The Pete Plan etc

[Iain]

Thanks Spider, although 3 months has allowed me to move on since I last did it. Your 1ks were well paced.

Didn't row on Wed due to work, so decided to do a hard session this morning despite poor sleep. 5x750. Sllightly overslept, so cut warm up a bit short and cut rest to 3' rather than 3:30. Last time did 2:03.9 average, but that was shortly after restarting 8 months ago. As I had been just outside 2:00 on 1ks, I decided to target sub 2:00. Just no zip in my leg and struggled with the higher rating this needed. H/D during 3rd. Took a break and then did the last 3 in separate set. Still breathing hard at end of rests despite being easier than usual on active recovery, don't think I will cut the rests next time!


Time Distnc Rate Pace HRMax % HRMin %
02:59.8 750 28 01:59.9 172 93.5% 107 58.2% - harder than expected
02:59.1 750 28 01:59.4 176 95.7% 108 58.7% - HR much higher than usual despite finishing slower, not looking good, H/D 1/3 through next as having doubts from start
02:58.7 750 29 01:59.1 174 94.6% 114 62.0% - Restarted after stern talking to, not getting easier!
02:57.6 750 30 01:58.4 176 95.7% 120 65.2% - Not much left, but glad consistent
02:53.3 750 33 01:55.5 180 97.8% 122 66.3% - Went with 450 to go, couldn't see and lost stroke with 10S to go in hope I had finished!
14:48.5 3750 29.6 1:58.5 180 97.8%

Will redo 2:00 pace as extra break helped. Serious PEMS now, need to take it easy tomorrow if I am to do 5x1500 justice Sunday.

[spidermac]

Bad luck Iain sub 2.00 definately there for the taking just need your head in the right place!! Not easy I know.
Same sort of result for me today HD on waterfall 1500m into R2 was averaging 2.00 splits but spm too hi as was HR. Arrthritis flare up yesterday didn`t help I think! Also just been diagnosed with Leukemia & starting chemo on Thursday so not sure how much rowing I will be up to.

[Iain]

I hope to go sub 2:05 for 5 x 1500 tomorrow despite today going less than swimmingly (see "what training" thread). I am paying for those 2 weeks off. Need to be realistic as last summer after having a week or 2 off my training went into a downward spiral and I ended up not restarting in earnest until Feb.

Really sorry to hear your news Spider. I hope that they have caught it early.

[spidermac]

All part of the fun of the PP Iain overestimating your targets!! A regular occurence for me!! At almost 98% max HR in the last round you wern`t slacking!.
Thanks for the wishes hoping I can still do some training thru the treatment.

[Iain]

Take it easy to give your body chance to recover. You don't want the treatment to have to be delayed, but making sure that you stay fit to the first treatment would be a good idea.

Well 5x1500 for me. Extended the warm up as upper body a little stiff. Bizarrely my compression shorts moved during the final rest and I was in considerable pain and had to stop to sort the problem (having tried to rectify by moving on the seat). Time was continuous, but noted the pace and estimated the distance before I restarted in below. HIghest HR seen for 5 months as pushed on after brief stop and then went into full 5k finish.

Time Distnc Rate Pace HRMax % HRMin %
06:14.6 1,500 26 02:04.9 167 90.8% 104 56.5% - Not too bad, actually slowed towards end
06:13.8 1,500 25 02:04.6 174 94.6% 114 62.0% - Controlled, although tougher than usual second interval.
06:13.7 1,500 25 02:04.6 177 96.2% 122 66.3% - Started a little faster and nearly overcooked the slowing as struggled to take pace back to 2:05, surprised at high HR.
06:12.5 1,500 26 02:04.2 179 97.3% 126 68.5% - Harder, went through 200m with 6:13 proj. finish before picking up a little.
02:09.9 500 26 02:09.9 170 92.4% 126 68.5% - Lost time on 3 seat shifts and brief stop
03:58.4 1,000 30 01:59.0 183 99.5% 163 88.6% - Struggled to get to pace, started finish 845m from end, nearly slowed with 300 left.
31:02.9 7500 26.1 2:04.2 183 99.5%

So matched 4 x 2k average from 6 weeks ago despite losing 6S (0.4S average) in last interval. 5S/500m faster than 3 months ago when last did.

[spidermac]

Nicely done Iain sub 2.05 acheived what was all the fuss about!!!

[spidermac]

Another go at the waterfall target was sub 2.00 average.
wup -2k
Time dist spm HR split
12:04.0 3000 26 160 02:00.6
09:59.0 2500 27 163 01:59.8
07:52.3 2000 29 167 01:58.0
29:55.3 7500 27 163 01:59.6
CD - 2k
Very happy with that felt easier to maintain hi HR. Target acheived. Lowered drf wee bit after the first rep as felt legs tiring a bit. Head was better & felt healthier. Should be able to do a sub 2.00 5k based on this. If healthy enuff maybe even sub 2.00 for ctc.
SO completes 1 cycle thro the PP for this year!! Line in the sand drawn!!

[Iain]

Very impressive Spider. Going for quicker than 2ks for Waterfall was brave, although I see that you did the 3k a bit slower and brought it down in the 2.5k. Interested that you do such a steep neg split. Mike C prescribes 0.8S/500m quicker 2.5k and further 1S for 2k, while Pete prescribes flat paced first 2 and maximal 2k. Is this planned or what you feel you are up for at the time? I attempt to row flat, but want to neg split and am not able to judge pace that precisely so am usually 1S+ faster at start. I usually slow a bit later up to the penultimate (not relevant for Waterfall except the amount ahead of target I start at).

It is also very quick compared to your 4 x 1k

Want to do a Waterfall prior to Rowlympics, so as I struggle to find sufficient time before work for longer intervals that means this weekend

[spidermac]

Cheers Iain,
I find these longer PP intervals more of a mental challenge so like to do the first round a bit easier, also find its a really good wup/guage for how the remaining intervals will go. This session drf was 125/R26 for R1 - too hi for me on long intervals so lowered to 120 on R2. I find if I keep the spm under control can always manage a sprint finnish in the final 2k. I think I would struggle to even split the first 2 rounds if finding the first r hard mentally tuff to do alomost same distance again - HD`s calling!!! Think ideally I want to average 28/29spm for this session.

[stumpy]

Hi today’s c2 5k plan called for6x1000m r2:00 well didn’t fancy that so thought I’d do a nice easy pp 4x1000 r5:00 paced at 2k +3
All went well but I was puffing a bit at the end :^. PS it turns out my target pace should have been 2:22 so I guess my 2k is a bit soft.

IMG_1496.jpeg (25.53 KiB) Viewed 3025 times

[Iain]

NIcely paced Colin. Probably more in there given how much faster last was and that you held the pace at a lower rating in rep 3! Never done 6 x 1k r2', Pete's 5k Plan has 6 x 1k r1' at 5k pace, that is tough, but easier than your choice or a 5k done all out! You'll get a chance at your 2k on the Rowlympics shortly, so we will see!

[spidermac]

So starting 2nd rotation of the PP.
8x500m
Wup - 3k
Time dist spm HR split prev
01:53.8 500 31 157 01:53.8 - (1.55.5)
01:53.4 500 30 159 01:53.4 - (1.55.1)
01:53.0 500 30 161 01:53.0 - (1.54.9)
01:52.7 500 31 162 01:52.7 - (1.54.7)
01:53.7 500 31 161 01:53.7 - (1.54.4) - mental weakness!!!
01:52.6 500 31 162 01:52.6 - (1.54.1)
01:52.0 500 33 162 01:52.0 - (1.53.4)
01:51.9 500 34 161 01:51.9 - (1.53.1)
15:03.1 4000 31 160 01:52.8 - (1.54.3)
CD - 2k
Not ideal conditions very hot. After R4 thought I will never finnish this -ve splitting so decided to drop pace a bit & just try to finnish. Managed to speed up in last 3 rounds os probably should have kept pushing! But happy enuff with a 1.5sec improvement on the average.

[Iain]

Excellent set Spider and harsh on yourself for rep5, well done to get back on board for >1/3 of workout.

[Iain]

Not strictly a PP session, because decided to do the long delayed 8x500, but cut rest to 2' in prep for CTC. Really not sure on pace at the moment, last time was over 13 months ago @ 1:55.8, recently little rowing and disturbed sleep. Also not sure whether the loss of 1/3 of the rest would make a difference so set 1:58 pace as target. SHocked to see nearly 5 weeks since my last PP session. That is my first cycle finished for the season!

Time Distnc Rate Pace HRMax % HRMin %
01:57.3 500 29 01:57.3 162 88.0% 105 57.1% - Started too quickly, little time to adjust
01:57.2 500 29 01:57.2 169 91.8% 100 54.3% - even faster start, struggled to hit 1:57s
01:57.1 500 29 01:57.1 172 93.5% 113 61.4% - played catch up as settled to 1:58s and got behind clock, struggled to up pace but made it
01:56.7 500 29 01:56.7 175 95.1% 119 64.7% - faster start, dropping hands, good strokes 1:56, poor ones 1:58/9, didn't back off below 1:57 as wanted to keep technique
01:56.4 500 30 01:56.4 176 95.7% 118 64.1% - started nearly 1:55 with better technique hit virtually no 1:56/7, 1:58 at end, even saw a 2:00
01:55.9 500 30 01:55.9 178 96.7% 125 67.9% - hard but maintainable, finished with 1:58s
01:55.4 500 31 01:55.4 178 96.7% 132 71.7% - struggling for power and to keep rating up, no slowing
01:52.2 500 35 01:52.2 179 97.3% 136 73.9% - nothing in reserve, about 1:54 200m in when wound it up
15:28.2 4000 30.3 1:56.0 179 97.3%

So 0.2S loss for 1min less rest, will take that. Any tips on hitting targets in short intervals as I would struggle to neg split like this from the new target. Took quite a lot out of me, did usual C/D starting faster and slowly decreasing, but HR stayed way high:

05:00.0 1,169 24 02:08.3 169 91.8% 109 59.2% - harder to hold than should have been. Expecting mid not high 160s HR
05:00.0 1,121 20 02:13.8 170 92.4% 166 90.2% - large slow down and HR fairly constant
05:00.0 1,092 18 02:17.4 169 91.8% 164 89.1% - Only just inside SS pace and HR still at or above AT
05:00.0 1,066 17 02:20.7 166 90.2% 163 88.6% - HR holding in AT
05:00.0 1,050 16 02:22.9 163 88.6% 162 88.0% - HR steady in AT
05:00.0 1,021 16 02:26.9 160 87.0% 158 85.9% - finally starts to drop.

Yes I was using harder than average strokes, but HR 10 points higher than usual. I guess I pushed harder than I thought!

[spidermac]

Good session Iain on shorter rests & -ve split all the way. Not ready yet for full bore intervals

[Iain]

7x900r1', disorganised this morning and set up before a warm up, couldn't be bothered to reset so went without a warm up hence wierdly slow HR earlier on. Target 2:04.2 from 9 x 750 r1' 3 months ago. Happy with that:


Time Distnc Rate Pace HRMax % HRMin %
03:43.2 900 24 02:04.0 149 81.0% 083 45.1% - struggled to settle to pace, not surprising without W/up
03:42.9 900 24 02:03.8 159 86.4% 107 58.2% - Started too quickly, finished last 300 @2:05
03:42.6 900 25 02:03.7 164 89.1% 118 64.1% - better
03:42.3 900 25 02:03.5 169 91.8% 125 67.9% - started a bit fast then struggled to avoid 2:06s
03:41.8 900 25 02:03.2 171 92.9% 132 71.7% - faster than intended as hitting 2:04s not 2:05s on run in
03:41.4 900 25 02:03.0 174 94.6% 137 74.5% - struggle from 400m in but nearly there
03:36.6 900 27 02:00.3 179 97.3% 141 76.6% - started fine but hit 2:03/4s in middle, despite push for last 400 couldn't get sub 2
25:50.8 6300 25.0 2:03.1 179 97.3% - Happy with 1.1S improvement, suggests sub-25 on.

[spidermac]

Nice -ve splitting Iain & strong finnish. Making up your own PP sessions? A bit weird 900m why not 1000m?

[Iain]

Yes, I "do" 15 x 500, 12 x 600, 9 x 750, 7 x 900 & 6 x 1k (mainly last 3) for short mid-distance focused intervals, all r1'. hat way the pace is always around 5k while Pete's 6k total gets slower and harder while 1k intervals are a bit of a phobia (from the 4 x 1k) for me so like to have this nearly 1k session in hand first before the 1ks. I find it makes quite a difference as I am not too far from 500 when it really starts to bite (say 300 in), while having 700 to go somehow seems much worse. Personally I think I can do 6 x 1k a bit quicker than 5k, but that is good as it is the uncomfortable feeling that you are on the edge of the anaerobic abyss for 5k that makes it so tough, so practicing at that pace helps me to become acclimatised to the feeling without having to hold it for too long.

- Iain

[Iain]

10x1’r1’ this morning. Target to start at 263m. Happy with that as last time 265 felt unsustainable, now HR modest. CTC may have been a shock, but seems to have done some good!

Time Distn Rate Pace HRMax % HRMin %
01:00. 264 31 01:53.6 151 82.1% 094 51.1%
01:00. 264 32 01:53.6 156 84.8% 117 63.6%
01:00. 264 32 01:53.6 161 87.5% 121 65.8%
01:00. 265 32 01:53.2 161 87.5% 125 67.9%
01:00. 266 32 01:52.8 167 90.8% 129 70.1%
01:00. 266 32 01:52.8 169 91.8% 130 70.7%
01:00. 266 32 01:52.8 170 92.4% 133 72.3%
01:00. 268 34 01:51.9 173 94.0% 134 72.8%
01:00. 272 35 01:50.3 174 94.6% 138 75.0%
01:00. 283 41 01:46.0 176 95.7% 142 77.2%
10:00 2678 33.3 1:52.0 176 95.7%

[Iain]

Sunday only got 500m into warm up before decided headache wasn't going to subside so stopped. Today intended waterfall at <2:05. Felt better despite limited sleep, just didn't have the mental strength to keep going, so did a further 30' of longish intervals to round out session with "full" recovery.

Time Distn Rate Pace HRMax % HRMin %
07:52.7 1,895 25 02:04.7 168 91.3% 103 56.0% - stopped when got tough.
10:00.0 2,381 25 02:06.0 170 92.4% 107 58.2% - first 5' <2:05, then slower 2nd
05:00.0 1,207 26 02:04.3 170 92.4% 112 60.9% - couldn't keep second 5' under 2:10
05:00.0 1,176 25 02:07.6 167 90.8% 114 62.0% - tried to keep steady, but holding 2:08s was tough
10:00.0 2,335 24 02:08.5 172 93.5% 122 66.3% - more consistent
37:52.7 8994 24.9 2:06.3 172 93.5%

So not mentally prepared for 6k just yet!

[Iain]

Continued disappointing workouts today. Started 5' r1' @ 2:05 target with hope of reaching 6, didn't have the drive to get halfway so completed the time at the same pace in 10' intervals with full recovery:

Time Distn Rate Pace HRMax % HRMin %
05:00.0 1,204 27 02:04.6 163 88.6% 100 54.3% - set off too fast and alternated 2:06 & 2:04's for a while
05:00.0 1,205 26 02:04.5 168 91.3% 117 63.6% - RPE higher than HR suggests, hanging on from 2' in
01:51.3 0,450 26 02:03.7 168 91.3% 128 69.6% - might have finished interval, but no way 6 was on the cards so H/D
11:51.3 2,858 26.4 2:04.4 168 91.3%

10:00.0 2,421 26.5 2:03.9 175 95.1% 105 57.1% - felt wierdly better despite HR at or above maximums above for over half
10:00.0 2,429 26.5 2:03.5 177 96.2% 106 57.6% - started to get tough 3' in, full on 2k finish for last 2' as projected <2400m with 3' left, over rowed as couldn't see through sweat on glasses
31:51.3 7,708 26.5 2:04.0 177 96.2%

So far fro ready for a 25' 6k or was it the high humidity / lack of sleep? thinking of building up the distance at this pace for a bit.

[spidermac]

Keep at it Iain - just going thro a ruff patch!! You have done plenty metres your fitness doesn`t disappear overnite!!

[Iain]

Thanks for the kind words Spider. I know that getting through this is an issue as usually I have stopped when something gives me an excuse to do less training and the training is not delivering, I have the latter so need to guard against the former!

[Iain]

Well failed on a 5k - 1k waterfall attempt. Too ambitious pace target, stopped when average got to target as struggling and a long way to goo. Decided to do the uncompleted 9k remaining in 1k r1' and the pace I had struggled with (2:09), half a mind to do 10, so started only a little ahead of pace and only got going in final 500. Averaged around 10k SB not bad after a failure.

Time Distn Rate Pace HRMax % HRMin %
21:37.2 5,000 22 02:09.7 168 91.3% 079 42.9% - struggled in middle, but finished 2:11/10 as ahead of 2:10 target
05:49.3 1,355 23 02:08.9 167 90.8% 123 66.8% - struggled from 2' in, decided no point on limping through as could not step up the pace
27:26.5 6355 22.2 2:09.5 168 91.3%

04:17.2 1,000 24 02:08.6 158 85.9% 104 56.5% - Very easy
04:16.9 1,000 24 02:08.4 166 90.2% 121 65.8% - pace seems about right
04:16.6 1,000 23 02:08.3 167 90.8% 131 71.2% - felt harder, should have spotted slower rating
04:16.5 1,000 23 02:08.3 168 91.3% 132 71.7% - started faster, overcooked slow down and had to push last 30"
04:15.8 1,000 23 02:07.9 170 92.4% 132 71.7% - Didn't slow early enough, sub 2:07 average with 300m to go
04:15.6 1,000 24 02:07.8 170 92.4% 131 71.2% - more even pacing with moments where 2:09s seemed best I could manage
04:15.3 1,000 24 02:07.7 170 92.4% 132 71.7% - starting to feel hard
04:14.8 1,000 24 02:07.4 173 94.0% 136 73.9% - glad getting to the end as out of breath at start
04:07.6 1,000 27 02:03.8 178 96.7% 134 72.8% - still thinking would do 10 in first half, satisfied at pace of final 500.
38:16.3 9000 24.0 2:07.6 178 96.7%

[Iain]

So today finally managed a Waterfall. Last 3 months ago, 2 failed attempts since and even the June one was at the second attempt that day! Target from then was 2:05.2, determined to finish and paced better than last time. Needed a slightly higher rating than I had hoped, but probably some residual muscle tiredness from Wednesday's strength session. ALso surprised HR a bit lower as definitely felt flat out in last 2', although more controlled in first 1500 so went into that at low rather than higher 170s rather than So now all my long intervals are at the same average pace!

Time Distn Rate Pace HRMax % HRMin %
12:29.4 3,000 26 02:04.9 169 91.8% 104 56.5%
10:22.2 2,500 26 02:04.6 173 94.0% 120 65.2%
08:11.0 2,000 28 02:02.8 175 95.1% 122 66.3%
31:02.6 7500 26.5 2:04.2 175 95.1%