Pete Plan Group - Startup Aug 20th thru 22nd

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.
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Galeere
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Galeere » September 21st, 2016, 11:09 am

bisqeet wrote:ooh... hardy out of the woodwork..nice to see you back.
hows things?
Hi Dean,
on the erg things are troublesome as due to inconsistent training (some but not all of it to be blamed on health issues) I am far off from presentable results. But commencing 6 days ago I started doing something about it - it is a stony (and familiar) road. It is great to read that you are still at it with very presentable results indeed.
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Bloodbuzz Corio
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Bloodbuzz Corio » September 21st, 2016, 11:25 am

PP 2.2.5 Hard Distance - 5,000 in 18:55.1 (1:53.5) - PB by 17.6 seconds!

There's been some PB chat in the last 24-28 hours, my last few endurance intervals have all indicated this was reasonable, and I was struggling to pick a distance/pace target I was happy with today - so at least from a planning point of view this seemed like the easiest option - plus it was only 5k!

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Pretty even pacing - only 5 strokes over the whole row at slower that 1:55, and did manage a streak of 17 consecutive strokes at 1:54. Started to suck a bit with 400m to go hence the spm down pace up for a few strokes just to introduce a bit of variation!

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So obviously I'm bloody stoked with this on the whole - will probably take a bit of convincing that I actually want to go much faster than this over 5k in the near future!
Rohan - 46y, 178cm, ~77kg, Logbook

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Galeere
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Galeere » September 21st, 2016, 11:31 am

jackarabit wrote:@ Galeere: Been a coon's age Hardy! I see you are right up there on the C2 meterboard. Never forget those strings of half marathons. The signature line generator is at http://www.freespiritsrowing.com/forum/ ... um.php?f=1

Click <utilities> and <PB image generator V.2>. Stores your data on website as spreadsheet/questionnaire, calculates SB % of PB, no fuss no muss.
OK, Generator worked but how do I incorporate the results in the signature line? No IT-Genius on this end of the Internet.... :roll:
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aussieluke
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by aussieluke » September 21st, 2016, 11:36 am

Bloodbuzz Corio wrote:PP 2.2.5 Hard Distance - 5,000 in 18:55.1 (1:53.5) - PB by 17.6 seconds!
Awesome!

Faster than my 5x1500m today and that was some hard work for me! And considering our 2k times are essentially the same no doubt you could smash that too.
Male, 35, 5'10", 78kg
Started rowing Feb 2016
500m 1:33.2
2000m 6:57.4
5000m 18:47.6

Pie Man
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Pie Man » September 21st, 2016, 11:38 am

Hi Hardy,

you need to be logged in to that forum I think for the signature to save, so you may need to register and login. Then there should be a line in orange that looks like http://tinyurl.com/fsrsigs/fssig-2796.png[/im g] without the spaces. If you copy and paste that line into your signature it should work, you may need to tick the box to overwrite the file and preview the result.

HTH

Great time Rohan congratulations on smashing your PB
Piers 53m was 73Kg 175cm to 2019 now 78kg
500m 1:34 (HW 2020) 2k 7:09.5 (2017 LWT) 10k 39:58.9 (2016 LWT) HM 1:28:26.9 (2017 LWT)

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bisqeet
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by bisqeet » September 21st, 2016, 11:39 am

Galeere wrote:
bisqeet wrote:ooh... hardy out of the woodwork..nice to see you back.
hows things?
Hi Dean,
on the erg things are troublesome as due to inconsistent training (some but not all of it to be blamed on health issues) I am far off from presentable results. But commencing 6 days ago I started doing something about it - it is a stony (and familiar) road. It is great to read that you are still at it with very presentable results indeed.
So wie wir Dich kennen, bist Du in kurzester Zeit wieder voll fit!!

naja - mache gerade ein Jahr frei - habe viel Zeit zum trainieren (und andere Tätigkeiten um das Haus).
Falls Du RowPro hast und bock zum trainieren - sag Bescheid :)
Last edited by bisqeet on September 21st, 2016, 11:42 am, edited 1 time in total.
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by G-dub » September 21st, 2016, 11:40 am

Brilliant, Blood! Nice work. Never a doubt. Tip of the iceberg I bet.
Last edited by G-dub on September 21st, 2016, 11:42 am, edited 1 time in total.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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hjs
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by hjs » September 21st, 2016, 11:41 am

Bloodbuzz Corio wrote:@ Jack I love that screenshot! My first 2k was 7:26 (1:51.5 - 252.5 W) so only need a 19% improvement to break 7:00. Woo hoo! Also a couple of very interesting 'first real' 2ks in there including a rather snappy 6:39.4 from Henry! Just eyeballing it there's also a (unsurprising) positive correlation between initial time and % improvement - if you clock a low-mid 6.x on your first go there's only so much room to move.

@ Lindsay - great stuff on the 4x2,000. Wondering how that 4th one was for you - did you realise from the start of it you'd need to be slightly slower or did you start out at the same pace you'd been doing the earlier ones at?

@ Dean - very nice session!
That 6.39 was the second time I used the erg. First time 5 min. Was in the gym, there waa a friendly 2 list, some people close to 7 min. After mine result most did not bother anymore.

Was ofcourse not unfit, always trained in some way or the other. After this I erged roughly 3x week. 15/20k pulled 6.19 after 6 months. Erged on, but only in the winter, summer zero meters. Erged races and always pulled 6.14/6.18. Also two 6
K races, both in bizarly enough exactly the same time. 142.4 20.27x
Also a 143.3 30 min race.

I only did interval stuff. Mostly 3x1500, 5x1k capped on 88/93% max hf reserve. Rest partnerpause, training with a buddy. Next to erging I did fitness weights. So did train most days, but to general for erging.

I now know I could have done a good bit better If i would have build a solid aerobic base. Never really did. And still never really have.

Thats also the reason I now age almost 50 pull not super far from my best times. 6.22 last year.

Just a bit of info. In terms of progress.. Not great.

A guy like Graham Benton pulled sub6 in his first year. Later after building a solid base got to 5.42 last set the 40 plus Wr 5.48..

Congrats with that 5k. :D

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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by mdpfirrman » September 21st, 2016, 11:45 am

Wow Rohan! Very nice. That's my long term goal - sub 19 on the 5K. A 17 second PB is quite the smashing of it! That's a distance of mine that needs updated I can tell based on my workouts. I might have to give up my stubborn lifting before I do mine sometime soon (my recent PB was directly after a hard lift). I'm not ready to break 19 yet though!

@ Henry - your "not unfit" means probably better shape than I've ever been in... My first 2K (and I thought I was in decent cardio shape at the time - man was I wrong) - was around a 7:50 or a 7:55 perhaps?? It was probably Summer 2014, though that seems a long time ago.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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hjs
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by hjs » September 21st, 2016, 12:02 pm

mdpfirrman wrote:Wow Rohan! Very nice. That's my long term goal - sub 19 on the 5K. A 17 second PB is quite the smashing of it! That's a distance of mine that needs updated I can tell based on my workouts. I might have to give up my stubborn lifting before I do mine sometime soon (my recent PB was directly after a hard lift). I'm not ready to break 19 yet though!

@ Henry - your "not unfit" means probably better shape than I've ever been in... My first 2K (and I thought I was in decent cardio shape at the time - man was I wrong) - was around a 7:50 or a 7:55 perhaps?? It was probably Summer 2014, though that seems a long time ago.
Mayby, but what I wanted to say, yes it was my first 2k, but certainly not "untrained" and was used to digging deep. That first one was a max pull. I dropped of the erg, zero holding back

And I already had backtrouble, that was the reason Stopped erging. Won,t bother you guys with that story. But its been a big hinderence for me during lots of things.

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jackarabit
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by jackarabit » September 21st, 2016, 12:05 pm

@ Galeere, Piers Pieman re: the "tiny-url" signature block at FSRowing: The preview/overwrite feature is not particularly user friendly. So keep playing with it to make the sequence obvious. I was puzzled the first time I went in to amend content in a single block and then copied the URL in my forum signature. No change! A few hours later (or maybe a forum refresh?) the new entry showed up in my siggy block. Magic! One must be logged in so a registration is necessary.

@ Rohan G: re: probabilistic prophesy. The Wisemen saw the Star. They didn't deliver the Baby. Good things abirthing means somebody pushing. Congrats on your (current) personal best 5k!
There are two types of people in this world: Those who can extrapolate from incomplete data

M_77_5'-7"_156lb
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Slacker
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by Slacker » September 21st, 2016, 12:20 pm

BPP Week 5 Day 3
7000m row

2:18.0 r20
32:12.1

This one felt much better than the same distance just 2 days before.
Ben
5' 11" 153 lbs

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JohnAd
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by JohnAd » September 21st, 2016, 1:00 pm

Wow, a lot has happened in the last few days, so I can barely keep up. Lots of great sessions being posted.

@Rohan, fantastic stuff, you smashed that PB into very small pieces.

@Dean, glad your OK, I don't think I've ever been so anxious about somebody else's rear end before.

Yesterday's effor

PP 2.2.2 8k SS 2:05.2 max hr 140

So it was my turn at the coalface today

PP 2.2.3 4X2k 5'
Previous 1:54.0 r25
Target 1:52.5 r26 (based on the 5x1.5 last week)
01:52.6 r26
01:52.4 r26
01:52.2 r27
01:50.9 r27
max hr 172
Avg 1:52.1 r26

So first time my HR has gone into the 170s but overall a pretty good hard session I think despite not losing my hearing or getting tunnel vision :D . I also tried to follow the MC pacing guide for each 2k and that did seem to help give me something to think about.

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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by mudgeg » September 21st, 2016, 1:15 pm

PP Beginners Week 4 Day 2

3 x 1000m. Target pace according to Pete around the same as the 6 x 500m in Week 1. So for me that was about 1:57.0.

Actual:

1. 1:58.9
2. 1:59.0
3. 1:59.3

Consistent pace but felt hard. Very hard.

Gordon
Gordon, 67, 6', 205lbs

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JohnAd
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Re: Pete Plan Group - Startup Aug 20th thru 22nd

Post by JohnAd » September 21st, 2016, 1:21 pm

Gordon, that's great stuff, the pacing advice in the PP is about 4 seconds different between the equivalent sessions so Pete was being a tad optimistic about the gains to say for them to be at the same pace.

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