Pete Plan 2017

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.

Re: Pete Plan 2017

Postby Rod » January 10th, 2017, 3:35 am

The Pete Plan sessions seem to be paying off nicely;

Last nights torture was 4 x 1k.5’r.

1) 1:46.0……35spm
2) 1:46.0……36spm
3) 1:45.9……36spm
4) 1:45.0……36spm

Average…..1:45.7….35spm. Drag Factor 130

This was 0.7 on average pace faster than last time I did it 10 days ago so speeding up nicely.

The Pete Plan says this is around 2k time plus 1 second so a sub 7 looks on at the English champs on the 5th of February....although I still have to put the effort in on the day of course!

I doubt it will get me a medal but will be good practice for next year when I'll be in the over 60 Lightweights.

I'm doing 6 x 1k.1'r tomorrow and 8 x 500.3;30r on Friday finishing the week with 30'r20spm on Sunday.

For the 2 weeks after that I'll be dropping the 5k paced sessions (3 x 2k and 6 x 1k) and doing just the 500's, 750's and 4 x 1k. A tough 2 weeks but I should be ready for a decent 2k after that lot!
59 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.2 on 15th February 2017
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Re: Pete Plan 2017

Postby JohnAd » January 10th, 2017, 6:44 am

Got a bit behind on posting my sessions

Friday PP07Lite 3.3 3x2k 3'
This is the sub-max 2k in middle interval session
Target 1:49.5 by neg splitting 1:51 1:50 1:49 1:48
Approx splits
01:51.0
01:50.5
01:50.5
01:49.9
Avg 1:50.5 r29 MHR 165

Really struggled to speed up and legs really feeling it from the start.

Sunday 10k SS 2:04 ish long and slow I seem to be able to do.

Monday PP07Lite 4.1 10x500m 1'r but I forgot to do 10 and only did 8 :oops:
Target <1:50 (which is a few tenths faster than the last set of sprints which was 1:50.4)
01:49.8
01:49.9
01:49.8
01:49.7
01:49.5
01:49.9
01:49.8
01:46.4
Avg 1:49.3 r27 MHR 161
Felt a bit better, but then I missed 2 intervals off what I was supposed to do. I seem to struggle to go much faster than this at the moment but hopefully that will come.
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Re: Pete Plan 2017

Postby paul45 » January 10th, 2017, 9:03 am

Tim (Litewait) you are getting fitter that's for sure.

John great to see you back, bet those hurt, good man.

Rod you are some athlete that's for sure, the ergo fears you.

I really felt this 10 x 750m/1'r in my legs absolutely shattered,.

PP5KT Week 5 day 3 @ 8k steady 2:13.0 pace

35:25.8 @ 8000m @ 2:12.8/22

4 x 1700m/4'r tomorrow.
Long time break, ohhhh this is going to hurt.

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Re: Pete Plan 2017

Postby Street » January 10th, 2017, 10:36 am

Really struggled this morning after last nights 12km and weights and nearly gave up on the last rep. I wasn't quite as fast as I'd wanted to go but still beat my target time. My legs are feeling it now though!

BPP 20.1 5x1.5km/3' rest Target 1:55.8
28:48.5 / 7,500m / 1:55.2 / 25
5:46.6 / 1,500m / 1:55.5 / 26
5:46.6 / 1,500m / 1:55.5 / 25
5:46.3 / 1,500m / 1:55.4 / 25
5:47.0 / 1,500m / 1:55.6 / 26
5:42.0 / 1,500m / 1:54.0 / 25
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Re: Pete Plan 2017

Postby Slacker » January 10th, 2017, 3:58 pm

@Andy: No worries. Can't go hard everyday, so have to pick and choose which ones to knock-out.
@Tim: I can't go too easy right now, as I'm leaving the country middle of next week and will have to delay a week or so of workouts.

I'm proud of the BPP crew that is in the last 6 weeks - 1 month of the plan. It's a longer plan than most of the others are doing and we lost a few guys along the way. Everyone is doing longer distances than before and at faster paces than the shorter distances that we started out. It's a bit early for the finish line, but I was just noting that the group seems to taking strides lately.

I finished up week 18 (BPP18.4) with a 10k row.
Managed @2:11.0 r21

I was holding about 2:11.X at the halfway mark and thought about making a push for faster times the second half but quickly decided against chasing numbers on the PM. I didn't eat or sleep well yesterday. I have another 10k in a few days, so I thought I'd finish this one off with a steady effort and try to make a run at the next one. It was amazing to me that once I decided not to go harder, how difficult it was mentally to maintain the current pace. The mind is a funny thing sometimes.
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Re: Pete Plan 2017

Postby mdpfirrman » January 10th, 2017, 5:03 pm

Woke up this AM - actually all night. No doubt I've managed to come down with something again! 3rd time sick this Winter and I'm sick of being sick. No doubt the full PP has played a part in it - it is very taxing on the body but this is ridiculous. This weekend's race (my warm up race) is probably out for now and I'm taking a few days off to see if I can get back in the groove by next week. This year's race will be a bad performance but honestly rowing's a progression and I feel stronger this year (by far) than last year at this time. Have to keep things in perspective. Very disappointed to be feeling sick again but if I look back at August (the first two rounds of the PP), I was hitting my best times ever by a long shot. Have to keep that in mind.
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Re: Pete Plan 2017

Postby Slacker » January 10th, 2017, 5:05 pm

Sorry, Mike. Get to feeling better soon.
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Re: Pete Plan 2017

Postby mudgeg » January 10th, 2017, 5:41 pm

Mike - hope you shake that off pretty soon. The PP and the BPP are very taxing but I think you have just been unlucky. There seems to be a lot of contradictory advice on whether exercise temporarily suppresses the immune system.
Gordon, 60yo, 6', 205lbs
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Re: Pete Plan 2017

Postby paul45 » January 10th, 2017, 5:52 pm

mudgeg wrote:Mike - hope you shake that off pretty soon. The PP and the BPP are very taxing but I think you have just been unlucky. There seems to be a lot of contradictory advice on whether exercise temporarily suppresses the immune system.



Hope you feel better soon Mike.

Please do not forget about the guys on the PP5KT also it is also very taxing :wink:
Long time break, ohhhh this is going to hurt.

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Re: Pete Plan 2017

Postby paul45 » January 11th, 2017, 8:41 am

PP5KT Week 5 day 4 @ 4 x 1700m/4'r same pace as last weeks 1550's @ 2:04.2

28:03.6 @ 6800m @ 2:03.7/25

7:02.4 @ 1700m @ 2:04.2/25
7:02.4 @ 1700m @ 2:04.2/25
7:02.2 @ 1700m @ 2:04.1/25
6:56.6 @ 1700m @ 2:02.5/26

Felt very tired before row felt a bit whacked but no excuses, job done.
Long time break, ohhhh this is going to hurt.

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Re: Pete Plan 2017

Postby mdpfirrman » January 11th, 2017, 2:14 pm

Nice job Paul. You keep progressing. It's my second day off. I used to feel bad about taking breaks (even when sick) but no more. After all, the PP (or any plan) is about improving health. Already this head thing is progressing to my chest so I would hope in a couple of days I'll be feeling myself again.

The break is allowing me to really, though, go back and look at my training. I have to say, my best times on the PP were directly after a long period of doing lots of UT2 work mixed with just a bit of very hard, intense interval work. I've been looking back at my log through the year using my interval performance as a benchmark of progress and where I was at different times. It's clear that I was performing best in August and early September (by far - nearly 2 seconds ahead on pace per 500 from where I am now). That was my first couple rounds of the full PP. I suspect that my body probably responds better to an 80/20 approach to training (like the polarization that was just recently mentioned).

After my race in February, I'm going back to that.
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Re: Pete Plan 2017

Postby Litewait » January 11th, 2017, 4:20 pm

BPP 21.2 4 x 1000m r3' DF123

16:33.5 4,000m 2:04.1 183 929 29
4:04.5 1,000m 2:02.2 192 960 31 152
4:05.1 1,000m 2:02.5 190 953 29 158
4:08.4 1,000m 2:04.2 183 929 29 160
4:15.4 1,000m 2:07.7 168 877 29 157

Fly and die, legs disappeared half way through the third (I think this happened on last of these too). Serves me right for bettering my distance pieces.
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Re: Pete Plan 2017

Postby mdpfirrman » January 11th, 2017, 5:37 pm

Nice work Tim pushing the limits though. Sometimes you never know until you push the envelope. Now you do. Sometimes a crash and burn like that just means you started a second or so too fast. I'd try one second slower the next time starting out and then seeing if you can finish strong. Or start at 2:04.1 and hit that the first two and a half and if you have energy left, push the last two intervals harder.
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Re: Pete Plan 2017

Postby Rowan McSheen » January 11th, 2017, 6:17 pm

Oh dear Mike. Sending get-well-soon vibes in your direction. We all hate missing training but sometimes the body says it needs a day or two off ...

BPP week 1 optional 5th session - 2 x 10 minutes 2 min rest, Pete says aim to maintain previous 20 mins ss pace in first interval and just beat it in the second. But since my hr in the steady states has been in the lower half of my UT2 band I decided to push a little. Instead of 2:14.0 I turned in
2:09.7 average hr 121 peak 134, and
2:09.3 average hr 130 peak 140
both at 23 spm.
Those averages work out as mid point of UT2 and peak UT2/base of UT1. Felt comfortable throughout. The steady states get longer but I think I'll up my target pace for them to 2:12 while aiming for hr well within UT1. Yet to land on the optimum pace, I think.

Only problem was part way through the first interval: a small spider suddenly descended from the ceiling right in front of my face on the catch and went up my nose. Could have done without that.
Stu 56 y.o. 5' 9" 162 lb
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Re: Pete Plan 2017

Postby Street » January 11th, 2017, 7:26 pm

Get well soon Mike, you'll probably come back stronger for a few days off.

Rowan McSheen wrote:Only problem was part way through the first interval: a small spider suddenly descended from the ceiling right in front of my face on the catch and went up my nose. Could have done without that.


Fair play for carrying on though, especially nearly 6 seconds faster than your target.. I'd have have probably fallen off in a fit of sneezing and choking!
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