Pete Plan Group - Startup Aug 20th thru 22nd

[G-dub]

Very nice session Luke. I too try to get the numbers to line up sort of crazy if you think about it, but I guess it provides a short term goal to focus on.

[Pie Man]

Nick sensible attitude to have, I'm currently looking for a job that involves me erging for around up to an hour a day six days a week, no luck so far but I live in hope...

Great session Luke, just think how bad it would of been if your third rep had been at 30spm as well as .1 faster...

[Slacker]

BPP 7.2
7 x 500m /2:00r

average 2:00.5 r26
2:02.6 r25
2:03.0 r25
2:03.0 r24
2:02.0 r26
2:00.5 r25
1:58.8 r27
1:53.7 r29

Average last time was 2:03.5, but not as many of them. I haven't done enough of these sets in the plan to know what I can do but I'll see these a lot more frequently in the coming weeks so hopefully, they even out a bit more.

[G-dub]

Ben, take your average pace of the 7 intervals into the next round of these. Good session.

[mdpfirrman]

Nice work Ben! Can't imagine going on that little rest between intervals.

Luke - very strong workout! Great last rep. Glad you're enjoying the brutality of it!

Paul - nice improvements consistently. Nice finish on that set.

[Slacker]

Mike: Interesting that the PP 500m intervals are on 3:30 rest and the BPP is on 2min rest. Must be to keep us newbies from trying to go too fast, but it's the same all the way thru the end of the BPP. So, I'm not really sure why it is that way, but that's what the plan says.

Glenn: It was more than just what the target pace should be. More thoughts about how to row a 500m (pacing strategy and rates). Maybe just be because I'm new and haven't done many of these. If I rate low I'm sure my legs will give out at some point, but when I try to rate up but maintain pace, I feel that get out of breathe very quickly. Still working on that balance. Most of these I started quickly and then tapered to try and settle out on a target, but the last one I started slow and built up to the average in the first 15 seconds or so and then held steady for the rest of the distance.

[Pie Man]

This post by Jack helps explain. It shot by before I could post a thank you as I had just done a 4x2k when I read it and by the time i had pushed my lungs back in I forgot to thank Jack so I will thank him now.

[Slacker]

Thanks, Jack and Piers for the repost. That is good information. The trick will be if I can remember it once I have completed the BPP and it is time to decide what to do next.

[jackarabit]

[quote="Slacker"]Mike: Interesting that the PP 500m intervals are on 3:30 rest and the BPP is on 2min rest. Must be to keep us newbies from trying to go too fast, but it's the same all the way thru the end of the BPP. So, I'm not really sure why it is that way, but that's what the plan says.

Short rest develops the ability to work in a state of incomplete lactate clearance. Used for HIIT training far out from comp date. Long rests encourage full recovery and "quality of execution." Used in final phase of comp prep. PP 2k is generally considered a "sharpening" plan in the runup to competition so the rests are relatively long. For similar interval workouts in PP and BPP, BP typically specifies fewer reps than does PP, possibly as compensation for the stress of working with less complete recovery. I addressed this question previously in this thread but doubt if I can find that post. The explanation paraphrased here appears in the commmentary accompanying the HR training zone generator at Indoor Sports Services, UK.

[jackarabit]

Sorry! Slow on the button. Darn good search engine you got there Piers! Thanks. I did a bit of backtrailing and couldn't find.

[Slacker]

Yes, it makes good sense and goes to show that there even in the unstated details of the plan there is good thought behind it. I think the fewer number of intervals is only at the start of the BPP, though. In 3 weeks we do the 500m again but at the full 8 reps.

[jackarabit]

Ben, your observation that the BPP disallows "beginners going too fast" is accurate enough. Full recovery enables higher power generation. Pace or speed are proxies for power expressed as time to complete a given amount of work.

[mudgeg]

PP Beginners Week 6 Day 1

7500m - target pace somewhere between 2;16.6 (Week 1, 5000m pace) and 2:11.8 (last week's second 7000m piece).

Actual: 2:12.8 (identical to Week 5 Day 1 for 7000m)

So Pete was right, I am rowing 50% further than 6 weeks ago and actually at a slightly better pace. You set your targets high though and I'm actually a bit dissapointed as I was wanting a second or two better.

@Goldenbarry - did I read that post correctly the first rep of 3 x 2000m in 7:49? Are you sure you are a fully paid up member of the beginners club? Seems a great time to me even though you crashed on the second rep. I can only dream about sub 8!

@mininick - don't let the rowing effect the singing. What a great job, opera is my favourite genre of music, listen to it all the time when working. Got into it when a student in London as the father of one of my colleagues used to sing in the chorus of the Royal Opera and he got us free tickets all the time. Unfortunately have to pay now. Not great to row to though, prefer the Eagles for that.

[Litewait]

BPP Week 7.1 8000m DF113

36:14.3 8,000m 2:15.8 139 778 21
7:19.3 1,600m 2:17.2 135 764 23
7:14.7 3,200m 2:15.8 140 781 21
7:12.7 4,800m 2:15.2 142 788 21
7:14.9 6,400m 2:15.9 139 778 21
7:12.8 8,000m 2:15.2 141 785 21

Tried to lower my rate and keep an even pace, don't know if it help or hurt, but this noob has to experiment from time to time.

@jack - keep the wisdom coming

@gordon - solid row

@ben - a day behind you, seriously doubt I can keep up with 7x500 you just knocked out!

@sickies - get better, I have a funny theory on September it seems everyone who is in good shape gets sick this month. Seems to happen every year in my family.

[Bloodbuzz Corio]

PP 3.1.4 - SS 8,000m, 2:11.4 pace - HR spent 9 seconds in UT1, then decided to head back down again! Few 2:09s had snuck in around that time, so maybe getting back to the 2:12s was enough for the HR to drop back to the 147/148 it settled on.