The Pete Plan etc

[Iain]

Impressive sessions David!

[Davidba]

Impressive sessions David!

Thanks Iain, I'm happy to make any sort of progress. Although i didnt finish as fast on yesterdays session as the last time I did it, the earlier intervals didn't feel as much of a struggle. I'm currently 2.4 seconds (av) off my best in that session. I'll get to week 2 to on rotation 3, then I'll be away for a week. Still lacking on the long row department.

[spidermac]

I echo Iains post very impressive waterfall espec 7.00min last rep!!!

[Davidba]

1hr, 15014m, 1.59.8/500m, 21 s/m
First 1hr row since June 2020.
Felt good. Hands feeling it a bit with 5 mins to go.

[Davidba]

Only time for a quick one tonight. No warm up (I know) and straight into 5k aiming for a good hard pull at 24/25spm. Finished with 1.48.3/500, 24spm, DF125. Warm down.

[Iain]

Great consistent training David, 15k hour at 21SPM is impressive, while 5k R24 not much slower than your long intervals without a warm up shows a lot more commitment than I have. After 2 failed attempts at getting the CTC done for last week, tried this month's on first day. Set off too quick and H/D on 3rd as HR already not recovering to reasonable levels. Annoyed at that as I should have realised that the 16S extra rowing meant this is slower than my 1' intervals! Ended up doing lots of 5 & 10' grey rows (including the 4,3,2,1 from EM although I did at 18/20/22/24/26). So today 90min LSD:

Time: Distnc Rate Pace HRMax % HRMin %
15:00.0 3,143 17 02:23.2 145 78.8% 077 41.8%
15:00.0 3,143 17 02:23.2 152 82.6% 143 77.7%
15:00.0 3,145 17 02:23.1 153 83.2% 146 79.3%
15:00.0 3,146 17 02:23.0 154 83.7% 149 81.0%
15:00.0 3,147 17 02:23.0 154 83.7% 146 79.3%
15:00.0 3,205 18 02:20.4 157 85.3% 149 81.0%
1:30:00 18929 17.2 2:22.6 157 85.3%

HR a bit higher than I would like, but yesterday's grey session was still in my system, so not too bad.

[spidermac]

Iain I have been guilty of this in the past just complete a round of the CTC to laydown a marker & then chip away at it!!
Legs not feeling that fresh but decided on 5x1500R5 session. Last time - 1.59.6/28spm/156HR. At least the temps are cool!
Wup - 2k
Time dist spm HR split Prev
05:57.9 1500 28 152 01:59.3 - (2.00.7)
05:56.9 1500 27 156 01:58.9 - (2.00.3)
05:55.5 1500 27 158 01:58.5 - (1.59.7)
05:53.8 1500 28 160 01:57.9 - (1.59.2)
05:48.6 1500 30 164 01:56.2 - (1.58.1)
29:32.7 7500 27 158 01:58.1 - (1.59.6)
CD - 2k
Had hoped to go under 1.58av but next time hopefully. Stroke felt better & was a wee bit lower - maybe Lvl4`s helping? Happy to make a reasonable improvement.

[Davidba]

30 mins, 1.55.6/500, 22spm (throughout) steady.
First 5 mins, 2.00/500, then sat on pretty much bang on 1.55/500. That last 1hr row I did seemed to have helped mentally as the time flew in here.
DF 125.
Hoping for 8x500m tm.

[Davidba]

Pete Plan, Rotation 3, Week 1
8x500m, 1.36.8/500 av, 31 spm (rotation 2 av 1.37.6/500, rotation 1 av 1.37.8/500).
Slight niggle in right shoulder tonight, but it had more of a mental effect than on times. Session went well. Started out aiming for c. 1.37.6 then lifted slightly as I went along. Pleases I had something left for the final interval. I didn't the last time I tried this. Recovery much better between the intervals too.
1) 1.37.4, 31 spm
2) 1.37.4, 30 spm
3) 1.37.3, 31 spm
4) 1.37.2, 30 spm
5) 1.36.9, 30 spm
6) 1.36.6, 32spm
7) 1.36.6, 32 spm
8)1.35.5, 32 spm
DF c. 122, and 128 on last.

[Iain]

Spider, nice 1500s, good improvement on tired legs! David, I can only dream of your pace, but on the same workout. L:ast time (first short intervals so conservative) averaged 1:58.7 7 weeks ago, but 2 weeks later did the CTC 4 x 1k r2' at 1:59.9 so decided 1:57 a better target. Initially regretted this as saw too many 1:58s and had to keep pushing in second half of all intervals. But just being weak unused to the rate and letting my hands drop to the catch, so managed to keep a good neg split and faster last couple if 1.2S slower in the last (3SPM lower).

Time Distc Rate Pace HRMax % HRMin %
01:56.9 500 28 01:56.9 165 89.7% 107 58.2%
01:56.8 500 28 01:56.8 170 92.4% 108 58.7%
01:56.7 500 29 01:56.7 173 94.0% 117 63.6%
01:56.5 500 29 01:56.5 174 94.6% 115 62.5%
01:56.4 500 29 01:56.4 177 96.2% 121 65.8%
01:56.0 500 29 01:56.0 175 95.1% 121 65.8%
01:54.9 500 31 01:54.9 176 95.7% 124 67.4%
01:52.0 500 34 01:52.0 179 97.3% 127 69.0%
15:26.3 4000 29.5 1:55.8 179 97.3%

So 2.1S improvement in 7 weeks at only 0.4SPM higher rating (although partly due to less than half the difference from lowest to highest, although still a 0.44 average SPI increase. Lots of travelling in the next 2 weeks so will see this go backwards

[Davidba]

Pete plan rotation 3, week 1
5x1500m: 1.45.4/500 av, 26 spm [1.46.6 during PP rotation 1, 1.46.1, 26spm during PP rotation 2]. Decent progress since last session but need more next time on the (hopeful) road to pb land.

1) 1.45.7, 27spm
2) 1.45.7, 26spm
3) 1.45.6, 27spm
4) 1.45.7, 26spm
5) 1.44.6, 27spm

[Davidba]

30mins, 1.52.4, 23spm.
Quite a late start at 9pm.
First 5 mins 1.55.0/22spm, then sped up to hit the 8k mark.

[spidermac]

Keeping up the good run of form David
No lap top so short entry.
5x750R3.30
Wup - 3k
750m 1.53.8/31/153 (1.54.
750m 1.53.3/31/157 (1.54.5)
750m 1.52.8/30/161 (1.54.1)
750m 1.52.4/31/161 (1.53.7)
750m 1.51.2/33/163 (1.53.4)
3750m 1.52.7/31spm (1.54.1/31spm)
CD - 2k
Hapoy with a 1.4sec improvement especially as very hot & humid!

[Davidba]

Nice improvement! Hot and humid it is! Thunder and lightening with us.

Pete plan rotation 3, week 1
10k, 1.55.8, 22spm
DF: 125

Fingers sore

[Iain]

David, great consistent pacing. Spider, great row on what I know isn't your favourite session!

After failing to complete 4min last month, decided on an all out 1k. Target to get below the 3:50.1 SB from last season. THen today an hour LSD trying to maintain good form a generate some power:

Time Distc Rate Pace
00:45.3 200 29 01:53.2
00:46.1 200 29 01:55.3
00:46.0 200 27 01:55.0
00:44.6 200 32 01:51.5
00:43.1 200 38 01:47.8
3:45.1 1000 30.9 1:52.6

15:00.0 3,149 16 02:22.9
15:00.0 3,150 15 02:22.9
15:00.0 3,151 15 02:22.8
15:00.0 3,206 16 02:20.4
1:00:00 12649 15.5 2:22.3

First >850 Nonathlon score since started rowing again late last year, makes the others seem a little weak!

[spidermac]

Good to see u rating a bit higher on the 4mins Iain & a good time. Good splits on the hour at 15/16spm.

[Davidba]

Pete Plan, rotation 3, week 2
Variable intervals: 1.37.8/500 av, 31 spm
250: 1.36.0, 33spm
500: 1.38.4, 29spm
750: 1.38.4, 30spm
1000: 1.38.4, 30spm
750: 1.38.2, 31spm
500: 1.38.2, 31 spm
250: 1.33.0, 35spm

Went well today. Last rotation, I averaged 1.39.2 (prior to that, 1.39.9 in rotation1).

Provably too hard in first 250. Will maybe shoot for 1.38.0 in 'main' intervals next time all being well (excluding the 250ms).

DF 120

[Davidba]

Easy 8k, 1.59.8/500, 21 spm.

[Davidba]

Pete Plan, rotation 3, week 2
4x2k, 1.45.8/500 av, 26spm (1.46.5/500 av in rotation 2, 1.46.9/500 av in rotation 1).
1) 1 45.9, 26spm
2) 1.45.8, 26spm
3) 1.45.8, 27spm
4) 1.45.8, 26spm

Df 125

[Davidba]

10k easy, 2.06.9/500, 18spm

[Davidba]

First session back after sickness and a few days away.
10k, 1.55.1, 22 spm. Df around 125. Feeling good. I left the Pete Plan at the end of week 2, rotation 3. I'll aim for another steady session tomorrow and see how it goes at the start of the week.

[Davidba]

30 mins, 1.52.4/500, 24spm. Just noticed today that my c2 date was four days behind. Couple of weeks since I did this exact session. Felt a bit harder today with the layoff and last night's 10k.

[spidermac]

Very good sessions after a layoff David.
4x2k for me today one of my nemesis sessions & so it proved today!!
Wup - 2k
Time dist spm HR split Prev
07:57.9 2000 28 156 01:59.4 - (1.59.
07:57.7 2000 28 160 01:59.4 - (1.59.4)
07:57.5 2000 28 161 01:59.3 - (1.58.9)
07:56.0 2000 29 162 01:59.0 - (1.58.1)
31:49.1 8000 28 159 01:59.3 - (1.59.0)
CD - 2k
A disapointing session slower than 5 weeks ago! Happy to finnish as in R2 was already clear that just finnishing was going to be tuff. In a bit of a lull in my rowing just now not sure why!

[Davidba]

Very good sessions after a layoff David.
4x2k for me today one of my nemesis sessions & so it proved today!!
Wup - 2k
Time dist spm HR split Prev
07:57.9 2000 28 156 01:59.4 - (1.59.
07:57.7 2000 28 160 01:59.4 - (1.59.4)
07:57.5 2000 28 161 01:59.3 - (1.58.9)
07:56.0 2000 29 162 01:59.0 - (1.58.1)
31:49.1 8000 28 159 01:59.3 - (1.59.0)
CD - 2k
A disapointing session slower than 5 weeks ago! Happy to finnish as in R2 was already clear that just finnishing was going to be tuff. In a bit of a lull in my rowing just now not sure why!

Well done, a tough session! I think that's just the perils of a continous training plan. Our bodies are not the same week on week, fuelling, work, stress etc can also play a part. PP extremely hard to follow for a long period of time (and the author suggests that one shouldnt neccesarily do so).

[Iain]

Well done Spider at finishing the 4 x 2k and all under 2:00 pace. David, great to see that you have kept the thread going.

Not done much training in the last few weeks (short holiday and 2 trips away), so starting back slowly. 2 LSDs so far, I have lost several calluses so developed a nasty blister.

- Iain