The Pete Plan etc

[spidermac]

Well controlled Iain & nice last sprint!! Having failed on this session earlier this week gave me a kick up the backside to man up & have another go!
Wup - 2k
Time dist spm HR split
06:10.7 1500 26 156 02:03.5
06:09.6 1500 26 158 02:03.2
06:08.9 1500 26 159 02:02.9
06:07.9 1500 27 159 02:02.6
06:05.2 1500 29 162 02:01.7
30:42.4 7500 26 158 02:02.8
CD - 2k
About best I could do at this stage with my current erg fitness. Lower spm than normal as I usually average 28/29 for this session but feel that the lungs are coming back to their old selves!! Weight yesterday am was 67.5kg! good for the climbing not so good for the erging!!

[Iain]

Nice 1500's Spider. With all the R20 rowing you have been doing, not surprising that your rate is a little lower. But from HR you weren't slacking! CTC for me today (another blowout Friday, so may not be Lwt for much of rest of season, made it by .25kg today). Then afterwards on euphoria of having done it, turned a moderate 5' into a 5k SB by 13S (soft target as from a 30', but I am not back to that fitness yet). A couple of secs slower than I had hoped for my 5k, but very pleased with it after the CTC, did on "Just Row", unfortunately allowed C/D to take me over 35 min so lost half the splits. If I do get back to weight, may have to redo CTC!

Tim Distn Rate Pace HRMax % HRMin %
01:00 253 28 01:58.6 155 84.2% 111 60.3%
01:00 254 29 01:58.1 162 88.0% 127 69.0%
01:00 255 29 01:57.6 164 89.1% 130 70.7%
01:00 255 29 01:57.6 167 90.8% 131 71.2%
01:00 256 30 01:57.2 169 91.8% 133 72.3%
01:00 256 29 01:57.2 169 91.8% 136 73.9%
01:00 256 29 01:57.2 170 92.4% 137 74.5%
01:00 256 29 01:57.2 169 91.8% 136 73.9%
01:00 257 29 01:56.7 173 94.0% 140 76.1%
01:00 258 29 01:56.3 173 94.0% 137 74.5%
01:00 259 30 01:55.8 174 94.6% 143 77.7%
01:00 261 31 01:54.9 177 96.2% 144 78.3%
01:00 279 40 01:47.5 181 98.4% 147 79.9%
13:0 3355 30.1 1:56.2 181 98.4%
So pace of last month's 2k less 5.5S! Clearly too much left and almost enjoyable so could have started a bit quicker. If I make weight and fit in other priorities, may have a very rare second go.

05:00.0 1199 25 02:05.1 175 95.1% 112 60.9% - estimated from average (dropped to 2:05.0 at start of 6th min)
05:00.0 1156 23 02:09.8 172 93.5% 166 90.2% - slowed as intended, took to 2:14 and found it easy so pushed on and to get below 2:10 at finish
10:00.0 2291 22 02:10.9 174 94.6% 166 90.2% - again slowed to 2:14, but realised 5k SB on so pushed 2:12s initially then faster second half, shouldn't feel this good 3-4k in all out 5k, more possible.
01:27.7 0354 26 02:03.9 177 96.2% 174 94.6% - estimated rating, not full sprint, but pushed hard, time from hitting 2:03.8 at end (rounded up as may have not had full faster stroke).
21:27.7 5000 23.2 2:08.8 177 96.2%
So 13S SB. If I do another middle distance TT it will probably now be 6k as SB weaker.

[spidermac]

Great wouts in the same session - beast mode Iain!! Well done. May have a go at the CTC before my trip to iceland on Monday.
Sticking to my resolution to do more hi intensity wouts today was the dreaded 5x750R3.30
Checking training log this was usually 3-4sec/500m slower than the 8x500 so target was 1.57.5 or quicker!
Wup - 3k
Time dist spm HR split
02:56.9 750 29 153 01:57.9
02:56.3 750 29 156 01:57.5
02:55.5 750 29 156 01:57.0
02:54.7 750 30 157 01:56.4
02:52.2 750 31 158 01:54.8
14:35.5 3750 29 156 01:56.7
CD - 2k
Pleased with that felt controlled up to last set which was more like spm I used to do for this session.

[Iain]

Rowed Friday before going away, but no time to update site. After making lightweight by 100g (min on my scales), decided to have a go at the 6k as I knew I would be heavy on my return. Having managed 2:8.8 average on the 5k with uneven pacing and no plan after the CTC, decided that I should be able to beat this on a standalone 6k. Only needed 2:10 for an SB, with 2:8.4 being enough to drag my 5k nonathlon score back to 800 points after the recent change. Intended to start at R23 and increase as I tired. As you can see much higher rating (given I did the 2k at R26, R25 was a surprise, highest since December 2020, work per stroke a little lower than usual, but despite high HR (stayed above 95% for final 10 min)never really in doudt and better than expected.

Time Distnc Rate Pace HRMax % HRMin %
04:15.1 1,000 25 02:07.6 163 88.6% 103 56.0%
04:14.1 1,000 25 02:07.1 166 90.2% 163 88.6%
04:13.6 1,000 25 02:06.8 173 94.0% 166 90.2%
04:13.3 1,000 25 02:06.7 177 96.2% 170 92.4%
04:12.6 1,000 24 02:06.3 178 96.7% 176 95.7%
04:06.7 1,000 27 02:03.4 180 97.8% 177 96.2%
25:15.4 6000 25.2 2:06.3 180 97.8%

Earns me 40 Nonathlon points for my fastest 6k since December 2020.

Today after eating and drinking too much, needed a long session to lose some of the weight. Decided on my favourite from Pete's HM Plan: 5kr4' (original 5' but don't think extra min helps) 4kr4'; 3kr3'; 2kr2'; 1k. Each 1S/500m quicker pace than the previous. Target for HM is to start at 2:16 so used this:

22:36.4 5,000 18 02:15.6 161 87.5% 116 63.0%
17:57.0 4,000 19 02:14.6 167 90.8% 121 65.8%
13:17.2 3,000 20 02:12.9 168 91.3% 127 69.0%
08:41.9 2,000 22 02:10.5 171 92.9% 126 68.5%
04:06.4 1,000 26 02:03.2 177 96.2% 132 71.7%
1:06:38.9 15000 19.7 2:13.3 177 96.2%

This time work per stroke higher than expected, but struggling to hold the rating. Infact I hadn't done more than 1min at higher work per stroke since restarting as the average of this session! Suggests that a sub 2:15 average pace HM is possible, just need to lose the weight and feel good.

[spidermac]

Time to have a peel in the pain cave again!! After 2 weeks off & a boozy day last week not sure what to expect but had a target from last time to have a go at.
Wup - 3k
Time dist spm HR split Prev
01:55.5 500 30 152 01:55.5 (1.55.
01:55.1 500 30 153 01:55.1 (1.55.4)
01:54.9 500 30 156 01:54.9 (1.55.3)
01:54.7 500 30 157 01:54.7 (1.55.1)
01:54.4 500 31 158 01:54.4 (1.55.0)
01:54.1 500 32 159 01:54.1 (1.54.3)
01:53.4 500 32 159 01:53.4 (1.53.
01:53.1 500 34 159 01:53.1 (1.51.
15:15.0 4000 31 156 01:54.3 (1.54.5)
CD - 2k
As good as I could expect really managed to beat all splits except last one & average was faster. As I rated up from R5 my Hr dropped lower in the recovery period - as I keep saying gotta get those spm back up again!!!

[Iain]

NIce set Spider, clearly the break has not done you any harm. Not expecting to get back on PP until after the Marathon challenge, so thanks for keeping the thread open.

[spidermac]

5x1500R5min today.
Wup - 2k
Time dist spm HR split Prev
06:07.7 1500 27 149 02:02.5 - (2.03.5) - maybe biting off more than I can chew!!
06:05.3 1500 27 154 02:01.7 - (2.03.2)
06:03.4 1500 27 156 02:01.1 - (2.02.9)
06:02.5 1500 28 157 02:00.8 - (2.02.6)
06:01.0 1500 28 158 02:00.3 - (2.01.7) - not much left for a sprint!
30:19.9 7500 27 154 02:01.3 - (2.02.
CD 2k
Very hot today compared to recent days so not sure how this would go but good improvement at lower HR. Hopefully a bit of consistency will see more improvements. Next times target < 2.00!!

[Iain]

NIcely done. After a not so early morning, I was late up and HR went nuts on HM so gave up, congratulations on a nicely neg split set.

[Iain]

After 4 weeks finally did an interval session. Decided to take it easy as even the 60% of HM completed Saturday left me tired. Wanted something to get me ready for CTC so chose 8 x 500m r1'. Not a session I can ever remember doing, so set an achievable 2:02 pace as initial target. Then as this went well and was only all out for fast last, decided on positively split 30' to get some nonathlon targets up. Forgot to start HR recording, so no HR data for 30'.

Time Distn Rate Pace HRMax % HRMin %
02:01.2 500 28 02:01.2 156 84.8% 097 - faster than intended, but doable
02:01.1 500 27 02:01.1 165 89.7% 110
02:01.0 500 27 02:01.0 167 90.8% 118
02:00.9 500 27 02:00.9 170 92.4% 123 - starting to feel short rests
02:00.8 500 27 02:00.8 170 92.4% 127 - should be harder than this
02:00.7 500 27 02:00.7 171 92.9% 130
01:58.8 500 28 01:58.8 176 95.7% 137 - breathing hard at start, so just minor acceleration
01:54.4 500 32 01:54.4 181 98.4% 141 - started after time to record as a standalone 500
15:58.8 4000 27.7 1:59.9 181 98.4%

05:00.0 1,213 26 02:03.7 - slow start then 2:02s
05:00.0 1,173 24 02:07.9 - slowed to 2:16 initially to get breath back, finished hard
05:00.0 1,133 21 02:12.4 - slowed to 2:19 then realised plenty left
05:00.0 1,162 23 02:09.1 - steady speed
01:19.3 0,319 25 02:04.3 - 5k 2:07.9
03:40.7 0,831 22 02:12.8 - only slowed to 2:14s then pushed on
00:44.3 0,169 23 02:11.0 - no push for this, 30' in sight
04:15.7 0,986 23 02:09.7 - no sprint as wife on call
30:00 6,986 22.5 02:08.8

So nice to go under 2:00 for intervals and second best 30' since July 2021.

[Iain]

Decided need to prepare for a 2k for the CTC, so 4 x 1' r2' (shorter to make it closer to the 3' gaps in the CTC but without 1' hard rowing in the middle min, couldn't face a full on 4x1k with only 1' rest!). 2 months ago I managed 2:03.6, but faster than that suggests for 6k, HM & 2k since, so decided on 2:02 initial pace. Also started from a (nearly) stationery fly wheel so fastest would give me a Nonathlon time.

Time Distnc Rate Pace HRMax % HRMin %
04:03.1 1,000 27 02:01.6 168 91.3% 113 61.4% - far more 2:01s, rating started at R25 and crept up
04:02.1 1,000 27 02:01.1 173 94.0% 114 62.0% - even faster start, this was despite quite a few 2:03s towards end
04:00.8 1,000 27 02:00.4 177 96.2% 124 67.4% - more even pace
03:54.2 1,000 30 01:57.1 181 98.4% 122 66.3% - plenty left for full 2k finish
16:00.2 4000 27.7 2:00.0 181 98.4% - annoying missed 16:00, but will take 3.6S improvement in pace! sub 8 definitely for taking

[Iain]

Today was a bit stiff and rating higher in warm up than recently for the paces achieved, so delayed CTC for a modified 5k plan session: 9 x 750 r1'. Set conservative target of 2:07 (slightly slower than 30' SB from April):

Time Distnc Rate Pace HRMax % HRMin %
03:09.6 750 24 02:06.4 155 84.2% 095 51.6%
03:09.1 750 24 02:06.1 162 88.0% 111 60.3%
03:08.5 750 24 02:05.7 162 88.0% 116 63.0%
03:08.1 750 23 02:05.4 165 89.7% 119 64.7%
03:07.8 750 24 02:05.2 165 89.7% 115 62.5%
03:07.3 750 24 02:04.9 167 90.8% 120 65.2%
03:06.6 750 24 02:04.4 169 91.8% 126 68.5%
03:04.0 750 25 02:02.7 173 94.0% 128 69.6%
02:56.0 750 30 01:57.3 177 96.2% 132 71.7%
27:56.9 6750 24.7 2:04.2 177 96.2%

Very pleased with that, especially as HR for the first 7 suggests I could have gone a bit faster. Although suggests I should have had a crack at CTC after all!

[spidermac]

Some great sessions there Iain - good to see you do some more faster intervals - I think I have suffered a lot from too much LSD & not enuff shorter fast sessions!! One caveat I would say with the 1min rests I tend to go more conservative on the pacing & treat almost as a continuos row, whereas there is more pressure to push hard each interval with longer rests. Two different goals for these type of sessions I suppose.
Enuff waffle. 5x750 for me today. Last time 1.56.7/29spm/156HR
Wup - 3k
Time dist spm HR split Prev
02:54.9 750 29 161 01:56.6 - (1.57.9)
02:53.6 750 29 163 01:55.7 - (1.57.5)
02:52.3 750 29 165 01:54.8 - (1.57.0)
02:51.8 750 30 167 01:54.5 - (1.56.4)
02:49.2 750 32 168 01:52.8 - (1.54.
14:21.8 3750 29 164 01:54.9 - (1.56.7)
CD 2k
Very happy with that my best session this year & sustained a pretty hi HR! estimate my max may be around 170 when I am a bit fitter. 1.8sec improvement on the average. Got into a good groove with the stroke.

[Iain]

Brilliant session Spider, you have every right to be proud of that . That is a huge improvement in under 6 weeks. I have moved on in the last 2 months (when I last did the 5 x 750) as then I had only restarted 3 weeks before, but this was only 0.3S/500m slower average with faster last! Although the 750s were 4.2S/500m slower than the 1ks. 2' definitely made a big difference to 1' but I will need to wait for my CTC attempt to see how much.

You have to go slower, but not by as much as you think. I learned from the 4x1kr2' CTC some time ago that it is the early part of the rest that makes the most difference. I don't take more than 4' rest unless after a sprint finish and generally row until the last 1 - 1.5 min (although slower). The leading research paper on rests (admittedly for cycling) concluded that after the first min made no significant difference on pace although participants rated RPE higher after 1' than 2' rests. That said, it is much more comfortable taking longer rests rather than restarting before breathing returns to normal so I suspect I would have more DNFs if I always shortened the rests. That said, after years of PP, I struggle to finish the typical CTCs with their short rests, hence deliberately gearing up for this now. Re rowing through, my HR recovers much quicker on passive rest. I never take more than 1 stroke before the start, partly because I need to time the first stroke to be driving as the clock hits 0 or you lose time at the start. For these 2 I started after 0.

[spidermac]

Well back to reality was overdue a bad session & of course it was on my nemesis PP session 4x2k!!!
Target was to get average under 2.00.
Wup - 2k
Time dist spm hr split
08:02.7 2000 27 0 02:00.6
08:00.2 2000 28 0 02:00.0
16:02.8 4000 27 0 02:00.3
HD 1250m into R3
CD - 2k
Had a bit of a brain fart in R3 upped spm to 30spm & was seeing splits of 1.58/57 thought I could sustain it but after 1k knew this wasn`t happening - far too greedy as did an almost standalone 2k for CTC at 1.57.7!! Will try again soon but keep first 3 rounds above 2.00 split!!!

[Iain]

Hard luck Spider, unfortunately if we don't push the envelope we don't make the leaps forward. I did the 4x2k as well today (I always choose tougher sessions when I haven't done them for a while as the targets are less onerous!), HR strap still several days away, so did blind. Last did this just over 12 months ago! So 2:06.2@R23.9 not true target (have stopped since!) Wanted to definitely do all intervals below 2:07.

Time Distnc Rate Pace
08:23.7 2,000 25 02:05.9 - a bit quicker than intended, happy with higher rating and should be sustainable
08:23.3 2,000 24 02:05.8 - felt fine, so obviously should have gone harder!
08:16.9 2,000 26 02:04.2 - matched rating of final interval last time, felt more like it
08:04.5 2,000 28 02:01.1 - controlled, but tough 3rd 500, highest rating for 2k+ for ages.
33:08.5 8000 25.7 02:04.3

Very happy with that, not so confident about next time, but with Rowlympics and Solstice row this won't be redone soon!

[spidermac]

Nice one Iain much better pacing than my effort & a fast last round. Been digging a 1 metre deep hole in the garden so will be careful with the back tommorow.

[spidermac]

So time for another go at the 4x2k.
Wup - 2k
Time dist spm HR split
08:02.1 2000 28 155 02:00.5
08:00.6 2000 28 158 02:00.1
07:58.1 2000 28 160 01:59.5
07:53.8 2000 29 161 01:58.4
31:54.6 8000 28 158 01:59.6
CD - 2k
New HR monitor working - gave me the confidence that I was not working at max in first few rounds. Much better pacing - as usual R3 had to push thro a bit but then new I would finish R4. Pleased with that shows maybe a sub 20min 5k possible. Sub 1.59 next time

[Iain]

Well done Spider, sub 2:00 average, 1.7S/500m quicker than 1500s in under a month is an impressive improvement.

[Iain]

Tried Pete's version of the 5-1k (1S/500m quicker for each with 1'/1000 rest between). Bailed early into 4th interval as convinced myself I had started too quickly. So took long break and restarted, initially to just do the 2k, but after slowing decided to finish out the 1k for completeness but without a break.

Time: Distanc Rate Pace HRMax % HRMin %
21:50.0 5,000 22 02:11.0 160 87.0% 088 47.8% Too fast, previous 2:15.6(18)
17:17.6 4,000 22 02:09.7 168 91.3% 118 64.1% previous 2:14.6(19)
12:51.2 3,000 23 02:08.5 170 92.4% 127 69.0% previous 2:12.9(20) RPE higher than HR
05:00.0 1,205 27 02:04.5 163 88.6% 104 56.5%
03:17.0 0,795 26 02:03.9 170 92.4% 161 87.5% 2:04.3(26.6) 2k after break, previous 2:10.5(22)
01:43.0 0,402 23 02:08.1 166 90.2% 162 88.0%
02:28.8 0,598 25 02:04.4 172 93.5% 167 90.8% 2:05.9(24.3) 1k previous 2:03.2(26)
1:04:27.6 15000 22.9 02:08.9 172 93.5%

[Iain]

Solstice HM this morning. So up 30 min earlier than usual and still no time for warm up. Failed to finish this last year and during marathon challenge, so most important and bronze target was to get to the end without slowing to LSD pace or worse. Yesterday's trial suggested that 2:11 was not sustainable over first part, so 2:12/13 target and see what I could do from there. silver target was last year's SB of 1:33:31 and gold target was 825 nonathlon points requiring sub 1:33.

Time: Distanc Rate Pace HRMax % HRMin %
10:58.7 2,500 22 02:11.7 155 84.2% 092 50.0% - seemed to take a long time, but feeling good
10:59.4 2,500 21 02:11.9 161 87.5% 154 83.7% - good rhythm, HR lower than yesterday
11:00.2 2,500 21 02:12.0 165 89.7% 161 87.5% - starting to have to push pace a bit
11:01.3 2,500 21 02:12.3 169 91.8% 162 88.0% - HR climbing into danger zone so backing off to 2:13
11:01.7 2,500 21 02:12.3 169 91.8% 162 88.0% - HR more variable than usual, few 2:14s creeping in
11:01.2 2,500 21 02:12.2 169 91.8% 162 88.0% - Over hump and HR below 170 so pushing on slightly, must have started slow because from 7500 to go more 2:11 than 2:13
10:58.0 2,500 21 02:11.6 169 91.8% 163 88.6% - Legs tired but end in sight
10:56.4 2,500 21 02:11.3 171 92.9% 164 89.1% - now mainly 2:11s
04:34.9 1,097 26 02:10.6 173 94.0% 169 91.8% - surprised not quicker as many 2:09s and 1:49 final stroke on sprint. Could have pushed harder earlier
1:32:31.8 21097 21.4 2:11.6 173 94.0%

So 25 nonathlon points to break 7500 with all 10 distances above 800 points, annoyingly 2k, 5k & 6k targets changed so below 2021 total and 7600 will be very tough (>1S/500m improvement to current estimates as well as doing 1k - 30' at these paces).

[JonT]

Nicely paced and great narrative Iain.


Sent from my iPhone using Tapatalk

[Iain]

Thanks Jon, waterfall for me today. Last time stopped during 2.5k and did the 4.5k without rest after a break. Determined not to stop so bemused to find I had done so in 2.5k again! I think R25 for long intervals is a bit much at the moment given I was rating this for much of a 2kTT a few months ago. Well, started again at a slower pace to get a score on board:

Time: Distnc Rate Pace HRMax % HRMin %
12:29.2 3,000 25 02:04.9 172 93.5% 101 54.9% - tough from before halfway
02:08.3 515 25.2 02:04.6 167 90.8% 118 64.1% - just stopped without warning, furious with myself
12:38.2 3,000 24 02:06.4 172 93.5% 100 54.3% - after a break, started at 2:08
10:29.8 2,500 24 02:06.0 174 94.6% 122 66.3% - still tough, but relaxed a bit from 5' in
08:15.4 2,000 26 02:03.8 178 96.7% 125 67.9% - no big finish, couldn't maintain 2:04s, full 2k finish over last 500.
0:46:00.9 11,015 24.7 02:05.3 178 96.7%

So nearly 1S/500m slower than 2ks a month ago, but glad to get it done.

[spidermac]

Almost 1month since my last PP session - must do better!!!
The dreaded 4x1k today.
Wup - 3k
Time dist spm HR split
03:52.0 1000 29 158 01:56.0
03:51.2 1000 30 162 01:55.6
03:50.5 1000 30 162 01:55.2
03:48.5 1000 33 163 01:54.2
15:22.2 4000 30 161 01:55.2
CD - 2k
Felt a bit tired from a hard session yesterday in the gym as evident from HR not really increasing after first round. About the max at the moment, paced pretty spot on & by 3rd round was doubting I could keep up -ve split but tactics allowed for a sprint finnish.

[Iain]

2 weeks without any rowing for me. So started back with 10x1' r1'. Not done since 10/4 when I averaged 1:55.7. Quicker 2 weeks ago but unsure on loss over last 2 days, so intended to start with 260m. HR recovery slower than previously and needed 1 higher SPM, but got through:

Time Distnc Rate Pace HRMax % HRMin %
01:00.0 261 31 01:54.9 160 87.0% 105 57.1%
01:00.0 262 31 01:54.5 166 90.2% 123 66.8%
01:00.0 263 31 01:54.1 171 92.9% 124 67.4% - HR higher than I would have liked this early
01:00.0 263 32 01:54.1 171 92.9% 130 70.7% - still breathing hard on restart, this is going to feel longer than usual
01:00.0 264 32 01:53.6 174 94.6% 134 72.8% - could have done without extra metre, stroke timed so I was at the end of the drive
01:00.0 264 32 01:53.6 176 95.7% 136 73.9% - hard, but should be able to keep it up if don't add any metres
01:00.0 264 32 01:53.6 176 95.7% 136 73.9% - over worst now
01:00.0 265 32 01:53.2 177 96.2% 135 73.4% - daren't push harder yet
01:00.0 267 34 01:52.4 178 96.7% 143 77.7% - pushed last 20S
01:00.0 276 39 01:48.7 180 97.8% 142 77.2% - less left (284 last in April), but good start back.
10:00 2649 32.6 1:53.3 180 97.8%

[spidermac]

After a 2 week break a 2,4sec improvement very impressive Iain well done.