The Pete Plan etc

[Davidba]

Pete plan, rotation 3, week 3

Back into week 3, having missed last week completely. Happy enough to make a little improvement.
4x1k, 1.40.5/500 av, 29spm
1) 1.40.8, 29spm
2) 1.40.5, 29spm
3) 1.40.6, 29spm
4) 1.40.3, 30spm
Df 120


For reference, rotation 2 was as follows:
4x1k: 1.41.0 average (1.41.8 av in rotation 1)
1. 1.41.7 29 spm
2. 1.41.6 28 spm
3. 1.41.6, 29 spm
4. 1.39.3, 30 spm

[Iain]

Well done on a 0.5S improvement. After a week off Pete recommends backing off 1S/500m on the target so this is effectively a 1.5S improvement! Looks like you may need to go to 30SPM on the next cycle!

[Davidba]

Well done on a 0.5S improvement. After a week off Pete recommends backing off 1S/500m on the target so this is effectively a 1.5S improvement! Looks like you may need to go to 30SPM on the next cycle!

Thanks Iain. I'm think im lacking a little oomph since my injury/damage last Yr but I'll keep plugging away whether thats with the Pete Plan or a more periodised plan (if I try an indoor rowing championship here next yr-that depends on how I progress in coming months) remains to be seen.

30 mins today
1.55.2, 22 spm
Df 125/6

[Iain]

Struggling with motivation and finding plenty to procrastinate my training time away! Decided t try and restart with a 5 x 1500 but didn't get far through the second before calling that off. Did a long delayed strength session although feeling slightly stiff, restarted with 10 x 30Sec rest 1 min R24:


Time Distc Rate Pace HRMax % HRMin %
0:30.0 130 24 01:55.4 0.0% 0.0%
0:30.0 135 24 01:51.1 161 87.5% 113 61.4%
0:30.0 136 24 01:50.3 162 88.0% 111 60.3%
0:30.0 137 24 01:49.5 164 89.1% 115 62.5%
0:30.0 136 24 01:50.3 167 90.8% 118 64.1%
0:30.0 136 24 01:50.3 165 89.7% 120 65.2%
0:30.0 136 24 01:50.3 168 91.3% 123 66.8%
0:30.0 137 24 01:49.5 171 92.9% 125 67.9%
0:30.0 138 24 01:48.7 174 94.6% 127 69.0%
0:30.0 137 24 01:49.5 172 93.5% 127 69.0%
5:00 1359 24.0 1:50.4 174 94.6%

Weak first, surprisingly struggled to maintain the power through each interval. Finished with a couple of 5 min at a bit faster than the 1500 pace. Continued after the second and found that my HR stayed elevated for much longer than usual at a lower pace. HOpefully in a couple of weeks I will be back to where I was.

[spidermac]

Doing something on the rower is a start Iain - keep at it.

[Iain]

THanks Spider, one LSD then today did the 10 x 1'r1' as preparation for the CTC later this month. Last time 1:54.9 R28.8. Knew that I needed to up the rating to beat the 1:54.1 R 31.8 on the July CTC.

Time Distc Rate Pace HRMax % HRMin %
01:00.0 262 31 01:54.5 149 81.0% 108 58.7%
01:00.0 263 31 01:54.1 167 90.8% 118 64.1%
01:00.0 264 31 01:53.6 171 92.9% 123 66.8%
01:00.0 265 31 01:53.2 175 95.1% 134 72.8%
01:00.0 265 32 01:53.2 176 95.7% 136 73.9%
01:00.0 265 31 01:53.2 177 96.2% 139 75.5%
01:00.0 265 32 01:53.2 179 97.3% 137 74.5%
01:00.0 266 33 01:52.8 179 97.3% 133 72.3%
01:00.0 267 33 01:52.4 179 97.3% 149 81.0%
01:00.0 275 38 01:49.1 178 96.7% 141 76.6%
10:00.0 2658 32.3 01:52.9 179 97.3%

Not sure what happened to HR in interval 1, also never seen HRmax hold as in reps 7-9 before. So 2S improvement but trading rate for pace ending last at R54.

[spidermac]

Nice one Iain - getting used to those hi spm!!!
EM is a great believer in upping spm if you can to go faster rather than pull harder!!! Of course best is if u can do both!

[spidermac]

2 weeks since my last PP session - long overdue!
The very pleasant 4x1k NOT.
Wup - 3k
Time dist spm HR split
03:50.0 1000 29 160 01:55.0
03:48.4 1000 30 160 01:54.2
03:47.1 1000 31 163 01:53.5
03:44.8 1000 34 164 01:52.4
15:10.3 4000 30 161 01:53.7
CD - 2k
Good session for 4th day on. Started a wee bit conservatively ( tho HR still at 160!!). SPM under control till last round then give it some beans.

[Iain]

Nice one Spider. Tweaked my back last Saturday and so first day back today. Lowered DF to 105 and kept SPM up and stroke light, horror story on HR, hope it is just the higher rating and tiredness!


Time Distc Rate Pace HRMax % HRMin %
15:00.0 3,217 19 02:19.9 155 84.2% 079 42.9%
15:00.0 3,222 18 02:19.7 161 87.5% 154 83.7%
15:00.0 3,225 19 02:19.5 168 91.3% 160 87.0%
15:00.0 3,316 20 02:15.7 181 98.4% 165 89.7% - highest HR for a while and only at 2:09 pace!
15:00.0 3,148 18 02:22.9 178 96.7% 167 90.8% - Mostly >171 HR despite reverting to normal LSD pace, should I be worried?
1:15:00 16121 18.8 2:19.6 181 98.4%

[Iain]

After a weekend's walking, eating and drinking, settled in for an abbreviated LSD so went a bit quicker for 45 min, kept rating up a little (R18) and lowered DF to that used earlier in the season (DF110).

Time Distnc Rate Pace HRMax % HRMin %
15:00.0 3,218 18 02:19.8 151 82.1% 077 41.8%
15:00.0 3,241 18 02:18.8 158 85.9% 148 80.4%
15:00.0 3,253 18 02:18.3 163 88.6% 154 83.7%
15:00.0 3,146 17 02:23.0 161 87.5% 155 84.2%
1:00:00 12851 17.8 2:20.1 163 88.6%

So nothing came of the above, put it down to high humidity.

[spidermac]

Waterfall today - HD on this a week ago so a bit apprehensive also doing it fasted again!!
Wup - 2k
Time Dist Spm HR split
11:58.6 3000 28 155 01:59.7
09:56.9 2500 28 157 01:59.3
07:53.7 2000 29 158 01:58.4
29:49.2 7500 28 156 01:59.2
CD - 2k
Glad thats over - hard work. Last time blew up in R2, managed to keep the -ve split this time.

[Iain]

Nice session Spider. Struggling to get enthusiasm, will need to pull out a CTC soon , but only LSDs for too long. HR all over the place. Yesterday was only a bit warmer and more humid, but was more rested and not feeling the effects of beer and curry, but today HR looked better (Ok went quicker in the last as not rowing tomorrow, but HR dropped when went back to pace while it had hardly moved the previous day).

Time Distnc Rate Pace HRMax % HRMin %
Sunday
15:00.0 3,141 17 02:23.3 150 81.5% 81 44.0%
15:00.0 3,142 17 02:23.2 158 85.9% 147 79.9%
15:00.0 3,143 17 02:23.2 161 87.5% 158 85.9%
15:00.0 3,144 17 02:23.1 163 88.6% 157 85.3%
15:00.0 3,149 17 02:22.9 162 88.0% 158 85.9%
1:15:00 15712 17.0 2:23.2 163 88.6%

Monday
15:00.0 3,149 17 02:22.9 141 76.6% 83 45.1%
15:00.0 3,157 17 02:22.5 150 81.5% 136 73.9%
15:00.0 3,266 19 02:17.8 166 90.2% 149 81.0%
15:00.0 3,164 18 02:22.2 164 89.1% 150 81.5%
1:00:00 12730 17.8 2:21.4 166 90.2%

[Caratacus]

Back on the plan

8x500m r3:30

Took this relatively easy as I'm aware that it gets very hard very quickly. Did the first 7 reps a touch under 2min/500 and a fast last just under 1:45/500m. Target for next time: 1:56.2

[Caratacus]

5x1500m 5r

Did the 1st four in just under 2:05 and managed a fast last in 1:53.8 for a target next time of 2:02.6

[Ian Bee]

Nice work Felton - your future self may rue your sprinty finish

[Caratacus]

Thanks Ian, going to keep it easy ish for the moment

Sprint pyramid today - 250,500,750,1000,750,500,250m 1:30r per 250m

Splits 1:59.6 1:59.6 1:59.4 1:58.0 1:52.9 1:43.1 1:35.4
Target for next time: 1:54.3

[Iain]

Felton, nice to see the plan in use. Hope to return early next month to join you! Looks like good conservative pacing. Neg splitting the pyramid is a great achievement and looks like you had fun at the end.

[Caratacus]

Continuing my infrequent Pete plan schedule with the 4x2000m 5r

3 reps @ 2:05 and the last at 1:53 for a target of 2:01.9 next time

[Iain]

HI Felton, nice to see a session on this deserted thread.

I'm on a similar program of occasional PP sessions in a mixed training program. After failing on a waterfall on Saturday, ambitiously tried again this morning despite 5th day of rowing on trot when haven't done over 3 for months. Trouble is I just haven't recovered the base fitness to maintain a normal rating yet. Also late up this morning, so decided to cut my warm up. As a result keeping to an achievable pace is really difficult at the moment. Again wimped out early in the 3k. But after Jon's admonishments, rowed the remaining intervals without the rest. Result:

Time: Distanc Rate: Pace HRMax % HRMin %
13:13.6 3,000 22.0 02:12.3 167 90.8% 090 48.9% - 2S/500 below target, despite modest HR, fight from before half
10:57.5 2,500 23.0 02:11.5 172 93.5% 111 60.3% - Used anger, knew not maintainable but seeing what I could do for a target, HR still sluggish re RPE
09:03.3 2,000 21.3 02:15.8 175 95.1% 161 87.5% - slowed to 2:25 then picked up.
33:14.4 7,500 22.1 02:13.0 175 95.1%

So over a second quicker average than target, hopefully in better shape when it comes around again.

[Caratacus]

Well done Iain, that looks tough. I'm deliberately taking it easy in the early days while I build my fitness back up.

4x1000m r
3 reps at 2’/500m and fastish last at 1:47
Target next time 1:56.6

[Iain]

Sensible approach Felton, I am trying to prepare myself for a serious CTC attempt. Today 5 x 750 r3:30 (I use this as an alternative to the speed pyramid as Pete reckoned it was another 2k paced set). Had 2:06 in mind as initial target. HR stayed unusually low on warm up.

Time Distnc Rate Pace HRMax % HRMin %
03:08.6 750 25 02:05.7 162 88.0% 103 56.0% - started too fast slowed to 2:08s. Set up without rest, looking at HR trace probably about 2:30 rest, mostly passive
03:08.4 750 25 02:05.6 168 91.3% 116 63.0% - still felt easy, started quicker, but slowed more rapidly to 2:07s
03:08.2 750 25 02:05.5 170 92.4% 119 64.7% - more even, but clearly some in tank
03:05.3 750 27 02:03.5 175 95.1% 127 69.0% - kept "natural" pace up
02:58.5 750 30 01:59.0 179 97.3% 126 68.5% - 2:00.2 at 250 then full 2k finish.
15:29.1 3750 26.3 2:03.9 179 97.3%

Pleased with that, question is do I have time to fit in 1ks? Probably will unless I make weight when ready to try. Just touched Lwt limit at end of yesterday's LSD, 1kg over this morning.

[Iain]

Well sort of managed the 4x1k. Just as I was getting ready to start the second interval I had my first ever nose bleed on an erg. Amazing in itself as one 5 mins of filming once took 6 takes as the studio lights started a nose bleed 5 times on the trot!

Time Distnc Rate Pace HRMax % HRMin %
04:10.3 1,000 26 02:05.2 167 90.8% 111 60.3% - Last 300 felt long!
04:09.1 1,000 26 02:04.5 170 92.4% 107 58.2% - After extended break for nose bleed, poor pacing as few 2:05s achieved, concerned overcooked it
04:07.6 1,000 26 02:03.8 174 94.6% 121 65.8% - Tough, but controlled
04:01.7 1,000 28 02:00.9 180 97.8% 120 65.2% - Quickly became tough (2:03.3 avg. at half way, dropped to the 2:05s that eluded me in interval 2) then pushed on with full 2k finish.
16:28.7 4000 26.5 2:03.6 180 97.8%

Pleased with the result, 0.3S/500m quicker than the 750s! Although this suggests I should set off at 2:04s not the 2:06s I was intending for the CTC . How that is possible given how the first interval felt I don't know. Question is how much the extra ~5 min rest helped. RHR really improving, "HR astride" as Stan used to call it 69 when previously in 80s.The downside is that I am failing to get up to threshold in my warm up. May extend it a bit before the 2k.

[Iain]

Made lightweight for the first time since restarting before a row. I took this as the universe telling me that I needed to have a serious go at the CTC. Given low HR during recent warm ups and trouble overcoming the shock of going into TR zone, I used one of Pete's techniques for a CTC from the 5k plan I think that involves doing 3 2ks with long breaks, first as warm up, second full on and third at a moderate pace. Then so pleased to have completed first full on 2k since 2011 despite myriad failures since I stopped racing, extended the 2nd 2k into a 30':

Time Distnc Rate Pace HRMax % HRMin %
05:00.0 1,180 25 02:07.1 165 89.7% 108 58.7% with sub-2:00 bursts
03:35.5 0,820 23 02:11.4 164 89.1% 154 83.7%
8:35.5 2000 24.2 2:08.9 165 89.7%

02:03.2 500 26 02:03.2 165 89.7% 121 65.8% - 2:04 target, slowed well close to this
02:01.7 500 27 02:01.7 171 92.9% 165 89.7% - concentrating on form, couple of mental doubts (especially at 1/3 distance) helped by comparing to failures a few days before
02:02.0 500 26 02:02.0 172 93.5% 170 92.4% - felt harder than HR suggests, happy to reach 600 to go!
01:59.7 500 28 01:59.7 175 95.1% 172 93.5% - not quite the finish have practiced, started 20m late and rating down, but happy with result 3S quicker than optimistic target and 7 nonathlon points for equal 3rd best score of season.
8:06.6 2000 26.8 2:01.7 175 95.1%

05:00.0 1,167 23 02:08.5 162 88.0% 102 55.4% - started at 2:12 and accelerated
03:38.6 0,833 22 02:11.2 167 90.8% 162 88.0% - slowed to 2:15 at 5 min, but then picked up to 2:07s for 8:38.6 2k (2:09.6 avg).
01:21.4 0,315 22 02:09.2 167 90.8% 165 89.7% - steadied to 2:10s
05:00.0 1,136 21 02:12.0 169 91.8% 165 89.7% - kept consistent
05:00.0 1,127 21 02:13.1 172 93.5% 167 90.8% - slowed to 2:19s briefly then slowly took pace back up
01:50.7 0,422 22 02:11.2 171 92.9% 173 94.0% - pushed on to 5k in 21:50.7 (2:11.1 avg) and 25S faster than previous best since restarting 5 weeks before
03:09.3 0,703 20 02:14.6 169 91.8% 167 90.8% - slowed a little as feeling the work although far from limit
01:20.4 0,297 20 02:15.4 171 92.9% 169 91.8% - started at 2:18 then pushed to 6k
03:39.6 0,826 22 02:12.9 168 91.3% 172 93.5% - only sprinted last 7 strokes, but pushed pace for final 500.
21:50.7 5000 21.8 2:11.1 172 93.5%

[spidermac]

Crankin out the metres as always Iain!!
Have another ski trip in a few weeks but wanted to keep a wee bit of rowing going.
First 8x500 since last August - target was to finnish.
Wup - 2k
Time dist spm HR split
01:55.8 500 30 151 01:55.8
01:55.5 500 30 152 01:55.5
01:55.3 500 30 154 01:55.3
01:55.1 500 29 155 01:55.1
01:55.0 500 30 155 01:55.0
01:54.3 500 32 155 01:54.3
01:53.8 500 32 155 01:53.8
01:51.8 500 34 156 01:51.8
15:16.7 4000 30 154 01:54.5
CD - 2k
So pleased to managed a -ve split & a bit of gas left for last round! Want to do more intense sessions this year as doing lots of long slow rows doesn`t seem to work for me as lost a lot of speed the last few years. Time will tell.

[Iain]

Great to see you back Spider, if only briefly. Good looking set. Had my 4th go at long intervals since starting back. None had finished to schedule, so determined and cautious. Went for 5 x 1500 tht I haven't done this season (on grounds that I hope to squeeze in a 5k this month and this is a similar pace). Set 2:11 as target as had only been slightly outside on a 30'.

Time Distnc Rate Pace HRMax % HRMin %
06:32.3 1,500 24 02:10.8 155 84.2% 080 43.5% - don't think I have ever had so low an HR for a long interval. No warm up and conservative.
06:31.5 1,500 23 02:10.5 164 89.1% 108 58.7% - felt a bit harder than HR showed, but feel Ok and holding back for 500+
06:31.0 1,500 23 02:10.3 167 90.8% 116 63.0% - glad the target wasn't faster, slowed to 2:12 a few times
06:28.2 1,500 23 02:09.4 170 92.4% 119 64.7% - stroke getting messy with longer leanbacks, but not harder than rep 3
06:15.1 1,500 26 02:05.0 179 97.3% 130 70.7% - Went for it for last 700, finished with 1:54s for last 100.
32:18.1 7500 23.8 2:09.2 179 97.3%

Just getting soft! Not looking forward to next attempt, but at current rate will be 2025 Nearly 1S/500m quicker average than 5k SB after a week off, so definitely Nonathlon points to be had if I can lose the weight and fit in (wanted to do 500 & HM, so may run out of time!). Big improvement in fitness in 4 weeks since stopped after 2:12.3 paced 3k.

Seem to have lost my 7 x 15 min LSD a week before, but not worth posting so late!