The Pete Plan

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spidermac
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Re: The Pete Plan

Post by spidermac »

Decided to have another go at the 60min session I failed on a few days ago.

01:00:00 10:00.0 2298 22 134 02:10.5 841 157
01:00:00 20:00.0 2316 22 146 02:09.5 854 161
01:00:00 30:00.0 2323 21 151 02:09.1 859 162
01:00:00 40:00.0 2328 21 154 02:08.8 862 164
01:00:00 50:00.0 2351 22 160 02:07.6 879 168
01:00:00 01:00:00 2402 23 168 02:04.8 918 180
Total: 14018 21 152 02:08.4 868 165
So pleased with that as neared the end really wanted to go above 14000m, so upped the rate a bit - & the old HR!!!!
62yr old; 71kg;6`2"
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Re: The Pete Plan

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Time for the waterfall, not sure what the hangover from the 60min would be. Thought try for 2.01 split for 3k & see how that goes.
R1 - 12:05.2 3000 27 164 02:00.8 982 198
R2 - 09:58.1 2500 27 164 01:59.6 1003 204
R3 - 07:52.4 2000 28 166 01:58.1 1031 212
29:55.7 7500 27 164 01:59.7 1002 204
Pleased to get average under 2.00m. 3k felt hard but managed to settle into a rythm & happy to -ve split this. Seem to have learned my lessons from previous years & all PP sessions on this round have been -ve splits
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Re: The Pete Plan

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Decided on a HR capped row today - target to keep HR below 140, also wanted to try & keep a consistent split & not have to slow down lots in 2nd half.

10:00.0 2220 20 129 02:15.1 788 142
20:00.0 2229 19 137 02:14.5 794 144
30:00.0 2230 20 139 02:14.5 794 144
40:00.0 2226 19 140 02:14.7 792 143
Tot 8904 19 136 02:14.7 792 143
So pretty good didn`t have to slow too much in last 10mins tho HR was touching upper limit.
62yr old; 71kg;6`2"
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Iain
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Re: The Pete Plan

Post by Iain »

Good finish to your hour (you do know that you will have to do a serious attempt if you keep rowing :lol: ), and good progression on the waterfall.

Felt a bit weak so delayed the dreaded 4x1k then decided I ought to get the CTC in and then the hour I have been putting off.

So a hard hour to replace my worst nonathlon score. Thanks for setting me a target Wednesday (OK I know yours was only all out at the end, but that gave me the thought to see if I could get over 14k. Intended to row 2:09-10 and see how it went, possibly speeding up to stay within a chance of 14k, quickly settled to 2:09 (13953) and had someting left at the end:

Time Distance Rate Pace
06:00.0 1,398 23 02:08.8 - started a bit faster and settled into good 2:09 rhythm
06:00.0 1,396 23 02:08.9 - staying with it until I start to tire
06:00.0 1,396 22 02:08.9
06:00.0 1,398 22 02:08.8 - few 2:11s but quickly recovered
06:00.0 1,399 22 02:08.7
06:00.0 1,397 22 02:08.8
06:00.0 1,400 22 02:08.6 - speeding up from 20' left
06:00.0 1,411 23 02:07.6 - Still strong
06:00.0 1,427 23 02:06.1 - end in sight
06:00.0 1,472 26 02:02.3 - Strength to speed last 2:30
1:00:00 14,093 22.8 2:07.7 - Post 2012 best by 286M 1S/500m better than 10k SB 32 Nonathlon points
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Nice one Iain!! That was a serious attempt!!! So 8x500m today was pretty confident of a good improvement but not sure by how much. Wanted to up spm a bit & intended to start at last times average like a good boy - results below ( last sessions times in brackets):
Wup - 2k
R1 - 01:50.4 (1.50.3) 500 33 159 01:50.4 1195 260 - oops what happened to being a good boy!!
R2 - 01:49.9 (1.52.5) 500 32 0 01:49.9 1207 264 - HR not registered?
R3 - 01:49.4 (1.52.8) 500 33 156 01:49.4 1219 267
R4 - 01:48.8 (1.52.6) 500 33 0 01:48.8 1235 272 - again probs with HR strap!!!!
R5 - 01:48.2 (1.52.1) 500 34 165 01:48.2 1250 276
R6 - 01:47.8 (1.52.2) 500 34 157 01:47.8 1261 279
R7 - 01:47.0 (1.51.4) 500 35 167 01:47.0 1283 286
R8 - 01:45.1 (1.49.5) 500 37 166 01:45.1 1337 301 - all out!
Total 14:26.6 4000 33 161 01:48.3 (1.51.6/32spm)
CD - 2k strapless
So spm average up by 1 & 3.3sec improvement - yipee don`t think I will be seeing that sort of increase again on this session!!!! Tried higher drag for R1 - at 145 but felt too much on the legs so reduced to DRF 125 - felt easier to keep higher spm going.
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Re: The Pete Plan

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Bit of a mess today set PM for 10k then realised I had gone off too fast in first 1k so decided to do a fast 5k rest 5mins & do 2nd 5k as a HR capped row.
Wup - 1k
Time Dist SPM HR Split
19:50.0 5000 25 163 01:59.0
07:59.3 2000 25 0 01:59.8
07:56.7 4000 25 162 01:59.1
03:59.2 5018 26 165 01:57.4
So a start 19.50 5K but well off my best.

5000m 23:01.5 17 138 02:18.1
04:32.8 1000 18 139 02:16.4 774 138
04:37.9 2000 17 139 02:18.9 749 130
04:39.3 3000 17 138 02:19.6 742 129
04:38.6 4000 18 138 02:19.3 745 129
04:32.8 5000 18 138 02:16.4 774 138
Wanted to keep the metres up so good to do the 2nd 5k, sweating buckets!!!!
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Re: The Pete Plan

Post by Iain »

Very impressive neg split and improvement on the 500s. I have a medium term target to go sub-5k, low rating for that pace, very impressive.

Second failed attempt at the dreaded 4x1k today. Always make myself pay for not doing completing the workout. First time did a standalone 1721M as prelim for the CTC (3x1721), this time stopped in first interval, so decided to do an all out 1k to try and get my last green for the meta-nonathlon. Target 3:46.8, or 3:45.9 for post 2012 best. Really used my anger at H/D to get me through:

Time Distance Rate Pace
00:44.5 200 31 01:51.3 - good start and settled
00:45.0 200 32 01:52.5 - struggling with breathing at this rate
00:44.9 200 31 01:52.3 - slowed so pushed, couting strokes from 500M
00:44.5 200 31 01:51.3 - Holding on
00:43.9 200 34 01:49.8 - not giving up now!
3:42.7 1,000 31.8 1:51.4

Have 2k cough so must have been near my limit. Hope no Corona Virus about! Happy with first 850 Nonathlon score since 2012, from second worst to best Nonathlon Score, good way to finish the season (although a tough target for next season, shows 500 & 2k their for the beating!) first time I have all greens and only one post 2012 best not set in last 8 weeks.
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Nice Iain well done for that last 200m. Not really due to row today but fancied doing something so decided to do a 500m TT - last one was in 2011!!!.
Wup - 3k
Time Dist SPM
00:20.1 100 45
00:19.8 200 45
00:19.9 300 42
00:19.8 400 48
00:19.9 500 48
01:39.6 500 45
CD - 2k
SO happy enuff with that, was a bit unsure what DRF to use & tried a few higher settings in warmup - felt it would be hard to keep spm up at higher drags so opted for 115 in the end, managed to keep a reasonable rating!! Looks like spm dropped a bit on 3rd 100m which lost a wee bit of time. Hopefully short enuff that it won`t affect tommorows 5x1500 too much.
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Re: The Pete Plan

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As promised 5x1500m today.
Wup - 2k
Time Dist SPM HR Split
R1 - 05:57.8 1500 27 0 01:59.2 (2.00.2)
R2 - 05:56.5 1500 27 161 01:58.8 (1.59.9)
R3 - 05:54.5 1500 28 161 01:58.1 (1.59.7)
R4 - 05:51.9 1500 28 161 01:57.3 (1.59.4)
R5 - 05:48.4 1500 30 165 01:56.1 (1.58.4)
Tot 29:29.1 7500 27 162 01:57.9 (1.59.5)
CD - 2k
A 1.6s improvement so pleased withthat & felt like I could have pushed a bit earlier on the last rep so still something in the tank. Something a bit slower tommorow I think.
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Re: The Pete Plan

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Very impressive 500M and 1500's. I decided to have a go at the marathon challenge as I have only done 1 serious Marathon before, had little idea on pace. Decided on starting at 2:16 and see how it went:

Time Distance Rate Pace
22:33.6 5,000 20 02:15.4 - no drinking so a bit faster
22:32.5 5,000 19 02:15.3 - Got into a rhythm when clawing back drinking time
22:31.3 5,000 19 02:15.1 - Still a long way to go
22:31.9 5,000 19 02:15.2 - In sight of half-way
22:26.6 5,000 19 02:14.7 - more familiar territory
22:24.1 5,000 19 02:14.4 - Still feeling strong, so pushed on
22:22.8 5,000 19 02:14.3 - Harder to get neg split this time
22:12.8 5,000 20 02:13.3 - no drinking as heading home
09:23.7 2,195 23 02:08.4 - not much left, but final sprint to duck under the minute
3:08:59.1 42195 19.4 2:14.4 - 5 min slower than my first, but substantially below target, happy with that.

So I need a day off and not looking forward to the sprints on Tuesday, but at least I have justified putting off the 1000's further!

- Iain
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Chapeau Iain - can`t see me ever doing a marathon!!! Smashed your target. Inspired me to do a long row. Thought another 60min but capped rate at 20spm;
Wup - 1k
Time Dist SPM HR Split
10:00.0 2334 20 135 02:08.5
20:00.0 2347 20 142 02:07.8
30:00.0 2364 20 149 02:06.9
40:00.0 2371 20 153 02:06.5
50:00.0 2384 20 156 02:05.8
01:00:00 2406 21 159 02:04.6
Total 14205 20 149 02:06.7
CD - 1k
Last 14018 21 152 2:08.4
A +187m & split improvement of 1.7sec at lower spm - happy days!
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Re: The Pete Plan

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Time for the speed pyramid - decided to trade lungs for legs as I used to do on this session. Last time - 1.52.4 split/31spm
Wup - 3k
Dist SPM HR Split
R1 - 250 36 152 01:52.6
R2 - 500 35 161 01:52.5
R3 - 750 35 164 01:52.1
R4 - 1000 35 167 01:51.6
R5 - 750 35 165 01:50.6
R6 - 500 39 165 01:46.7
R7 - 250 47 162 01:40.4
Total - 14.42.9; 4000m; 36spm; 162AHR; 01:50.3split
CD - 2k
A 2.1sec improvement on split - should be below 1.50 next time. Getting bit more used to higher spm again - was always faster for me & my skinny climber legs!!!
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Re: The Pete Plan

Post by Iain »

Very impressive speed pyramid, there is no way I could hold those ratings for the middle 3 intervals. Finally managed the dreaded 4x1k (made harder as last time used the CTC so was all out not based on a conservative target!). 17 days since first failed attempt and 6 weeks since the last successful attempt. Target 1:57.8 pace.


Time Distance Rate Pace
03:55.2 1,000 29 01:57.6 - legs numb by end, not giving up again
03:55.0 1,000 28 01:57.5 - Hard but doable
03:52.5 1,000 29 01:56.3 - home stretch
03:47.1 1,000 31 01:53.6 - Gave it everything, erg jumped off mat (+ for effort, - for technique!)
15:29.7 4,000 29.2 1:56.2 - 1.6S improvement, far more than expected, but less than 0.3S/week!
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Re: The Pete Plan

Post by Iain »

Rare double post for me recently! Decided to get the HM Challenge out of the way. As said above, my biggest weakness recently is failing to maintain a sufficient rate. Aware that the 1ks were still in my body, decided to do a rate pyramid during the first 20k to build to high (for me) rating by the middle, then reduce to make it easier to keep going and not over tire myself. Started with sore right lumber and finished with sore left thoracic, so probably over compensating.

Time Distance Rate Pace
08:53.5 2,000 19 02:13.4 - faster than intended
08:46.9 2,000 20 02:11.7 - so far so good
08:40.7 2,000 21 02:10.2 - having to push the rate
08:37.4 2,000 22 02:09.4 - little pace effect of higher rating
08:31.9 2,000 23 02:08.0 - can see top now, rating up and down
08:26.9 2,000 24 02:06.7 - struggling to hold rating, frequently drops and had to compensate at R25
08:33.5 2,000 23 02:08.4 - easier but still tough
08:45.0 2,000 22 02:11.3 - did 2min at 21 so had to up to 23 for 2 mins, mind going
08:51.8 2,000 21 02:13.0 - power not there despite best efforts, back sore itching to up rate
08:55.5 2,000 20 02:13.9 - as many R19 and R21as R20 so reverted to timing strokes on 3rd second
04:34.2 1,097 25 02:05.0 - relief
1:31:37.4 21097 21.7 2:10.3 - Post 2012 best by nealy a minute despite restrictions!

Pace only 0.1S/500m slower than 10k, one of my best performances in 2019, so progress being made. Next stop 5x1.5k.
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Re: The Pete Plan

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Well done on the 4x1k Iain when you fail a few times on a session it can become a real block to finnishing it & HM - wow u are really killing these long rows - afraid I won`t be going more than 60mins.
Today wanted to do a hard 10k, weather a bit hot so not sure how it would go & also a bad one for the HD`s I find as have to go off fairly close to intended target pace & hold it all the way - see 3rd 2k split below!!! Last time - 41.10.5/2.03.5/22spm/152HR
Wup - 1k
TIME DIST SPM HR SPLIT PREV
08:08.0 2000 23 155 02:02.0 (2.04.9)
08:04.1 4000 23 159 02:01.0 (2.04.0)
08:05.9 6000 23 164 02:01.4 (2.03.6)
08:04.6 8000 23 167 02:01.1 (2.03.0)
08:00.2 10000 24 168 02:00.0 (2.01.8)
40:22.7 10000 23 162 02:01.1
A 48sec improvement overall & 2.4sec on the split. Would like to up spm a bit still. Sub 40min next time!!!
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Re: The Pete Plan

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Time for something short & sharp!! Try a 1K.
Wup 3k
Time Dist SPM HR Split
00:42.1 200 37 159 01:45.2
00:42.1 400 34 165 01:45.2
00:42.1 600 36 166 01:45.2
00:42.2 800 36 167 01:45.5
00:41.5 1000 42 167 01:43.7
03:30.1 1000 36 164 01:45.0
CD - 2k
Don`t know what happened to the total time - PM4 rounding I suppose. As I intended to go off at 1.47 got to be happy with result. $x2k tommorow.
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Re: The Pete Plan

Post by Iain »

Very impressive 1k, especially that finish. Amazing rating maintained. 10k was pretty impressive too, I wouldn't kick yourself for a 0.4S/500M slow down in the middle sector, impressive that you kept the pace going so well. Promised 5x1.5k today. Positive breath of fresh air after the CTC target 4x1k. 2:03.3 last time, but did 4x2k at 2:03 so targetted under this:


Time Distance Rate Pace
06:07.9 1,500 25 02:02.6 - Slowed from sub 2:02 after 500M
06:07.5 1,500 24 02:02.5 - Under control
06:06.8 1,500 25 02:02.3 - alternating 2:02/4 for a while
06:04.6 1,500 25 02:01.5 - coming home
05:49.0 1,500 29 01:56.3 - happy with that, shows should be OK next time
30:15.9 7,500 25.6 2:01.1 - 2.2S improvement in 6.5 weeks, so 1S / normal time, happy with that.
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Re: The Pete Plan

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Big improvement on those 1500`s Iain well done - as always an impressive last rep. Todays mission 4x2k. Still feeling yesterdays effort in the legs! Last time - 1.59.4/25spm/161HR
Wup - 2k
Time Dist SPM HR Split Prev
07:54.5 2000 25 159 01:58.6 2.01.1
07:51.9 2000 27 160 01:57.9 2.02.2
07:50.6 2000 27 160 01:57.6 1.59.1
07:45.8 2000 30 165 01:56.4 1.57.3
31:22.7 8000 27 161 01:57.6 1.59.4
CD - 2k
Chuffed with that - faster split than my last 5x1500m, obviously didn`t try hard enuff lol. A 1.8s improvement. Easy HR capped row tommorow I think!!
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Re: The Pete Plan

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30minR20 today. Last time was 2.06.3 split & 7122m.
wup - 1k
Time Dist SPM HR Split Prev
06:00.0 1445 20 137 02:04.5 2.08.5
12:00.0 1453 20 149 02:03.8 2.07.8
18:00.0 1460 21 155 02:03.2 2.06.8 - a bit too hi on spm!!!!grrrrrr.
24:00.0 1465 20 159 02:02.8 2.05.8
30:00.0 1474 20 158 02:02.1 2.02.7
30:00.0 7297 20 151 02:03.3 2.06.3
CD - 2k
So a 3sec improvement on the split seems to result in a measly extra 177metres!!!! SPI was 9.35 well down on my best - 11.5!!. On cool down experimented a bit with 3 holes showing on foot stretchers instead of my usual 4 - may let me lengthen my stroke a bit - will have to try it for real on a hard session.
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Re: The Pete Plan

Post by Iain »

Those 2ks look tough, especially the last where you upped rating by 3 for just over a second pace increase. Well done for a big improvement. I thought the PM rounded ratings down. So you must have been 6-11 strokes too many, easily done. Impressive that you got faster throughout. My recent rate limited piece declined in SPI as I tired.

Did my online session yesterday (will report under "What Training" Thread. But getting significant side pain so will dial it back for a bit. Still have CTC to do this month!
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Re: The Pete Plan

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Todays efforts - 4x1k. Was fairly confident of an improvement but as always 1st round didn`t feel that easy!!!! Put foot stretchers down a hole & slight increase in drag to 123. Last time was 1.54.2/33spm/161HR
Wup - 3k
Time Dist SPM HR Split Prev
03:46.8 1000 28 159 01:53.4 (1.54.8)
03:45.6 1000 29 166 01:52.8 (1.54.4)
03:43.8 1000 30 161 01:51.9 (1.54.0)
03:41.6 1000 33 165 01:50.8 (1.53.7) :shock:
14:57.8 4000 29 162 01:52.2 (1.54.2)
CD - 2k
Got to be happy with a 2sec improvement & lower SPM :D . HR capped row tommorow I think.
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Re: The Pete Plan

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Change of plan didn`t feel that fresh but head felt like a hard session so a proper go at hour of power just for Iain!!!!
Wup - 1k
TIME Dist SPM HR Split
10:00.0 2423 23 146 02:03.8 (2.08.5)
20:00.0 2435 23 152 02:03.2 (2.07.8)
30:00.0 2435 23 156 02:03.2 (2.06.9)
40:00.0 2441 23 160 02:02.9 (2.06.5)
50:00.0 2452 24 163 02:02.3 (2.05.8)
01:00:00 2482 27 165 02:00.8 (2.04.6)
Total 14667 23 157 02:02.7 (2.06.7)
Last time 2.06.7 split & 14205m, so a 4sec improvement on split & extra 462m - tho last time rate was capped at 20spm. Bit more like it tho I think the way forward for me is to rate up a bit & hold it for the 60mins. WIll have to have a go at free rate 30min some time.
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Re: The Pete Plan

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Waterfall today - not feeling energetic so unsure of the outcome!!! Last time - 1.59.7 split/164HR/27spm
Wup - 1k
Time Dist SPM HR Split
11:53.0 3000 26 160 01:58.8 (2.00.8)
09:48.8 2500 27 163 01:57.7 (1.59.6)
07:46.5 2000 29 165 01:56.6 (1.58.1)
29:28.2 7500 27 162 01:57.8 (1.59.7)
CD - 2k
So a 1.9sec improvement. Felt hard & sweaty but happy with the result. Reckon the real work on the PP starts now!!!
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Re: The Pete Plan

Post by Wolfmiester »

Hello chaps, hope you don't mind me popping in.
I'm probably several weeks too late, because as soon as lockdown finishes properly I'll be back on the water more often (singles at the weekend from this weekend). But lets see how it goes for as long as it can.
Joined a small group locally on day 1 of week 3.
4x1k/5r - as always, pick a target that's pretty impossible to miss to start with ...
3:37.4 - 1:48.7/28
3:37.0 - 1:48.5/28
3:36.9 - 1:48.4/28
3:35.0 - 1:47.5/29
1:48.2 Probably a bit quicker than I intended after very little speed work. Some in reserve though hopefully.
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Re: The Pete Plan

Post by spidermac »

Great to have u here Wolfie, as u see I have been hogging this thread, hoping to get down to those times myself!!!
Todays effort a 40min HR capped row at 140. Last time was 8904m/2.14.7split/19spm/136AvHR
Wup - 1k
Time Dist Spm HR Split Prev
10:00.0 2284 20 127 02:11.3 (2.15.1)
20:00.0 2298 20 136 02:10.5 (2.14.5)
30:00.0 2289 19 139 02:11.0 (2.14.5)
40:00.0 2261 19 140 02:12.6 (2.14.7)
40:00.0 9132 19 135 02:11.4
CD - 1k
A 3.3sec improvent on split, extra 228m & Hr 1 beat lower - must be doing something right!! As before last 10min had to slow slightly to keep HR cap, but splits not too far apart.
62yr old; 71kg;6`2"
Image

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