The Pete Plan etc
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- stumpy
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Re: The Pete Plan
BPP Week two completed.
5 sessions this week finding this quite easy at the moment, I well remember how these sessions can get very tough very quickly if you start to hard. My stroke ratings are also quite low around 16-20 which just feels natural at these slower splits.
5 sessions this week finding this quite easy at the moment, I well remember how these sessions can get very tough very quickly if you start to hard. My stroke ratings are also quite low around 16-20 which just feels natural at these slower splits.
Re: The Pete Plan
Wish I could say the same Stumpy - just u & me now!!. 8x500m for me today - usually one of my favourites.
Last time - 1.44.9/34spm/164HR
Wup - 3k
Dist spm HR SPlit Prev
R1 - 500 34 161 01:45.6 (1.46.3)
R2 - 500 33 164 01:45.3 (1.46.0)
R3 - 500 34 164 01:45.0 (1.45.
R4 - 500 34 167 01:44.8 (1.45.4)
R5 - 500 35 167 01:44.7 (1.45.1)
R6 - 500 37 165 01:44.4 (1.44.7)
R7 - 500 38 163 01:45.1 (1.44.1) - lactic killing me
R8 - 500 36 159 01:49.6 (1.42.3) - legs have disappeared!!lol.
14:04.6 4000 35 163 01:45.5 (1.44.9)
CD - 2k
Another session down on my last average - not sure whats going on. HR in rest periods was a lot higher than last time & lactic in the legs by R6 was torture! Tried lowering drag a wee bit on R5 but didn`t make much difference. Determined not to HD & paddle in if I had to so at least completed the session. May start to do more aerobic sessions & a bit less of the intense rows.
Last time - 1.44.9/34spm/164HR
Wup - 3k
Dist spm HR SPlit Prev
R1 - 500 34 161 01:45.6 (1.46.3)
R2 - 500 33 164 01:45.3 (1.46.0)
R3 - 500 34 164 01:45.0 (1.45.
R4 - 500 34 167 01:44.8 (1.45.4)
R5 - 500 35 167 01:44.7 (1.45.1)
R6 - 500 37 165 01:44.4 (1.44.7)
R7 - 500 38 163 01:45.1 (1.44.1) - lactic killing me
R8 - 500 36 159 01:49.6 (1.42.3) - legs have disappeared!!lol.
14:04.6 4000 35 163 01:45.5 (1.44.9)
CD - 2k
Another session down on my last average - not sure whats going on. HR in rest periods was a lot higher than last time & lactic in the legs by R6 was torture! Tried lowering drag a wee bit on R5 but didn`t make much difference. Determined not to HD & paddle in if I had to so at least completed the session. May start to do more aerobic sessions & a bit less of the intense rows.
Born 1957 71kg;6`2"
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Re: The Pete Plan
I'm still lurking boys, but have managed to put my back out again. So a week or two off for me ...
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- JonT
- Friend of the Free Spirits web site 2020
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Re: The Pete Plan
....and I’m still planning to do the plan, but I’m struggling to get back to any tulips of form after a recent bout of illness.
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Re: The Pete Plan
Good to hear boys get well soon. SO as promised a 60min HR capped row. Last was 13871m/2.09.7/19spm/137HR
Wup - 1k
Time Dist Spm HR SPlit Prev
10:00.0 2346 20 131 02:07.8 (2.07.9)
10:00.0 2346 20 137 02:07.8 (2.08.2)
10:00.0 2338 19 140 02:08.3 (2.08.7)
10:00.0 2306 20 141 02:10.0 (2.10.2)
10:00.0 2287 20 141 02:11.1 (2.11.5)
10:00.0 2285 20 141 02:11.2 (2.11.
01:00:00 13905 19 138 02:09.4 (2.09.7)
Comments - felt like a good wout & a slight improvement probably shows I need to do more of these!!!
Wup - 1k
Time Dist Spm HR SPlit Prev
10:00.0 2346 20 131 02:07.8 (2.07.9)
10:00.0 2346 20 137 02:07.8 (2.08.2)
10:00.0 2338 19 140 02:08.3 (2.08.7)
10:00.0 2306 20 141 02:10.0 (2.10.2)
10:00.0 2287 20 141 02:11.1 (2.11.5)
10:00.0 2285 20 141 02:11.2 (2.11.
01:00:00 13905 19 138 02:09.4 (2.09.7)
Comments - felt like a good wout & a slight improvement probably shows I need to do more of these!!!
Born 1957 71kg;6`2"
- JonT
- Friend of the Free Spirits web site 2020
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Re: The Pete Plan
"Tulips of form" ???!!! I love auto-correct. I can't even remember what I meant to type, but it wasn't anywhere close to tulips!
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Re: The Pete Plan
Flowert power Jon!! Today an EM session - 4x8minR90s @20;22;24;26spm.
Wup -2k
Time Dist spm HR split
08:00.0 1960 20 142 02:02.4
08:00.0 2022 22 153 01:58.6
08:00.0 2066 24 159 01:56.1 - this was hard work.
08:00.0 2092 26 161 01:54.7 - surprise even harder work
32:00.0 8140 23 153 01:57.9
CD - 2k
So the first 2 rounds went OK then R3 HD`s appearing - very sweaty too. Last set was tuff but happy to finnish, felt like it worked legs & lungs!!
Wup -2k
Time Dist spm HR split
08:00.0 1960 20 142 02:02.4
08:00.0 2022 22 153 01:58.6
08:00.0 2066 24 159 01:56.1 - this was hard work.
08:00.0 2092 26 161 01:54.7 - surprise even harder work
32:00.0 8140 23 153 01:57.9
CD - 2k
So the first 2 rounds went OK then R3 HD`s appearing - very sweaty too. Last set was tuff but happy to finnish, felt like it worked legs & lungs!!
Born 1957 71kg;6`2"
- stumpy
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Re: The Pete Plan
Steve sorry to hear about your back matey keep it moving gently. Scotch is very good for sore backs I find.
Jon speedy recovery.
Spider working hard there flower, yes it was a bit humid today I had to put the fan on for my 6000m, wanted to go sub 30min to add a few points for the nonathlon, but that will have to be for another day, managed a 30:27.8 it still gave me my second highest score so reasonable happy, onwards and upwards chaps.
PS where's Stan, hope his Achilles is improving.
Jon speedy recovery.
Spider working hard there flower, yes it was a bit humid today I had to put the fan on for my 6000m, wanted to go sub 30min to add a few points for the nonathlon, but that will have to be for another day, managed a 30:27.8 it still gave me my second highest score so reasonable happy, onwards and upwards chaps.
PS where's Stan, hope his Achilles is improving.
- stumpy
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Re: The Pete Plan
BPP Week3 day 2
2x2000m/4:00r
9:04.3 2:16.0 24 spam hr146
10:27.2 2:36.8. 20 spm hr140
Slowly building it up, the 2k still gives me the heebeejeebees at least next time I'll have a known target of 2:26.4 to ignore
2x2000m/4:00r
9:04.3 2:16.0 24 spam hr146
10:27.2 2:36.8. 20 spm hr140
Slowly building it up, the 2k still gives me the heebeejeebees at least next time I'll have a known target of 2:26.4 to ignore
Re: The Pete Plan
A steady 30minR20 HR cap of 140 today after climbing this am.
Previous was 2.05.6/7163m/141HR/20spm but went off too fast & had to slow down quite a bit. Wanted to make the splits a bit closer.
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1473 20 132 02:05.1 (2.02.1)
06:00.0 1442 20 138 02:04.5 (2.04.
06:00.0 1430 20 139 02:04.7 (2.05.
06:00.0 1415 20 140 02:05.1 (2.07.2)
06:00.0 1406 20 141 02:05.7 (2.08.0)
30:00.0 7189 20 138 02:05.1 (2.05.6)
CD - 1k
So a good result 0.5sec improvement on split & HR 3 beats lower. 5x1500 tommorow.
Previous was 2.05.6/7163m/141HR/20spm but went off too fast & had to slow down quite a bit. Wanted to make the splits a bit closer.
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1473 20 132 02:05.1 (2.02.1)
06:00.0 1442 20 138 02:04.5 (2.04.
06:00.0 1430 20 139 02:04.7 (2.05.
06:00.0 1415 20 140 02:05.1 (2.07.2)
06:00.0 1406 20 141 02:05.7 (2.08.0)
30:00.0 7189 20 138 02:05.1 (2.05.6)
CD - 1k
So a good result 0.5sec improvement on split & HR 3 beats lower. 5x1500 tommorow.
Born 1957 71kg;6`2"
- stumpy
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Re: The Pete Plan
Definitely getting a bit thin on the ground on this forum.
After not getting a sub 30:00 6k a couple of days ago today's target was a steady 2:30 split working on good form all went well with improving stats all round.
29:56.8 6000m 2:29.7 21s/m 128 ahr
After not getting a sub 30:00 6k a couple of days ago today's target was a steady 2:30 split working on good form all went well with improving stats all round.
29:56.8 6000m 2:29.7 21s/m 128 ahr
Re: The Pete Plan
Trying my best to do my bit Stumpy!! As promised 5x1500 today.
Last time 1.53.5/31spm/160HR
Wup - 2k
Time Dist spm HR Split Prev
05:41.4 1500 29 152 01:53.8 (1.54.1)
05:40.1 1500 30 161 01:53.3 (1.53.7)
05:39.3 1500 31 0 01:53.1 (1.53.4) - lowered drag from 127 to 115.
05:38.8 1500 31 163 01:52.9 (1.53.4)
05:37.9 1500 32 164 01:52.6 (1.53.2)
28:17.7 7500 30 160 01:53.1 (1.53.5)
CD - 2k
Tuff session felt hard from R2 onwards. Lowered the drag on R3 by 10 & upped spm a wee bit seemed to help. Happy to -ve split all rounds this time.
Last time 1.53.5/31spm/160HR
Wup - 2k
Time Dist spm HR Split Prev
05:41.4 1500 29 152 01:53.8 (1.54.1)
05:40.1 1500 30 161 01:53.3 (1.53.7)
05:39.3 1500 31 0 01:53.1 (1.53.4) - lowered drag from 127 to 115.
05:38.8 1500 31 163 01:52.9 (1.53.4)
05:37.9 1500 32 164 01:52.6 (1.53.2)
28:17.7 7500 30 160 01:53.1 (1.53.5)
CD - 2k
Tuff session felt hard from R2 onwards. Lowered the drag on R3 by 10 & upped spm a wee bit seemed to help. Happy to -ve split all rounds this time.
Born 1957 71kg;6`2"
Re: The Pete Plan
SOmething short & sharp - Power strokes!!!
Drag 170. 1minR45s 9sets @ 18spm,20,22,22,24,24,26,26,28
Rest 3min
Drag 125 1minR45s 3 sets @30spm,32,34+
Wup - 2k
Time Dist spm HR Split
01:00.0 244 19 133 02:02.9 - should have been 18spm
01:00.0 254 21 136 01:58.1 - grr should be 20spm
01:00.0 261 23 143 01:54.9 - wtf should be 22spm!!!
01:00.0 262 22 140 01:54.5 - finally on target!
01:00.0 269 24 150 01:51.5
01:00.0 270 24 147 01:51.1
01:00.0 275 26 154 01:49.0
01:00.0 279 26 143 01:47.5
01:00.0 287 28 164 01:44.5 - 3min rest now & drf down to 126 for last 3 sets
01:00.0 291 31 146 01:43.0
01:00.0 293 32 159 01:42.3
01:00.0 299 36 167 01:40.3
12:00.0 3286 26 148 01:44.7
CD - 2k
Quite liked this tho messed up setting the PM3 a bit. Happy to improve splits every set. Defo have to make sure your technique is solid or this is a back breaker!!!
Drag 170. 1minR45s 9sets @ 18spm,20,22,22,24,24,26,26,28
Rest 3min
Drag 125 1minR45s 3 sets @30spm,32,34+
Wup - 2k
Time Dist spm HR Split
01:00.0 244 19 133 02:02.9 - should have been 18spm
01:00.0 254 21 136 01:58.1 - grr should be 20spm
01:00.0 261 23 143 01:54.9 - wtf should be 22spm!!!
01:00.0 262 22 140 01:54.5 - finally on target!
01:00.0 269 24 150 01:51.5
01:00.0 270 24 147 01:51.1
01:00.0 275 26 154 01:49.0
01:00.0 279 26 143 01:47.5
01:00.0 287 28 164 01:44.5 - 3min rest now & drf down to 126 for last 3 sets
01:00.0 291 31 146 01:43.0
01:00.0 293 32 159 01:42.3
01:00.0 299 36 167 01:40.3
12:00.0 3286 26 148 01:44.7
CD - 2k
Quite liked this tho messed up setting the PM3 a bit. Happy to improve splits every set. Defo have to make sure your technique is solid or this is a back breaker!!!
Born 1957 71kg;6`2"
- stumpy
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Re: The Pete Plan
WOW Spider that was some session, made mine look positively puny.
BPPWeek 3 all 5 sessions completed.
Today 6x500/2:00r target 2:11.8
13:04.9. 3000m. 2:10.8. 24s/m. 142/146hr
Despite the crap stats I am working quite hard and I am feeling good on this volume.
BPPWeek 3 all 5 sessions completed.
Today 6x500/2:00r target 2:11.8
13:04.9. 3000m. 2:10.8. 24s/m. 142/146hr
Despite the crap stats I am working quite hard and I am feeling good on this volume.
Re: The Pete Plan
Nice one stumpy beat your target by 1sec. Today HR capped session with spm changing every 10mins, but HR went a bit higher than I wanted a good bit higher than my 30mR20 a few days ago at slower split!!!!
Wup - 1k
Time Dist spm HR split
10:00.0 2327 18 138 02:08.9
10:00.0 2377 20 143 02:06.2
10:00.0 2376 22 148 02:06.2
10:00.0 2320 20 144 02:09.3
40:00.0 9398 20 143 02:07.6
CD - 1k
Hot & sweaty
Wup - 1k
Time Dist spm HR split
10:00.0 2327 18 138 02:08.9
10:00.0 2377 20 143 02:06.2
10:00.0 2376 22 148 02:06.2
10:00.0 2320 20 144 02:09.3
40:00.0 9398 20 143 02:07.6
CD - 1k
Hot & sweaty
Born 1957 71kg;6`2"
- stumpy
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Re: The Pete Plan
Spider it looks like we can't get the wolverine out of our systems maybe we need some proper PPers to show us the error of our ways.
Today's session
L4
32:55.2. 6500m. 2:32.0. 20. 136/148 hr
Today's session
L4
32:55.2. 6500m. 2:32.0. 20. 136/148 hr
Re: The Pete Plan
Hi Stumpy - I used to do a fair few Lv4`s but now intersperse the PP with Eric murray sessions & HR capped rows - keeps a bit of variety.
Today - hot & time for the speed pyramid - deep joy!!! Last effort was 1.45.7/34spm/162HR
Wup - 2k
Time Dist spm HR Split Prev
00:53.5 250 34 155 01:47.0 (1.47.4)
01:46.8 500 33 161 01:46.8 (1.47.0)
02:39.7 750 34 167 01:46.4 (1.46.7)
03:32.4 1000 35 169 01:46.2 (1.46.6) - that was hard!!!!
02:39.6 750 35 166 01:46.4 (1.46.4) - couldn`t beat the last split
01:43.5 500 39 165 01:43.5 (1.44.0) - last of the leg strength
00:48.9 250 49 160 01:37.8 (1.37.0) - even with a wild rating couldn`t hold 1.37`s
14:04.4 4000 35 163 01:45.5 (1.45.7)
CD - 2k
That was tuff. Hot & sweaty -seemed a big effort for a 0.2sec improvement. May have to try to pace this differently, instead of -ve splits try to hold same split up to the 1k then go , or maybe coming to the end of my gains on the PP & need a change. WIll evaluate at the end of this cycle.
Today - hot & time for the speed pyramid - deep joy!!! Last effort was 1.45.7/34spm/162HR
Wup - 2k
Time Dist spm HR Split Prev
00:53.5 250 34 155 01:47.0 (1.47.4)
01:46.8 500 33 161 01:46.8 (1.47.0)
02:39.7 750 34 167 01:46.4 (1.46.7)
03:32.4 1000 35 169 01:46.2 (1.46.6) - that was hard!!!!
02:39.6 750 35 166 01:46.4 (1.46.4) - couldn`t beat the last split
01:43.5 500 39 165 01:43.5 (1.44.0) - last of the leg strength
00:48.9 250 49 160 01:37.8 (1.37.0) - even with a wild rating couldn`t hold 1.37`s
14:04.4 4000 35 163 01:45.5 (1.45.7)
CD - 2k
That was tuff. Hot & sweaty -seemed a big effort for a 0.2sec improvement. May have to try to pace this differently, instead of -ve splits try to hold same split up to the 1k then go , or maybe coming to the end of my gains on the PP & need a change. WIll evaluate at the end of this cycle.
Born 1957 71kg;6`2"
- JonT
- Friend of the Free Spirits web site 2020
- Posts: 1982
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Re: The Pete Plan
49 rating
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
- stumpy
- Super Dedicated and Truly Free Spirit
- Posts: 3068
- Joined: Sat Jul 19, 2008 5:50 pm
- I row on...: Model E with PM5
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Re: The Pete Plan
And the next one, not sure if I'm ready for this yet
3x1000m/3:00r target 2:13.8
2:13.8 24. 137
2:13.7 25. 146
2:13.4 25. 151
3000m 13:21.9 2:13.6 145 ahr
A few extra points for the nonathlon on the last one.
Wonder if I can catch Gouldilocks
3x1000m/3:00r target 2:13.8
2:13.8 24. 137
2:13.7 25. 146
2:13.4 25. 151
3000m 13:21.9 2:13.6 145 ahr
A few extra points for the nonathlon on the last one.
Wonder if I can catch Gouldilocks
Re: The Pete Plan
Very rushed for time so decided on a 500mTT. Also very hot.
Wup - 2k
Time Dist spm HR SPlit Prev
00:19.4 100 46 142 01:37.0 (1.37.5)
00:19.0 200 41 160 01:35.0 (1.35.0)
00:19.0 300 41 166 01:35.0 (1.35.0)
00:19.1 400 44 172 01:35.5 (1.35.5)
00:19.2 500 44 172 01:36.0 (1.37.0)
01:35.7 500 43 162 01:35.7 (1.36.1)
CD-2k
Well a 0.4sec improvement, splits pretty similar not as bad a fade as last time. Felt a bit rushed so happy for any improvement!!! Also 172HR!!!
Wup - 2k
Time Dist spm HR SPlit Prev
00:19.4 100 46 142 01:37.0 (1.37.5)
00:19.0 200 41 160 01:35.0 (1.35.0)
00:19.0 300 41 166 01:35.0 (1.35.0)
00:19.1 400 44 172 01:35.5 (1.35.5)
00:19.2 500 44 172 01:36.0 (1.37.0)
01:35.7 500 43 162 01:35.7 (1.36.1)
CD-2k
Well a 0.4sec improvement, splits pretty similar not as bad a fade as last time. Felt a bit rushed so happy for any improvement!!! Also 172HR!!!
Born 1957 71kg;6`2"
- stumpy
- Super Dedicated and Truly Free Spirit
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Re: The Pete Plan
Nice bit of speed work there Spider, from one extreme to the other, gradually building the distance for me today. Playing with the ratings 17/18/19/20 just to pass the time.
6500m @ 2:31.7 r19 148 ehr
500m wu/cd
6500m @ 2:31.7 r19 148 ehr
500m wu/cd
Re: The Pete Plan
Aye good to have something to distract the mind on those longer rows Stumpy!!!. Wasn`t sure what to do today as felt a bit hot again - decided to go for 4x2k & be fairly conservative on the first 3 rounds.
Last time - 1.55.4/27spm/162HR
Wup - 2k
Time Dist spm HR SPlit Prev
07:42.8 2000 27 153 01:55.7 (1.55.9)
07:42.0 2000 28 157 01:55.5 (1.55.7)
07:41.2 2000 28 160 01:55.3 (1.55.5)
07:33.9 2000 30 163 01:53.4 (1.54.6)
30:40.0 8000 28 158 01:55.0 ( 1.55.4)
cd - 2k
Felt the most controlled I have done this session this year. First 3 rounds went to plan - hardish but not red lining. Possibly could have gone a wee bit harder on last round but no harm leaving a wee bit in the tank. HR capped row tommorow I think.
Last time - 1.55.4/27spm/162HR
Wup - 2k
Time Dist spm HR SPlit Prev
07:42.8 2000 27 153 01:55.7 (1.55.9)
07:42.0 2000 28 157 01:55.5 (1.55.7)
07:41.2 2000 28 160 01:55.3 (1.55.5)
07:33.9 2000 30 163 01:53.4 (1.54.6)
30:40.0 8000 28 158 01:55.0 ( 1.55.4)
cd - 2k
Felt the most controlled I have done this session this year. First 3 rounds went to plan - hardish but not red lining. Possibly could have gone a wee bit harder on last round but no harm leaving a wee bit in the tank. HR capped row tommorow I think.
Born 1957 71kg;6`2"
Re: The Pete Plan
A beer fueled HR capped row today!!
wup - 1k
Time Dist spm HR SPlit Prev/HR
10:00.0 2351 20 132 02:07.6 (2.07.8/131)
10:00.0 2358 19 138 02:07.2 (2.07.8/137)
10:00.0 2337 19 142 02:08.3 (2.08.3/140)
10:00.0 2312 19 141 02:09.7 (2.10.0/141)
10:00.0 2299 21 142 02:10.4 (2.11.2/141)
10:00.0 2305 22 140 02:10.1 (2.11.2/141) - faster than last split & lower HR
01:00:00 13958 20 139 02:08.9 (2.09.4/138)
CD - 1k
After some beers last nite expected the HR to go higher - was about same as last time. Still a 0.5sec improvement for 1 more spm. Bizzarly in the last 10mins upping the spm & shortening the stroke a wee bit resulted in a lower HR!!! Have been trying to lengthen my stroke as much as possible in the longer rows will maybe experiment with this slightly shorter stroke!!!!
wup - 1k
Time Dist spm HR SPlit Prev/HR
10:00.0 2351 20 132 02:07.6 (2.07.8/131)
10:00.0 2358 19 138 02:07.2 (2.07.8/137)
10:00.0 2337 19 142 02:08.3 (2.08.3/140)
10:00.0 2312 19 141 02:09.7 (2.10.0/141)
10:00.0 2299 21 142 02:10.4 (2.11.2/141)
10:00.0 2305 22 140 02:10.1 (2.11.2/141) - faster than last split & lower HR
01:00:00 13958 20 139 02:08.9 (2.09.4/138)
CD - 1k
After some beers last nite expected the HR to go higher - was about same as last time. Still a 0.5sec improvement for 1 more spm. Bizzarly in the last 10mins upping the spm & shortening the stroke a wee bit resulted in a lower HR!!! Have been trying to lengthen my stroke as much as possible in the longer rows will maybe experiment with this slightly shorter stroke!!!!
Born 1957 71kg;6`2"
- stumpy
- Super Dedicated and Truly Free Spirit
- Posts: 3068
- Joined: Sat Jul 19, 2008 5:50 pm
- I row on...: Model E with PM5
- Location: Bower Hinton, Somerset.
Re: The Pete Plan
A steady hour there Spider with a low hr drift. Similer session for me today only half the time that's what the plan called for so that's what I did. 5 more nonathlon points.
6000m 29:43.5 2:28.6 23r 137/145 hr
6000m 29:43.5 2:28.6 23r 137/145 hr
- stumpy
- Super Dedicated and Truly Free Spirit
- Posts: 3068
- Joined: Sat Jul 19, 2008 5:50 pm
- I row on...: Model E with PM5
- Location: Bower Hinton, Somerset.
Re: The Pete Plan
Week 4 completed all sessions.
2x 2500m/2:00r target 2:31.0
2500m 2:23.8 r24 133 feeling good so why not.
2500m 2:23.5 r23 147 forgot to put the fan on so over heated hence the elevated HR really enjoyed that session I do seem to like it on the hotter side.
2x 2500m/2:00r target 2:31.0
2500m 2:23.8 r24 133 feeling good so why not.
2500m 2:23.5 r23 147 forgot to put the fan on so over heated hence the elevated HR really enjoyed that session I do seem to like it on the hotter side.