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
10k Poster
Posts: 1563
Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » July 11th, 2018, 1:44 pm

@ Ray - I like that plan Ray. Nice work on modification of the 5K plan. That's what I've learned from so many rounds of the PP is that you can modify it pretty easy to fit a year round training plan. I look forward to seeing your progress on the longer distances! You'll be smoking me in no time!

@ Tracy - Glad you found it helpful. There are certain "lightbulb" moments that I had training. Learning when to push with the legs and not pushing off the balls of the feet was one for me. Your legs don't tire as easy, so that might have helped your last session but you're also gradually getting fitter. 4 seconds doesn't seem like a ton but that's quick improvement in 3 weeks. Just take gradual improvements and be happy! Before you know it, you'll improve drastically. When I began rowing, I had been Spinning and running for around 4/5 years, so I was in decent shape already. The lifting stuff I do is not that intense - Heavy KB swings, pushups and military presses. That's normally it unless I go to the gym on Sunday -- then I might add in a lot more lifting. I honestly don't know of many guys over 40 that lift what I would term "heavy" and also put in a lot of meters. There are a few -- Glenn that's a frequent forum contributor is one. Gammo (Paul) was doing it for a while. Most of the time, when people start lifting heavy (deadlifts, cleans, heavy squats -- the full body compound stuff), they find it too much.

Even some really top guys (Chris Ryan comes to mind, who is usually top 3/4 of the US guys over 50 at Crash-Bs) don't do a ton of heavy lifting. He's done a round of two on past Pete Plan forums with us and mentioned that he used to lift heavy but it got to be too much on him (he's like a 6:48 2K guy at over 55!). Some guys can handle it, I likely can't. I find that heavy KBs are great and easier for me to recover from than deadlifts.

Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » July 11th, 2018, 2:54 pm

mdpfirrman wrote:
Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.
I'm very interested to see how you like the 5k plan.

BPP 21.3 4x8' 2r (pace like a SS)

I targeted 1860m each interval because it's an even number. Pretty funny. I missed consistently. The higher SPM on the 3rd interval is because 18s had already gone by in the interval before I started and I had to play catch-up. It was the 1st time I had done intervals without RowPro. RowPro doesn't start the interval until you pull the handle. I don't like that about RowPro, so I'll do my intervals without RowPro going forward.
By the way, I'm at the beach for the week. It was definitely easier for me being back at sea level.

Image
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

Street
1k Poster
Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » July 11th, 2018, 6:11 pm

RayOfSunshine wrote: BPP 21.3 4x8' 2r (pace like a SS)
Those splits please my rowing OCD! :D
mdpfirrman wrote:Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.
I'm interested to hear how you get on with the 5k plan. I did look into it a while back when I started the PP again but thought I'd stick with what I knew. Keep us updated!

I had to hurry on the waterfall today as I wanted to finish in time for the match.. Just about made it but gutted about the result. :( At least I had a better go at the endurance intervals this week after failing last week, I think the slightly cooler temps are helping. Now off to sulk about the World Cup..

PP 3.3 Waterfall. Target 1:54.0
28:25.8 - 7,500m - 1:53.7 - 25
11:22.7 - 3,000m - 1:53.7 - 25
9:28.6 - 2,500m - 1:53.7 - 25
7:34.5 - 2,000m - 1:53.6 - 25

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » July 11th, 2018, 6:27 pm

Street wrote:
RayOfSunshine wrote: BPP 21.3 4x8' 2r (pace like a SS)
Those splits please my rowing OCD! :D
When I first got on the boards, I laughed at all you OCD folks. Well, it sure helps the time fly and it's not as easy as I thought.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

bob.haffner
500m Poster
Posts: 96
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » July 12th, 2018, 11:05 pm

mdpfirrman wrote:@ Andy/Bob - really nice workouts!
Thanks, Mike. Good luck with the 5k program

Cycle 2, Week 2

4 x 2000 tonight. Target was 1:57 but decided to go with 1:56. Felt pretty good. Pacing is improving

/500m Time.1
01:56.5 | 07:46.0
01:56.3 | 07:45.4
01:56.3 | 07:45.3
01:53.2 | 07:33.0

Avg: 01:55.6

EDIT: I've haven't doing anything else in the program other than the Speed and Endurance Intervals, but I am occasionally riding my bicycle and dirt bike and taking the dog for a walk every night :-)
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

m06w41
Paddler
Posts: 38
Joined: May 8th, 2018, 11:22 am
Location: Texas

Re: Pete Plan Thread

Post by m06w41 » July 13th, 2018, 1:25 pm

Week 3, Row 3. Worked on keeping feet flat, reduced stroke length overall and highlighted my lack of flexibility so will work on that. Felt uncoordinated but worked on keeping heels down and focusing on pushing from the legs.

HR was a bit higher than earlier 6k and I felt somewhat gassed though the pace was close to earlier in the week.

Image
Tracy Nolte
Male, 49, 5' 8"
Started The 24 Week Pete Plan 6/25/18 @ 197.6 lb
Current Weight 183.0
Training Log

mdpfirrman
10k Poster
Posts: 1563
Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » July 13th, 2018, 1:49 pm

@ Tracy - nice work, it takes a while to get used to but, trust me, it's better to correct now than 2 years into rowing like I had to and it will save your back in the long run and make your core much stronger.

@ Andy - nice work on the Waterfall, that's a very tough workout but mentally my favorite. Just feels good knowing each one is shorter than the last. Your intermediate intervals are solid.

@ Bob - very strong as always, nice finish on that.

Completed one week of the 5K PP. Did 3 X 2K today with 3'. This plan reminds me of the BPP if you add in the two optional days (toward the end of that plan). Honestly, it's not harder than the PP (and might be a bit easier to be honest). For me it's more sustainable longer term than the day to day intensity of the full PP.

For instance, today was 2K at SS pace, then pushing a 2K, then another SS pace 2K with 3 minutes rest in between. My middle 2K (it says you don't have to go "all out" was a 7:45 and I pushed the last 500 -- around a 1:50 pace). I did negative splits for the session. Last 2K seemed easy even with only 3 minutes rest -- 2:09 pace.

The intermediate intervals are only sets of 3. I guess the main difference (and this really isn't a difference for me) is that you're supposed to go 10K on the SS days. When I'm tired on the full PP, I'll break it up into two parts. This has actually been the hardest -- just doing the 3 distance pieces in one setting. I'd like to get to where my 3 SS sessions are at least 12K or more (up to 15K). I think it's more about AT and lactate clearance in the Pete 5K plan. I've been reading more on lactate clearance and this workout today is like the runner version of the fartlek run (but with a brief breather). I do wonder whether or not doing the 500m X 12 where you would row gently during the rests would train you better to clear lactate/lactic acid. Not sure.

There is nothing like the 4 X 2K in this or the 5 X 1500, so I think it's a good alternative to the regular PP for more long term sustainability. I didn't push too hard this week -- it's supposed to be a 12 week plan with basically 3 week cycles where you gauge your progress, track what you did and then try to improve every 3 weeks, ideally reaching a peak at 12 weeks for your 5K test.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

sdr2017
Paddler
Posts: 49
Joined: February 26th, 2017, 6:29 pm

Re: Pete Plan Thread

Post by sdr2017 » July 13th, 2018, 3:23 pm

@Mike,

Thank you for the explanation of the 5K Pete's Plan. It sounds reasonable and I may try it sometime. I have been doing SS session with an occasional interval, but not following any master plan. I have been working on improving my stroke.

Scott
1 min: 296 M; 500M 1:40.9; 1K 3:42.0; 2K 7:57.2; 5K 21:01.9; 10K 42:45.6; 30 min: 7147M

Scott
59 Yrs, 5' 7" / 179 lbs (170 cm/81 kg)

mdpfirrman
10k Poster
Posts: 1563
Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » July 13th, 2018, 10:00 pm

sdr2017 wrote:@Mike,

Thank you for the explanation of the 5K Pete's Plan. It sounds reasonable and I may try it sometime. I have been doing SS session with an occasional interval, but not following any master plan. I have been working on improving my stroke.

Scott
Good seeing you still plugging away! I have to figure out how to get through the next two weeks and then I'll start the 12 week plan. I might do the first 3 weeks (or as much as possible -- my schedule gets crazy the next two weeks at home). Should be interesting. Would love having someone else doing it too.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

bob.haffner
500m Poster
Posts: 96
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » July 15th, 2018, 2:53 pm

Cycle 2, Week 3

Time is flying by with this program. Good job to everyone putting in the work.

Target was 1:51, but went with 1:50. I'm going to start including my last times on these.

2018-06-24 | 2018-07-15
01:53.6 | 01:50.4
01:53.7 | 01:50.1
01:52.8 | 01:49.9
01:44.4 | 01:46.3

Avg
01:51.1 | 01:49.1
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

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » July 15th, 2018, 8:01 pm

bob.haffner wrote:Cycle 2, Week 3

Time is flying by with this program. Good job to everyone putting in the work.

Target was 1:51, but went with 1:50. I'm going to start including my last times on these.

2018-06-24 | 2018-07-15
01:53.6 | 01:50.4
01:53.7 | 01:50.1
01:52.8 | 01:49.9
01:44.4 | 01:46.3

Avg
01:51.1 | 01:49.1
I really like that you're showing the prior times. It shows improvement and how much you had in the tank on 6/24.

Today was BPP 21.4
12k - SS work on form.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

bob.haffner
500m Poster
Posts: 96
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » July 15th, 2018, 10:20 pm

RayOfSunshine wrote: I really like that you're showing the prior times. It shows improvement and how much you had in the tank on 6/24.

Today was BPP 21.4
12k - SS work on form.
Thanks, Ray. Yeah, I'm trying to get organized a little with tracking my progress.

On the off chance it could benefit someone else, here's a link to jupyter notebook (github) on what I have so far. It reads the data from log card export
https://github.com/bobhaffner/rowing/bl ... wing.ipynb

Nice work 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

rascott
1k Poster
Posts: 107
Joined: January 29th, 2018, 11:04 am
Location: UK

Re: Pete Plan Thread

Post by rascott » July 16th, 2018, 8:59 am

Back on the PP - will try and stay on it a few more rounds this time!!

PP 2.2.1 - Pyramid session. Average last time was 2:05.1

Image

Image
Robert | 48 | 6'1 | 97.6 kg
2K - 7:26; 5K - 20:25; 6k - 24:41; 30mins - 7154m; 10K - 42:30
Started C2 rowing Nov 2017 but rowed OTW in my youth

mdpfirrman
10k Poster
Posts: 1563
Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » July 16th, 2018, 1:30 pm

@ Robert and Bob - nice work both of you! Glad you're back Robert! Robert, have you thought about doing the 5K PP? Your strength is still very strong (likely much stronger than I am) but your cardio is lacking currently. The full PP is good for cardio but I feel meters or perhaps a plan like the 5K PP would build your cardio back quicker. Just a thought.

@ Bob - that was the 4 X 1K you did or the 4 X 2K? Either way, that's a solid average!

Did 10K yesterday continuing on to the 2nd week of the 5K PP. It's getting easier on these longer SS rows. Did 2:10.7 / 24 SPM and felt I was holding back mostly. I see some progress already. Struggled a couple of weeks ago just to do 10K straight through without a break or a breather. Got a headband too. I sweat a ton and it helps keeping the salt out of my eyes (another reason I started taking breaks on longer rows).

Today was 10 X 750/1'. One minute rest isn't much. I was wondering all weekend if I'd be better off slowly rowing between intervals for more efficient lactic acid clearance training. I think this row answered that question, my HR was still elevated until around the last 15/20 seconds or so then you go again. This felt like a fairly hard AT row.

23:15.2
6,000m
1:56.2
27

750m
1:53.1
28

750m
1:56.0
27

750m
1:55.8
27

750m
1:56.0
27

750m
1:56.6
27

750m
1:56.5
27

750m
1:58.4
26

750m
1:57.6
27

Sorry about the "cut and paste" from the logbook but here's what it ended up. Challenging but felt good to get through it. The first 3 weeks is supposed to be a benchmark of sorts. You're supposed to keep the same pace on the 750s as I did on the 500s last week (the first hard/short workout of the week on D2). Next week is 6 X 1K/1' and I'm supposed to keep this same pace. All the rows equal 6K on this day. Once you complete the first three weeks, you try to improve your avg times (like the full PP) but this is a 12 week plan.

I am feeling more confident about longer rows already.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » July 16th, 2018, 1:51 pm

Today was 5x1500. It sucked. It was worse than last time.. my HR was flying. My breathing was awful... I think I might have been holding my breath. Oh well, I will push on.
RayOfSunshine wrote:BPP 20.2
5x1500 3r
Target 2:00 pace

Image

It's been a month since the 10k TT and moving up to the mountains. I'm still way off where I was, but I need to push through. I did a 2k wu to ensure I got to 10k total for the day.
BPP 21.5
5x1500 3r
Target 2:00 pace

Image
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

Post Reply