5k challenge Week 17

Stefan · Post by **Stefan** » March 13th, 2008, 11:49 am

iain wrote:
Stefan wrote:I am also on the PP but the original one and since I travel for work, I am usually only able to train 4 times per week. So one cycle take about 7 weeks for me.
Stefan,

I am having trouble making the above statement add up. Do you use some of the 4 sessions to do CTC, TT's club challenges etc? As 1 cycle PP is 18 sessions so it shouldn't take 28 sessions to complete! Pete has said that you can drop some of the SS rows if <6 sessions a week. I tend to do 2 per week.

Also, there is the Pete Lite designed for 3-4 sessions a week for those cross training. This is on the above link as well.

The original PP include 6 sessions per week (2 intervall, 3 slow steady, 1 fast distance) and circles in 4 weeks. Ie. 24 sessions. I do not want to skip the steady distance rows since I feel they are important for recovery and foundation.

The "light version" is designed as a single scheme to improve your 5k, or as you say for x training. It is not intended to repeat for continious improvements on the erg.

Stefan · Post by **Stefan** » March 13th, 2008, 3:01 pm

dunechef wrote:Tuesday workout was 5 X 1500 with 5 min rest so I am thinking their coach must be using some version of that plan. I did the workout at an avg of 1:48.8 (1:48.9 - 1:48.9 - 148.3 - 1:50.0 - 1:47.9 ) at a rating of 30

The PP was made by Pete putting lots of good old rowing training sessions into a good sequence to make sure that the same session is not repeated to often so that continuous progress can be measured. He also made sure that the right amount of volume and rest is added around the hard sessions.

So Joe, I read about your 5 X 1500 and was not sure if I should be deflated or inspired for my own session today...

When I sat down to do my own, I had conveniently blocked out your results from my mind and was aiming for sub 1.50 which I thought was daring considering 1.51,5 average last time. But after 2k warm-up it felt sooo easy in the beginning...

1.49,1
1.48,9
1.48,4
1.48,2
1.46,0

Total 1.48,1 and 29 spm
I am really getting better day by day now, it is a great feeling!

Tomorrow is rest and driving to Oslo for the weekend.
Hope to get to a gym for a slow steady on Saturday.

Nosmo · Post by **Nosmo** » March 13th, 2008, 3:28 pm

Stefan wrote:
iain wrote:
Stefan wrote:I
The original PP include 6 sessions per week (2 intervall, 3 slow steady, 1 fast distance) and circles in 4 weeks. Ie. 24 sessions. I do not want to skip the steady distance rows since I feel they are important for recovery and foundation.

Looks like 3 weeks, i.e. 18 sessions to me so that would take you 4.5 weeks:
http://thepeteplan.wordpress.com/the-pete-plan/
If training for a 2K, then I would do two interval sessions every week or skip at least one of the steady distances for a 20 workout cycle. If training for longer distances then I would make at least one of the steady distances faster or longer then you would otherwise.

dunechef · Post by **dunechef** » March 13th, 2008, 4:38 pm

Stefan wrote:
dunechef wrote:
So Joe, I read about your 5 X 1500 and was not sure if I should be deflated or inspired for my own session today...

When I sat down to do my own, I had conveniently blocked out your results from my mind and was aiming for sub 1.50 which I thought was daring considering 1.51,5 average last time. But after 2k warm-up it felt sooo easy in the beginning...

1.49,1
1.48,9
1.48,4
1.48,2
1.46,0

Total 1.48,1 and 29 spm
I am really getting better day by day now, it is a great feeling!

Tomorrow is rest and driving to Oslo for the weekend.
Hope to get to a gym for a slow steady on Saturday.

Great workout Stefan - neg splits whole way -- I tried for that but couldnt make it work ( maybe next time ). those workouts take a lot out of you I followed with 2 steady state rows next day - lonish tempo rows -- low rating mderate pressure trying to concentrate on good technique.
OTW today in a 2x with a friend, we rowed @8K on a windy but nice day.
Workout tonite on erg undecided, it is a coached one, I am interested in what kind of workout coach will follow up that workout on Tuesday with.
Wouldnt mind hooking up with you on Sat for steady state if we can get a good time that works for both of us - let me know what you think

Stefan · Post by **Stefan** » March 13th, 2008, 5:49 pm

dunechef wrote:Wouldnt mind hooking up with you on Sat for steady state if we can get a good time that works for both of us - let me know what you think

I would like that, but I will be in Oslo (away from home) and can not connect with Rowpro.

Next Sunday, I am game though.

Not sure if we CAN do a steady state though

Really would have to agree on a speed and stick to it!

As for recovery, you are right. I will now get one day of and a second day with steady state 10k and some weights. For me, it feels safe and good, I have a tendency the develop a cold or flue if I do not recover enough.

RR1 Kirk · Post by **RR1 Kirk** » March 13th, 2008, 9:47 pm

Stefan wrote:
dunechef wrote:Wouldnt mind hooking up with you on Sat for steady state if we can get a good time that works for both of us - let me know what you think
I would like that, but I will be in Oslo (away from home) and can not connect with Rowpro.

Next Sunday, I am game though.

Not sure if we CAN do a steady state though
Really would have to agree on a speed and stick to it!

*snip*

You could do a timed row as an alternative. If one of you chooses to go faster he will just row further. You will both finish at the same time.

That way noone sneaks off for a beer while waiting for the other to finish.

Cheers,

RR1 Kirk · Post by **RR1 Kirk** » March 13th, 2008, 10:10 pm

The week so far>

Monday -wu- 1,017; 60 min@2:05; 2,505 cd
Tuesday-wu- 2,500; 800 meters off/ 400meters on *8@1:47 avg; 2,000 cd
Wednesday-wu- 3,147; 6,000m@2:08; 2,000 cd
Thursday -wu- 4,384; 3*1,858 + 1*1,609 (CTC) with 4R- 1:57.5 avg; 2,000 cd

The intervals are feeling good. Either I'm getting fitter or I'm not trying hard enough.

Cheers,

Gerhard · Post by **Gerhard** » March 14th, 2008, 12:08 pm

Only two sessions this week so far; I've got some work to do....

Tuesday 10K, 700 off / 300 on @ 1:47 ish
Wednesday 5K, 1K on / 1K off (1:57 - 2:12 - 1:56 - 2:13 - 1:56)

Tonight will be 3x2000, target pace 1:58.

iain · Post by **iain** » March 14th, 2008, 12:54 pm

Well done everyone on some great times and sessions. Welcome back Gerhard.

This week: as well as the 12x500 above,
9k@ 2:09 (22-4spm strapless); 4x1.5kr4' @ 1:57.8 (+blowout@2:04) [shows how much I have to do to reach 19:30 by week 17]; 4 miles @ 2:09.1 (22-3spm strapless) & 5k @ 2:06.3 after r3'.

Pete has me doing a variety of distances at precise paces with short rests next week to re-establish my current pace and provide a confidant baseline for future training. Good mental discipline and groundwork, but may not produce anything worth reporting here.

See: http://www.concept2.co.uk/forum/blog.php?u=8148&b=42908 for more details.

Good training

Iain

Stefan · Post by **Stefan** » March 16th, 2008, 1:26 pm

iain wrote:9k@ 2:09 (22-4spm strapless

4 spm!!! How?

I have rested for two days and today went to a gym in Oslo where they have two old Model C. I wanted to do some fast distance and decided for the CTC mile.

During 3k strapless warmup, I felt slow. I could not scare it down below 1.42 during short bursts. But I know it is unlikely the machines give different results so after some rest, I went for the 1609 m.

It never felt easy, the way it often does for me in the beginning of a race and I got positive splits all the way thru, but without blowing up.

1609 m - 5.29,7 (1.42,4) - 34 spm

Warmdown, weights and a sauna

Gerhard · Post by **Gerhard** » March 17th, 2008, 6:02 am

Friday 14-3

4K on rowpro, 1500@2:00, 1000@2:08, 1500@1:59 resulting in 16:13, average of 2:01.6. Bot brilliant, but not bad for my current state of fitness.

Saturday 15-3

3x2K, rest until HR 'close to 100'. Target 1:58 but that felt a bit too fast for now so I settled for 1:59. Not easy, but I managed the revised target. Plenty of room for improvement.

Sunday 16-3

CTC 1609, target 1:52 but managed negative splits and finished after 5:55.3, avg pace 1:50.4. Easier than I thought it would be, and that gives me hope for week 17.

Elamonta · Post by **Elamonta** » March 17th, 2008, 1:58 pm

Today's assignment from coach: 2k timed test. Simple, right lol.

After doing 3000m warmup (avg 2:16) I said heck...let's just go for it.

Previous SB...7:00.0
New SB and PB...6:56.8

Split breakdown (per 500m)
1:44.0 29spm
1:44.6 29spm
1:45.0 29spm
1:43.2 30spm

*Didn't have much left in me for a sprint...probably due to this morning's hard run at practice.

Any comments anyone...comparing that and my 500m/6k times any seem soft, etc.

Stefan · Post by **Stefan** » March 17th, 2008, 2:33 pm

Elamonta wrote:Previous SB...7:00.0
New SB and PB...6:56.8

Split breakdown (per 500m)
1:44.0 29spm
1:44.6 29spm
1:45.0 29spm
1:43.2 30spm

Congratulations!
Great improvement.
Your 6k is soft but the 500 depends on your type. Many people have a strange correlation between their 500 and 2k results. A good 500 can be done by a very big, strong guy with poor stamina.

I did a SB 30 min today with 7840m and 24 spm. I was going for 60 minutes but failed, or got boored cruising at 1.56. at 26 minutes I aimed for 30 min instead.

Nosmo · Post by **Nosmo** » March 17th, 2008, 2:34 pm

Elamonta wrote:Today's assignment from coach: 2k timed test. Simple, right lol.

After doing 3000m warmup (avg 2:16) I said heck...let's just go for it.

Previous SB...7:00.0
New SB and PB...6:56.8

Split breakdown (per 500m)
1:44.0 29spm
1:44.6 29spm
1:45.0 29spm
1:43.2 30spm

*Didn't have much left in me for a sprint...probably due to this morning's hard run at practice.

Any comments anyone...comparing that and my 500m/6k times any seem soft, etc.

Good job. Although positively splitting the first three 500's isn't great, if you didn't have much left for the sprint you paced it reasonable well.

I graphed your times on a semi log scale and your 500m, 2K, and 10K are reasonably linear, but your 6K is a bit slow. Looks like you can do a 6K at a 1:53. You are not too far off from "Paul's Law" (slowing 5 seconds for each doubling of distance), so you are relatively well balanced between strength, power and endurance.

(Edit: corrected doubling of pace to doubling of distance.)

chickenlegs · Post by **chickenlegs** » March 17th, 2008, 4:51 pm

I graphed your times on a semi log scale and your 500m, 2K, and 10K are reasonably linear, but your 6K is a bit slow. Looks like you can do a 6K at a 1:53. You are not too far off from "Pauls Law" (slowing 5 seconds for each doubling of pace), so you are relatively well balanced between strength, power and endurance.[/quote]

can you please explain 'pauls law' (or is it 'paul's law?')?

if i row a 2000 m piece at a 1'30"/500m pace i finish in 6' flat.
right? right.
if i double my pace and i row 2000 m at a 3'00"/500m pace i finish in 12'.

doubling the pace is going to result in a lot more than a 5" increase in completion time (unless you row an extremely short distance).

you can quote me on this one:
'if you double the pace on any given distance, you will double the time it take you to complete the distance'.

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