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 paul45 » January 6th, 2017, 2:02 pm

Ben and Andy nice work, few days you will feel the love again.

On any plan if you put in the hard graft you will be faster end off, also building mental strength as rowing is mostly mental toughness, if you train and you see big gains in your fitness do not let your old pb's just sit there and then let all that hard work go to waist, put up what you have trained for, some of us are busting a gut while some do the pp then do not retest.

I did the pp years ago and pb's my 5k, 6k, 10k and 2k, only problem was I didn't listen to good advice as Pete's training got me a lot fitter than I thought ever poss, don't waist your time doing the pp unless you really want to better your pb's as it will make you very fit indeed.

Hard work in equals huge reward.

Good luck in your training to come buddy.
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 Rowan McSheen » January 6th, 2017, 2:41 pm

Good grief, this thread (like many of the blokes on it) doesn't hang around does it?

JohnAd: you're right, I don't want to overdo it because of the running, which is my main activity. As you say, I've got good cardio fitness already from decades of running.

Today: BPP week 1 3rd session, 5,000m. From Mr Marston's spiel: hold same pace as previous 5K, even as possible and no faster, focus on stroke. All done, although pace was fractionally faster at 2:13.3 vs 2:13.6 previously. Hr was lower at 118 average and peak 127 (vs 119 and 134 previously). 21-22 spm. Felt easy. My UT2 band is 110-130 so I still suspect I might be undercooking it but will be cautious for the time being as the steady states get longer.

Enjoying reading the stuff others are doing, excellent motivation!
Stu 56 y.o. 5' 9" 162 lb
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Re: Pete Plan 2017

Postby Litewait » January 6th, 2017, 5:13 pm

BPP 20.4 10,000m DF125

44:55.3 10,000m 2:14.7 143 26 143
9:06.9 2,000m 2:16.7 137 25 129
9:05.8 4,000m 2:16.4 138 25 136
9:01.4 6,000m 2:15.3 141 26 143
9:01.8 8,000m 2:15.4 141 26 146
8:39.3 10,000m 2:09.8 160 28 162

Supposed to be SS (recovery) but saw that I was in good shape to break 45'. Two days in a row bettered my best.

@gordon - saw your post yesterday that's what made me push it. I broke 45' I guess time for you to break 44' :-)
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Re: Pete Plan 2017

Postby Rod » January 6th, 2017, 5:45 pm

I'm not following the Pete Plan as such but doing some of its sessions on a weekly repeat basis in the build up to my next 2k race at the English Championships on the 4th of February so here's tonight's result;

5 x 750.3:30r. All static starts.

1) 1:45.2
2) 1:45.2
3) 1:45.1
4) 1:44.8
5) 1:43.6
Average...1:44.8.....37spm. Drag factor 130.

A full second per 500 faster than last weeks so happy with that.
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 mudgeg » January 6th, 2017, 5:54 pm

Tim - great row indeed. I was going to do 16.4 tonight which is an optional 10k but after a long day plus three days of the BPP in a row, I decided against it. Regretting that now as a minor family crisis means I'm out until Monday which I wasn't expecting. My PB is 44:05.4 @2:12.2 in Week 13, which still grates as I didn't know I was so close to sub 44.

You're getting so close, I am going to have to go for it on Monday but which time I will at least have had three days rest.
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Re: Pete Plan 2017

Postby mdpfirrman » January 6th, 2017, 6:11 pm

Too much as always to catch up. Ben - you're getting faster. 2:13 is pretty fast for that distance starting out "easy". Rod - you're a beast for a lightweight at your young age! Tim - you and Gordon are both getting much faster. I'll have to step on the gas soon to stay ahead of both of you. Nice 5K Rowan! I still focus on stroke. I did 10K today and after two years was finding myself thinking, "is my stroke decent?". Always good to think mechanics and improvement. Andy - strong as ever. Your longer work, though, is slightly better than your power for now. If you work on power I think you'd kill it. I think your cardio is very good already.

Today was just a SS row for me. The misses is sick so I ran to the store to get the ingredients for my homemade chicken noodle for her (I married a looker because I could cook! - way above my pay grade). Made my time short at the gym. Went to my "other" gym today - it's a busier one and the rower sits right in the middle of nearly everything. At my other gym, you're near the front door but kind of tucked away in the corner. This rower sits in the middle of a large LA Fitness right in the middle of all the weight equipment with the upper balcony of all treadmills and ellipticals looking down on you. I inevitably go faster at this gym as all the eyes are looking at the guy sweating profusely on the rower. I know they are all thinking, "I thought the rower was just for warming up to lift....", thus why it's in the weight section, not the cardio section at my gym. While I try to focus on my monitor, you can feel eyes staring at you on the rower when you row for around 50 minutes harder. Anyway, 10K @ 2:09 (and that was stopping twice to adjust my headphones).
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Re: Pete Plan 2017

Postby paul45 » January 6th, 2017, 6:34 pm

paul45 wrote:PP5kT @ 7k hard

2 weeks ago did 6500m @ 2:06.5 so today same pace and finish close as possible to that average.

That hurt and the wife said are you ok, couldn't speak after it but I finished it and only .1 off the ave from the 6500m 2 weeks ago.

29:33.5 @ 7000m @ 2:06.6/24

No rest still heaps of work to do, straight on to week 5 tomorrow with a steady then 10 x 750m/1'r on Sunday then it's a rest day.


Hardest row I have ever finished by a mile in all my rowing life.
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 Street » January 6th, 2017, 6:42 pm

mdpfirrman wrote:Andy - strong as ever. Your longer work, though, is slightly better than your power for now. If you work on power I think you'd kill it. I think your cardio is very good already.


I seem to struggle with the power and can't get below about 1:48 for any sort of reasonable distance. It probably doesn't help that I usually alternate climbing and lifting in the evenings and row in the mornings. I've been trying to concentrate on technique too by going strapless for warms ups and recoveries which should hopefully help.

paul45 wrote:Hardest row I have ever finished by a mile in all my rowing life.


Nicely done! :D
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Re: Pete Plan 2017

Postby paul45 » January 6th, 2017, 7:35 pm

Cheers Andy, IL just do a hard 5k every week as my hard distance, did it on the pp few years back and got faster every week, IL also increase my steady distance, sorted :D
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 Rod » January 7th, 2017, 2:46 am

paul45 wrote:PP5kT @ 7k hard

2 weeks ago did 6500m @ 2:06.5 so today same pace and finish close as possible to that average.

That hurt and the wife said are you ok, couldn't speak after it but I finished it and only .1 off the ave from the 6500m 2 weeks ago.

29:33.5 @ 7000m @ 2:06.6/24

No rest still heaps of work to do, straight on to week 5 tomorrow with a steady then 10 x 750m/1'r on Sunday then it's a rest day.

Hardest row I have ever finished by a mile in all my rowing life.


Great effort Paul well done mate, you're coming along nicely and if you are digging that deep it will pay off for you well done. Good luck with the 750's a big push there will give your fitness another step forward.
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 paul45 » January 7th, 2017, 5:50 am

So much fitness lost Rod, why didn't I push when I was fit and that's all I had to do, few months back I couldn't hold 2:22 pace after 8 min in a 30' TT.

Believe it or not it was your advice that I kept my steady rows to 8k and everything is coming down quickly,
IL keep to 8k steady and just change hard distance to 5k once a week as I'm doing 7500m of work on the ,1' reps
So not really good for 7-8k hard but great for 5k.

You will smash sub 7 come Feb Rod, you are a huge credit to the sport of rowing.
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 paul45 » January 7th, 2017, 8:41 am

Right 7k if I can't get infront of you I'm going to sneak up on you from behind lol.

PP5KT Week 5 day 1 @ 8k steady, try 2:13.0 see how you get on.

35:27.1 @ 8000m @ 2:12.9/22

2k splits

2:12.9/22
2:12.9/22
2:12.9/22
2:12.9/22

Needed that, very easy. 10 x 750m/1'rtomorrow start at ave from last time week 2 @ 2:04.0
IL start at 2:03.9 and as Rod said I really feel these are helping the fitness without question.
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 7th, 2017, 10:05 am

Nice work Paul, quickly getting fit. Sometimes the pain is part of the process! Afterward, you feel a sense of accomplishment, though.
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Re: Pete Plan 2017

Postby Slacker » January 7th, 2017, 1:59 pm

Tim, good job on the 10k. Just a few more times at that distance left in the plan, make them count.

Nice work Paul. Seems you are pretty consistent and in here most days. Not slacking off like me and only rowing 4 days a week.

BPP 18.2
4 x 2000m /4min
A month ago we only had to do 3 of these. I logged 2:09.7 average with pretty even splits on all 3 and recall it being a tough effort. This time PE was much lower and times were faster even with the 4th rep.
@2:06.9 r24
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Re: Pete Plan 2017

Postby mdpfirrman » January 7th, 2017, 5:11 pm

Huge leap Ben. That's a tough workout no matter what pace you are doing it. To jump 3 full seconds is fantastic. That workout (though I do it with 5' rest not 4' rest) is the one that makes me not fear the 2K sprint. If you do four of these intervals, one (albeit faster) is nothing...
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