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 nhopkins » September 13th, 2017, 7:45 pm

JerekKruger wrote:
nhopkins wrote:still hitting a wall at around 40000m that i have to really push to break through.


Well 40000m is almost a full marathon so I think it's okay to be a little tired by that point ;)



HAHAHA oops that was definitely supposed to be 4000m
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby barrec » September 14th, 2017, 12:51 am

Started up the PP5K this week. I'm still not sure exactly how to pace the intervals but am giving it my best shot. (I also don't have them uploaded to the logbook so I'll shorthand the results).

PP5K 1.2 - 12x500m, 1' rest - Goal 1:49.5 (5K-1): I met the goal fairly easily by pulling 1:49.5 the first 5 reps, then 1:49.4 the next 6, with my last being 1:48.8. We'll see how the increase in meters goes each week but that was very doable.

PP5K 1.4 - 4x1500m, 4' rest - Goal 1:50.0: I pulled 1:50.0 the first three reps and then 1:48.9 to finish. The more I thought about this pace relative to the shorter intervals, the more I confused myself. I settled on a slightly slower pace which also proved to be doable. I was pulling pretty hard at the end of the last rep.

I emailed Pete to see if it's offering coaching and pacing help and hope he writes back. Either way I think I'll have fun exploring these new workouts.
Irony is the strongest force in the universe
--

33 years, 6'0", 230lbs
2K: 6:58.6 (1:44.6)
5k: 18:26.1 (1:50.6)
6k: 22:31.6 (1.52.6)
10k: 39:29.7 (1:58.4)
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Re: Pete Plan 2017

Postby nhopkins » September 14th, 2017, 2:20 pm

BPP 3.4 5000 meters @6000m pace

Felt strong today despite having little to no sleep (thank you 1yr old daughter) but once i got into i could feel the fatigue. still tried to finish strong. I'm still hitting that 4000m wall, its getting easier to fight through it but it hits like clockwork.

21:14.5 5,000m 2:07.4 169 881 21
4:13.1 1,000m 2:06.5 173 894 20
4:09.7 2,000m 2:04.8 180 918 20
4:11.4 3,000m 2:05.7 176 906 21
4:21.8 4,000m 2:10.9 156 836 21
4:18.5 5,000m 2:09.2 162 857 23
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby hjs » September 14th, 2017, 2:34 pm

nhopkins wrote:BPP 3.4 5000 meters @6000m pace

Felt strong today despite having little to no sleep (thank you 1yr old daughter) but once i got into i could feel the fatigue. still tried to finish strong. I'm still hitting that 4000m wall, its getting easier to fight through it but it hits like clockwork.

21:14.5 5,000m 2:07.4 169 881 21
4:13.1 1,000m 2:06.5 173 894 20
4:09.7 2,000m 2:04.8 180 918 20
4:11.4 3,000m 2:05.7 176 906 21
4:21.8 4,000m 2:10.9 156 836 21
4:18.5 5,000m 2:09.2 162 857 23


You start to fast, simply start at a good pace for you, which at least means, not needing to slow down. And better yet, ve able to speed up during a session.
For my training see twitter @Hjsrowing
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Re: Pete Plan 2017

Postby jans » September 15th, 2017, 4:57 am

Was (and still am) sick, but managed to get the first 6.000m done. Goal was < 2:09.0. Last 5.500 m was 2:07.5 pace.

BPP 3.1: 6.000m

Time Meters Pace Watts Cal S/M HR
25:38.7 6,000m 2:08.2 166 871 17 172
5:01.6 1,200m 2:05.6 176 906 17 160
5:05.4 2,400m 2:07.2 170 884 17 169
5:12.0 3,600m 2:10.0 159 847 16 173
5:12.8 4,800m 2:10.3 158 843 17 174
5:07.0 6,000m 2:07.9 167 875 19 184

Came across the same wall as @nhopkins :mrgreen:
Jan - age 30 ht 1m78/5'48" wt 80 kg/176 lb
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Re: Pete Plan 2017

Postby nhopkins » September 15th, 2017, 1:07 pm

@jans keep up the good work!!

BPP 3.5 6x 500m 2r @ 2:01 pace

Today i didn't want to get on the ERG, I had convinced my self that it was ok to skip today. Good thing i can see it from most rooms in my house so its hard to ignore its call. I started strong so thought i would take a stab at negative splits.... think i did pretty well. went all out on the last one to see what i had left in the tank. Im pretty darn happy i ended up doing this today.

11:40.9 3,000m 1:56.8 220 1055 25
2:00.4 500m 2:00.4 201 989 25
1:59.1 500m 1:59.1 207 1012 25
1:57.2 500m 1:57.2 217 1047 26
1:56.8 500m 1:56.8 220 1055 25
1:55.5 500m 1:55.5 227 1081 26
1:52.0 500m 1:52.0 249 1156 26
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby nhopkins » September 16th, 2017, 1:33 pm

BPP 4.1 6500m @2:07-2:09

this week I took peoples advice and started at a slower pace so that i could make it through the entire 6500m with out slowing down. I made it through my "4000m" barrier that i had been hitting all last week but hit it hard in the face at 5000m i guess i need to slow down a bit more? to that point i was able to keep a more steady pace and it felt really good but then out of nowhere i gasses out and had to struggle through the rest.

Gotta keep pushing

27:53.0 6,500m 2:08.6 164 864 20
2:11.0 500m 2:11.0 156 835 21
2:07.2 1,000m 2:07.2 170 884 20
2:07.0 1,500m 2:07.0 171 887 20
2:07.0 2,000m 2:07.0 171 887 19
2:07.3 2,500m 2:07.3 170 883 19
2:07.3 3,000m 2:07.3 170 883 20
2:07.3 3,500m 2:07.3 170 883 19
2:07.2 4,000m 2:07.2 170 884 20
2:06.9 4,500m 2:06.9 171 889 20
2:17.8 5,000m 2:17.8 134 760 23
2:09.4 5,500m 2:09.4 162 855 24
2:10.7 6,000m 2:10.7 157 839 22
2:06.8 6,500m 2:06.8 172 890 21
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby jans » September 17th, 2017, 9:48 am

Wow, all doing good guys!

Still sick. This ones from Friday. Will try the BPP 3.3 (6k) tonight.

BPP 3.2: 2 x 2.000m
Time Meters Pace Watts Cal S/M HR
16:26.3 4,000m 2:03.2 187 942 20

8:10.2 2,000m 2:02.5 190 954 18 114
8:16.1 2,000m 2:04.0 183 930 21 175

Changed my position (again). Feet 1 higher en stroke less long (from 1,33m to 1,5). So knees less further. Had the feeling that I could place more power and have more control by taken shorter strokes. Will see if that applies for the 6k also.
Jan - age 30 ht 1m78/5'48" wt 80 kg/176 lb
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Re: Pete Plan 2017

Postby jans » September 17th, 2017, 12:58 pm

BPP 3.3: 6.000m

Time Meters Pace Watts Cal S/M HR
25:34.7 6,000m 2:07.8 167 875 18 171
5:10.8 1,200m 2:09.5 161 854 18 154
5:05.8 2,400m 2:07.4 169 881 18 167
5:08.4 3,600m 2:08.5 165 867 18 172
5:09.0 4,800m 2:08.7 164 864 18 178
5:00.7 6,000m 2:05.2 178 912 19 188
Jan - age 30 ht 1m78/5'48" wt 80 kg/176 lb
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Re: Pete Plan 2017

Postby barrec » September 18th, 2017, 2:19 am

@jans and @nhopkins - bravo! Keep up the good work. It's great seeing you both being diligent to the plan and keeping the thread going :-).

PP5K 1.6 - 3x2k, 3' rest - goal ~1:46.0: so this piece is really a sub maximal 2k sandwiched between easy 2ks (around SS pace). My real goal was to negative split each 500m going from 1:47 to 1:44. It was a bit tougher than anticipated but I stayed within that range and ended with a 1:45.9. I think I'm going to keep practicing negative splits at high rates to get over the mental hump of going faster in a fast piece as it is.

Pete himself was kind enough to respond to my email and I am beyond excited to get some insight into pacing the interval pieces of the plan.
Irony is the strongest force in the universe
--

33 years, 6'0", 230lbs
2K: 6:58.6 (1:44.6)
5k: 18:26.1 (1:50.6)
6k: 22:31.6 (1.52.6)
10k: 39:29.7 (1:58.4)
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Re: Pete Plan 2017

Postby nhopkins » September 18th, 2017, 12:54 pm

BPP 4.2 3X1000m @ 2:02 pace

I like intervals...

11:55.9 3,000m 1:59.3 206 1008 23
4:02.0 1,000m 2:01.0 198 979 22
4:00.0 1,000m 2:00.0 203 996 22
3:53.9 1,000m 1:56.9 219 1052 25
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby calalli » September 18th, 2017, 1:27 pm

Great job everyone! I agree with barrec re. jans and nhopkins - you guys are working hard.

Completed week 21 of the BPP last week. I have an injured foot so instead of circuit training in the am I did a 10K strapless SS each morning, then the BPP workout in the afternoon. It was not a particularly good week, I noticed the fatigue more and more as the week progressed but I got a lot of meters in.

11/9/17 BPP 21.1 - 10000M
Time Meters Pace Watts Cal/Hr S/M
43:46.1 10,000m 2:11.3 155 831 21

12/9/17 BPP 21.2 - 4 x 1000m / 3min rest
Time Meters Pace Watts Cal/Hr S/M
15:06.0 4,000m 1:53.2 241 1128 29
3:44.0 1,000m 1:52.0 249 1156 29
3:45.6 1,000m 1:52.8 244 1138 28
3:51.2 1,000m 1:55.6 227 1079 27
3:45.1 1,000m 1:52.5 245 1144 30

13/9/17 BPP 21.3 - 4 x 8min / 2min rest
Time Meters Pace Watts Cal/Hr S/M
32:00.0 7,901m 2:01.5 195 971 26
8:00.0 1,948m 2:03.2 187 943 25
8:00.0 1,959m 2:02.5 190 954 25
8:00.0 1,981m 2:01.1 197 976 25
8:00.0 2,013m 1:59.2 207 1010 27

14/9/17 BPP 21.4 - 12000M SS r20

Time Meters Pace Watts Cal/Hr S/M
54:24.1 12,000m 2:16.0 139 778 20

15/9/17 BPP 21.5 - 5 x 1500m / 3min rest
- only 3 intervals completed before HD
Time Meters Pace Watts Cal/Hr S/M
18:20.5 4,500m 2:02.2 191 958 25
5:49.8 1,500m 1:56.6 221 1059 27
6:07.0 1,500m 2:02.3 191 957 25
6:23.7 1,500m 2:07.9 167 875 24

16/9/17 - 11737M - hit 1,000,000M for the season
Time Meters Pace Watts Cal/Hr S/M
52:00.2 11,737m 2:12.9 149 812 21

18/9/17 BPP 22.1 12000M - did the BPP session in the am, felt better for it. Tried to focus on really getting a good leg push at lower rates
Time Meters Pace Watts Cal/Hr S/M
52:25.4 12,000m 2:11.0 155 834 19
9:21.2 2,000m 2:20.3 127 736 19 124
8:44.1 4,000m 2:11.0 156 835 18 132
8:38.7 6,000m 2:09.6 161 852 18 137
8:36.6 8,000m 2:09.1 162 858 18 139
8:35.7 10,000m 2:08.9 163 861 19 141
8:29.2 12,000m 2:07.3 170 883 19 148
cal - age 55 ht 5'10" wt 205 lbs
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Re: Pete Plan 2017

Postby nhopkins » September 18th, 2017, 2:02 pm

@barrec & @calalli thank you just I gotta keep pushing, learning, and getting more consistent

BPP 4.3 6500 m @ 2:08 pace

Im still struggling around 4500m i need to get my fitness up and my mental fortitude to push through that wall. this time i was able to get through it and get back on track for the last 1000m and really push through the last 500

27:43.9 6,500m 2:07.9 167 874 20
2:08.8 500m 2:08.8 164 863 22
2:05.9 1,000m 2:05.9 175 903 20
2:06.4 1,500m 2:06.4 173 896 20
2:06.7 2,000m 2:06.7 172 891 19
2:07.5 2,500m 2:07.5 169 880 19
2:07.4 3,000m 2:07.4 169 882 19
2:06.6 3,500m 2:06.6 172 893 19
2:07.0 4,000m 2:07.0 171 887 19
2:10.5 4,500m 2:10.5 157 841 22
2:14.7 5,000m 2:14.7 143 792 25
2:16.0 5,500m 2:16.0 139 778 22
2:06.1 6,000m 2:06.1 175 900 20
2:00.2 6,500m 2:00.2 202 993 20
32 yr old 5'8 235lbs (and dropping) new to rowing
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Re: Pete Plan 2017

Postby jans » September 19th, 2017, 8:06 am

nhopkins wrote:@barrec & @calalli thank you just I gotta keep pushing, learning, and getting more consistent


+1 :wink:

nhopkins wrote:BPP 4.2 3X1000m @ 2:02 pace

I like intervals...

11:55.9 3,000m 1:59.3 206 1008 23
4:02.0 1,000m 2:01.0 198 979 22
4:00.0 1,000m 2:00.0 203 996 22
3:53.9 1,000m 1:56.9 219 1052 25


Good one! Below 2:00 :o Looking forward to that interval!
Jan - age 30 ht 1m78/5'48" wt 80 kg/176 lb
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Re: Pete Plan 2017

Postby jans » September 20th, 2017, 3:20 am

BPP 4.1: 6.500m

Time Meters Pace Watts Cal S/M HR
28:06.4 6,500m 2:09.7 160 851 18 173

5:37.1 1,300m 2:09.6 161 852 19 160
5:35.7 2,600m 2:09.1 163 859 18 171
5:38.4 3,900m 2:10.1 159 846 17 175
5:42.8 5,200m 2:11.8 153 825 17 175
5:32.5 6,500m 2:07.8 167 875 18 188

Goal was 2:08, but below 2:10 so I won't complain.
Jan - age 30 ht 1m78/5'48" wt 80 kg/176 lb
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