Pete Plan Thread

[mitchel674]

Starting to generate some nice, consistent power. Good session for you.

Thanks! Ive never paid much attention to the Watts other than seeing that a harder row obviously generates bigger numbers! (>200). Ive always been more focused on the 500m pace. I do have the Watts readout showing on ErgData on my phone during my row

Is there anything I should be looking out for in the power reading?

Hard for me to say. I've been fixated on Watts this month. I have restricted most of my rows to 20spm and focused primarily on increasing power generation per stroke by looking at the Watts. It's been interesting for me.

[mdpfirrman]

Starting to generate some nice, consistent power. Good session for you.

Thanks! Ive never paid much attention to the Watts other than seeing that a harder row obviously generates bigger numbers! (>200). Ive always been more focused on the 500m pace. I do have the Watts readout showing on ErgData on my phone during my row

Is there anything I should be looking out for in the power reading?

I simply got tired of constantly buying HRMs and changing batteries in them. I started using feel more around a year or so ago. Then, late last year I got an I-Phone and finally loaded ErgData. I find watching Watts a great distraction for me and I also think paying more attention to Watts and not limiting, if you will, my rows based on predisposed conclusions has been a real boost for my training. I row by feel on intervals now. If I'm feeling it, there's less planning and more just going for it. I strongly believe that's why this year I improved my 2K by 8 seconds when I wouldn't have thought that possible at the beginning of the year.

That 10K was nice and that last 800 was very solid Robert. Glad you decided to stay on this thread and post your progress!


@ Ray - nice session on those 1500s. Those are brutal.

[JerekKruger]

Pete Plan 2.3:

4x2000m/5r - 29:00.1 - 1:48.7 - 27.2

2000m - 7:11.7 - 1:47.9 - 27.0
2000m - 7:11.2 - 1:47.8 - 27.1
2000m - 7:10.8 - 1:47.7 - 28.3
2000m - 7:26.4 - 1:51.6 - 26.3
r: 1064m

I was a bit over ambitious here and ended up exhausting my mental strength in the third interval leaving very little left for the final one. Had this been a TT I think I would have been able to finish the final interval on target, but I don't have quite the same motivation for training pieces like this. Anyway, I'm still pretty pleased with this. The first three intervals were all at about the same pace as the fastest interval of my previous best on this workout and I wasn't that far off my best average pace either. Had I shot for the low 1:48s in the first three intervals I think I'd have been fine.

[Street]

That's some seriously good times there on the 2ks Tom, even if you did let the last one slip by your standards!

It was the waterfall for me last night. I quite like this one as psychologically it feels like it's getting easier as you get further. Target was 1:54.7 and managed it fairly comfortably. As I've nearly finished a cycle, I'm tempted to have next week off and do a couple timed pieces to see where I'm at. I did a 5k test a month or so ago and was only a few seconds off a PB so I think I can beat that now.

PP3.3 Waterfall
28:41.4 - 7,500m - 1:54.7 - 25
11:30.1 - 3,000m - 1:55.0 - 25
9:35.2 - 2,500m - 1:55.0 - 25
7:36.1 - 2,000m - 1:54.0 - 25

[RayOfSunshine]

I'm tempted to have next week off and do a couple timed pieces to see where I'm at. I did a 5k test a month or so ago and was only a few seconds off a PB so I think I can beat that now.

Do it!!! I get excited when others do tests. It's motivating.

[JerekKruger]

@Street - thanks. It feels good to go sub 7:12 in this sort of workout as back when I, briefly, rowed OTW that was my PB. I weighed a lot less then than now, but I'm definitely a lot fitter as well.

I feel similar about the waterfall session. With each step you've got less to do than the last which is a big mental body, and in the past I've actually gone faster in it than the 4x2k. I don't expect it plan to next week however, want to wind down the AT work before doing my 2k test.

Regarding your idea, go for it. Your workouts definitely suggest PBs are in the table.

[RayOfSunshine]

BPP 12.5 4x800 (target 2:00.3 for 1st 3, faster on 4)

1:59.8 25spm 139hr
159.0 26spm 148hr
157.8 27spm 153hr
154.3 29spm 160hr

3 weeks ago, I don't think I could've held 28+ spm for 800m. If I did, my HR would've been 180+.

[rascott]

@ Mike - thanks...yes re HRMs I wear one mainly for the nerd value of the data post-row - I don't pace my row by it, its really just a guide to see how hard Ive worked in a row, although I guess in any future 2k or 5K tests it could be a motivator in my head ie "you're only at 155, you can go harder"

Anyway heres a row I just did

BPP 19.4 - 30 mins at rate 22 or less, not worrying about the pace. Enjoyed it...

[RayOfSunshine]

@ Mike & Robert I wear my HR monitor b/c I have high BP. I only use it to watch the top end.

Today was BPP 13.1 10k

[JerekKruger]

On Saturday I had a go at a 6k TT and HDed at about 3k. The pace was just below 1:50 which should have been fine given I've rowed a 1:47.5 5k (at the very least I should have made it to 5k at that pace). Today I HDed about 300m through the third interval of the 4x1000m/5r with an average pace for the first two intervals of 1:40.8. Again, given I was able to row a 1000m at 1:39.6 after 250/500/750 of the pyramid session (all at sub 1:40 pace) and then carry on down the other side even faster this shouldn't have happened.

Annoyingly I suspect I'm ill again. I think my best chance of doing a 2k TT now is to take a few days of very light rowing followed by a short taper then hope for a good day. I'm annoyed that I won't be able to go into it with the confidence that comes with having successfully completed the 4x1000 at 2k+1 but I don't want to delay any longer now anyway: I've got some joint niggles that are caused by rowing and I want to take a break from rowing to deal with those.

[jackarabit]

Maybe should have microcycled to an easy end of week after the 4x2 on the 22nd? Tempting to keep steam in the boiler and tie down the safety valve moving from wk 2 to 3. The intermediate hard distance efforts that become surprisingly easy PBs encourage tunnel vision.

[JerekKruger]

Maybe should have microcycled to an easy week after the 4x2 on the 22nd? Tempting to keep steam in the boiler and tie down the safety valve.

Yes, that would probably have been wise. I've given myself a fairly short window in which to do my 2k which has led to me wanting to push on, but that probably wasn't the smartest thing to do. Oh well, we'll see what happens. I've been surprised with PBs when I happen to have a good day.

[rascott]

Longest row yet...........

BPP 20.1 - 12000m...starting at 2:14, then trying to get to 2:09 by 5000m to go...then keep negative splitting....found it hard to keep the pace improving while holding a steady stroke rate...so my stroke rate went up! Callouses hurt on this one as well...

[Dangerscouse]

Maybe should have microcycled to an easy week after the 4x2 on the 22nd? Tempting to keep steam in the boiler and tie down the safety valve.

Yes, that would probably have been wise. I've given myself a fairly short window in which to do my 2k which has led to me wanting to push on, but that probably wasn't the smartest thing to do. Oh well, we'll see what happens. I've been surprised with PBs when I happen to have a good day.

It's as reliable as the sun rising...we all push ourselves too much at some point. A small rest and a positive attitude will help you out Tom.

[RWAGR]

Chin up Tom. Agree have an easy week/ taper and then do your 2k test and move on.

I am doing a mini one month training camp to try and break 8000 in 30' on the last day of the season, 30th April!