
4:00.0 963m 2:05.8 176 904 20 159
55 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
paulgould
Super Dedicated and Truly Free Spirit
Posts: 2550
Joined: Thu Sep 28, 2006 10:40 am
I row on...: Model D with PM3
Location: Ryde, IOW

Re: The Pete Plan etc

Post by paulgould »

Hi Jon

I had my vaccine on Sunday and rested yesterday afternoon as I felt really wiped out after my lunchtime walk.
Today I felt fine again and managed 2 easy-ish sessions - a 10k and a 5k with no after-effects
55, 1.74m , Sep '20 - 114 kg , currently - 88 kg
Image
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Side effects are very variable, but reports are that they are stronger in women and the young. My wife had a rough 36 hours, I am still awaiting my call up.

Jon, not surprised that you struggled with the R20 sections more. they required 9.2% higher work per stroke. Also, you exceeded the stroke rate for the R28 so increased this further! Still, a useful session. Interestingly (at least to a numbers geek like me :fsbgrin: ) the work per stroke difference decreases as the pace increases (Only 6.6% increase from 1:45 R28 to 1:55 R20). This and the fact that the heavies pay a higher price for rating up will mean that relative to the average elite rower you would expect a greater time differential for us older skinnies than the average around whom you would expect the targets to be based.

Despite my belief that "grey zone" sessions are a bad idea, that is where I aim to train for a week or so in the hope of rebuilding confidence and regaining some of my recent losses. The evidence against them is for people doing far more sessions than me and there is merit for them when a hard session is inadvisable. Thanks for the pace guide Spider, broadly agrees with my thoughts, although I am apprehensive as at that pace I expect to be into 94%+ of HR max for 20 mins! I am hoping that the reduced RPE reflects that this is easier on me than the same HR when I am on form. Sorry for missing your 20R30, another great session. Don't feel obliged to do the 6k, Jon & I will be happy not to have our seats displaced :lol: (assuming I get around to doing a reasonable 6k that is).
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3794
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan etc

Post by Wolfmiester »

Well done chaps.
I’m still here lurking.
Week 2 of an 8 week personal eating/training plan for me. Sadly (just out of preference) very little erg work at this stage.
3 days resistance work, 2 days cardio and 1 test day each week.
The test day is press ups, plank, high knees, 5k row, wall sit (with the exercises being as many as possible to failure) So the 5k could be torture or a nice ‘rest’, depending on how much I sandbag 😃
Wolfie

Image
Age 56 Height 6'4" Weight 92k
User avatar
spidermac
True Free Spirit
Posts: 640
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan etc

Post by spidermac »

Good luck on the 6k Iain. JonT those are pretty big jumps in stroke rate especially dropping from 28 to 20. :shock:
Pencilled in for thurs for my vaccine - will report back!!.
Today - 4x2k. Last time was 1.54.3/28spm but did do this session last dec in 1.54.0.
Wup - 2k
Time Dist spm HR SPlit Prev/Dec
07:37.5 2000 29 160 01:54.3 (1.54.8/1.54.6)
07:37.4 2000 29 166 01:54.3 (1.54.6/1.54.3) - thought I would give Petes method of all intvals same as last time then blast the last!!
07:37.5 2000 30 164 01:54.3 (1.54.4/1.54.0)
07:33.0 2000 32 166 01:53.2 (1.53.4/1.53.1) - very tuff!! not much of a blast more a puff!! :lol: :lol:
30:25.4 8000 29 164 01:54.0 (1.54.3/1.54.0)
CD - 2k
Don`t think I will be using that strategy again in a hurry!!!!! :shock: Prefer a nice -ve split. All intervals felt hard as evidenced by HR. Happy to match dec split & get spm a tick higher. :D
62yr old; 71kg;6`2"
Image
User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2332
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model D with PM3
Location: Berkshire & London

Re: The Pete Plan etc

Post by Iain »

Great pacing Spider, I must admit that negative splitting for me is more of an insecurity thing as I worry that I will just miss out with a badly timed stroke. That said, as discussed with Steve, while it is physiologically easier to flat pace, psychologically it is tough. 0.3S improvement is not to be sniffed at after the number of cycles you have done!

Steve, sounds unpleasant to me, but each to their own. No signs of anything easing up this month. Hanging on in there for now. No promises on the 6k, just want to be ready if I am better rested and feeling good. Really want to do a successful long interval session first.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
Image
Post Reply