The Pete Plan etc

Iain · Post by **Iain** » Fri Jun 16, 2023 10:19 am

After a week off no time for the planned 2k, so repeated the last session but at R24:

Time: Dist Rate Pace HRMax % HRMin %
01:00.0 258 24 01:56.3 162 88.0% 102 55.4%
01:00.0 259 24 01:55.8 165 89.7% 111 60.3%
01:00.0 258 24 01:56.3 169 91.8% 113 61.4%
01:00.0 257 24 01:56.7 173 94.0% 117 63.6%
01:00.0 261 24 01:54.9 175 95.1% 123 66.8%
01:00.0 260 24 01:55.4 175 95.1% 125 67.9%
01:00.0 260 24 01:55.4 176 95.7% 128 69.6%
01:00.0 259 24 01:55.8 176 95.7% 129 70.1%
01:00.0 260 24 01:55.4 177 96.2% 134 72.8%
01:00.0 260 24 01:55.4 178 96.7% 138 75.0%
10:00.0 2592 24 1:55.7 178 96.7%

So only 0.8S/500m slower than the free rate, definitely need to work harder when redo the free rate! Interestingly while HR going as high or initially higher, it was recovering more. disappointed not to be able to match the 261 in the 5th interval despite this being >5S/500m slower than I achieved on 30S r1' at the same rate.

spidermac · Post by **spidermac** » Fri Jun 16, 2023 2:26 pm

Big difference Iain in a 1:1 ratio compared to 1:2 when resting!!! Looks pretty good to me for having a week off!!

Davidba · Post by **Davidba** » Sat Jun 17, 2023 3:55 pm

30mins 1.55.6/23 spm
Started at around 2.00 then held a faster pace for last 20 mins or so. Last split 1.52.7/24spm.
DF: 125

spidermac · Post by **spidermac** » Sun Jun 18, 2023 9:29 am

SO last session on my first round of the PP - waterfall!!!

Wup - 2k
Time dist spm HR split
11:59.3 3000 27 158 01:59.8
10:00.2 2500 28 158 02:00.0 - stroke rate was all over the place.

07:57.7 2000 29 160 01:59.4 - saved the day with the traditional finnishing sprint.

29:57.2 7500 27 158 01:59.8
CD - 2k
That was a mental battle!!

Pathetic pacing first round too fast.

Half way thro R2 thought I am not going to finnish this - held on then was determined to do the last round whatever the split to have a target for next time. pleased to manage a little bit faster. Only 0.2sec slower than the 5x1500 so I suppose thats all I can expect at the moment.

Did this wout fasted not a good idea for me I think I nned the carbs for these longer intervals.

Iain · Post by **Iain** » Sun Jun 18, 2023 2:00 pm

David, good consistent 30'.

Spider, as the Waterfall is supposed to be 1S slower than the 1500s I would take that as a big win! Both my 1' interval sessions were done with 1' rest. The difference was the first was at free rate the second at a strict R24.

Struggling in the heat, so doing fairly grey variants of my LSDs. Yesterday Hour R16, but added extra 15 min free rate. Today legs heavy from yesterday so intended to keep rating higher. Settled in to R20 so did the second 15' at R20 pushing to maximum for final 5 min:

Time: Distnc Rate Pace HRMax % HRMin %
15:00.0 3,153 16 02:22.7 147 79.9% 082 44.6%
15:00.0 3,154 16 02:22.7 150 81.5% 142 77.2%
15:00.0 3,155 16 02:22.6 149 81.0% 097 52.7% - quick comfort break before.
15:00.0 3,194 16 02:20.9 161 87.5% 146 79.3% - HR climbing so decided to stop at 4 and accelerated the last half.
1:00:00 12650 16 2:22.3 161 87.5%

15:00.0 3,270 20 02:17.6 153 83.2% 084 45.7% - Trying to keep stroke light
15:00.0 3,424 20 02:11.4 177 96.2% 153 83.2% - strict R20 finished 2:08/9.
30:00.0 6,690 20 02:14.5 177 96.2%

Davidba · Post by **Davidba** » Mon Jun 19, 2023 12:38 pm

Pete plan. Rotation 2, week 2.
Variable intervals
1. 250m, 1.39.8, 30spm
2. 500m, 1.39.7, 29spm
3. 750m, 1.39.8, 29spm
4. 1000m, 1.39.7, 29spm
5. 750m, 1.39.6, 30spm
6. 500m, 1.39.5, 31spm
7. 250m, 1.32.4, 35 spm

1.39.2 average (1.39.9 average past week).

Iain · Post by **Iain** » Mon Jun 19, 2023 2:08 pm

David, that is impressive pacing, great session. I don't do this session (do 5 x 750 r3:30 instead), but I am not sure how realistic it is to maintain Pete's pacing on this. Having been able to sprint at the end doesn't mean there was anything left at the end of the 1k or indeed the 2nd 750! Anyway I always found myself struggling on this one ahead of the others.

Davidba · Post by **Davidba** » Mon Jun 19, 2023 4:29 pm

Thanks Iain. That last 250m has the potential to skew things a bit so I'll see how I'm fixed once I start this session next time out!

Iain · Post by **Iain** » Tue Jun 20, 2023 7:44 am

Did a "short" row yesterday evening for Juneteenth. Thought I would try out intended pace for the HM tomorrow (2:13). On RPE fine, but HR right up, quickly reaching 93% of max. I was 1S/500m ahead of target and rating 19 in the (modest) humid heat and may have been a little dehydrated, but it does make me worry that I might be being a bit optimistic even 'though this is >2S/500m slower than achieved in my hour where I finished feeling that I could have gone faster. Will see what I feel like tomorrow and may set out a little easier. Normally I would try and keep the stroke light, so might try that as well although I tried this and couldn't get comfortable with a lighter stroke (pace kept pushing up with the rate). Did 20' cooldown on top of 30 min trial, so not as short as intended!

PS stats of the row.

Time: Distnc Rate Pace HRMax % HRMin %
05:00.0 1,132 20 02:12.5 159 86.4% 120 65.2%
05:00.0 1,132 19 02:12.5 166 90.2% 155 84.2%
05:00.0 1,137 19 02:11.9 171 92.9% 163 88.6%
05:00.0 1,141 20 02:11.5 174 94.6% 170 92.4%
05:00.0 1,148 20 02:10.7 177 96.2% 172 93.5%
25:00. 5,689 19.6 2:11.8 177 96.2%

THanks sSpider, I will just try to be more precise with the 2:13 pace and see how it goes.

spidermac · Post by **spidermac** » Tue Jun 20, 2023 11:04 am

Very difficult to predict how you will feel in this weather I find Iain, very easy to underestimate the effect of weather conditions especially on heart rate.

I would just have a go & adjust pace accordingly!! ( says the man who has done 2!!

). Any HM is a great wout!

Davidba · Post by **Davidba** » Wed Jun 21, 2023 12:29 pm

Pete plan rotation 2, week 2
4x2k, 1.46.5/500, 26 spm (1.46.9 av in rotation 1)
1) 1.46.8, 25spm
2) 1.46.7, 26 spm
3) 1.46.7, 26 spm
4) 1.46.1, 27spm

Hard session today. Hadn't much left at the end. Too low on carbs today. Bit of experimenting: First couple of intervals foot position 4, last couple at position 5. I'm missing out on some longer, easier rows so hopefully I'll get a couple of those in between now and the end of the week. At least that's the hard sessions done.

Iain · Post by **Iain** » Wed Jun 21, 2023 12:57 pm

Well done on your continued progress David. Spider, thanks for the advice, too stubborn, should have backed off earlier. Improved my stroke a bit and now really struggle to rate 20 for any time (gory details on the "What Training" thread as seemed relevant). Should I start doing shorter SS rows at R20 to try and get out of the habit of rating 16/17? I will (perhaps optimistically) put today down to an early morning row without sufficient carbs in me. But I hope to have a crack at 5k & 30 min, so need to build some confidence that I can keep going longer at higher ratings. That said, running out of time for the CTC, so next time I am feeling fresh, I will have a shot at that. Completely different beast that will be finished or not when ambushed by the heavy weight H/D demons somewhere between in the middle minute.

spidermac · Post by **spidermac** » Wed Jun 21, 2023 2:08 pm

Iain I was having the same trouble when I restarted - couldn`t seem to sustain hi ratings for any length of time. To state the obvious you get good at what u practice, I know EM often in wouts says just concentrate on hitting the target spm not the pace. Its about getting comfortable & a rythm at a rating. Have a look at his latest wout on asensei you tube channel -https://www.youtube.com/watch?v=2vwzIPzajkE & the intro to the one i did today where he talks about rating in the intro - https://www.youtube.com/watch?v=KaNQBDs ... r&index=53 I found I can now sustain 28-30spm for a reasonable time but want to go higher. For oldies like us I think rate is the way to get better times as we ain`t suddenly going to get a whole lot more powerful!!!
PS I am VERY sensitive to temperatures & has a big effect on my performance. I often change my planned wout for a SS session if it feels too hot. Also I am not disiing low spm wouts I do some as well tho not below 16spm but an excessive amount I think leads to a technique that is not very applicable at hi (>30) spm. Hope this diatribe helps!!

Iain · Post by **Iain** » Wed Jun 21, 2023 3:54 pm

Spider, thanks for this. My problem is that I just can't row without faults at moderately lower SPI (I can halve them, but otherwise the range (ignoring from muscular weakness that effects both ends of the range) is about +/- 5% and at the lower end I struggle to exceed 19SPM for >30 min. This may be being magnified by work issues pushing up my HR at a given power output.

I am at a different place being 7S/500m slower than 3 years ago, so huge potential to improve all areas at present.

I think the literature shows that strength can continue to be improved well beyond your age (I think data available for 75 year olds!) Maximum achievable VO2 is however only going one way for both of us (even if I still expect to lift mine for the next year or more to make up for some of the losses). I think SPM will inevitably decline somewhat and do more strength based workouts now after demonstrating substantial lean weight loss in my 2015-19 break.

So is your recommendation to leave the PP and start some EM workouts? If I do, I think I would need to pick apparently base level workouts as these will be much harder for me than they are meant to be. Any recommended ones?

spidermac · Post by **spidermac** » Wed Jun 21, 2023 4:24 pm

Hi iain. I don`t think u need to massively change what you r doing but I will tentatively make a few suggestions - I do some EM sessions mixed with the PP sessions on a long rotation. ( i use these as a bit of a benchmark for my progrees as I have done them from the start) EM like pete doesn`t really like low spm sessions ( < 20, tho occasionally he does 18spm). I would keep the PP sessions, EM does power stroke workouts for strength by upping the drag - u do have to be careful & use very good technique but they really hit the legs - maybe do these instead of the low spm - easiest ones are 12x1minon1off & 7x3minR90s - Just finnish them to get a marker don`t worry about splits. The other thing he likes are wouts that build the spm to higher rates. I am always surprised how after 20mins rowing I actually often feel better at these rates! these are done as a countdown often only 28mins with differing rests - u could try the one I did today but with 90sec/2min rests.
He has a library of wouts on https://www.youtube.com/channel/UCLTbJO ... TJw/videos as well as the asensei ones.
A few worth having a go at:
https://www.youtube.com/watch?v=cUH066YNwJs&t=86s
https://www.youtube.com/watch?v=yfYZBhas83I&t=94s
https://www.youtube.com/watch?v=SLctwbD52ws&t=155s
https://www.youtube.com/watch?v=ew2Cs_7jZTU&t=13s
If feeeling brave!
https://www.youtube.com/watch?v=YK2_hyf2Rq4
https://www.youtube.com/watch?v=2ymtQSenb9Q
Enjoy!! I find the variety helps as u know the PP becomes quite intimidating after a few rotations!!
PS - you may be reticent but could be worth posting a video of your technique at a few ratings!! ( I am too cowardly to do this!!!)

Iain · Post by **Iain** » Thu Jun 22, 2023 6:55 am

Thanks for your reply. Your comment about what I am doing now being an appropriate regime and comparing what I am doing to EM's workouts as suggested set me thinking. I think I have just made the classic mistake of too many "grey" workouts. The PP interval sessions are what is required, but I have become too distracted with longer TTs, the half-century, HM & Solstice challenges etc. My issue is one of breathing. Even at R20 yesterday I found my breathing falling behind my stroke rate and becoming decoupled. When I have done 30' at R22+ I have had DOMS in my diaphragm. Maybe this is covid related or simply detraining and asthma. The truth is that I can maintain mid stroke rates for a few k, but have not done so very often. My PP Targets are still relatively easily achieved as they were set so long ago. I believe that while I have pushed my HR up regularly, too often this has just been for a short period and that this is likely to have done little to improve my poor threshold. EM workouts are based around someone preparing to do 2ks at 32 or so SPM. At the moment I would be struggling to make 27 so would need to modify these alot. I may do the 20, 20/22, 22, 20-28 4 x 10' as a substitute session, although will give myself 3' recovery if I do, But generally, for now I will continue on PP to push to the paces where I will be challenging my breathing. I might even dig out my "Power Breathe".

spidermac · Post by **spidermac** » Thu Jun 22, 2023 8:04 am

A few last thoughts Iain - I suffered a bit from the same thing last year too many longer sessions at low/medium intensity & not enuff where I was pushing hard, hence I think my improvements were a lot slower than previous years. Almost everyone has an spm preference & its important not too avoid these - for me around 24-26spm as I rarely row intervals/longer rows at these spm. Re hi spm as EM says u need to build more time at higher rates slowly increasing time at these rates, his sessions where he builds the rates towards the end of the session are specifically for this. You can row at higher rates as shown by your last reps in 10x1min sessions its a matter of slowly increasing the time.

Iain · Post by **Iain** » Thu Jun 22, 2023 10:47 am

I can maintain high SPM for short periods. This is because my rating is limited by breathing. Aerobic rowing at higher intensity for me requires 2 breaths per stroke, but for 1 min I can manage on 1 breath per stroke and so maintain >30SPM (although I do weaken with 1min recovery due to incomplete recovery). I rated 45 in my Sb 1' last season. This is flattered by a finishing thrash short sliding, but I was at or around 40 for much of it. But with a single out breath on the power stroke, that is not very hurried breathing. Not sure how long my stroke takes, but if I say 0.7S, at 40SPM with one breath per stroke, that is a single inhale in 0.8S. 2 breaths at 26SPM would be 2 inhales and an exhale in 1.6S, considerably faster! So perhaps my question is how to train to increase my breathing rate. The short higher rating workouts would only work if I shift to 2 breaths per stroke.

Davidba · Post by **Davidba** » Thu Jun 22, 2023 12:09 pm

30 minutes, 8103m, 1.51.0/500, 24spm
20 mins at 1.49.9,24spm then eased off for 5 then ramped back up. Comfortably uncomfortable. Felt good today. 130df.

spidermac · Post by **spidermac** » Sat Jun 24, 2023 9:45 am

You are smokin those times David!

SO round 2 for me of PP. Decided to train earlish to try to avoid the heat/humidity - didn`t quite manage it!!! Also meant training fasted which I usually try to avoid when doing intervals. 8x500m
Wup - 3k
Time dist spm HR split Prev
01:51.7 500 31 153 01:51.7 - (1.52.7)
01:51.3 500 31 155 01:51.3 - (1.52.2)
01:51.2 500 31 157 01:51.2 - (1.52.2)
01:50.7 500 31 159 01:50.7 - (1.51.

01:50.4 500 32 160 01:50.4 - (1.51.4)
01:49.7 500 32 159 01:49.7- (1.50.9)
01:49.0 500 32 160 01:49.0- (1.50.5)
01:47.5 500 35 160 01:47.5- (1.49.9)
14:41.5 4000 31 157 01:50.1- (1.51.4)
CD - 2k
Started a bit cautiously as I was wary of the heat but happy with a 1.3sec improvement

tho annoyed not to go sub 1.50

- next time ( maybe

). Very sweaty as I feared. My usual refrain need to up the spm from the start.

Davidba · Post by **Davidba** » Sat Jun 24, 2023 12:21 pm

Pete Plan rotation 2, week 2
10k, 1.55.0/ 22spm
130DF
Even paced throughout. Skin on fingers was getting a bit sore, I need to toughen up

Iain · Post by **Iain** » Mon Jun 26, 2023 7:00 am

Great sessions there given the conditions. Spider, at theast it makes next times target easy to understand! 2 days of failed CTC attempts for me today. Just need to face down those H/D demons! David, its the sweat that allows the movement of the handle and softens the calluses, they will harden with time as I'm sure you know. This doesn't seem to be slowing you down 'though.

- Iain

Davidba · Post by **Davidba** » Mon Jun 26, 2023 2:40 pm

Pete plan rotation 2, week 3
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

Df: 130

As an aside, I looked over my concept 2 history and my pb was actually achieved following 6 weeks of the concept 2 interactive plan. I can't remember why I stopped after that

I'll keep banging away with the Pete Plan in the meantime.

Davidba · Post by **Davidba** » Tue Jun 27, 2023 8:19 pm

Pete plan rotation 2, week 3
30mins, 8003m, 1.52.4/500, 23spm
First 5 mins 1.57.6, 23 spm and lifted pace thereafter.
Little bit of experimenting with some 1 minute efforts at varying drag factors when finished.

Davidba · Post by **Davidba** » Thu Jun 29, 2023 12:42 pm

Pete plan, rotation 2, week 3
1.46.0 average (1.46.6 average in pete plan rotation 1)
3000m, 1.46.4, 26spm
2500m, 1.46.3, 26 spm
2000m, 1.45.0, 27spm

Df 120 first 2 intervals. 132 last interval.

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