Pete Plan Thread

[bob.haffner]

Bob you smoked that final interval. Was the target a little soft?

Haha, maybe. Nice work btw!!

@ Bob - that was solid! Nice work on that last rep. Just the fact you had that huge of a drop indicates that you still have room for improvement. When that tapers out and is flat, you know you're likely ready to test and gained about as much as you can from the PP for now. I'm starting to think that, certainly a 6:40 or so is within your reach this year, 6:30 would be a wow!

Thanks, Mike! I think I'll shoot for 1:42 next time. What do you think?

Yes, I'm hoping for sub 6:30, we'll see. I did 6:45 last year, but I was in better shape

[m06w41]

Week 5 Row 2 - 4x800 with the last interval pushing as hard as you can. First time in the BPP where I was instructed to go all out and it wasn't alright. The last 150 meters were a challenge but I just focused on technique. Pretty high heart rate but was nice to change it up a bit I think. Certainly feel more in my legs at that pace, that's for sure!

And I'm down 10 lbs as of this morning from when I started.

Anyone know how to edit the heart rate in the online log? My HR was an average 145 in that first interval but the log seems to show only 111 though the complete file clearly logs my heart rate accurately.

[mdpfirrman]

@ Tracy - wow, 10 lbs! And look at that last rep, that was huge! Very nice work. The plan is starting to pay dividends for you! Not familiar with how to edit HR, I'm sorry, not sure if that's possible.

@ Bob - I guess I'm mixed on going significantly lower on pace (but for you, 1:42 is reasonable, maybe still a bit soft). If you're wanting to do sub 6:40, you have to get to around averaging 1:39 or so on that workout. Marston says that you should be 2K PB - 3 on his pacing estimates. He makes it clear that these are just ballpark guesses. Personally, I've never done 2K PB pace minus 3 on that workout. I have been minus 2 before. That would mean you need, as your loose target to get below 6:40 around 1:38.

You said last year you were in better shape. Your "challenge" (and I use that term loosely with you because most guys in their later 40s would die to have your times) is more aerobic, not power. You have plenty of power. Personally, if I were you, I'd want to see what my limits are sooner rather than later. Why? Because people tend to eventually break down on the full PP. You've done 3 rotations. 4 is starting to push it a bit. I'd want to push it now, then test. Then change plans to something like the 5K PP and continue to work on meters. You have more than enough power to break 6:30. You just need more endurance, aerobic capacity, and lactate tolerance/clearance ability. Just my two cents. It's your training and you're doing pretty awesome on it already.

[m06w41]

@ Tracy - wow, 10 lbs! And look at that last rep, that was huge! Very nice work. The plan is starting to pay dividends for you! Not familiar with how to edit HR, I'm sorry, not sure if that's possible.

Thanks Mike. For the first time in years I feel like I've made headway on something.

[Dangerscouse]

Thanks Mike. For the first time in years I feel like I've made headway on something.

Tracy, that's really good to hear. The erg is definitely a hard task master but if you put in the effort in all of the relevant areas, both on and off the erg, you will almost certainly make progress.

[mitchel674]

WTG Tracy! The 10lb loss should be quite an inspiration. That last 800m shows you've got more in the tank. Aim for at least 2:24 intervals next time this piece comes up.

[SowfLondonRower]

Thanks again for all the welcomes, I think posting here will be another good motivation to keep with the plan!

So continuing with week 2. Had the 4x750m (2min rest) on Wednesday, and thought this would be a good opportunity to test out different speeds/stroke rates while trying to keep my form. Ended up with splits of 2.15, 2.05, 2.00, 2.18.

Did the optional 20min steady state on Thursday at 2.12.6, with a 22s/r, and felt pretty good.

Then this afternoon did the second 5.5k, but slower than earlier than in the week. I feel like 2.15 is more my natural pace for these longer rows, and sticking to that is going to be more realistic as the distances start ratcheting up. Kept s/r down to 19 and felt like I kept my form well.

Also, weight loss isn't really my main motivation but I did notice that I've lost 1.5kg since I started this so that's not a bad thing.

@tracy, congrats on that last split and the 10lbs! nice work

@ray super consistent splits, that's something I still need to work on

[bob.haffner]

@ Bob - I guess I'm mixed on going significantly lower on pace (but for you, 1:42 is reasonable, maybe still a bit soft). If you're wanting to do sub 6:40, you have to get to around averaging 1:39 or so on that workout. Marston says that you should be 2K PB - 3 on his pacing estimates. He makes it clear that these are just ballpark guesses. Personally, I've never done 2K PB pace minus 3 on that workout. I have been minus 2 before. That would mean you need, as your loose target to get below 6:40 around 1:38.

You said last year you were in better shape. Your "challenge" (and I use that term loosely with you because most guys in their later 40s would die to have your times) is more aerobic, not power. You have plenty of power. Personally, if I were you, I'd want to see what my limits are sooner rather than later. Why? Because people tend to eventually break down on the full PP. You've done 3 rotations. 4 is starting to push it a bit. I'd want to push it now, then test. Then change plans to something like the 5K PP and continue to work on meters. You have more than enough power to break 6:30. You just need more endurance, aerobic capacity, and lactate tolerance/clearance ability. Just my two cents. It's your training and you're doing pretty awesome on it already.

Ok, wow, had no idea that the pacing was supposed to be that aggressive. I should read more . And yes, you're correct, I do better at the shorter/power stuff because of my size. The aerobic stuff is another story, but I assumed that would improve with PP and also help me with my goal of improving my 2k time. Appreciate the advice, Mike.

[mdpfirrman]

No problem Bob, was thinking you wanted to ease into it. Your goals are (roughly) top 10 in the US for your age group, roughly top 100 in the world. There are many better rowers than I out there. There are also some Facebook groups out there like Concept 2 Logbook and individual rowing online "clubs" that have rowers from around the world. If I were you, if those are your goals -- lofty, which I like (I consider my sub 7 goal a lofty one for me, too), then I think seeing what some of the others do ahead of you in that group are doing would help. I'm online friends with around 10 of those guys ahead of you in that age group. Some of the stuff they do is pretty impressive. I think your strength rivals most of them, though, so you got a lot going for you.

[Dangerscouse]

Bob, if you're looking to join an indoor rowing team I'm a member of Team Oarsome and we are always looking for new members.

It doesn't involve much at all, and there's a monthly challenge both for Team Oarsome and across the other indoor rowing teams. For example our monthly challenge is 6 x 500m with 2mins rest. They are usually shorter distances and you don't have to do them if you don't want to, but it makes for good competition. We have got quite a few national record holders for a variety of distances for both male and female.

If you are interested there's a Facebook page with a few questions to answer.

[mdpfirrman]

@ Stu/Bob, I'd love to see an online race with you two on a 2K, would be quite the contest right now. You two are pretty evenly matched.

[mitchel674]

@ Stu/Bob, I'd love to see an online race with you two on a 2K, would be quite the contest right now. You two are pretty evenly matched.

Does anyone have Rowpro? We could set that up. I'd like to see them go head to head.

[bob.haffner]

[/quote]

No problem Bob, was thinking you wanted to ease into it.

Thanks, Mike. Yeah, I'm easing into it by dialing in my pace each cycle. When I hit the wall with PP, I'll consider the PP 5k

Bob, if you're looking to join an indoor rowing team I'm a member of Team Oarsome and we are always looking for new members.

It doesn't involve much at all, and there's a monthly challenge both for Team Oarsome and across the other indoor rowing teams. For example our monthly challenge is 6 x 500m with 2mins rest. They are usually shorter distances and you don't have to do them if you don't want to, but it makes for good competition. We have got quite a few national record holders for a variety of distances for both male and female.

If you are interested there's a Facebook page with a few questions to answer.

Hey Stu, Yes, I'd like to check it out. Thanks!

@ Stu/Bob, I'd love to see an online race with you two on a 2K, would be quite the contest right now. You two are pretty evenly matched.

Does anyone have Rowpro? We could set that up. I'd like to see them go head to head.

That rowpro software looks pretty nifty! Has anyone tried it?

[RayOfSunshine]

RowPro
I really like it
I have it, but I have never used it to do an online race/joint row. I really want to now though since there's been all this talk about improved times while racing.

I have it hooked up to a large screen TV and love it. Probably the thing I watch most is the pace because it shows it to the 10th of a second with each stroke. So, you know if you're pulling 2:00.4 or 1:59.6 which both show as 2:00 on the PM5.

I wish it showed stroke length. I got ErgData app after already having RowPro. It was causing some issues. I was too lazy to figure it out, so I just stopped using ErgData.

[Dangerscouse]

@ Stu/Bob, I'd love to see an online race with you two on a 2K, would be quite the contest right now. You two are pretty evenly matched.

Hahaha, it would definitely be a good contest but I only use a gym erg so I can't use a computer.

It's a shame as I suspect we would push each other to faster times.