Pete Plan Group - Startup Aug 20th thru 22nd

[mudgeg]

Glenn. Hope you have a speedy recovery, your advice and encouragement for us PBB is much appreciated.

No rowing for me today, just got in the door after a day of hassle and annoyance at the office!

Gordon

[Bloodbuzz Corio]

@ Piers, Jack and Mike good 4x2k lads! Jack that is great consistency at that pace which from your description (and compared to 5k PB) was a very solid push for you - great stuff.
@ Glenn - nice analogy - so will there be more tests on that one or can you 'sit tight' for now?
@ Dean - I'm sure you could not leave a bad impression of rowers!
@ Luke - welcome aboard the thread Luke - look forward to your contributions and times.
@ Tim - nice solid 7k back into it.
@ Sanz - steady is good - I also did 8k today

PP 2.2.4 - SS 8,000 34:37.8 (2:09.8 pace) 23.1 spm

HR average of 146 and max of 160 both highest or equal highest of my SS rows so far, but also more than a second faster than all the SS rows so far bar one, and still less than 5 minutes above UT2, got pretty hungry towards the end - so not too concerned.



Pacing consistency was okay but not outstanding - 88% of the 801 strokes at 2:09, 2:10 or 2:11, had 3 streaks of 10 strokes in a row at the same pace.

[mdpfirrman]

Nice job Rohan / Sanz on the SS work. Boring but necessary.

Piers - a PB on the last 2K interval! That's pretty impressive and a huge improvement over last time. I was happy with my piddly .2 or so improvement. Shaving a whole second off is quite the achievement on that row. Very nice!

[jackarabit]

@ Mike P: Your math is correct. Please don't make me do 2:08 on the 5k. I knocked 20'' off 5 wks back and the 4x2 today damn near killed me! In fact the vibe I got was that we weren't supposed to acquire PBs for fear of scaring the children. How's that stand now after that spectacular interval-bound 2kPB by Piers? Should he jump on the standalone 2k or wait?

[jackarabit]

@ Paul: Glad to have you aboard, Paul, despite our recent chemistry experiment. I read that you went 7:20.3 on the twokay a few yrs. back. Is that correct? Damn fine time! Would you consider supplying your age, hgt. wgt. as those help everyone gauge what's possible for you.

[G-dub]

- Tim, nice negative! Solid row
- Piers, say what? How does one PB the 4th leg of the 4 X 2K? I still think the hard distance piece on the third week would be ideal to have a run at a test since no one is paying much attention at that point
- good steadies to all that did those.
- Dean, good luck in the 8, that would be a thrill.

[Joe L]

@John - I like the speed pyramid variations. Like you, I'll probably stick to the original for now, but a few of the variations could certainly add some "flavor"

@Glenn - I wasn't saying that the speed pyramid was too easy (although it is the least difficult interval session IMO), but it's definitely hard to get in a rhythm. However, I'll definitely try to pick up the rate and pace a bit next cycle! I'm glad your procedure went well. Hopefully you'll be back on the erg soon!

@Mike - way to tough out your 4X2000!

@Piers - Nice job on the negative split. I can't believe you set a PB for your 2K on the interval session. Outstanding!

@Jack - Solid effort!

@Luke and @Paul - welcome to the group!

My session tonight was also the 4X2000. 1st cycle was 1:43.4 at 25 spm. Tonight was as follows:
1:42.7 26 spm
1:42.6 26 spm
1:42.6 26 spm
1:41.9 26 spm

Ave 1:42.4 at 26 spm

Although this may look controlled, it was pretty difficult for me. My ave for the last 5X1500 was 1:41.5 at 26 spm, so I was expecting a little better out of myself. Maybe I need to learn to endure "the suck" a little better. I wanted to stop after each interval, but I never lost my hearing. Yikes, Jack! Maybe none of us are working hard enough!

[aussieluke]

Maybe I need to learn to endure "the suck" a little better. I wanted to stop after each interval, but I never lost my hearing. Yikes, Jack! Maybe none of us are working hard enough!

When I failed my 2k test the other day at 1650m, my eyes had started to go all tunnel vision and that's when I knew I had to stop! There's a good chance my hearing was affected too but the vision was my main concern.

[aussieluke]

Wondering how to pace my first 5 x 1500m today

8x500m was at just under 1:45

15k at 2:05 yesterday

5k PB was at 1:56 but that was a long time ago. I'd guess on 1:55 now.


I'm thinking 1:50 may be a reasonable start for the first 4 at least? And I guess for that the rate would be 28-30. Dont want to push too hard too soon but also don't want to be doing too little - after all the whole point of this PP experiment is to 'sharpen up' after all the long low rate SS work of the last few months.

[Joe L]

Wondering how to pace my first 5 x 1500m today

8x500m was at just under 1:45

15k at 2:05 yesterday

5k PB was at 1:56 but that was a long time ago. I'd guess on 1:55 now.


I'm thinking 1:50 may be a reasonable start for the first 4 at least? And I guess for that the rate would be 28-30. Dont want to push too hard too soon but also don't want to be doing too little - after all the whole point of this PP experiment is to 'sharpen up' after all the long low rate SS work of the last few months.

Others probably have more experience with this, but I'd recommend a pace that's 8 seconds slower than your 8X500. The 8X500 is supposed to be a 3 second slower pace than your 2K and I think a typical 5K is another 5 seconds slower. I did my most recent 8X500 at 1:33.6 and my 5X1500 was at 1:41.5 (approx. 8 second difference). A 1:50 pace may be pushing it a bit for your first cycle.

[aussieluke]

Wondering how to pace my first 5 x 1500m today

8x500m was at just under 1:45

15k at 2:05 yesterday

5k PB was at 1:56 but that was a long time ago. I'd guess on 1:55 now.


I'm thinking 1:50 may be a reasonable start for the first 4 at least? And I guess for that the rate would be 28-30. Dont want to push too hard too soon but also don't want to be doing too little - after all the whole point of this PP experiment is to 'sharpen up' after all the long low rate SS work of the last few months.

Others probably have more experience with this, but I'd recommend a pace that's 8 seconds slower than your 8X500. The 8X500 is supposed to be a 3 second slower pace than your 2K and I think a typical 5K is another 5 seconds slower. I did my most recent 8X500 at 1:33.6 and my 5X1500 was at 1:41.5 (approx. 8 second difference). A 1:50 pace may be pushing it a bit for your first cycle.

Makes sense. Maybe 1:52 / 1:53 would be more appropriate. and maybe leave room to go hard on the last rep.

[Goldenbarry]

Tonight I wrapped up week 3 with the optional 6x500m. Lowered my avg to 1:47.4 at 27 SPM.

[Galeere]

@ Jack: Exciting way to do a 2k-PB Jack and a strong indicator that a real 2k-TT is in order. BTW: How did you produce your signature line with your PB/SB)?

@ Glenn: Glad about the good news!

[hjs]

@John - I like the speed pyramid variations. Like you, I'll probably stick to the original for now, but a few of the variations could certainly add some "flavor"

@Glenn - I wasn't saying that the speed pyramid was too easy (although it is the least difficult interval session IMO), but it's definitely hard to get in a rhythm. However, I'll definitely try to pick up the rate and pace a bit next cycle! I'm glad your procedure went well. Hopefully you'll be back on the erg soon!

@Mike - way to tough out your 4X2000!

@Piers - Nice job on the negative split. I can't believe you set a PB for your 2K on the interval session. Outstanding!

@Jack - Solid effort!

@Luke and @Paul - welcome to the group!

My session tonight was also the 4X2000. 1st cycle was 1:43.4 at 25 spm. Tonight was as follows:
1:42.7 26 spm
1:42.6 26 spm
1:42.6 26 spm
1:41.9 26 spm

Ave 1:42.4 at 26 spm

Although this may look controlled, it was pretty difficult for me. My ave for the last 5X1500 was 1:41.5 at 26 spm, so I was expecting a little better out of myself. Maybe I need to learn to endure "the suck" a little better. I wanted to stop after each interval, but I never lost my hearing. Yikes, Jack! Maybe none of us are working hard enough!

The 4x2 is a very tough session, certainly when you get around max efforts. 1 second above 1500 x5 is pretty normal. The extra 500 is a good bit more.
You are certainly sub 6.30 level right now. From now on you proberly need to ad extra rate to the intervalwork. 26 is still very controlled. A next round you could try to get higher.

[aussieluke]

Wondering how to pace my first 5 x 1500m today

A 1:50 pace may be pushing it a bit for your first cycle.

Correct!

1000m warmup

5x1500m/5:00r avg 1:53.1

1:52.5 r28
1:53.9 r28
1:54.0 r28
1:54.0 r28
1:51.4 r30

knew by the end of the 1st rep that 1:52 or even 1:53 would be too fast, so backed off to 1:54 ...including the last rep until 500m to go and I upped the rate and the pace to 1:48ish

1000m cooldown