Pete Plan Thread

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 Thread

Postby Street » April 17th, 2018, 8:21 am

I find the 1ks a nice session, nicely done all below 2mins too.

rascott wrote:BPP 21.4 - 4 x 8min / 2min rest,

aiming for best 30min pace which is 2:09.2

Image


That's like rowing perfection, it pleases my inner OCD! :D

Back on the PP this week after taking it easy last week, feeling better now so can hopefully crack on and won't struggle on the endurance intervals.

PP1.1 8x500m/3'3r
14:22.7 - 4,000m - 28
1:48.0 - 500m - 28
1:47.9 - 500m - 27
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:46.8 - 500m - 29
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Re: Pete Plan Thread

Postby mitchel674 » April 17th, 2018, 10:52 am

That's a great session on those 500's. Nice push there on the last interval.
53yo male, 6ft, 170 lbs
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Re: Pete Plan Thread

Postby JerekKruger » April 17th, 2018, 1:16 pm

mitchel674 wrote:PP week 3. This was 4 x 1000m, r5. My target pace was to try and get under 2:00.

Image

These 4k interval sessions are interesting. Sandwiched between a 2k warm up and a 2k cool down, they make for a nice workout.


Based on that workout you should be very confident of a sub 8 minute 2k. The only things that would stop you are (i) bad pacing strategy, (ii) not having confidence in your ability (you should) or (iii) being under the weather on the test day.
Tom | 33 | 6'6" | 93kg

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Re: Pete Plan Thread

Postby RayOfSunshine » April 17th, 2018, 1:31 pm

BPP 14.5
8x 500m 2'r (target 1:54.3 for 1st 7, faster on 8th)

1) 1:54.3 @30
2) 1:54.1 @29
3) 1:53.9 @29
4) 1:54.0 @29
5) 1:53.8 @30
6) 1:53.8 @30
7) 1:53.7 @29
8) 1:49.7 @32 (I tried to keep it at 33spm but started fading with 110m to go)
47 yr old male, 5'9", 200lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 230lbs
Season goal: sub-40 10k (41:51 on 4/14/18)
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Re: Pete Plan Thread

Postby rascott » April 17th, 2018, 1:35 pm

BPP 22.2 - 4 x 2000m / 4min rest

aiming for 2:08 on the 1st three then faster on the last

Image
Robert | 48 | 6'1 | 100 kg
2K - 7:31; 5K - 22:31; 6k - 26:45; 30mins - 7111m; 10K - 42:30
Working thru PP; Started C2 rowing Nov 2017 but rowed OTW in my youth
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Re: Pete Plan Thread

Postby rascott » April 18th, 2018, 7:57 am

BPP 22.3 - 30 mins at rate 20

I find these hard despite the calorie and HR numbers

Image
Robert | 48 | 6'1 | 100 kg
2K - 7:31; 5K - 22:31; 6k - 26:45; 30mins - 7111m; 10K - 42:30
Working thru PP; Started C2 rowing Nov 2017 but rowed OTW in my youth
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Re: Pete Plan Thread

Postby mitchel674 » April 18th, 2018, 8:34 am

rascott wrote:BPP 22.3 - 30 mins at rate 20

I find these hard despite the calorie and HR numbers

Image


It is hard. I spent all of March rowing daily only at R20. Each stroke is critical and needs to be strong. This type of piece really gets you focused on your technique. No room for any sloppy strokes like at r28-30.
53yo male, 6ft, 170 lbs
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Re: Pete Plan Thread

Postby Street » April 19th, 2018, 9:13 am

Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25
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Re: Pete Plan Thread

Postby RayOfSunshine » April 19th, 2018, 2:55 pm

Street wrote:Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25

My least favorite workout so far is 1500m intervals followed by 1000m intervals.

Today, was BPP 15.2 5x750 2'r (target 1:57.3)
14:32.7 - 3,750m - 1:56.3 - 26

1:57.2 - 26
1:57.0 - 25
1:56.9 - 26
1:56.8 - 26
1:53.8 - 28 (F&D, I tried to keep the SPM above 30 but my cardio still isn't there)
47 yr old male, 5'9", 200lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 230lbs
Season goal: sub-40 10k (41:51 on 4/14/18)
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Re: Pete Plan Thread

Postby mitchel674 » April 19th, 2018, 10:41 pm

RayOfSunshine wrote:
Street wrote:Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25

My least favorite workout so far is 1500m intervals followed by 1000m intervals.

Today, was BPP 15.2 5x750 2'r (target 1:57.3)
14:32.7 - 3,750m - 1:56.3 - 26

1:57.2 - 26
1:57.0 - 25
1:56.9 - 26
1:56.8 - 26
1:53.8 - 28 (F&D, I tried to keep the SPM above 30 but my cardio still isn't there)


Agreed about the 5 x 1500m. Who thought up that one??

Nice work on the 5x750m. You really poured it on at the end.
53yo male, 6ft, 170 lbs
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Re: Pete Plan Thread

Postby mitchel674 » April 19th, 2018, 10:43 pm

Week 3 of PP and my first time doing the "waterfall". I wasn't sure what pace to target, so I settled on 2:08 which worked out pretty well.

Image
53yo male, 6ft, 170 lbs
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Re: Pete Plan Thread

Postby rascott » April 21st, 2018, 6:34 am

BPP 22.4 - 3 x 10min / 2min rest

Aiming for pace of best 30 min which is 2:09.2

Image

Felt ok - the end is in sight....
Robert | 48 | 6'1 | 100 kg
2K - 7:31; 5K - 22:31; 6k - 26:45; 30mins - 7111m; 10K - 42:30
Working thru PP; Started C2 rowing Nov 2017 but rowed OTW in my youth
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Re: Pete Plan Thread

Postby RayOfSunshine » April 21st, 2018, 11:45 am

@robert

I had the same workout today, BPP 15.3, 3x10' 2'r (target: 2:06.2 on 1st 2, faster on 3rd)

Felt strong all the way through focusing on being smooth and not spending much energy (including a gentle grip on the handle using only the ends of my fingers). When I got to the last one, I simply increased my SPM. I ended up backing it back down because I was going 1:1 with my drive:recovery.

1) 2:05.8 @24
2) 2:05.7 @24
3) 2:02.6 @25

Avg 2:04.7
47 yr old male, 5'9", 200lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 230lbs
Season goal: sub-40 10k (41:51 on 4/14/18)
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Re: Pete Plan Thread

Postby rascott » April 22nd, 2018, 5:42 am

Thanks Ray, you are going well

BPP 22.5 - 5 x 800m / 2min rest

Target 2:10.2 for 1st 4 then flat out for the final interval

Image
Robert | 48 | 6'1 | 100 kg
2K - 7:31; 5K - 22:31; 6k - 26:45; 30mins - 7111m; 10K - 42:30
Working thru PP; Started C2 rowing Nov 2017 but rowed OTW in my youth
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Re: Pete Plan Thread

Postby hobbit » April 22nd, 2018, 10:06 am

rascott wrote:Thanks Ray, you are going well

BPP 22.5 - 5 x 800m / 2min rest

Target 2:10.2 for 1st 4 then flat out for the final interval

Image


Cracking last 800, Ray. I was just thinking: "Yea, I could do that', until I saw the 1:53 :o
M 63 163cm/5' 4" 54kg/120lb
5k 21:03, 30' 7038m
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