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.
grandon
Paddler
Posts: 19
Joined: October 23rd, 2017, 1:14 am

Re: Pete Plan 2017

Post by grandon » November 26th, 2017, 2:14 am

[/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
2k Poster
Posts: 372
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Post by jbhop5857 » November 26th, 2017, 12:50 pm

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
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: Pete Plan 2017

Post by JerekKruger » November 26th, 2017, 1:46 pm

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.
Tom | 33 | 6'6" | 93kg

Image

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

Re: Pete Plan 2017

Post by OtwSL » November 26th, 2017, 3:34 pm

JerekKruger wrote: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!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: Pete Plan 2017

Post by JerekKruger » November 26th, 2017, 4:35 pm

OtwSL wrote: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!
Tom | 33 | 6'6" | 93kg

Image

RWAGR
1k Poster
Posts: 178
Joined: May 26th, 2016, 8:24 am
Location: Chevy Chase, MD, USA

Re: Pete Plan 2017

Post by RWAGR » November 26th, 2017, 6:18 pm

@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!
Rob, 37, 6'2"/ 187cm , 208 lb/ 94.5 kg
2k: 6.48.4 (2021)
5k: 18.18.0 (2020)
30': 8051 (2020)
10k: 38.04.7 (2020)

mitchel674
10k Poster
Posts: 1132
Joined: January 20th, 2015, 4:26 pm

Re: Pete Plan 2017

Post by mitchel674 » November 26th, 2017, 11:44 pm

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.
55yo male, 6ft, 154lbs

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: Pete Plan 2017

Post by JerekKruger » November 27th, 2017, 4:13 am

RWAGR wrote:@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?
Tom | 33 | 6'6" | 93kg

Image

RWAGR
1k Poster
Posts: 178
Joined: May 26th, 2016, 8:24 am
Location: Chevy Chase, MD, USA

Re: Pete Plan 2017

Post by RWAGR » November 27th, 2017, 4:31 am

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).
Rob, 37, 6'2"/ 187cm , 208 lb/ 94.5 kg
2k: 6.48.4 (2021)
5k: 18.18.0 (2020)
30': 8051 (2020)
10k: 38.04.7 (2020)

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: Pete Plan 2017

Post by JerekKruger » November 27th, 2017, 5:38 am

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.
Tom | 33 | 6'6" | 93kg

Image

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

Re: Pete Plan 2017

Post by OtwSL » November 27th, 2017, 3:26 pm

JerekKruger wrote: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!
RWAGR wrote:@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!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

Dangerscouse
Marathon Poster
Posts: 5657
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Pete Plan 2017

Post by Dangerscouse » November 27th, 2017, 4:44 pm

It is very interesting Scott, and with the right diet and training it sounds like you have a long way to go yet
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

DMPRow67
Paddler
Posts: 31
Joined: October 19th, 2017, 5:37 pm
Location: Chester, UK

Re: Pete Plan 2017

Post by DMPRow67 » November 27th, 2017, 6:45 pm

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.
50, 6ft 3", 220lb
2k 7:13, 5k 18:53, 10k 40:32

JerekKruger
6k Poster
Posts: 916
Joined: January 12th, 2017, 6:50 am

Re: Pete Plan 2017

Post by JerekKruger » November 27th, 2017, 6:54 pm

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.
OtwSL wrote: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!
RWAGR wrote: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.
Tom | 33 | 6'6" | 93kg

Image

grandon
Paddler
Posts: 19
Joined: October 23rd, 2017, 1:14 am

Re: Pete Plan 2017

Post by grandon » November 28th, 2017, 2:30 am

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 :D
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?

Post Reply