Pete Plan Thread

[RayOfSunshine]

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

Those splits please my rowing OCD!

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.

[bob.haffner]

@ 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

[m06w41]

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.

[mdpfirrman]

@ 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.

[sdr2017]

@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

[mdpfirrman]

@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.

[bob.haffner]

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

[RayOfSunshine]

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.

[bob.haffner]

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

[rascott]

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

[mdpfirrman]

@ 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.

[RayOfSunshine]

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.

BPP 20.2
5x1500 3r
Target 2:00 pace



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

[mdpfirrman]

@ Ray - you'll have those days. You just regroup and move on. I have to remind myself that's why it's training. Training involves setbacks and pushing your boundaries. Certainly seems like you did that and you did it too. Something to be said for that!

[bob.haffner]

@Mike, great job!

@Ray, keep at it. You'll be back on track in no time

[RayOfSunshine]

Mike & Bob,

Thanks. I know it'll all work out. The cross training (adding in hiking almost daily) and altitude are crushing me. I was back in Florida for a week and had taken a few days off the erg. I went for a jog on my 2.2 mile course then my 4.3 mile course a couple days later. I took over 30s off my per mile pace on each. So, I know it'll come around when I focus on just rowing again. It's just a mental hurdle that's been tough.