The Pete Plan etc

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Grobi
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Re: The Pete Plan etc

Post by Grobi »

Cheers Spider, what's your next PP session then? Start of another PP cycle with the 8x500 session last night with a target of 1:49.7. This is how it went:

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Another baby step with an improvement by 0.4 seconds in pace :fswink:
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Re: The Pete Plan etc

Post by spidermac »

Nice consistency Grobi - either do speed pyramid or sub 5x750s!!
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Re: The Pete Plan etc

Post by Grobi »

Cheers Spider, as long as I can bother about consistency in the first reps I know I'm not at my limits :D Time for another long distance interval session last night, the 5x1500 session with a target pace of 1:55.6. This is how it went:

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First rep felt a bit heavy as usual, #2, 3 and 4 were better. I felt surprisingly fresh before the start of the final interval and to my surprise I ended up with an overall improvement by 0.9 seconds which I'm very pleased with :fswink:
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Re: The Pete Plan etc

Post by Claudius »

The Pete Plan thread. A well done for all for the consistent training. So one can argue if my workout belongs here or not - since it is a bit modified and was just a just row. But I like to share this picture - from what Pete Plan workout is it adapted or adopted ? Augmentation 25-30% - still away from my old fitness, but I am working on it.
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Re: The Pete Plan etc

Post by Iain »

Started slowly back just before New Year and now ready to do some PP sessions to try and maintain the improvements. Pace still laughable, but hope to gradually ratchet it up. Started with a modofied session from 5k plan, 9 x 750 r 1' supposed to be a bit quicker than 5k, but started easy (as seen from HR).

Tim Dist. Rate Pace HRMax % HRMin %

03:21.3 750 21 02:14.2 146 78.1% 87 46.5%
03:20.9 750 19 02:13.9 154 82.4% 114 61.0%
03:20.4 750 19 02:13.6 157 84.0% 119 63.6%
03:19.9 750 19 02:13.3 163 87.2% 128 68.4%
03:18.3 750 20 02:12.2 166 88.8% 136 72.7%
03:17.3 750 20 02:11.5 168 89.8% 134 71.7%
03:15.2 750 21 02:10.1 172 92.0% 139 74.3%
03:12.6 750 22 02:08.4 174 93.0% 146 78.1%
03:05.4 750 25 02:03.6 178 95.2% 151 80.7%
29:31.4 6,750 20.6 2:11.2

So 3S improvement, happy with that.
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Re: The Pete Plan etc

Post by Iain »

Seem to have missed the action on here, but for the best as I am at the start of a comeback. A week ago managed the waterfall at 2:14.8 only really stretching myself on 2:09.6 pace final 2k. So set 2:14 for the dreaded 4 x 2k:

Time: Dist. Rate Pace HRMax % HRMin %
8:51.8 2000 20 02:13.0 163 87.2% 101 54.0% - no warmup, but pleased HR stayed low despite allowing pace to increase a bit
8:47.7 2000 19 02:11.9 171 91.4% 120 64.2% - Felt this, glad not any faster on rep 1
8:46.1 2000 20 02:11.5 173 92.5% 122 65.2% - Fighting this, HR felt higher, remember why I dread this session!
8:36.0 2000 22 02:09.0 179 95.7% 132 70.6% - Quickly abandoned plans to maintain <2:10 and pace drifted to 2:10.5 avg before modest last 600 to beat Waterfall rep
35:01.6 8000 20.2 2:11.4

So 2.6S below target, would have been nice to have a bit longer before the targets get tougher, but doable next time!
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Re: The Pete Plan etc

Post by Iain »

In preparation for the CTC and continuing on from 12 Feb (too many failed CTC attempts in between!) did 7 x 900 r1' today. I have improved since then and found the first few intervals too easy, so set 2:11 as target:

Time: Dist. Rate Pace HRMax % HRMin %
03:55.1 900 22 02:10.6 157 84.0% 091 48.7% - Holding back
03:54.8 900 22 02:10.4 164 87.7% 126 67.4% - 2:12s when relax, 2:09-10 otherwise!
03:54.5 900 22 02:10.3 168 89.8% 127 67.9% - Started too fast, final 300 at 2:11
03:54.0 900 22 02:10.0 170 90.9% 136 72.7% - 2:09/11 alternation!
03:53.5 900 22 02:09.7 173 92.5% 138 73.8% - Might have gone faster
03:50.6 900 22 02:08.1 175 93.6% 140 74.9% - Consistent, should be tougher
03:38.6 900 26 02:01.4 181 96.8% 147 78.6% - Gave it everything
27:00.9 6300 22.6 02:08.6

Very happy with that, 2.4S below target. Next stop 5 x 1500.
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Re: The Pete Plan etc

Post by Iain »

As promised 5x1.5k. Not ideal doing hard sessions on consecutive days, but 4 hrs later. Set 2:10 target based on above:

Time: Dist. Rate Pace HRMax % HRMin %
06:28.4 1,500 21 02:09.5 158 84.5% 086 46.0% - A bit quicker than hoped, but couldn't hit regular 2:10s.
06:28.0 1,500 22 02:09.3 166 88.8% 115 61.5% - Started quicker, slowed second half
06:26.3 1,500 22 02:08.8 170 90.9% 120 64.2% - Went well, kept pace through to the end
06:22.3 1,500 23 02:07.4 173 92.5% 123 65.8% - Struggled in middle third, surprised HR as low as that
06:08.5 1,500 26 02:02.8 180 96.3% 127 67.9% - Settled into "comfortable" R24 then kicked final 600
31:53.4 7500 22.8 2:07.6 180 96.3% - Very happy, need to rate up, but very happy with 3.8S faster than 2ks.
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Re: The Pete Plan etc

Post by Iain »

Decided to extend today's LSD into HM. targeted 1:40, slightly quicker than normal LSD pace.

Time: Dist. Rate Pace HRMax % HRMin %

09:26.9 2,000 18 02:21.7 149 79.7% 091 48.7% - 0.5S/split faster than intended
09:25.5 2,000 17 02:21.4 155 82.9% 145 77.5% - seems doable
09:25.4 2,000 17 02:21.4 157 84.0% 151 80.7% - HR shows not too tough
09:25.0 2,000 17 02:21.2 158 84.5% 155 82.9% - Still fine
09:24.0 2,000 17 02:21.0 161 86.1% 155 82.9% - HR settled down at reasonable level
09:23.8 2,000 17 02:21.0 161 86.1% 159 85.0% - Finding slow more when relax
09:23.7 2,000 17 02:20.9 161 86.1% 158 84.5% - Worrying about maintaining neg split
09:23.2 2,000 18 02:20.8 160 85.6% 156 83.4% - Pushing on tired legs
09:21.1 2,000 18 02:20.3 161 86.1% 158 84.5% - Last 5k boost
09:15.5 2,000 19 02:18.9 164 87.7% 161 86.1% - stroke weakening
04:50.1 1,097 22 02:12.2 171 91.4% 163 87.2% - disappointed as felt like all out "sprint"!
1:38:44.3 21,097 17.7 2:20.4 171 91.4%

Very happy that HR leveled out at 86%. Best Nonathlon points so far, even added 3 points to several shorter distances!
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Re: The Pete Plan etc

Post by Iain »

Messy session. recovering from heavy cold with my recurring fascia joint pain. Decided to try waterfall with slightly lower DF (105 against normal 110) and lighter faster strokes. set off way too quick, gave up at start of second interval. So took break and did a 90% 6k. Results:

Time: Distnc Rate Pace HRMax % HRMin %

12:42.6 3000 24 02:07.1 172 92.0% 99 52.9% - fastest pace over 1500 this season

08:54.9 2000 20 02:13.7 165 88.2% 109 58.3% - Slower start (2:15.2 800 in)
08:52.8 2000 20 02:13.2 170 90.9% 166 88.8% - Felt Ok
08:39.3 2000 22 02:09.8 178 95.2% 166 88.8% - pushed last 600, all out last 300
26:27.0 6000 20.6 2:12.3 178 95.2%

So quite a few Nonathlon points and shows diet of LSDs have done me no harm.
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Re: The Pete Plan etc

Post by Iain »

Shaken off most symptoms of my cold, left with pain down one side that I suspect is referred from Fascia joints, so keeping DF down a bit and starting each interval gingerly. This was my 3rd attempt at the promise Waterfall, determined to finish it. As such set 2:10 target (last did it 5 Feb when it was my second structured session 2:14.8 pace at pitiful 19SPM average so thought that was too soft)

Time: Distnc Rate Pace HRMax % HRMin %
12:55.5 3,000 22 02:09.2 165 88.2% 099 52.9% - Still felt hard even 2S/500 slower than first attempt! Lack of warm up might explain lower HR
10:44.4 2,500 23 02:08.9 171 91.4% 119 63.6% - Fight to keep under the 3k pace, plenty of 2:10s
08:28.0 2,000 24 02:07.0 177 94.7% 124 66.3% - SB by 0.4S, but no more Nonathlon points. Felt like >95% HR although only pushed final 300m.
32:08.0 7,500 22.8 2:08.5 177 94.7%

Disappointed to be struggling so early. Last time I was not working so better prepared rather than first thing, so perhaps should accept slower paces. Only got through as had decided that the "price" of a further failure was a serious 10k! That did the trick. But now no excuse not to attack CTC that is my next scheduled hard session anyway. Really wish that I didn't struggle to get the rate up to normal values.
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Re: The Pete Plan etc

Post by Iain »

Attempted the CTC. Intended to start at 2:07, went out too fast, despite telling myself I had to settle back to my intended pace, kept the pace on and gave up in the 5th interval. I had scheduled a 10k if I failed, but as I was so far through, cut this to a 30':

Time: Distnc Rate Pace HRMax % HRMin %
04:11.7 1,000 24 02:05.9 166 88.8% 100 53.5% - Way too quick, 2:03.5 at 400m in!
04:11.5 1,000 24 02:05.8 172 92.0% 131 70.1% - Tried to back off a couple of times but couldn't hit a rhythm
04:10.3 1,000 24 02:05.2 174 93.0% 138 73.8% - feeling in in latter stages
04:10.2 1,000 24 02:05.2 175 93.6% 142 75.9% - 2:06 with 300 to go, sped up (unwisely), although mainly by sharpening stroke
16:43.7 4,000 24 02:05.5 175 93.6%


05:00.0 1,144 22 02:11.1 161 86.1% 109 58.3%
05:00.0 1,141 21 02:11.5 166 88.8% 159 85.0%
05:00.0 1,132 21 02:12.5 168 89.8% 161 86.1% - initially slowed to 2:16 but quickly reestablished 2:12s
05:00.0 1,115 20 02:14.5 170 90.9% 165 88.2%- slowed for first 3' then sped up initially to bring split sub 2:15
05:00.0 1,124 21 02:13.5 169 90.4% 165 88.2%
05:00.0 1,161 24 02:09.2 176 94.1% 169 90.4% - Upped pace throughout especially last 2'

0:30:00.0 6,817 21.5 2:12.0 176 94.1%

Disappointed to give up when another 300m and I would have finished. 30' only slightly faster than 19th, 10 nonathlon points for my efforts, but will need to go again!
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Re: The Pete Plan etc

Post by Iain »

Had another go at CTC, suffered after one above with knotted quads, probably hadn't completely cleared the bad cold I had had. Tried to keep rating to R23 initially and pace to 2~:07 as determined to finish.

Time: Distnc Rate Pace HRMax % HRMin %
04:13.1 1,000 24 02:06.6 161 86.1% 105 56.1% - Better pacing, but weaker stroke meant very few strokes at 23SPM
04:12.7 1,000 24 02:06.4 169 90.4% 118 63.1% - Much lower HR, but not as easy as it looks
04:11.6 1,000 24 02:05.8 169 90.4% 130 69.5% - As expected starting to feel it, surprised HR didn't go higher
04:10.1 1,000 24 02:05.0 174 93.0% 137 73.3% - Trying to control it but having to push
04:09.2 1,000 25 02:04.6 173 92.5% 138 73.8% - H/D Demons attacking and nearly won only 200 in, but dug in
04:02.5 1,000 27 02:01.3 179 95.7% 142 75.9% - No more in me, went 400m in and had to fight from 550-900.
24:59.2 6000 24.7 2:04.9 179 95.7%
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Re: The Pete Plan etc

Post by Iain »

Well, having significant pain (surmised my old problem of stiff fascia joint in spine. No problem during rows but suffer 10 hours later. Well yesterday still in significant pain over 2 days after CTC. tried to row on low DF, gave up after 300m. Today after a lie in managed an hour at (for me) higher rating of R20 with DF lowered to 95 from 110:

Time: Distc Rate Pace HRMax % HRMin %
15:00 3,261 20 02:18.0 149 79.7% 086 46.0% - Decent start, better rhythm than expected
15:00 3,280 20 02:17.2 159 85.0% 148 79.1% - concentrating on full strokes raised the pace, had to push rating on occasionally
15:00 3,279 20 02:17.2 164 87.7% 156 83.4% - kept to exactly R20
15:00 3,276 20 02:17.4 166 88.8% 159 85.0% - tiring a bit, would have been tough to go on to HM at that pace but on a good day could have made it.
1:00:00 13096 20 2:17.4 166 88.8%

So 16 nonathlon points (previously from my HM), some pain but seems not to be so bad. I had hoped to do some sharper sessions ready for the CTC, but will stay with higher rating (I really need to get this up) and longer intervals / longer runs.
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Re: The Pete Plan etc

Post by spidermac »

Well done on keeping going Iain. Doing an hour when not feeling great is no joke. Will hopfully be joining you here for a few sessions once I build up some base fitness again.
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Re: The Pete Plan etc

Post by InlineJinn »

Evening All,

I haven't completed the first pass through all three weeks of the Pete Plan 10K, but am already seeing some great results (based on MY abilities :lol: ). Today was my personal best 60 minute row, though not my best 10K. Up to 115 on the Meterboard and halfway to my next million meters, so that's all good.
Time Meters SPM HR /500m Zone
10:00.0 1700 21 116 02:56.4 --
20:00.0 1835 22 125 02:43.4 UT2
30:00.0 1867 22 131 02:40.6 UT2
40:00.0 1902 22 142 02:37.7 UT1
50:00.0 1964 23 150 02:32.7 AT
1:00:00 2063 24 162 021:25.4 AN
----------------------------------------
11332 137 02:38.8

I still struggle with form every row, and I have to keep revising my MaxHR. A decade ago it was 170, and earlier this year I though 155 was a good number because I read it falls with age. But then I hit 161 doing 4 x 1000 intervals, and today I hit 162 at the end of the hour. So I don't know - maybe 165?
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Re: The Pete Plan etc

Post by Iain »

Great to have some company, welcome one and all!

Spider, sorry to hear about your set back Spider, as you will have seen from my times I started again 28 December, but I had no excuse, just allowed myself to stop and paying the price with reduced fitness! Looking forward to improving together. Just seen your "pyramid", looks like a great session to start getting yourself used to working hard again!

John, really strong neg split on that hour and a brave choice of your first hard distance of the Plan, although I think that there is an errant "1" in the final numbers. As you might have noticed I am less than rigorous with the Plan, sticking to Pete's sessions, but varying the time between and balance while often omitting the hard distance as I am not up to 3 hard sessions every week. I must admit to a personal reluctance to define my HR zones as I am convinced (very unscientifically) that my HR response varies with fitness (as well as time of day, tiredness and the quality of my warm up), and suspect that it varies between people. That is why I quote % of max and leave it to others to interpret what that meant!

Well nothing great to report from me. Gave my back a decent break that seems to have helped (some discomfort, but only occasional pain). I decided to do my first serious SB attempt on Saturday after only a single SS row for a week. Set off on 10k, but stopped before half way (average 2:11.2), no idea why. Really gave myself a beasting in prep'n of the CTC. 7x1'r1' (1:55.7 R30.4), then 3x30"r30" (1:48.5 R41.3), then 10 x 100m r40" (1:46.4 R42.6). No worsening of Facia pain, but general ache and tiredness from a back that is not used to sprinting! Then Sunday SS in 3 sessions (nearly 17k mainly 2:19 - 2:23 R17-18, allowed HR to drift to 90%, a bit high as no prospect of rowing today) Makes 200k for WRC. Not sure what went wrong, but body doing something strange as I was 2kg lighter than before (Lightweight again Woo-Hoo!). Felt Ok rowing and HR normal, but shortly after I finished I had a severe headache and nausea and stomach couldn't hold breakfast. Been waiting for an illness to explain this, but been fine since (headache took 18 hours to fade 'though). So none the wiser and intend to be back with the metal mistress tomorrow AM. If I have time and feel Ok intend 4k, 3k, 2k, 1k session (1' rest per k).

Look forward to seeing how your sessions go.

- Iain
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Re: The Pete Plan etc

Post by Iain »

Well DNF 4k - 1k on Wednesday, stopped in 3k, couldn't hold 2:10 pace. Today decided to rush ahead and attempt the 10k. Plan was to start at 2:14 hoping to drop the pace to 2:12 average before faster finish. But after poor nights sleep and with hay fever HR 10 beats above normal at start, so quickly decided on 90% effort staying at 2:13-14.

Time: Distnc Rate Pace HRMax % HRMin %
08:53.5 2,000 20 02:13.4 158 84.5% 097 51.9% - inconsistant
08:52.9 2,000 20 02:13.2 167 89.3% 158 84.5% - feeling harder than it should
08:53.1 2,000 20 02:13.3 171 91.4% 166 88.8% - HR now up and seeing 2:15s
08:53.1 2,000 21 02:13.3 174 93.0% 172 92.0% - Bit of a struggle
08:46.5 2,000 22 02:11.6 180 96.3% 173 92.5% - Little response to push until last min.
44:19.1 10000 20.6 2:13.0 180 96.3%

Hoping for sub 44, but will take this on a sub-optimal day. Not managed a decent 1k this season, so may have a go prior to the CTC.
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Re: The Pete Plan etc

Post by Iain »

Ok so a little off PP at the moment, but decided to see where I was for the end of the season. This morning decided on 1k as too many DNFs when the going gets tough, think I may need the grit to do the CTC. Felt sluggish during W/U, over did what was supposed to be an LSD yesterday after doing 10k when a little below par, made it long to finish WRC (1:30 row, deliberately didn't set HM as I knew it would encourage me to go too fast), hit 89% of HRmax and averaged 80%. Today had to up to 30SPM in warm up to go below 2:00 pace (that is fast for me at the moment). Still as the intention was to finish when the going got tough, continued with the plan. Idea was to settle in around 1:57s and see what I had for the end:

Time: Dist. Rate Pace HRMax % HRMin %
00:46.2 200 30 01:55.5 161 86.1% 120 64.2% - started fast, but by end already feeling it
00:46.4 200 30 01:56.0 164 87.7% 161 86.1% - Settled as well as expected
00:46.6 200 30 01:56.5 166 88.8% 164 87.7% - paused 450m in, but managed to get going, split only fell to 2:00
00:45.9 200 30 01:54.8 170 90.9% 166 88.8% - Not much benefit from hard push
00:44.9 200 33 01:52.3 172 92.0% 170 90.9% - All in, legs like lead, didn't do finishing thrash
3:50.1 1000 30.5 1:55.1 172 92.0%
A bit disappointing to not be sub 3:50, but the best I had today and mission accomplished after several H/D
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Re: The Pete Plan etc

Post by Iain »

Failed during 600m of CTC (despite pace being lower than 1k above), so decided on 6k. Intended to be conservative starting at 2:10 pace but:-

Time: Distnc Rate Pace HRMax % HRMin %

04:16.2 1,000 23 02:08.1 159 85.0% 116 62.0% - too quick but good rhythm
04:14.3 1,000 23 02:07.2 168 89.8% 158 84.5% - wondering whether achievable
04:09.3 1,000 25 02:04.7 176 94.1% 172 92.0% - decided to push to 2.8k (CTC distance) then kept going
04:22.4 1,000 21 02:11.2 175 93.6% 165 88.2% - started intending to row it out, realised initial pace beatable
04:20.8 1,000 22 02:10.4 173 92.5% 169 90.4% - kept it moderate, determined no more slowdowns
04:13.0 1,000 24 02:06.5 180 96.3% 172 92.0% - gave it everything in last 250
25:36.1 6000 23.0 2:08.0 180 96.3%

Previously 30' time provided Nonathlon scores for 6k & 5k, so 21 more points for both 6k & 5k (48S improvement in 6k). Very happy with that, without pushing 3rd 1k, I might have been quite a bit quicker, suggests 7k 30' possible.
54 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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InlineJinn
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Re: The Pete Plan etc

Post by InlineJinn »

Finally got through a complete cycle of the Pete Plan 10K. Today I did the 8x500 r3:30 session for the third time. These are the splits for the 8x500 sessions:
2/21/23 3/05/23 4/22/23
02:50.9 02:41.6 02:27.0
02:50.2 02:39.5 02:26.0
02:50.0 02:39.3 02:25.1
02:49.6 02:39.0 02:24.0
02:49.1 02:38.8 02:23.5
02:48.8 02:38.1 02:23.0
02:48.4 02:36.5 02:21.2
02:43.5 02:14.8 02:13.3
-----------------------------------
02:48.8 02:36.0 02:22.9 (average split)

Not only are the times improving, I feel much more in control of my stroke at faster paces, which is as much of an improvement as the speed gains. 114 on the Meterboard.
John B.
63, 5'8" lwt, C2 D PM5, started 1/2015, certified mileage nut but then I found hot yoga but then I hurt my shoulders but then I had surgery and now I can still row and do hot yoga yay!
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Iain
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Re: The Pete Plan etc

Post by Iain »

Well done John, nice to see that I am not the only one using the PP to get back into shape, although I am not familiar with the 10k version. Nice improvements on 500's. LSD for me as back sore, also lowered DF from 110 to 95.

Time: Distnc Rate Pace HRMax % HRMin %
20:00.0 4,193 17 02:23.1 153 81.8% 080 42.8%
20:00.0 4,209 17 02:22.6 159 85.0% 150 80.2%
20:00.0 4,221 17 02:22.1 160 85.6% 155 82.9%
20:00.0 4,252 18 02:21.1 162 86.6% 157 84.0%
1:20:00 16862 17.3 2:22.3 162 86.6%

HR higher than normal, but back Ok.
54 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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spidermac
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Re: The Pete Plan etc

Post by spidermac »

Here is some more company Iain as promised. Some big improvements there inline!!
HD`d on a 8x500 at the weekend started too fast & lungs not playing. Had another go today.
Wup - 3k
Time dist spm HR split
01:52.7 500 32 152 01:52.7
01:52.4 500 31 155 01:52.4
01:52.2 500 31 156 01:52.2
01:51.8 500 31 159 01:51.8
01:51.4 500 32 158 01:51.4
01:50.9 500 32 158 01:50.9
01:50.5 500 33 158 01:50.5
01:49.9 500 35 158 01:49.9
14:51.8 4000 32 156 01:51.4
CD - 1k
SO happy to finnish & manage a -ve split. Way off my best but lungs definately not OK, HR usually gets up to hi 160s on this session & stayed at 158 for last 5 rounds!!! Also resting HR came down to 108 on each of these rounds - hoefully this isn`t permanent & will get back to my normal higher HRs.
Born 1957 71kg;6`2"
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Iain
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Re: The Pete Plan etc

Post by Iain »

Great to see you back Spider. May have been below your best, but 1.3S improvement (>3.3% power) over starting pace is a great session. Having trouble with a back issue so yet to do short PP intervals, so you are way ahead of me. Still need to get the April CTC done (3 failed attempts so far), so may not be back on the plan (or even my heavily modified [mangled?] version of it) just yet. If I manage the CTC (and a lack of short intervals is NOT the right preparation for it!), then I will try and fit in an HM as prep'n of Marathon challenge and to have Lightweight results for the Nonathlon, with 1/5 lined up as a bank holiday Marathon row (will decide which on the day), so will be at least a week until I am doing the intervals again. But broken with my habit above and may continue to post SS as well as intervals in the meantime.

Keep up the good work.

- Iain
54 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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Iain
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Re: The Pete Plan etc

Post by Iain »

Well my back issue returned so never managed the CTC despite 5 attempts. Note to self get it done earlier! Had half a thought to do an FM on Monday, but decided to give back chance to heal. So this morning when I woke at 5:15 decided to do an HM before work:

Time: Distnc Rate Pace HRMax % HRMin %
19:53.9 4,300 18 02:18.8 159 85.0% 092 49.2%
19:56.2 4,300 18 02:19.1 166 88.8% 158 84.5%
19:54.8 4,300 18 02:18.9 169 90.4% 163 87.2%
19:52.1 4,300 19 02:18.6 169 90.4% 165 88.2%
17:34.7 3,897 21 02:15.3 177 94.7% 167 89.3%
1:37:11.9 21097 18.7 2:18.2 177 94.7%
So 92S quicker than 2 months ago. Happy with that at the moment.Although with target improving a lot, only 786 nonathlon points.
54 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
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