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.

Pete Plan 2017

Postby mdpfirrman » January 1st, 2017, 3:26 pm

Figured it was about time to kill the August Pete Plan thread and start one for the New Year. We kicked it around and felt we'd still keep all the various PP versions in this thread - the full PP, the BPP and the 5KPP. All are welcome to join us. Not a competition, just trying to prepare for a better 2K time or 5K time (or just getting ready for the rigors of the plan or hard training with the BPP). All are pretty tough so listen to your body. A great piece of advice I read once (recommended in US Rowing Magazine by a couple of well known coaches) said to occasionally check your Resting HR in the AM. If it's creeping up on you, you're probably overtraining and need to back off a bit.

We'll also try to do some "kick off" dates where many can start the PP at the same time. Doing it with others is a lot more fun and keeps you committed to the group. The Fall thread had some really strong rowers (a lot stronger than me).

PP 8 X 500m (Full PP - Day 1 / Week 1)

1:46.8 / 30
1:46.9 / 30
1:46.9 / 30
1:46.9 / 30
1:46.9 / 30
1:46.9 / 30
1:46.7 / 30
1:49.0 / 30

1:47.1 / 30 Avg.

Felt pretty good but could tell my legs were a bit tired four or five reps in from lifting this morning. Still getting used to doing light lifting every day. Legs were really burning after 5. Last set just could not do anymore and hung on.

Goal was just PB 2K -3 (1:46.7) but could not quite get there. Would have needed a really fast last set.
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Mike Pfirrman
52 Yrs old, 5' 10" (on a good day) / 185 lbs.
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Re: Pete Plan 2017

Postby paul45 » January 2nd, 2017, 6:07 am

Bet that last rep hurt Mike, good man getting it done.

The PP5k plan has everything like the PP except speed intervals,
Hard distance, endurance intervals, steady distance,
The only one is the 1'reps, Tim male mentioned to Pete about
Increasing the distance from 6k - 7 - 7500m and I can really
Feel the difference in my fitness without question.

You just treat the 1' r reps like you would a straight piece
And not the dreaded oh it's 750m reps and try your head
Before the row has even started.
500m TT Target @ 1:29.9 ave

Sprint intervals, 250m reps Target (All reps) sub 1:29.9 ave/100% effort nothing less.
100m intervals sub 1:23 pace (All intervals) 150m intervals sub 1:26 pace (All intervals)
Good solid warm up, AT/EI, Treadmill.
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Re: Pete Plan 2017

Postby Slacker » January 2nd, 2017, 12:46 pm

BPP 17.4
2x15:00/2:00r
@2:09.7 r20

Target was supposed to be from wk 15 @2:13.9 for me. Looking at my recent rows I realized that was a little soft probably because it was done after a couple weeks off. Happy with the end result but maybe over compensated just a little.
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Re: Pete Plan 2017

Postby paul45 » January 2nd, 2017, 1:23 pm

Ben things on this forum move fast, good man on the 500's on 2'r.
Good meters in the bank today.

Yes well spotted on the 1800m rep repeats, on phase 1 @ 30:45.5 @ 7200m @ 2:08.0

Last week @ 29:47.9

I forgot to mention Mike on the 1'reps sessions they are between 7k and 7500m
2 - 2500m more than 5k so mentally you know you've gone much further at your target pace.
So 5k is much shorter than 7500m.
500m TT Target @ 1:29.9 ave

Sprint intervals, 250m reps Target (All reps) sub 1:29.9 ave/100% effort nothing less.
100m intervals sub 1:23 pace (All intervals) 150m intervals sub 1:26 pace (All intervals)
Good solid warm up, AT/EI, Treadmill.
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Re: Pete Plan 2017

Postby Litewait » January 2nd, 2017, 2:49 pm

BPP 20.1 12,000m DF121

55:02.1 12,000m 2:17.5 134 761 26 143

11:04.6 2,400m 2:18.4 132 754 25 128
11:06.2 4,800m 2:18.7 131 750 25 136
11:05.2 7,200m 2:18.5 132 754 26 145
10:56.0 9,600m 2:16.6 137 771 27 149
10:50.1 12,000m 2:15.4 141 785 27 161

Backache the whole way, didn't quite reach the pace of my 11k, way too long to sit on my pelvic bones thats for sure.

@ben - way to hop back on the train.
@paul - 15 intervals of anything, that I can't imagine.
@mike - damn close to being back in full form.
56/5'9"/172
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Re: Pete Plan 2017

Postby Rod » January 2nd, 2017, 3:22 pm

8 x 500.3':30''R (all static starts...no rolling starts);

1:42.1.......37spm
1:42.2.......37
1:42.0.......38
1:42.1.......38
1:41.8.......39
1:41.7.......38
1:41.8.......39
1:40.6.......40

Average 1:41.7 38spm, DF was 135.

I'm hoping this tells me I'm in with a chance of getting under 7 minutes for my next 2k race at the English Championships on the 5th of February.
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 gooseflight » January 2nd, 2017, 4:48 pm

Rod wrote:I'm hoping this tells me I'm in with a chance of getting under 7 minutes for my next 2k race at the English Championships on the 5th of February.

It does. You'll be well under by 5th Feb.
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M55 | 185cm | 90kg | Journeyman Erger
PBs (2004): 6:38 (2K) | 5:22.9 (mile) | 17:39.6 (5K) | 8323 (30 mins) | 36:52 (10K) | 1:22:03 (HM '05)
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Re: Pete Plan 2017

Postby paul45 » January 2nd, 2017, 6:59 pm

Litewait wrote:BPP 20.1 12,000m DF121

55:02.1 12,000m 2:17.5 134 761 26 143

11:04.6 2,400m 2:18.4 132 754 25 128
11:06.2 4,800m 2:18.7 131 750 25 136
11:05.2 7,200m 2:18.5 132 754 26 145
10:56.0 9,600m 2:16.6 137 771 27 149
10:50.1 12,000m 2:15.4 141 785 27 161

Backache the whole way, didn't quite reach the pace of my 11k, way too long to sit on my pelvic bones thats for sure.

@ben - way to hop back on the train.
@paul - 15 intervals of anything, that I can't imagine.
@mike - damn close to being back in full form.



Tim you can break that row in to 2 x 6k on 90sec rest of 2min rest but more than 2min, you will not loose anything by doing this way and same can be done on these long does it weather is too hot etc.
500m TT Target @ 1:29.9 ave

Sprint intervals, 250m reps Target (All reps) sub 1:29.9 ave/100% effort nothing less.
100m intervals sub 1:23 pace (All intervals) 150m intervals sub 1:26 pace (All intervals)
Good solid warm up, AT/EI, Treadmill.
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Re: Pete Plan 2017

Postby mdpfirrman » January 2nd, 2017, 7:34 pm

Nice work Ben - Better to go get it then go way too soft.

Paul - thanks for the tips on the PP5K. I'm still not sure I'll do that but it makes sense for me after my races.

Tim - Nice work. Consistent progress.

Rod - yes, very strong work! Especially for a 59 year old lightweight! I wish I had your cardio ability to sustain that kind of SR. Glad also to have someone doing a round with me of the PP. We're only a day or so apart now (though I'm not nearly as fast as you).
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Re: Pete Plan 2017

Postby paul45 » January 3rd, 2017, 8:16 am

Firstly I apologize for spelling errors above to Tim, my laptop is getting fixed and this thing is touch screen ahhh.

PP5kT Week 4 Day 3@ 8k steady pace 2:13/14

35:35.5@ 8000m @ 2:13.4/22

2k splits@ 2:13.4-2:13.5-2:13.4-2:13.4

Tomorrow 4 x 1550m/4'r
500m TT Target @ 1:29.9 ave

Sprint intervals, 250m reps Target (All reps) sub 1:29.9 ave/100% effort nothing less.
100m intervals sub 1:23 pace (All intervals) 150m intervals sub 1:26 pace (All intervals)
Good solid warm up, AT/EI, Treadmill.
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Re: Pete Plan 2017

Postby mdpfirrman » January 3rd, 2017, 10:04 am

Good work Paul. Very nice consistent times. You're paces are dropping rapidly.

Forgot to put in yesteday's SS work (I'm going to do a better job of tracking that this year). Was running short on time and was trying to do 50' but ended up aborting at 10K, which is fine (today is a tough row).

PP W1 D2 (Steady State Row)
43:28.9 / 10015 / 2:10.2 / 22
10:00 / 2289 / 2:11.0 / 23
20:00 / 2307 / 2:10.0 / 22
30:00 / 2311 / 2:09.8 / 22
40:00 / 2293/ 2:10.8 / 23
43:28.9 / 816 / 2:08 / 23
Felt good. Nice strong long strokes but didn't feel too hard at any time.
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Re: Pete Plan 2017

Postby McKenzie » January 3rd, 2017, 12:04 pm

Hi and Happy New Year

I am one month into PP, started rowing last Aug/ Sept, and must say I am impressed following threads and pb times people are posting.

I just did my 8*500 m (2:30) with neg splits at avg split time 1:54,1 at SR 29. I do the 5*1500 m (5:00) with neg splits at avg split time 2:03,9 at SR 29

Any thoughts on what my 2k time would be?
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016
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Re: Pete Plan 2017

Postby G-dub » January 3rd, 2017, 12:11 pm

I'd put you at 1:56/1:57 ish per 500 meter splits.
Glenn Walters: 5'-8" X 205 lbs. Bday 01/09/1962
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Re: Pete Plan 2017

Postby JohnAd » January 3rd, 2017, 12:16 pm

Happy New Year everyone!

I've probably missed a load of great workouts but since we seem to be starting off the new year with a new thread I'll keep my comments to the ones here.

Paul, setting a great example with consistent rowing through the holidays, with so many temptations to not row well done for sticking with the programme.

Mike, nice intervals especially after lifting

Rod, welcome to the group and great set of intervals to start with. I'm sure you'll be sub 7 very soon as you certainly have no shortage of power, I think the 4x1k seems a more reliable indicator than the 8x500m and I think I saw in another thread that you're still over 1:46 for those.

Tim, congrats on completing the 12k

My own training over the last couple of weeks hasn't been particularly consistent. I managed t o get a few SS sessions, 2 10ks and one hour all done at around 2:04 pace. But back at the PP07lite today

PP07Lite 3.1 5x1000m 1'r
Target 1:50 (backing off the pre-holiday 1:48.4)
01:49.8 r28
01:49.8 r28
01:49.9 r28
01:50.9 r28
01:51.5 r28
Avg 1:50.4 r28 MHR 173

So ended up 2 seconds down off the pace after a bit of a rest which is a lot more than I'd hoped. Felt very hard doing the last 2 reps, hopefully I'll get back into the grove over the next few weeks.
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Re: Pete Plan 2017

Postby HawkerD » January 3rd, 2017, 12:45 pm

Newbie rower starting the beginner petes plan. Did the 6*500 averaging 1:54 with 2 min rest. I was unsure what kind of SR I should use for the speed intervals so I went with 30. Any thoughts? Should I be aiming higher?

6'2" 215lbs, 56 y/o
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