Pete Plan 2017

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.
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Rowan McSheen
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Re: Pete Plan 2017

Post by Rowan McSheen » April 2nd, 2017, 4:17 pm

mudgeg wrote:Hard to believe really, after six months of the BPP, 118 sessions completed, I get to the last two optional sessions of Week 24 and get the flu. Felt it coming on this morning and hoped I would be able to complete a session this afternoon but had to content myself with watching the Boat Race. If we think we work hard, that's 6779m of lung and heart bursting effort.

I'll check back in when I recover......
Oh no! I wonder if it's been latent for a while, you've been reporting a few rough workouts lately?

Get well soon mate ... and don't rush back till you're properly ready.
Stu 5' 9" 175 lb (give or take a few) born 1960

hepting
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Re: Pete Plan 2017

Post by hepting » April 2nd, 2017, 10:05 pm

optimuswolf wrote:Hi all - just joined the forum and fairly new to erging. Hopefully this community will provide encouragement/pointers to meet my initial goals, which are

- Row a 7 min 2k
- Row a 40 min 10k
- Row a HM

Latest BPP results

3*2000m
Split 1 - 1:58:2
Split 2 - 1:58.1
Split 3 - 1:57.7

- 7500m - 2:00.7 - 27
- 1500m - 2:00.8 - 26
- 3000m - 2:00.8 - 27
- 4500m - 2:00.5 - 27
- 6000m - 2:01.3 - 27
- 7500m - 2:00.4 - 28
@Optimus - looks like we both have similar targets... though I suspect you will blow by me fast once you get the hang of it. If you use Rowpro let me know if you'd like to do some workouts together. Look forward to tracking progress.

I just finished Week 6 of BPP -

3X2k (static) - Definitely a challenge with these shorter pieces I can see where the normal PP will be helpful to help drive more speed after all these long sessions.
#1 - 1:54.6
#2 - 1:54.8
#3 - 1:55.5

7500 (static) 29:53.1 - avg 1:59.5

So one interesting note - I did the first 7,500 this week on slides, and the 2nd static. I have not done a long static erg in probably a year and was curious as to what the impact would be on my time. So drum roll... I did the 2nd one (static) .5 seconds faster... lol. The rate on the static averaged 4 strokes/min slower 21 versus 25. My HR was about 7bpm faster on the slides. So I guess this is what we expect - higher rates higher HR - but in the end the same watts and calories burned.
Dyson 49yo - 6'1" on a long road back to lightweight....
"<165lbs and sub 7 2k or bust!"

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Rowan McSheen
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Re: Pete Plan 2017

Post by Rowan McSheen » April 3rd, 2017, 7:17 am

Good afternoon all.

Reporting BPP week 8 optional 5th session: 3 x 1000m at same pace of previous week's 500m intervals, so target 1:58.5.
1:58.5 @ 28 spm
1:58.4 @ 29 spm
1:58.4 @ 29 spm
Pleased with that. The 1k intervals are the ones I find hardest and in general I'm weak at the high-intensity stuff so I sat on the erg with a sense of dread. In the event it went okay and I also met my own objective of holding the spm to 28/29. It was getting tough in the last 200m of the third rep but, pleasingly, I was able to ramp up to 30/31 spm and reverse a slightly fading pace. The hr told the story though, only 5 bpm off max by the end. So it will be interesting to see how much progress I can make on these.
Stu 5' 9" 175 lb (give or take a few) born 1960

IefTheChief
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Re: Pete Plan 2017

Post by IefTheChief » April 3rd, 2017, 8:15 am

paul45 wrote:Ivo that's what the pp is about "training for a 2k TT" :wink: Also as your endurance intervals come down
so will your 5k (hint) :wink:

The 5 x 1500 - 4 x 2k and 3k/2k50/2k are for to build endurance and are 5k based (hint) :wink:
In do a hard 5k every week as your hard distance = sub 20' 5k.

Your 8 x 500 - pyramid and 4 x 1k are for your 2k (hint)


Looking at that last 2k your next 5k will be good (hint).

Yes the pp is all about the 2k, ive taken out the speed intervals as i want my 5k sub 20' and it will
then i will add those back in.
@Paul, thanks again for the pointers. So based on my last 4 x 2k i should be able to do a sub 20' 5K? Should I then take my last 2k interval as a target pace?
Ivo Wentholt: 45y, 181cm, 85 kg (103 kg on 6 Jan '17, on a weight mission)
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4

Street
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Re: Pete Plan 2017

Post by Street » April 3rd, 2017, 8:58 am

IefTheChief wrote: @Paul, thanks again for the pointers. So based on my last 4 x 2k i should be able to do a sub 20' 5K? Should I then take my last 2k interval as a target pace?
http://www.machars.net/ultimate.php

Here is a handy calculator (thanks to Mike for posting it originally I think). I found it pretty accurate for myself! You plug in the distance and time and it tells you roughly what speed you'll be able to do other distances at.

Argh, that's typical Gordon. So close to the end as well!

Good work on the intervals Rowan, the 1ks are tough!

I was pleased with my pyramid this morning, I definitely have more motivation now it's getting warmer. My target from last time was 1:48.6, but this time round I was better overall instead of my last interval bringing up the average.

PP 2.1 Pyramid
14:27.7 / 4,000m / 1:48.4 / 29
0:54.3 / 250m / 1:48.6 / 29
1:48.4 / 500m / 1:48.4 / 29
2:42.6 / 750m / 1:48.4 / 28
3:37.1 / 1,000m / 1:48.5 / 28
2:43.0 / 750m / 1:48.6 / 28
1:48.7 / 500m / 1:48.7 / 29
0:53.7 / 250m / 1:47.4 / 29

Litewait
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Re: Pete Plan 2017

Post by Litewait » April 3rd, 2017, 4:44 pm

PP Cycle 2 - Week 3.1 Pyramid DF121

15:41.1 4,000m 1:57.6 32
0:59.5 250m 1:59.0 33
1:59.0 500m 1:59.0 31
2:58.5 750m 1:59.0 30
3:58.0 1,000m 1:59.0 30
2:56.4 750m 1:57.6 31
1:56.4 500m 1:56.4 33
0:53.3 250m 1:46.6 39

Last was 1:59.1 so surely an improvement, learning to like this one as the last interval I can just go wild and not worry about pace. Of course I am sure the deltas will compress as my average drops.

@gordon - get well.
@andy - not a chance I will ever catch you but its sure fun trying.
@stu - nice job, 1k's are dreadful for me though the 1.5k/2k intervals are the worst, more time for my mind to play tricks on me.
58/5'9"/152

IefTheChief
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Re: Pete Plan 2017

Post by IefTheChief » April 3rd, 2017, 5:07 pm

@Paul, thanks, that all really makes sense. I will first get a standalone 2K test then focus on the 5K with the times you suggested. First I have to get better from (probably) the same nasty belly flu as Gordon. Annoying! I feel for you Gordon :shock:

@Speed thanks for the link. I don't think it includes interval test and predictions from them though. But I know know Paul's law, which is quite a cool formula.
Ivo Wentholt: 45y, 181cm, 85 kg (103 kg on 6 Jan '17, on a weight mission)
2k: 7:24.8 | 5k: 19:39.0 | 10k: 42:05.4

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Anth_F
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Re: Pete Plan 2017

Post by Anth_F » April 4th, 2017, 9:54 am

paul45 wrote:My pleasure Ivo.



45:10.2 @ 10000 @ 2:15.5/21 (very fluffy steady).

Felt great in that so going to do the 4 x 2k/5'r tomorrow based on pushing my 5k over
the next few weeks to sub 20', takes time but it will come. Hard 5k every week should do nicely.
Paul, fitness wise what ballpark are you right now for 5k?
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

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Anth_F
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Re: Pete Plan 2017

Post by Anth_F » April 4th, 2017, 12:28 pm

Yes yes, i understand. Rowings hard enough without putting unnecessary pressure on yourself. Was just curious is all!!!

By the way, playing by ear imo is how you learn to develop your own true emotions and create your own style and sound :wink:

Many of the greats started out this way. Joan Jett is one for example! She is strictly rhythm, no bells n whistles... but she still made it into Rolling Stone 100 Greatest guitarists of all time, and for good reason.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

mudgeg
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Re: Pete Plan 2017

Post by mudgeg » April 4th, 2017, 4:55 pm

@Anth - Not quite sure how we got on to rock and roll but Joe Walsh guitarist of the Eagles is the man. Got me through many a difficult session of late.

Thanks all, by the way, feeling much recovered today after a very high fever yesterday night. Should be back in a couple of days.
Gordon, 60yo, 6', 205lbs

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Anth_F
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Re: Pete Plan 2017

Post by Anth_F » April 4th, 2017, 5:32 pm

mudgeg wrote:@Anth - Not quite sure how we got on to rock and roll but Joe Walsh guitarist of the Eagles is the man. Got me through many a difficult session of late.
Not into the Eagles but know of Joe, and his great ability. I believe he done the guitar track for the intro music to the movie The Warriors. Just for the record, it's a great riff B)

https://www.youtube.com/watch?v=R1rBQgD9yLo


Rock n Roll is in my blood B)
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

optimuswolf
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Re: Pete Plan 2017

Post by optimuswolf » April 4th, 2017, 5:46 pm

hepting wrote:
@Optimus - looks like we both have similar targets... though I suspect you will blow by me fast once you get the hang of it. If you use Rowpro let me know if you'd like to do some workouts together. Look forward to tracking progress.

I just finished Week 6 of BPP -

3X2k (static) - Definitely a challenge with these shorter pieces I can see where the normal PP will be helpful to help drive more speed after all these long sessions.
#1 - 1:54.6
#2 - 1:54.8
#3 - 1:55.5

7500 (static) 29:53.1 - avg 1:59.5

So one interesting note - I did the first 7,500 this week on slides, and the 2nd static. I have not done a long static erg in probably a year and was curious as to what the impact would be on my time. So drum roll... I did the 2nd one (static) .5 seconds faster... lol. The rate on the static averaged 4 strokes/min slower 21 versus 25. My HR was about 7bpm faster on the slides. So I guess this is what we expect - higher rates higher HR - but in the end the same watts and calories burned.
@hepting - thanks it is good to have people with similar goals, and especially as you seem to have much greater techincal knowledge of training techniques - I have no idea what static and slides are and not looked at rowPro yet. I'll keep an eye out for your updates and try to keep pace :-)

Latest update - I'm a bit disappointed with these two sessions, but its understandable given I did some heavy partying over the weekend. Rare for me but no doubt affected me.

BPP week 7 Session 1
8000m@32.30@2:01.8@25

1600@ 2:00.9 24
3200@ 2:01.8 25
4800@ 2:01.9 25
6400@ 2:02.3 25
8000@ 2:02.4 26

BPP week 7 session 2
7 *500m /2mins

#1 1:50.4 26
#2 1:50.2 26
#3 1:51.2 26 (this interval had some error in the PM - was more like 1:48)
#4 1:50.4 27
#5 1:50.2 28
#6 1:50.0 28
#7 1:47.4 29

Need to concentrate on slowing the stroke rate....
34, 175lbs, 6'1"
Started rowing Jan '17

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ChasinElk
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Re: Pete Plan 2017

Post by ChasinElk » April 4th, 2017, 8:54 pm

Excellent work by all!!!

4/1 4x1k 5mR target 1:42.5
1:42.5/30
1:42.5/30
1:43.3/28
1:43.5/29
This was a tough workout I'm guessing I was too aggressive in my target ( or I just didn't have it today) first was hard but the second rep did feel better I lost it on the 3rd rep so I backed it off for the fourth.

DB Snatch 3x5 ea arm
Bench press 3x8
Sumo rack pulls 3x5

4/2 12000m
Avg 1:59.9/21

4/3 3k/2.5k/2k 5mr target 1:50
3k 1:49.6/26
2.5k 1:49.6/25
2k 1:48.9/26
Avg 1:49.4/25

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Rowan McSheen
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Re: Pete Plan 2017

Post by Rowan McSheen » April 5th, 2017, 7:23 am

Good day all.

Optimuswolf: one way to slow the stroke rate is to count one-two at the end of each stroke before returning for the catch, instead of just doing everything slower.

Well done to wolf and elk for some great times ... one day, maybe one day ...

Gordon: we need to discuss how long a break you can take from the BPP before it lapses and you have to go back and do it again :D

Anyhoo, reporting BPP week 9 session 1: 9,000m steady. Done in two shifts with a couple of mins to stretch, take water and set RowPro again.
5000m 2:13.7
4,000m 2:15.1
Both at 21 spm. Second session slower to keep hr within UT2. Summer approaches here in the northern hemisphere and it's going to get warmer (even in foggy Albion) so keeping hr within reasonable bounds might become an issue. We'll see.

Oh, and nearly forgot to say: David Gilmour :)
Stu 5' 9" 175 lb (give or take a few) born 1960

mdpfirrman
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Re: Pete Plan 2017

Post by mdpfirrman » April 5th, 2017, 8:07 am

Going to be too hard to catch up with everything. Been head buried in my business taxes the last two days. Finally done! Feeling better now too (glad you're feeling better too Gordon!). Finally seem to be over that slight cold I got last week. I managed to get 3 sessions in last week and have started out with two solid ones (no missed sessions) this week. As long as I keep feeling this good, I'll join back on the full PP on Sunday again. Little intimidated by it. Seems like it's been years ago I did it (though it was just 7 or so weeks ago).

The "slides" that Hepting (Dyson) mentioned are like fixed metal tracks on the floor that make the C2 move back and forth, like a dynamic rower. Pretty cool accessory for the C2 that's available. When he says "static", that just means he's working the machine off the slides. You can actually stack several slides together and put several people back to back so they feel like they are rowing in a boat together (which would be awesome for a rowing gym to do that and have races!). I don't know if that's possible or not but I bet it is.

http://www.concept2.com/indoor-rowers/t ... ing-slides

You all are putting in some great times. I'll get a SS in today, hard piece tomorrow, SS on Friday and then take Saturday off and join back in on Sunday. Hoping I didn't lose a step taking the time off from the plan and "de-loading". I've been lifting / rowing on my normal interval days. The only worry I have is that perhaps I wasn't getting enough meters in (and possibly not enough AT work). We'll see when I go back to doing the intermediate intervals. There's no faking AT work. It's kind of hard to tell where I am in progress right now as it's so different heavy lifting and then going right in to rowing. Starting Sunday, I'll start separating my rowing from lifting again (either doing lifting after rowing or at a different time of the day, perhaps at night).
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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