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.
mdpfirrman
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Joined: January 23rd, 2015, 4:03 pm

Re: Pete Plan Thread

Post by mdpfirrman » June 13th, 2018, 3:20 pm

Yeah, I think there's something to be said both ways. I take a while to warm up and I'm just thinking this might work for me. Perhaps I'll go for it a couple of different ways. Thanks Ray/David!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
2k Poster
Posts: 245
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » June 13th, 2018, 4:01 pm

I just looked at my last 10k... I started out faster than my target, went faster... and, remembered crossing the 1/2 way point thinking my goal was now my fallback position. This lines up with what David said. You can see that 7k-9k I was dying but able to regroup for the final 1k.
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)

Street
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Posts: 170
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » June 13th, 2018, 6:47 pm

With the longer rows I always tend to negative split, it just seems to happen naturally as I get into it and it's something I've always done, even on the BPP. I think I started out slightly slower than my target but went all out on the last 2km when I did my 10km.

PP 2.3 4x2km. Target 1:53.9
30:16.7 - 8,000m - 1:53.5 - 25
7:34.5 - 2,000m - 1:53.6 - 25
7:34.5 - 2,000m - 1:53.6 - 25
7:34.4 - 2,000m - 1:53.6 - 25
7:33.2 - 2,000m - 1:53.3 - 25

These feel so much better psychologically than the 5x1500. For some reason, even though it's more distance, because it's less reps it feels easier.

bob.haffner
500m Poster
Posts: 57
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » June 13th, 2018, 10:06 pm

Hey everyone,

Man, this group puts in some work! Love it.

6/12
Rowed an easy 4k

6/13 (PP Cycle 1, Week 1)
Did the 5 x 1500 with 5 min rest. Wow, that was horrific

/500m Time.1
01:54.5 05:43.6
01:55.5 05:46.7
01:57.2 05:51.7
01:57.3 05:52.1
01:58.3 05:55.1
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

mdpfirrman
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Posts: 1533
Joined: January 23rd, 2015, 4:03 pm

Re: Pete Plan Thread

Post by mdpfirrman » June 14th, 2018, 3:10 pm

@ Andy - that's great that you like that 4 X 2K better than the 1500 X 5, I'm actually not a fan of either! One has more reps and the other more distance. Really solid workout, very consistent and impressive reps.

@ Bob - "Horrific". Yeah, I think that too when I do them. I kind of think the short sprints are fun. The intermediate are much more mentally (and physically) challenging. That looked like a very tough one. Losing ground and battling it out. Good for you finishing it. Those are the toughest to finish!


TT today for me. Was initially doing 6K (Pete Plan recommends over 5K minimum). Ended up with "plan B", 5K!! My stepson came over to pick up my granddaughter, I have several appointments and, to be honest, wasn't feeling it. First weeks of the PP at my age drain me honestly. So I did 5K in 20:03 (just barely over a 2:00 pace). For me, not a good time at all but the 5 X 1500 I think took a lot out of me. If there's one thing I find really hard about the full PP is the Intermediate and the TT days being somewhat similar. That's why on the TT day, if I need it, I'll adjust it to a low rate/restricted rate workout that's hardish, but not all out. I do the intermediate intervals all out. I don't have it in me (at this stage of my year's training) to go all out two days out of three. I'm not displeased with the effort today but I had hoped to break 20 on the 5K for sure. Been a while since I pushed a 5K though so that's part of the reason I'm doing the full PP with no race soon. I feel like it will push me a bit more on the longer distance training/AT training.

Easier SS tomorrow and then Week 1 will be done! Through the 3 hard rows this week! Yeah! :D
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » June 14th, 2018, 3:52 pm

Good Day,
Mike - its always a good feeling when those 3 days are done.

Cycle 2/ Week 2/ Day 1
10k SS at 23spm and HR<140 = 2:07/500

Quite clear my body is tired as HR was almost impossible to control towards the end, it kept spiking to 150 and I needed to slow to around 2:11 to bring it back. Well, at least its improving something. Time for a whole lot of steak and a ridiculous amount of water.

Have a great day, 5x1500 for me on Friday.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

bob.haffner
500m Poster
Posts: 57
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » June 14th, 2018, 7:45 pm

mdpfirrman wrote: @ Bob - "Horrific". Yeah, I think that too when I do them. I kind of think the short sprints are fun. The intermediate are much more mentally (and physically) challenging. That looked like a very tough one. Losing ground and battling it out. Good for you finishing it. Those are the toughest to finish!

Thanks, Mike. I'm more outta shape than I thought :-) Nice job by the way!
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

bob.haffner
500m Poster
Posts: 57
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » June 14th, 2018, 7:47 pm

jbhop5857 wrote: 5x1500 for me on Friday.
Get after it, David!
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

mdpfirrman
10k Poster
Posts: 1533
Joined: January 23rd, 2015, 4:03 pm

Re: Pete Plan Thread

Post by mdpfirrman » June 15th, 2018, 1:10 pm

SS day today. Last day of the first week. Did 8K again (minimum for the Pete Plan). Around a 2:09 average or so. Can't remember but it was brisker (for me) for a SS session because it was on the shorter side. First week done!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
2k Poster
Posts: 245
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » June 15th, 2018, 3:33 pm

BPP 20.1

12000m – This is the further you’ll have rowed in a session before. Ease into the row nice and slowly, perhaps 5 seconds slower in pace than you did the 10000m row last week. Just slowly increase the pace over the first half, and aim to be hitting that 10000m pace by about 5000m to go. If you can, keep “negative splitting” for the remainder of the distance.

The pace from the 10k TT was 2:03.4. I wasn't even close to following the plan. I started at 2:10 and dropped 2s every 2k until a little under 6k to go. Then, the focus switched to just finish this damn piece. I set the goal target at 52 min (2:10 pace) and ended up there.

The altitude and hiking are still crushing me after 2 weeks, but I'm happy I finished.
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)

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » June 15th, 2018, 5:23 pm

Good Day,

Cycle 2/ Week 2/ Day 2
5x1500 5R with spm >30

05/22/18 06/15/18
1500 154 153
1500 154 153
1500 154 153
1500 154 153
1500 150.9 148.6

Avg. 153.4 152.1

Well, I will take it. Quite happy with the progress on this with how the week is going. Right on track for what I wanted to be doing and think maybe I just need to suck it up on the SS stuff, get up earlier and get it done. We will see. Thanks for all the support from the group. 1:52 should be interesting in a few weeks.

Have a good night,

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

mdpfirrman
10k Poster
Posts: 1533
Joined: January 23rd, 2015, 4:03 pm

Re: Pete Plan Thread

Post by mdpfirrman » June 17th, 2018, 11:22 am

Forgive the "cut and paste" from my log, but with it being Father's Day, I have some plans with my stepson and grandkids. Today was W2/D1 (the Pyramid). Pete says that a good pace on this is your PB 2K time. I'm not at peak right now, so I'm not quite ready for that, but this was a decent showing today. Flat mostly throughout (which is good actually). Many make the mistake on this workout going out too fast on the first 250/500. If you do, you'll be spent when you get to the 1000/750 rounding home. Was very hard but got through it.

4,000m (Avg)
1:49.0
29
0:54.9

250m
1:49.8
30

500m
1:49.8
28

750m
1:49.3
28

1,000m
1:49.8
28

750m
1:49.9
28

500m
1:48.9
29

250m
1:41.0
34

My current PB 2K pace is 1:47.9 (I have to get used to that in my head because on the first round I was thinking 1:49 still -- my PB pace for two years). I'm still wrapping my head around 1:47 being my current 2K pace because I dropped 8 seconds off my 2K time this past year. So I still have some work to go if I want to improve on my current 7:11 2K PB. It needs to be more like 1:48.0 average. Only a second or so off of that so not too, too bad getting back into shape. When I say "getting back into shape", I only took around 3 1/2 weeks off in the last 8 months, but all of that was in late April/early May of this year with being sick, then vacation. Prior to that, I had my longest period of solid, uninterrupted training, so I shouldn't be too far off now from getting back to peak.

I probably won't lift today. I did dodge a bit of an injury this week. On Friday night, I hurt my foot/ankle a bit cutting grass (my dogs like to dig holes!). Stepped in a hole and did not feel good at all! Thought I was injured. Hurt a bit yesterday but it's better today so I got lucky.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

bob.haffner
500m Poster
Posts: 57
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » June 17th, 2018, 5:18 pm

@Mike, nice work!


Hi All,

Pacing was a bit off, but I'm dialing it in. Hey, I was breathing heavy, sweaty and tired so we'll call it a win. I'm going to try fit in more endurance this week (last week was only 4k)

PP Week 2 | Pyramid

Meters.1 /500m Time.1
250 01:45.0 00:52.5
500 01:45.0 01:45.0
750 01:45.1 02:37.7
1000 01:47.1 03:34.3
750 01:47.9 02:41.9
500 01:43.9 01:43.9
250 01:30.8 00:45.4
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

mdpfirrman
10k Poster
Posts: 1533
Joined: January 23rd, 2015, 4:03 pm

Re: Pete Plan Thread

Post by mdpfirrman » June 17th, 2018, 5:33 pm

@ Bob - man you went out fast!! Overall, really great average! What was that average? Around a 1:45? Powerful last rep!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

bob.haffner
500m Poster
Posts: 57
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » June 17th, 2018, 5:34 pm

Yep, 1:45 on the nose
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

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