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.
Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » February 13th, 2018, 5:09 pm

JerekKruger wrote:
mdpfirrman wrote:@ David - if you're checking the thread, tell us all how you're doing. Hopefully, things are getting/feeling better!
Seconded. Would love to hear from you David.
Yep, thirded. Hope you are OK David. You will soon make up for the time off the erg when you recover.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » February 13th, 2018, 5:57 pm

I did this one first thing in the morning fasting after a late night out at a hockey game. Lousy excuse, but that's all I got.
@mitchel674 - Thanks for the :lol: :lol: :lol: on this one. I am sure the hockey game and night out was worth it. Life is for the living! Also, going head-to-head on the 4x1000m you would win. I have 5:00 RI and you only get a 3:00 RI.

@Marius - Thanks for the kudos. That is one smokin' pyramid session. Great pacing.
@RowerGal - when are you planning on doing a 2k? That 4x1000m really suggests you'll be able to smash your current PB and get very close to 8 minutes.
@JerekKruger - Thanks. I hope you are right! I am traveling Wed-Sunday this week (will still row) so I will TT one day early next week after I return home to my basement erg. Hoping for a 2:01.5 avg at least for the TT.
54 y/o, Female, 5'10", 142#, Fitness Matters
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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » February 13th, 2018, 11:17 pm

RowerGal wrote:
@RowerGal - when are you planning on doing a 2k? That 4x1000m really suggests you'll be able to smash your current PB and get very close to 8 minutes.
@JerekKruger - Thanks. I hope you are right! I am traveling Wed-Sunday this week (will still row) so I will TT one day early next week after I return home to my basement erg. Hoping for a 2:01.5 avg at least for the TT.
I'm getting fired up about your TT. I'm hoping you go sub 8!! When did you do your last 2kTT?
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 105kg/231lbs
Season goal: sub-40 10k (41:10 on 5/30/18)

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jackarabit
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Re: Pete Plan Thread

Post by jackarabit » February 14th, 2018, 12:36 am

In bocca di lupo, RG! Your 18 weeks of Pete Plan says you’re prepared and a few days of lighter erg work is good. On the day the wolf will bite. Stay hungry and bite back! :twisted:
There are two types of people in this world: Those who can extrapolate from incomplete data

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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » February 14th, 2018, 12:21 pm

After traveling 2 days for work and gaining 5lbs, it felt good to get back on the erg.

BPP 8.1
37:56.5 8,500m 2:13.9 23 151
300m 2:16.1 24 125
600m 2:15.8 23 132
900m 2:16.6 24 137
1,200m 2:16.0 24 138
1,500m 2:15.1 24 143
...
4,800m 2:13.8 22 155
5,100m 2:13.8 22 156
5,400m 2:15.1 21 157
5,700m 2:13.8 22 158
...
8,100m 2:13.5 22 167
8,400m 2:07.0 24 170
8,500m 2:00.0 28 172
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 105kg/231lbs
Season goal: sub-40 10k (41:10 on 5/30/18)

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » February 14th, 2018, 1:59 pm

@RowerGal - I feel like you could go sub 2:01 based off the sessions you've posted.

Pete Plan 1.3:

5x1500m/5r - 26:51.9 - 1:47.4 - 26.7

1500m - 5:25.7 - 1:48.5 - 26.0
1500m - 5:24.5 - 1:48.1 - 25.9
1500m - 5:23.7 - 1:47.9 - 26.3
1500m - 5:23.0 - 1:47.6 - 26.4
1500m - 5:15.1 - 1:45.0 - 29.1
r: 1453m

I planned to take this easy, shooting for sub 1:50, but ended up going harder. Ignoring the final interval this was still slower than the last time I did this session, where I went sub 1:48 on the first four, however my final interval this time was significantly faster and the averages ended up being very similar (1:47.3 last time). So much for taking the longer stuff easy :lol:
Tom | 33 | 6'6" | 93kg

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mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » February 14th, 2018, 2:42 pm

JerekKruger wrote:@RowerGal - I feel like you could go sub 2:01 based off the sessions you've posted.

Pete Plan 1.3:

5x1500m/5r - 26:51.9 - 1:47.4 - 26.7

1500m - 5:25.7 - 1:48.5 - 26.0
1500m - 5:24.5 - 1:48.1 - 25.9
1500m - 5:23.7 - 1:47.9 - 26.3
1500m - 5:23.0 - 1:47.6 - 26.4
1500m - 5:15.1 - 1:45.0 - 29.1
r: 1453m

I planned to take this easy, shooting for sub 1:50, but ended up going harder. Ignoring the final interval this was still slower than the last time I did this session, where I went sub 1:48 on the first four, however my final interval this time was significantly faster and the averages ended up being very similar (1:47.3 last time). So much for taking the longer stuff easy :lol:
Tom, you crushed that last one. Quite a bit left in the tank!
53yo male, 6ft, 162lbs

RWAGR
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Re: Pete Plan Thread

Post by RWAGR » February 14th, 2018, 3:59 pm

Awesome Tom.

Been a little sick recently and two trips to Asia in consecutive weeks so have backed off. Failed a couple of distance pyramids. Had an easy 3x20'/2 today at 18-20-18. Was harder than usual because it's Ash Wednesday so full fasting through dinner time. Will rest tomorrow and going to do a 2k Friday. This isnot for PB, just to see where I am currently- I'll probably do Pete's 5k training plan 3x2k/5, where reps 1 and 3 are SS and rep 2 is sub-maximal.
Rob, 34, 6'1"/ 185cm , 233lb/ 105.7kg
2k: 6.56.3
5k: 18.24.9
30': 7968
10k: 38.29.0

KarenB50
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Re: Pete Plan Thread

Post by KarenB50 » February 14th, 2018, 4:27 pm

Hi first post on here so a brief intro....I'm about to hit 50 this year and am a very over weight and unfit female, although have dogs so regularly go out for good beach/forest walks. I haven't done any forced exercise for about 25 years and the weight has gradually crept up over that time!

I got a rower a couple of weeks ago (not a Concept2, but hopefully that will be my next step if manage to stick with this) and found this forum and the Pete Plan. I'm following the beginner plan and am going to do the first week 2 or 3 times whilst I'm finding my stride.

I'd like to join this thread to get some feedback/encouragement but don't know where to start with all the numbers!

So far these have been my times, am I looking ok for a total beginner? I'm keeping the resistance fairly low at the moment but not on the lowest setting.

Week 1
4000 30:39 - (couldn't manage 5k)
6 x 500m / 2min rest 21:36
5000 35:01

Week 2 - so far this week
5000 35:28
6 x 500m / 2min rest 18:23

Thanks for any feedback :)

Street
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Re: Pete Plan Thread

Post by Street » February 14th, 2018, 6:26 pm

Nicely done Tom, I was on the same session today and you put me to shame, especially that last rep! :D

PP 1.3
5x1500/5'r
7,500m / 1:55.4 / 25
1,500m / 1:55.6 / 26
1,500m / 1:55.6 / 25
1,500m / 1:55.6 / 25
1,500m / 1:55.5 / 25
1,500m / 1:55.0 / 25

1:55.9 was my target but I felt good so thought I'd go for it a bit on each rep, quite please I did and I still had a bit left to push more on the last one.

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » February 14th, 2018, 8:30 pm

I'm getting fired up about your TT. I'm hoping you go sub 8!! When did you do your last 2kTT?
@RayofSunshine - Thanks. Sub-8 would be nice, but may be a little aggressive. My last 2KTT was last month on January 5th. My goal is to break that time tho! I assure you I will give it my all and report back. BTW, how did you gain 5 lbs in 2 days!?
@jackarabit - I had to look up the Italian, but thank you! Will be ready to :twisted:
@RowerGal - I feel like you could go sub 2:01 based off the sessions you've posted.
@JerekKruger - Appreciate the insight. Physical readiness is rarely the problem for me - it is that rock between my ears that needs polishing to pull that off. Plan to start around 2:01.7ish and descend from there. Nice 1500s today. Rating up looks good on you. :)
@RWAGR - Hang in there. Just start where you are ...

Todays session of 35 mins: SR20 x 10mins; SR22 x 5mins.
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54 y/o, Female, 5'10", 142#, Fitness Matters
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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » February 14th, 2018, 10:55 pm

RowerGal wrote: @RayofSunshine - Thanks. Sub-8 would be nice, but may be a little aggressive. My last 2KTT was last month on January 5th. My goal is to break that time tho! I assure you I will give it my all and report back. BTW, how did you gain 5 lbs in 2 days!?
5 lbs = 2 days at a work conference which had a lot of really good food. I am down 15 lbs since starting BPP & eating better, so a bad day makes a dent. I happened to have 2 really bad days. :roll:
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 105kg/231lbs
Season goal: sub-40 10k (41:10 on 5/30/18)

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » February 15th, 2018, 1:24 am

KarenB50 wrote:Hi first post on here so a brief intro....I'm about to hit 50 this year and am a very over weight and unfit female, although have dogs so regularly go out for good beach/forest walks. I haven't done any forced exercise for about 25 years and the weight has gradually crept up over that time!

I got a rower a couple of weeks ago (not a Concept2, but hopefully that will be my next step if manage to stick with this) and found this forum and the Pete Plan. I'm following the beginner plan and am going to do the first week 2 or 3 times whilst I'm finding my stride.

I'd like to join this thread to get some feedback/encouragement but don't know where to start with all the numbers!

So far these have been my times, am I looking ok for a total beginner? I'm keeping the resistance fairly low at the moment but not on the lowest setting.

Week 1
4000 30:39 - (couldn't manage 5k)
6 x 500m / 2min rest 21:36
5000 35:01

Week 2 - so far this week
5000 35:28
6 x 500m / 2min rest 18:23

Thanks for any feedback :)
As a total beginner the only thing you need to worry about is technique and staying committed. Already you have reached a massive milestone in rowing 5k, and your rest is less for the interval sessions so you are definitely doing well.

The numbers will improve over time so don't worry about them and have fun following the plan. There are some very knowledgeable and helpful people on here that will help every row of the way
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

-marius-
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Re: Pete Plan Thread

Post by -marius- » February 15th, 2018, 5:06 am

@JerekKruger - Nice session, not easy to hold back on sessions like that :lol: Great sprint to finish :)
@Street - Very good, smashing you target on every rep :D
@RowerGal - Quality low rate meters B)


Have caught a mild cold so only did a terrible 500m for the Tour de Skierg yesterday and a low rate session today. Plan is 4x2000m tomorrow but not sure if that is a good idea right now :cry: Having a small kid in the house I feel like I have had a constant running nose for the last 6 months.
Anyway..todays low rate session, alternating between 18 and 20SPM, same focus as all low rate sessions; trying to row as relaxed as possible.
Time Meters Pace Watts Cal/Hr S/M
45:00.0 12,071m 1:51.8 250 1160 18
9:00.0 2,396m 1:52.6 245 1141 18
18:00.0 2,440m 1:50.6 258 1188 20
27:00.0 2,397m 1:52.6 245 1142 18
36:00.0 2,442m 1:50.5 259 1190 20
45:00.0 2,397m 1:52.6 245 1142 18
41y/o, 187cm, 91kg - started rowing Jan 2017
PBs: 500m 1:23.5 -- 1K 2:59.5 -- 2K 6:17.0 -- 5K 16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 368m -- 4' 1306m -- 30' 8659m

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » February 15th, 2018, 5:43 am

@Karen - welcome to the thread and the Pete Plan. As Stu (Dangerscouse) says all that's important as a beginner is technique (Concept 2 has these useful pages http://www.concept2.co.uk/indoor-rowers ... que-videos and http://www.concept2.co.uk/indoor-rowers ... mon-errors) and developing the habit of rowing regularly. Times will improve by themselves and, if you decide to go that route, you can work on getting as fast as possible down the line.

A note: the times on a non-Concept2 rower aren't directly comparable to times on a Concept2 rower, since the method for calculating speed for each will be different. This isn't me trying to tell you you must get a Concept2*: if you're happy with your rower then that's great. The important thing is, of course, getting exercise (regardless of machine).

*Though if you feel inclined I'd encourage you to do so as they're brilliant machines. Buy one second hand (on Ebay or otherwise) as you'll save yourself a fair bit and they age incredibly well (try to get one that was owned by an individual rather than a gym).

@Mitchel - thanks, it felt good to go that fast on the final rep (last 250m were sub 1:40). I've got to be careful though as I've burnt out on the Pete Plan several times before and don't want to do so this time round. That's why I was planning on taking it easier on the endurance intervals, but that kinda went out the window. Will have to be really careful on next weeks 4x2000m: that one's a killer.

@Rob - thanks, and sorry to hear you've been ill. I imagine the travelling hasn't helped that. Hope you get better soon.

@Street - thanks, very nice session yourself. It's a fun one isn't it.

@RowerGal - yeah, I know that feeling. The mental aspect is really tough with rowing and is definitely something I need to improve. Hopefully you'll have a good day both physically and mentally.

@Marius - thanks. For whatever reason I couldn't seem to hold 1:49s - at rate 25 I'd drop to 1:50, and at rate 26 I'd be at 1:48 - so, wanting to go sub 1:50, I ended up cruising at 1:48s. Then I couldn't help myself trying to beat my previous time with each interval. I'll definitely have to be more careful on the 4x2000m though, that one really punishes me if I hit it too hard.
Tom | 33 | 6'6" | 93kg

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