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 McKenzie » January 8th, 2017, 5:33 am

Had a great weekend and lots of really slow ss and put in 5*750 m (3:30) this morning @ 1:57,1 with neg splits and SR 29. Happy with that and felt I found rythme easily as I did a proper warm up with 4*4 min (1) and 7-10 bursts at 3 min increasing my splits down to 1:55/56/57 After my warm up I had a 3 min rest.

Interesting and motivating to read all the great training put down.

I started taking Mg -which helps my muscle restittion I believe and feel much less pains and aches.

Have a good Sunday
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016
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Re: Pete Plan 2017

Postby paul45 » January 8th, 2017, 9:03 am

Very well done to everyone on there training, and yes ones effort might be slow to some but hurts for others, keep that hard work up guys and focus on your own game.

PP5KT Week 5 day 2 @ 10 x 750m/1'r start pace at average from last time 2:04.0

30:46.9 @ 7500m @ 2:03.1/25

2:04.0/25
2:03.9/25
2:03.8/25
2:03.8/25
2:03.7/25
2:03.8/25
2:03.5/25
2:03.4/25
2:02.7/25
1:58.4/25

6 days done straight so day off then back to finish week 5 on tue
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 8th, 2017, 2:11 pm

Thanks, Mike. I think it is mostly better cardio fitness as I've found a little more somewhere. Top end speeds haven't improved as much so it's not likely power.

Good work, McKenzie. It is motivating with everyone else showing their work. It's better when you understand what plan everyone is doing and especially if there are people rowing similar times as it gives you a little extra push.

BPP 18.3
30 min row
7102m @2:06.7 r24
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Re: Pete Plan 2017

Postby McKenzie » January 8th, 2017, 3:05 pm

It's better when you understand what plan everyone is doing and especially if there are people rowing similar times as it gives you a little extra push.

Thanks, I am on Pete's Plan, week 5 and day 6. I have 6 sessions per week. How would I address that in my opening -do you know? Thanks again.
Magnus McKenzie Jakobsen
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Re: Pete Plan 2017

Postby mdpfirrman » January 8th, 2017, 3:25 pm

McKenzie wrote:It's better when you understand what plan everyone is doing and especially if there are people rowing similar times as it gives you a little extra push.

Thanks, I am on Pete's Plan, week 5 and day 6. I have 6 sessions per week. How would I address that in my opening -do you know? Thanks again.


Magnus, I'm assuming that you're on the Pete Beginner Plan (based on the fact that the full PP only has 3 weeks to it and then cycles again). Just put down BPP (Beginner Pete Plan) your day - BPP W5 D6 and everyone will know where you are in your plan. I think that's what you were asking.

PP Speed Pyramid (W2 D1) 1:30 rest per 250m. Goal is PB 2K pace (for me 1:49.7)

250 / 1:49.4 / 31
500 / 1:48.2 / 29
750 / 1:49.0 / 29
1000 / 1:48.8 / 29
750 / 1:47.7 / 29
500 / 1:48.7 / 30
250 / 1:44.0 / 33

4000 / 1:48.3 / 30

Felt good overall until the 500 on the way down. Just pretty much had nothing left on the 500 on the way down. Picked it back up on the 250 though so finished strong. That was another strong effort. Starting to feel it again. Not back to my peak times but getting closer. Hopefully just in time for my races coming up.
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Re: Pete Plan 2017

Postby McKenzie » January 8th, 2017, 4:04 pm

Thanks MIke, will do that
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Re: Pete Plan 2017

Postby paul45 » January 8th, 2017, 4:23 pm

Solid training Mike and Ben.

I'm on the Pete Plan 5k Training plan.

Today's session (above) 10 x 750m/1'r is 7500m of work so 5k is 2500m less
In distance. 7 x 1k/1'r next week same pace then 12 x 600m/1'r much faster.

The endurance intervals increase every 3 weeks to be done same pace, then the pace increases.

The steady rows are the same as PP.

Hard distance my choice, I'm choosing from this week 5k restricted as I've 8 to do and will be starting the first 5k at r20 then next week r22 then the following week r24 then the following week r24 with the last 1k free rate then r26 then r26 with the last 1k free rate, same again then 5k Test.
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 8th, 2017, 4:30 pm

BPP week 1 day 4 - 20 minutes, instrux to row at slower pace than previous 5,000m ("whether your 5000m sessions have been taking you more or less than 20mins" - pffffft).

Came in at even pace 2:14.0 vs 2:13.6, 20 spm vs 21, hr v low at just 115 average (but it often is lower the day after a hard running session, as if that resets it like rebooting a pc, or is it just me?)
Stu 56 y.o. 5' 9" 162 lb
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Re: Pete Plan 2017

Postby mudgeg » January 9th, 2017, 11:21 am

@Litewait. Tim, in the nicest possible way, and to use the US vernacular, you are a complete pain in the butt. So, I saw your sub 45min 10k and couldn't let that rest so I went out today determined to do a sub 44 min 10k. I wouldn't say you nearly killed me but that was hard work old boy.

BPP Week 16 Optional Day 4, 10,000m

43:46.0 / 10000 / 2:11.3 (previous PB 44:05.4 @ 2:12.2)

Paced it at 2:13.0 for the first 5k and then brought it up to 2:12 at 9k and then gave it all I had left in the last 500m. Looking back in my log that is my best 'distance' time on the BPP since I did a 6.5k in Week 4 at 2:10.2. But of course, one is never satisfied, so now I wished I pushed it to 2:10 although in all honesty that was probably a step too far at this stage.............
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Re: Pete Plan 2017

Postby mdpfirrman » January 9th, 2017, 5:56 pm

Did 10K today at around 2:08 / 2:09 pace. Probably way too fast for UT2 but I was feeling it then. Came home and feel like garbage. Wife had a 24 hour thing this week - hope I'm not getting that. Can't keep healthy this year! Ugh! Oh well, at least it's a 24 hour stomach virus if I do catch it. Hopefully feeling better by tomorrow - 4 X 2000m won't be easy (or won't be done) if I feel like this tomorrow.
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Re: Pete Plan 2017

Postby Litewait » January 9th, 2017, 6:30 pm

BPP 21.1 10,000m DF128

44:22.0 10,000m 2:13.1 148 809 26 147
8:53.9 2,000m 2:13.4 147 805 26 135
8:54.9 4,000m 2:13.7 146 802 26 141
8:57.0 6,000m 2:14.2 145 798 25 145
8:55.4 8,000m 2:13.8 146 802 26 151
8:40.9 10,000m 2:10.2 158 843 27 165

Screw Pete, he said start out 2 seconds slower, no way. Last run was best ever at 2:14.7, shattered that with a 2:13.1. Thought I'd never break 45' now 44' is in sight.

@mike - hope you don't get the bug again.
@paul - great things as always.
@ben - you should slack more, doesn't seem to affect you!
@McK - keep posting, nice to have a new guy on the block.
@gordon - just blown away. you killed it!!! That being said, I AM the pain in your bum so get used to it. Now who's next you breaking 43' or me breaking 44' ? The guy that trained my college hockey team said you alway skate faster when you are being chased, so every speed drill we did was with someone chasing you. I am chasing you so we will see how that works. If I stop posting, you know I died, otherwise I am after you.
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Re: Pete Plan 2017

Postby Street » January 9th, 2017, 6:38 pm

mdpfirrman wrote:Hopefully feeling better by tomorrow.


Fingers crossed! Everyone around me seems to be dropping like flies at the moment.

Litewait wrote:Screw Pete, he said start out 2 seconds slower, no way. Last run was best ever at 2:14.7, shattered that with a 2:13.1. Thought I'd never break 45' now 44' is in sight.


You'll smash 44 next time, only 22 seconds in it!

It was the one I was dreading today, the 12km. I was trying to do 48mins but couldn't quite manage it, I did do it straight after a weights session though. Just getting my excuse in there. :D

48:08.5 / 12,000m / 2:00.3 / 24
9:49.8 / 2,400m / 2:02.8 / 24
9:43.2 / 4,800m / 2:01.5 / 24
9:35.6 / 7,200m / 1:59.9 / 24
9:33.7 / 9,600m / 1:59.5 / 24
9:26.3 / 12,000m / 1:57.9 / 24
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Re: Pete Plan 2017

Postby mudgeg » January 9th, 2017, 6:47 pm

@Litewait - Tim, another great 10k. Sub 44 has got to be your target now. I stuck on 44 + for a few weeks before I broke through. I definitely would like sub 43 by the end of the Plan but the real monkey I would like off my back is a sub 8 for 2k.

And you are absolutely right about the driving force - I was a very good rugby player in my youth and the only thing that kept me going on those solo dark winter evening training runs was the absolute determination not to let the other guy get my place in the 1st XV.
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Re: Pete Plan 2017

Postby G-dub » January 9th, 2017, 7:58 pm

Great stuff LW and Gordon! You got it rolling now. Keep it going! Who knows where you'll end up.
Glenn Walters: 5'-8" X 205 lbs. Bday 01/09/1962
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Re: Pete Plan 2017

Postby McKenzie » January 9th, 2017, 10:29 pm

Good morning folks

Currently I am on PP and getting some start up help from Pete which helps a lot. From beginning of March I will start BPP w9d1 :o

I often put great, and sometimes unrealistic, goals for myself, and this time my target is a sub 7 before February 2018.

I did SS yesterday and suddenly found myself entring 5* 1 min (1) on the PM and got 1:50,5 whithout too much effort really. Nowadays, I do no weights but as soon as I start BPP I will put in 1 day per week of weights and 1 day of stretching/ yoga excercises. Up till then I am rowing 6 out of 7 days.

Today is SS again and tomorrow 5k @ target 2:04-06. Norway is under the flu attack and so far I am dodging it.

Have a good day :D
Magnus McKenzie Jakobsen
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