Pete Plan 2017

[grandon]

[/quote]

I agree that going by the average pace of the 3x2000 is a good strategy, even if you blew up and had to slow way down. So, let's say that you averaged 1:55 for the first interval and 2:05 for the next 2. The avg pace would be around 2:01.7. Today, I'd advise you to do the first 3 intervals aiming between 2:01 and 2:02. Then try to go faster in the fourth one. Maybe even do the first 1000m of the fourth one at 2:00 and try to do the last 500m at 1:52 like you did for your 7x500.

The important concept is to succeed with the workouts. The training effect whether you average 2:01 or 2:02 is going to be almost identical, but the mental setback of failing at 2:01 is much worse. By using the average from the last outing as your target and trying to finish strong, you can leave the session feeling like a million bucks.[/quote]

This week I 'cheated' and I did the same workout twice. I did the workout before reading this comment and I think i started too fast so I was spent for the rest of the session. I started at 1.57/8 but i have to slow down after 1,000m so I ended at 2.00, then I did 2.07 as average. All at R22.

Yesterday I started a 2.01 R19 and managed to do the 4 sets at 2.01 R19. On third set I struggled a bit to finish at the same pace so I decided to start the 4th one at 2.03/2.04 and I finished the last 500m below 2.00m (not 1.52!), The average was 2.01 as well.

quite (very) happy.

Let's see what would happen with the 800m this week.

[jbhop5857]

Good Morning,
Feeling good today.

Cycle 3/ Week 1/ Day 6
Steady State at 25spm and HR <145. 27722 meters @2:09.9/500

Off on Monday, but ready to rock week 2.

Thanks

David

[JerekKruger]

Pete Plan 1.5:

5000m - 18:26.0 - 1:50.6 - 25.4SPM
1000m - 3:42.4 - 1:51.2 - 25
2000m - 3:43.4 - 1:51.7 - 25
3000m - 3:42.1 - 1:51.0 - 25
4000m - 3:42.0 - 1:51.0 - 26
5000m - 3:36.2 - 1:48.1 - 26

Warm up: 3598m

Nice 5k and a PB. I've got plenty more in the tank so next week (and perhaps the week after too) I'll hopefully PB again.

[OtwSL]

Pete Plan 1.5:

5000m - 18:26.0 - 1:50.6 - 25.4SPM
1000m - 3:42.4 - 1:51.2 - 25
2000m - 3:43.4 - 1:51.7 - 25
3000m - 3:42.1 - 1:51.0 - 25
4000m - 3:42.0 - 1:51.0 - 26
5000m - 3:36.2 - 1:48.1 - 26

Warm up: 3598m

Nice 5k and a PB. I've got plenty more in the tank so next week (and perhaps the week after too) I'll hopefully PB again.

Great job Tom. Smashed that last time. Hopefully that's what I'll do with my 5k when I come round to it!

[JerekKruger]

Great job Tom. Smashed that last time. Hopefully that's what I'll do with my 5k when I come round to it!

So long as you stick to your race plan and your goal isn't overly ambitious I have no doubt you'll do just that Scott!

[RWAGR]

@Tom- great 5k effort, congrats. Are you doing PP to build towards a specific 2k race?


@Scott- it is really fun reading along as you progress so rapidly in technique and time. With your height and your muscle building years ahead of you, if you stick to this you have the opportunity to get some great times. Keep it up!

[mitchel674]

Week 11 BPP starts with a 10k SS piece. My longest row and an intimidating distance for me. I was pleased with the first 8k at 2:14 but dragged on the last 2k and finished with an overall 2:15 pace. Felt good just to finish.

[JerekKruger]

@Tom- great 5k effort, congrats. Are you doing PP to build towards a specific 2k race?

Thanks Rob. I am fairly confident I can beat it by a bit yet. All those bad 30 minute sessions started out with pretty strong first 20 minutes.

Not really. I'm planning on doing a 2k test after this cycle of the Pete Plan to give me a benchmark for my training going forward as it's clear to me that my old one is a bit slow. I'm thinking of using BRIC next year as a focus for my training, and possibly going to a few smaller events too if they convenient, but for now my main aim is just to get good scores in the online rankings (90th percentile for as much as possible).

Have you got any plans to race?

[RWAGR]

No short term plans. It's hard with my schedule to commit to a race date (travel like crazy for work and 3 kids under 4). My goal for this year was to row a sub-7 2k, which I did (just). In 2018 I'd love to row a 8000 30', so trying to recalibrate my training for that (higher rating and more work on "easy" days but reducing speed work to 1-2 sessions per week).

[JerekKruger]

I'm lucky in that I'm writing up my PhD, which gives me a beer flexible schedule to work round. I imagine fitting in training around a proper job will be a lot harder.

I've got no doubt that you'll reach 8k for 30 minutes long before the end of the year. I suspect your not that far off now.

[OtwSL]

So long as you stick to your race plan and your goal isn't overly ambitious I have no doubt you'll do just that Scott!

Thanks! Target at the moment is sub 19. Hopefully that is not over ambitious!

@Scott- it is really fun reading along as you progress so rapidly in technique and time. With your height and your muscle building years ahead of you, if you stick to this you have the opportunity to get some great times. Keep it up!

Thanks! It's good to hear that people are actually very interested what I'm doing! Hopefully I will get great times and put on some muscle over the next few years!

[Dangerscouse]

It is very interesting Scott, and with the right diet and training it sounds like you have a long way to go yet

[DMPRow67]

The plan today was to restart the plan but I've decided to focus on building a base between now and the end of the year then start the plan in January where I've got a decent run at it without Xmas breaks etc.

So today was 30/r18 (ish)

30:00 7045 2:07.7 r19

6:00 - 2:07.4- r18
12:00 -2:05.3 -r18
18:00 -2:09.6 - r19
24:00 -2:10.8 -r19
30:00 -2:05.6 -r21

I'll return to stalking this thread now and update elsewhere until I restart, thanks for your replies and encouragement.

[JerekKruger]

Skipped the final workout of this week as I was exhausted for some reason (fell asleep at 3pm till about 6pm) and I rowed the two days before day 1 of this week anyway. Will Start week two on Wednesday as usual.

Thanks! Target at the moment is sub 19. Hopefully that is not over ambitious!

I think that's a good target for you right now, and I look forward to hearing about it when you beat it!

Thanks! It's good to hear that people are actually very interested what I'm doing! Hopefully I will get great times and put on some muscle over the next few years!

I'm really enjoying reading about your progress Scott, and as long as you keep training and eat well you'll put on muscle. At this stage there's no need to rush it.

[grandon]

2 workouts on past 2 days

week 8.3

8,000 meters 2.07 R.19

week 9.1 9,000 meters 2.07 R19

The trick for me is not to look at the screen anymore. Only occasionally I glanced at the screen to check I am on the 2.06-2.08 range. Instead I watched videos
I had to stop for a few seconds and I re-started again in both rows. It was more a mental need (never rowed for nearly 40minutes non stop before) that a physical (tiredness) one

Yesterday I also did 1,000 meters more strapless, initially as cool down, but I couldn't help to push a bit on the last 500meters that were just under 2.00 minutes. Surprised i had so much energy left.

Today/tomorrow would be 4x800 meters, Previously I did 1.58-1.57-1.57.1.55. R22 Do I try with 1.57 and push on the last 800 or maybe 1.56 for the whole 4 sets?