Pete Plan Thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Gaucho1
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Re: Pete Plan Thread

Post by Gaucho1 » February 3rd, 2018, 11:54 am

All the best for your race Mike!
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Dietmar 64y, HWT

rascott
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Re: Pete Plan Thread

Post by rascott » February 3rd, 2018, 12:49 pm

BPP 12.5 - 4 x 800m / 2min rest

Intervals
Time Meters Pace Watts Cal/Hr S/M HR
12:53.6 3,200m 2:00.8 198 981 25 134
3:14.5 800m 2:01.5 195 970 25 126
3:14.5 800m 2:01.5 195 970 25 131
3:14.6 800m 2:01.6 195 969 25 136
3:10.0 800m 1:58.7 209 1018 26 144

Did this without warm up or cool down which I need to start incorporating into these interval sessions...still felt ok
Robert | 50 | 6'1 | 96 kg (213 lbs)
1 min: 300m; 1K - 3:33; 2K - 7:19; 5K - 19:22.7; 6k - 23:29; 30mins - 7315m; 10K - 40:06; 60mins: 14623m; HM: 1:35:14
Started C2 rowing Nov 2017 but rowed OTW in my youth

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » February 3rd, 2018, 12:51 pm

Good luck Mike!

David, that is horrible. Rest up and get better soon. Hopefully it won't be long!
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » February 3rd, 2018, 1:01 pm

David, remember to be patient. It's all too easy to try and rush back into training and then regret it. I have done it so I'm talking from experience
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » February 3rd, 2018, 1:22 pm

BPP 7.1, 8k
Planned on 2:18.5 avg. Starting at 2:20 for the 1st 2k. Ideally, I was looking for a good SS pace since I am new again. A few weeks ago I was going way to fast (2:12 pace) and ended up hurting my back. With about 3k to go, I found a good spot. 2:15-2:16. So, in addition to having a good workout, I found a SS pace. Mission accomplished!

GIven that I'm new again, I know I'm going to see quick gains and will need to adjust. The key for me is to adjust gradually/wisely.

Oh, I'm still rowing strapless at 22-23 SPM. Since day 3 each week is the same as day 1, I might start doing day 3 strapped in. Perhaps I'll increase SPM and keep the same pace. Lastly, part of me wants to take a break from the BPP and try to see where I'm at with my 2k and 10k TT.
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » February 3rd, 2018, 1:55 pm

@Mike - I am hoping that since we have not yet heard from you yet today that you are racing your brains out and that the sick feeling you had was (appropriately) nerves or the taper working - I always feel horrible during the taper period for any sport. :|
@David - I am not sure if you will be coming back in here, but I am really sorry that happened. Hoping you will be back here letting us know how you are doing.
@RayofSunshine - You have said the magic words. If you feel good and your head is thinking a TT, do it. Make a plan tho. Think "No HD".
@Rascott - Yes. Definitely add a warm up and cool down to help prevent injury. I know, they are boring ... Row them strapless and work on your technique at the same time and that might take some of the monotony out of it.

Cycle 6/Week 1/Day 4. '30 min Push'.
This was supposed to be a "Threshold Workout". I did some guesswork on pacing since I have never done this before.
I started @2K+17. Planned to decreased each 3 min by 1 sec for the first 15 mins; then decrease each 3 min by 1.5 for the last 15 mins. Most of this was tolerable with the last 9 mins a bit tougher to stay in line with the planned descending paces. My last 2KTT PR avg watts were 193w. From what I have read "AT" workouts are 70-80% of 2K watts (for me calculates to 135-154w, I think), and that is where my average landed. I also spent most of my session within that range and over the range in the last 9 mins.

Question for the group: Are my reasoning and calculations correct for this being a "Threshold Workout"? If not, what should I change to make it one?

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54 y/o, Female, 5'10", 142#, Fitness Matters
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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » February 3rd, 2018, 2:23 pm

Just got back. Woke up feeling pretty well this morning, nice surprise! Had to get up at 5:30 AM to make the 9:45 AM race time scheduled in Indy. It's right at a 2 hour drive. Staying at a hotel was out of the question, unfortunately, as I've got another sick shelter dog (my 13 Shepherd/Beagle girl has bone cancer, so I'm the only one capable of taking care of her...).

Drive went well, too much coffee/OJ and a lot of sitting but felt good. Got the venue with around an hour to spare before the race. It was put on by the Indy Rowing Club and they did a really nice job. Screen right in front of the monitors (in Cincy, you couldn't see your boat on the monitor, it was off to the side).

Met some guys my age and they started asking ME questions on pacing a 2K. I told them I'm no expert but gave them what I usually do. As far as I knew the only guy signed up for the event raced a 2:14 last year, so I knew I was in for a challenge with him. Called my wife (she stayed home with the dogs) and told her I was feeling decent but a bit sore from the drive. Her words of encouragement went something like, "suck it up Buttercup!!". She keeps me grounded!
Warmed up, chatted with a few guys my age and then watched a couple women's races, one really looked painful where a women from Cross Fit did a 1:45 500 split and then just faded badly! It looked so painful!

Race started early so we got seated and I checked my drag - went with around a 103 (I've swallowed my pride on this!). I knew if I had a chance of keeping a higher SR, I'd have to go with a lower drag.

Started off right at the ROW signal -- really nice start and I think my first one in a race where I've nailed it. Shot out first few strokes (after getting up to speed) in the high 1:30s --- Whoops! Settled in nicely. Nothing like hearing what the guy's strategy is before the race. He had told his Coxswain that he wanted to pretty much hold 1:50 and hammer it at the end. That was on my mind throughout. Ended up with a first 500 right around 1:48.5. Next 1000 was just the mental game part. The guy that I was competing against did a really nice job of pushing me. If I let myself drift up to 1:50, I pushed harder again. I'm not sure my splits but went into the last 500 around 12 meters ahead of him knowing he was going to try to pass me.

Last 500, I felt OK really. I mean doing a hard 2K OK, but in control. My pace was mostly 28/29 throughout -- outstanding for me, I moved it down to around 1:47, then 1:46 and by the last 200 I was pushing 1:43/1:42 at 30 SPM or more.

Looked up, I think I said "whaaat?". Did a 7:11.7. Couldn't believe it. PB by over 6 seconds. Called my wife and told her what I'd done, was ecstatic.

Waited around a bit for the trophies thinking I had won. Turns out a guy entered today and did a 7:10 flat, so I got a close second, well ahead of the guy I thought I was competing against. They were giving "bricks" as trophies. I want my brick next year! Happy with the result, over the moon actually. Never would have thought I could do that today.

Thanks for all the well wishes!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » February 3rd, 2018, 2:41 pm

Mike, awesome man!! 6 seconds is HUGE at 2k. You should be very happy with yourself.

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » February 3rd, 2018, 3:03 pm

Wow mike. Amazing! That is a huge PB and a great race well done you!
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » February 3rd, 2018, 3:05 pm

Great write up @Mike! Good to hear all your hard work is paying off. Congratulations!
54 y/o, Female, 5'10", 142#, Fitness Matters
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JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » February 3rd, 2018, 3:23 pm

Great job Mike! What's the plan now?
Tom | 33 | 6'6" | 93kg

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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » February 3rd, 2018, 5:23 pm

Mike, that's awesome!! Thanks for the detailed write-up.

Way to go, buttercup!
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

Street
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Re: Pete Plan Thread

Post by Street » February 3rd, 2018, 7:17 pm

mdpfirrman wrote: Looked up, I think I said "whaaat?". Did a 7:11.7. Couldn't believe it. PB by over 6 seconds. Called my wife and told her what I'd done, was ecstatic.
Fantastic, not posted here for a while but was reading through and thought I'd come on to say good work, nicely done! :D

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jackarabit
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Re: Pete Plan Thread

Post by jackarabit » February 3rd, 2018, 7:41 pm

Mike, didja get a brick from the “brickyard”? :wink: Compliments on your PR and race result.
There are two types of people in this world: Those who can extrapolate from incomplete data

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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » February 4th, 2018, 8:30 am

Ha Jack, yeah I should have done that!

Street, great to see you! Hopefully, you're staying busy with not being able likely to climb in the Winter! Thanks!

@ Tom - I'm not sure what's next but rowing is still going to be a huge part of my training this year. My longer term goal has been get close to a 7:00 and row at the Crash-Bs when I'm 55. Roughly, that would be put me in the top half of the field, possibly in the top 10 (the Crash-Bs aren't probably even as competitive as the BIRCs, at least top to bottom. It's usually a top heavy event). I plan on enjoying my new Air Dyne Pro, getting back into lifting again. I did lift quite a bit this year but took off during the last round of the PP and did no heavier lifting the first round. I'm considering doing some version of the 10K KB Swings in 30 days, but it might be more like 5K or so or I might build up to that. I think I've got to get stronger to go near 7 flat while still maintaining cardio.

If I had to guess moving forward, my plan will probably look like 3 days of SS work, one day short, fun sprints (on a lift day), one AT day (I might work on my 5K, then 10K and hour times). When I write all of this, it's not like I'm going to be taking it easy. I've been working out hard at lunch for years. I also like to get out of the house (I work from home) on Sundays and go to the gym. So it's a 6 day a week plan for sure. I just want to mix it up more and less structure.

Love this thread. I'll check in from time to time and see how everyone's doing and try not to give advice (unless asked) but more just encourage.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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