The Pete Plan etc

[spidermac]

JonT have done this a few times myself starting at the wrong pace - old age!!!.
Ian I used to do this pyramid and try to either -ve split ( very hard) or hold pace. Other Iain & myself concluded that really only the middle 3 reps were of much use as you could sprint the last 2reps & were pretty fresh for the first 2!!! So we subbed another PP session 5x750mR3.30 which was pretty tuff!!
Obirobsan take a look at eric murrays stuff on asensei ( they publish a wout on youtube every Sun evening) he does a lot of stuff with rates - upping the rate gives you what he calls "free speed". Defo the way to go for lightweights who can`t just muscle the machine at low spm.
Was a bit undecided today but as heat in Edin 23degrees decided against short fast stuff & go for something a bit longer - 10x1500mR60s a mental challenge as well as physical!! Unsure of starting pace & wanted to complete the wout so decided to start at 2.10 pace & rate cap the session at 24spm.
Wup - 1.5k
Time Dist spm HR split
06:30.0 1500 24 133 02:10.0
06:29.2 1500 24 138 02:09.7
06:28.4 1500 24 141 02:09.4
06:27.7 1500 24 143 02:09.2
06:26.9 1500 24 143 02:08.9
06:26.1 1500 24 146 02:08.7
06:24.9 1500 24 146 02:08.3
06:23.4 1500 24 146 02:07.8
06:21.7 1500 24 147 02:07.2
06:14.3 1500 24 152 02:04.7
01:04:12 15000 23 143 02:08.4
CD - 1.5k
Happy with that felt fairly controlled & HR didn`t get interstellar!! Have done this session at sub 2.00 pace average so a wee bit to go yet!!!

[spidermac]

No end to the hot weather. Todays effort an EM wout - a countdown 7,6...1 R30s increasing spm by 2 each interval. Thought that doesn`t sound too bad will add another interval on at the start so 8,7....1
Wup - 1k
Time Dist spm HR split
08:00.0 1854 18 144 02:09.4
07:00.0 1664 20 153 02:06.2
06:00.0 1455 22 157 02:03.7
05:00.0 1226 24 160 02:02.3
04:00.0 990 26 163 02:01.2 - who thought adding another interval was a good idea.
03:00.0 750 28 162 02:00.0
02:00.0 513 30 163 01:56.9
01:00.0 271 32 162 01:50.7
36:00.0 8722 22 158 02:03.8
CD - 1k
Wanted a high intensity wout - got it & then some. Felt like the hardest i have pushed on this comeback, legs & breathing struggling from 5mins onwards.

[spidermac]

SOmething long today a J Stevenson wout - 4 sets (5min ea 18/20/22spm)
Wup - 1k
Time Dist spm HR split
05:00.0 1121 18 129 02:13.8
05:00.0 1138 20 136 02:11.8
05:00.0 1157 22 141 02:09.6
05:00.0 1121 18 140 02:13.8
05:00.0 1138 20 142 02:11.8
05:00.0 1157 22 147 02:09.6
05:00.0 1122 18 145 02:13.6
05:00.0 1142 20 148 02:11.3
05:00.0 1159 22 150 02:09.4
05:00.0 1135 18 151 02:12.1
05:00.0 1165 20 152 02:08.7
05:00.0 1195 22 156 02:05.5
01:00:00 13747 20 144 02:10.9
CD - 1k
Good wout gave it a bit of a push on last set.

[Ian Bee]

I'll bear that in mind @spidermac for the next time through
Some nice sessions in spite of the heat too!

W2S1 of the 500m sessions today. Aimed for 2.05 pace with 22spm, and went slightly under the pace. I'm quite certain I'll pay for that tomorrow....



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[Ian Bee]

Can't even blame the heat for this one

W2S2 of the 500m plan - sprinty sessions (no particular objective to hit the targets, just a general vague negative split). In this context, went ok. Not quite as fast as last time through, SPM drifted out towards the end which might account for some of that (LHS: late May, RHS: today).



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[spidermac]

Good sessions Ian - HR & spm down a bit in the 2nd wout so maybe u were a bit tired!!
PP sesh for me today - going to throw some into the mix starting with 8x500m. Main aim was to finnish, 2nd aim to -ve split if posible!!!
Wup - 3k
Time Dist spm HR split
01:52.6 500 31 156 01:52.6
01:52.2 500 31 159 01:52.2
01:51.8 500 31 162 01:51.8
01:51.4 500 31 163 01:51.4
01:51.0 500 32 164 01:51.0
01:50.6 500 33 164 01:50.6
01:49.8 500 33 164 01:49.8
01:48.2 500 35 165 01:48.2
14:47.6 4000 32 162 01:50.9
CD - 2k
Happy with that both objectives met. COuld have started faster but can always put the saved effort into the last rep. Need to up spm but HR recovered to almost the same level in all the intervals despite going faster!!!!

[JonT]

That’s a great session Spider

I’ve been away for the weekend, so no time on the erg. Now I’m in catch-up mode for Dog Days, so a steady 3x20min to add some meters. The aim was to watch the HR, but crept into ErgZone amber in the middle interval.

Probably an all-out 60mins tomorrow if I’m feeling it. Meters+Nonathlon=Happiness




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[JonT]

Somehow managed to convince myself that the Hour of Power was the thing to do today. My target was 14,000m but I was set to allow myself to back of if needed in order to bag the metres for Dog Days and Nonathlon points - not the best mental attitude really!

Anyway, hit a pace just ahead of 2:08 from the off and managed to fend off many, many demons by playing a number of mental games with myself mostly including trying to do mental arithmetic with the pace, distance remaining etc or just plain counting strokes to get through one more minute. I find towards the end of these timed pieces, having a target helps given you can count down the distance to the target. This always helps me speed up a bit and then to blast through the final section of the piece.

Happy with 14,170 which also bagged me a good haul of Nonathlon and a very good haul of Metanonathlon points (last year must have been terrible), and also gave the distance needed to complete Dog Days for this week. So, I feel a switch to the bike and some weights coming on, just to mix things up a bit.

Jon

[Ian Bee]

I can see every one of those demons in the zones - kudos for pushing through

[spidermac]

Chapeau JonT 2x60min rows in 2 days. Your hour of power looks tuff last 30mins in the red zone! Liking the spm.
Aerobic session for me today after yesterdays lactic bath.
EM wout - 4x10minR30s with various spms
Wup - 1k
Time Dist spm HR split
10:00.0 2220 18 129 02:15.1
10:00.0 2228 19 133 02:14.6
10:00.0 2251 20 139 02:13.2
10:00.0 2265 21 142 02:12.4
40:00.0 8964 19 135 02:13.8
CD - 1k
Nice relaxed row & temps finally a bit cooler.

[Ian Bee]

Scruffy W2S4 of the 500m plan today (10x 20s/20s r, 3 rounds). In common with Tuesday's session, holding absolute max for the entire run isn't quite where I am yet, so I'm happy enough to see more or less parity with last time through, mixed with a slight improvement in the last few reps.



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[spidermac]

Power strokes today - 20x1min on/1off Max effort courtesy of Mr rowalong. Only done this once before last November - AV was 1.55.8. Thought no way I can make that maybe under 2.00 average! First rep a standing start all others a rolling start ( looking after my back don`t fancy 20 racing starts at max power!!! )
Wup - 2k
Time dist spm HR split
01:00.0 254 20 135 01:58.1
01:00.0 259 21 140 01:55.8
01:00.0 259 21 143 01:55.8
01:00.0 260 20 146 01:55.3
01:00.0 261 21 148 01:54.9
01:00.0 261 21 149 01:54.9
01:00.0 261 20 151 01:54.9
01:00.0 261 21 152 01:54.9
01:00.0 262 21 153 01:54.5
01:00.0 262 21 153 01:54.5
01:00.0 262 21 154 01:54.5
01:00.0 263 21 157 01:54.0
01:00.0 263 21 155 01:54.0
01:00.0 263 21 154 01:54.0
01:00.0 262 21 154 01:54.5
01:00.0 263 21 155 01:54.0
01:00.0 263 21 154 01:54.0
01:00.0 263 21 155 01:54.0
01:00.0 263 21 154 01:54.0
01:00.0 263 21 153 01:54.0
20:00.0 5227 20 150 01:54.7
CD - 2k
Well that was a surprise - either I wasn`t trying last time or maybe stroke a wee bit better , definitely not fitter after my long break. amazed to hold sub 1.55 for most sets. Hard to hold spm at 20 although PM3 gave 20spm as average, think i still got the desired effect - rubber legs. Not too often i exceed expectations this much!!! Really rate this session for improving your technique as when inputing max power the only way to get the splits lower is a more efficient stroke.
Disclaimer - obviously good technique needed from the word go or injury looms - but same for all power stroke wouts!!

[spidermac]

Keeping up my resolution to do 1x60min every week.
wup - 1k
Time Dist spm HR split
15:00.0 3313 18 132 02:15.8 - 15min@18spm
15:00.0 3336 19 136 02:14.8 - 5min@18+10min@20
15:00.0 3338 20 141 02:14.8 - 15min@20spm
15:00.0 3396 21 143 02:12.5 - 5min@20+10min@22spm
01:00:00 13380 19 138 02:14.5
CD - 1k
OK wout not feeling that fresh but got it done!

[Ian Bee]

Nice variety there @spidermac

I'm back at my gentle cardio week. General concept is to hit HMs every day, with no expectation that any of them will be particularly fast.

Monday is a gentle negative split, which felt a good deal more straight forward than my HRM suggested - I've noticed the strap is pulling apart so it could be I need to make some investments.....



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[Ian Bee]

Don't know why I labelled this a waterfall session, more a simple rotation of HM pace ish to FM pace ish....

Last time through I appeared to have lost interest in the last couple of splits so I'm happy that my mind stayed on the job.




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[JonT]

I wasn’t feeling it at all yesterday, but needed to get some meters i. The Board for Dog Days so forced myself through a very steady one hour with a focus on nothing but keeping HR within UT and hitting stroke rate. Wasn’t too bad a session.




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[JonT]

5/4/3/2/1k at r18/20/22/24/26 1:30r today. I enjoy this one as the rating rises and the intervals shrink . Nice steady pace increases….until the last interval which was strangely fast and easy. r26 is my friend.




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[Ian Bee]

Looks like a "pleasant" session Jon....

HM no3. Plan was to hold something close to 2.09 pace with HR firmly in UT2. Ish.

As it was, pace was too hopeful but 2.10 was on the cards. Until technology failed me towards the end (Warcraft (dir Duncan Jones) just isn't the same when you can't hear it strangely enough).

Plan is for a lazy paddle tomorrow.



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[spidermac]

Mr Bee HM week - yikes I`ve done 1 in my whole carreer - chapeau!!
JonT might steal that last wout looks a good way to pass an hour or so.
PP 5x1500m for me today - HD`d on this on Monday but wasn`t feeling too well so no rowing yesterday & decided to have another go before the -ve vibes started to set in.
Wup - 2k
Time Dist spm HR SPlit
05:59.6 1500 27 0 01:59.8
05:58.9 1500 27 0 01:59.6
05:57.7 1500 27 0 01:59.2
05:56.6 1500 27 0 01:58.8
05:51.8 1500 29 0 01:57.2 - ouch!!
29:44.5 7500 27 0 01:58.9
CD - 2k
That was tuff, after R3 new i would finnish but not sure i could keep -ve split, surprisingly managed a wee sprint at end of R5. Hope these sessions get a bit easier!!! HR doofer acting up so going to order a new one.

[Ian Bee]

Well done on facing that session again

Posting this mostly as a reminder to me of the benefits of this cardio week - holding to 120bpm for a half marathon and feeling fresh is the basic idea. Keeping to this rotation will hopefully reap benefits....



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[JonT]

I didn’t hold 120bpm. I didn’t feel anything close to fresh. But I did do it. I did do it faster than last time. And I did get some useful Nonathlon points….if they can ever be said to be useful.

I’m going to lie down now!


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[spidermac]

You guys are heros!!! Doing HM`s like wups!!
A long one (for me) today 60mins 4(18/20/22spm) - no HR monitor so just went by feel - which means I probably went too fast !!
Wup - 1k
Time Dist spm SPlit
05:00.0 1132 18 0 02:12.5
05:00.0 1155 20 0 02:09.8
05:00.0 1181 22 0 02:07.0
05:00.0 1135 18 0 02:12.1
05:00.0 1159 20 0 02:09.4
05:00.0 1182 22 0 02:06.9
05:00.0 1142 18 0 02:11.3
05:00.0 1175 20 0 02:07.6
05:00.0 1194 22 0 02:05.6
05:00.0 1158 18 0 02:09.5
05:00.0 1193 20 0 02:05.7
05:00.0 1216 22 0 02:03.3
01:00:00 14018 20 0 02:08.4
CD - 1k
Gave it a bit of a push on the last 15mins. Sweaty but good for technique; legs feeling yesterday a bit!!.

[Ian Bee]

Meant to say - recommend the wahoo ticker as a HRM

[Ian Bee]

I’m going to lie down now!

- nicely done!

[JonT]

- nicely done!

It was horrid Ian. I find full-on HMs so challenging mentally. I made it far worse by telling myself I only needed 10K for Dog Days, so I could stop at that point if I wanted to. How I carried on after 10K I don't know. The only positive is I was 2 minutes faster than last year and I could actually stand afterwards. When I did the HM at the end of last season I couldn't get off the ergo at the end. I just had to fall off gently and crawl out of the room - seriously!