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.
rascott
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Re: Pete Plan Thread

Post by rascott » March 13th, 2019, 9:55 am

PP 2.3 - 4 x 2000m / 5min rest
used my average from 20 Nov (2:02.8) for the first 3 intervals then fast as poss in the last.
Enjoying the PP again!

Image
Robert | 49 | 6'1 | 98.5 kg (217 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » March 13th, 2019, 11:22 am

rascott wrote:
March 13th, 2019, 9:55 am
PP 2.3 - 4 x 2000m / 5min rest
used my average from 20 Nov (2:02.8) for the first 3 intervals then fast as poss in the last.
Enjoying the PP again!

Image
Nice session, Robert. You had quite a bit left in the tank for that last 2k.

BPP 9.1 for me. 9000m at 2:17, r20. I tried to keep my HR below 150 but it rose above and went up to 155 in the last 3k despite my efforts to slow my pace. I suspect I was a bit dehydrated.
54yo male, 6ft, 162lbs

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 13th, 2019, 1:09 pm

BPP 4.4 6000m

Time Meters Pace Watts Cal/Hr S/M
24:54.3 6,000m 2:04.5 181 923 21 160
4:12.3 1,000m 2:06.1 174 900 19 154
4:08.7 2,000m 2:04.3 182 926 21 154
4:07.8 3,000m 2:03.9 184 933 22 157
4:10.5 4,000m 2:05.2 178 913 22 161
4:12.2 5,000m 2:06.1 175 900 21 164
4:02.7 6,000m 2:01.3 196 974 22 174

Started out 1 sec faster than my previous 6500m session a few days ago. Felt pretty strong for the first half so pushed the pace a little. HR crept up so had to back off on the 4th and 5th splits, but kicked it up for the final 1k. Finished at a slightly higher HR than I'd planned, but happy with the progress so far.
47/m/6'4" 206 lbs

rascott
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Re: Pete Plan Thread

Post by rascott » March 13th, 2019, 1:57 pm

mitchel674 wrote:
March 13th, 2019, 11:22 am
rascott wrote:
March 13th, 2019, 9:55 am
PP 2.3 - 4 x 2000m / 5min rest
used my average from 20 Nov (2:02.8) for the first 3 intervals then fast as poss in the last.
Enjoying the PP again!

Image
Nice session, Robert. You had quite a bit left in the tank for that last 2k.

BPP 9.1 for me. 9000m at 2:17, r20. I tried to keep my HR below 150 but it rose above and went up to 155 in the last 3k despite my efforts to slow my pace. I suspect I was a bit dehydrated.
Thanks! I think the improvements will get smaller from here on in.
Are you doing the BPP again?
Robert | 49 | 6'1 | 98.5 kg (217 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » March 13th, 2019, 4:02 pm

rascott wrote:
March 13th, 2019, 1:57 pm


Thanks! I think the improvements will get smaller from here on in.
Are you doing the BPP again?
Yes. I started a weight training plan 6 months ago and backed off my rowing down to only 5k three times a week as a warm up. This was just not enough rowing for me. I've restarted the BPP as a way to have a regimented plan I could follow to complement my twice weekly weight training. Working out pretty well thus far.
54yo male, 6ft, 162lbs

Studentrower
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Re: Pete Plan Thread

Post by Studentrower » March 13th, 2019, 6:06 pm

second week of Pete plan! Did the pyramid workout for the first time. I don't know. Maybe I'm doing it wrong but it didn't feel all that great to me. I averaged 1:48 at rate 30. Maybe I didn't push myself hard enough but the rest seemed really very excessive. Especially those 6 minutes after the 1000m I just felt I only needed 3 mins. Should I have pushed harder?

Did the last 250m at 1:40 w r30, I was pushing hard then.

My base training been really good lately. I'm feeling very fit, I easily got 2:16 pace yesterday for an hour and I'm feeling like that's going to drop to 2:10 really soon.
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hjs
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Re: Pete Plan Thread

Post by hjs » March 14th, 2019, 5:10 am

Studentrower wrote:
March 13th, 2019, 6:06 pm
second week of Pete plan! Did the pyramid workout for the first time. I don't know. Maybe I'm doing it wrong but it didn't feel all that great to me. I averaged 1:48 at rate 30. Maybe I didn't push myself hard enough but the rest seemed really very excessive. Especially those 6 minutes after the 1000m I just felt I only needed 3 mins. Should I have pushed harder?

Did the last 250m at 1:40 w r30, I was pushing hard then.

My base training been really good lately. I'm feeling very fit, I easily got 2:16 pace yesterday for an hour and I'm feeling like that's going to drop to 2:10 really soon.
Why would the rest be long if you don,t need it? You give the answer yourself.
For my training see twitter @Hjsrowing

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Re: Pete Plan Thread

Post by Studentrower » March 14th, 2019, 10:35 am

Why would the rest be long if you don,t need it? You give the answer yourself.
Well the plan advices to go at 5k pace. I went considerably faster than that, so I still don't get the amount of rest. Next time I think I'd better go at 2k pace. I'm just learning these workouts I've never done a pyramid so still trying to figure out what feels right to me.
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hjs
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Re: Pete Plan Thread

Post by hjs » March 14th, 2019, 10:48 am

Studentrower wrote:
March 14th, 2019, 10:35 am
Why would the rest be long if you don,t need it? You give the answer yourself.
Well the plan advices to go at 5k pace. I went considerably faster than that, so I still don't get the amount of rest. Next time I think I'd better go at 2k pace. I'm just learning these workouts I've never done a pyramid so still trying to figure out what feels right to me.
:idea: thats absolutely wrong, its a good bit below 2k pace. That said, its clear you have a lot to gain, so easing in the plan is a good Idea.
Most people find the piramide tough to pace. But the difference in lenght and long rest are ment to go hard and to not evenly pace the pieces.

But again, common, you have 4k divided, with big rest inbetween and 5k pace should be goalpace? Thats Warm up pace for stuff like that. :wink:
For my training see twitter @Hjsrowing

ukaserex
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Re: Pete Plan Thread

Post by ukaserex » March 14th, 2019, 12:54 pm

I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » March 14th, 2019, 1:37 pm

ukaserex wrote:
March 14th, 2019, 12:54 pm
I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?
Why take a step back just because you hit an off day (for whatever reason)? Your target pace was chosen base on your prior performance. I would use that same target pace then next time you attempt that piece.
54yo male, 6ft, 162lbs

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hjs
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Re: Pete Plan Thread

Post by hjs » March 14th, 2019, 1:44 pm

ukaserex wrote:
March 14th, 2019, 12:54 pm
I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?
The rough idea is, if you reach a point where you are not able to improve and start missing targets, you reset and dail back 2/3 seconds and from there ramp up again.

If its a first time and there are reasons for not feeling on top, try again a next time, missing a target every now and than is no problem, you WANT to reach that point, you have reached your current max. Missing targets left, right and centre is ofcourse wrong. At that point a step back is wise. Not for nothing most people only do 2/3 rounds of the plan. Real beginners often can do more rounds.
For my training see twitter @Hjsrowing

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 15th, 2019, 12:32 pm

BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173
47/m/6'4" 206 lbs

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » March 15th, 2019, 1:01 pm

scottsaz1 wrote:
March 15th, 2019, 12:32 pm
BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173
My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.
54yo male, 6ft, 162lbs

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 15th, 2019, 2:18 pm

mitchel674 wrote:
March 15th, 2019, 1:01 pm
scottsaz1 wrote:
March 15th, 2019, 12:32 pm
BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173
My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.
Thanks for this. My next 7000m in a few days I'll back off a little and see how that feels. My UT1 band is 146-155, so coming in just over that. The ego plays tricky games though and urges me to pick up the pace :)
47/m/6'4" 206 lbs

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