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.
mdpfirrman
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Pete Plan Thread

Post by mdpfirrman » January 3rd, 2018, 4:49 pm

Since the last thread was called Pete Plan 2017 and there has been a lot of interest in this plan (both the full Pete Plan and the Beginner Pete Plan or "BPP"), this can be home to an ongoing thread.

The Pete Plan as an introduction was written/created by Pete Marston, a UK rower that is still rowing as far as I know. It's an adaptation of the Wolverine Plan (or at least borrowed from it). You can look up the full plan by looking up Pete Lunch Hour Plan. He does take small donations (I assume just to keep the site up and pay for expenses of doing that).

To assist the thread, it helps if you introduce yourself and include pertinent information if you're just joining. It helps others to know your name (if you're comfortable with that, first names only are fine!), your goals and also what part of the plan (and which plan) you're doing.

Certainly, other topics are welcome too but try to keep the main theme about Pete Plan training. Although I'm only doing the plan part of the year now, I'll check in from time to time to ensure that it doesn't need "moderated" and get it back on track. Overall, it's been a very positive, supportive group on here and we'd like to keep it that way. I put it up permenent because I felt the forums needed a way for newer rowers to feel comfortable posting training times and some of the other threads have very experienced rowers (many with intimidating times for the average rower!). Please make any criticism constructive in nature only!

As a reintroduction on me, I'm a very average rower and, honestly, not built for it. I just like rowing. Better cheerleader than rower. Long term goal is to get as close as I can to sub 7. Took up rowing after I turned 50 and ruined my knee in my 40s. I have Father Time (and height and cruddy joints) working against me. Still, I'm going to work hard and see how well I can do. No history of cardio in my early years and I smoked for 10 years (which doesn't help). All the athletics I did were more stop and start (like American Football).

I'm back doing the Pete Plan currently (finishing up one round and I'll complete another before my race in February). I went off of it last Spring because I honestly was stagnating. My PB of 7:19 was matched last year at my race in Cincinnati (which I won for my weight class, only 3 rowers!). I feel I would have beaten my time but got sick 4 times coming up to the race week (from Fall to Winter)! This year, I've done more meters than ever before. I'll hit around 2.6M meters this year on the erg. I'm only doing 2 rounds of the PP as I've typically peaked in past years after two rounds. That and when I tried to do 6 rounds last year (which I did in 2015), I got sick a lot!

My goal is simple. Get a PB this year in early Feb. I'm going to Indianapolis, which is a much larger indoor venue. At least one rower in my age group (50 to 55) is a sub 7 rower and, I believe, an OTW college coach, so I'm not planning on winning. What's more exciting to me is there's around 6 rowers roughly my speed, so the competition will be great. I'm opposite of you, RowerGal, my two PBs have both come in races. I seem to do better in race situations than in my basement on my erg!

David - sorry about having to start the new thread. In a couple of weeks, you won't remember. You'll have all your pertinent information here.

Thanks,
Mike

Today's row by the way -- SS work. 5K X 2/2'. I did around a 2:11 and a 2:10. 22/23 SPM stuff. Nothing exciting. I've been keeping my SS work distances to around 10K or 11K. That allows me to recover better for the harder work. Deciding if I want to do a 6K TT tomorrow.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 3rd, 2018, 5:34 pm

Good Day,
No worries on the new thread. I really hope we can get some new folks to join the forum and see how awesome this plan can be not only for the 2k time, but fitness in general. I plan or using the Pete Plan for two more cycles, during which I will compete in The Northeast Erg Sprints, The Maine Indoor Rowing Championship and the Crash-B. I have NEVER done an erg race before and consider myself quite a novice, but am really enjoying it. Not sure what the plan is after that, would rather not think about it now, but my guess is PP 5k.

Cycle 4/ Week 3/ Day 2
4x2000 at >30spm

10/23/17 11/14/17 12/12/17 01/03/18
2000 200.0 156.0 154.0 152.0
2000 159.6 154.6 154.0 152.0
2000 158.7 153.3 154.0 151.8
2000 154.4 151.9 149.6 146.8

Avg 158.2 153.9 152.8 150.7

I do not believe it. I really do not. I doubt I could do that at any other time of any other day and it just worked out. The last interval is actually my PB. The fan was fully stopped as I barely rowed during the last 5 min rest before it and never pull with 1:15 left in the rest to make sure things are even. I am leaving my PB in the signature as 7:10 as it was part of an interval and the purists will get mad. Bur sxxt, that was 7:07.7.

Have a good night,

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 3rd, 2018, 5:52 pm

jbhop5857 wrote:Good Day,
No worries on the new thread. I really hope we can get some new folks to join the forum and see how awesome this plan can be not only for the 2k time, but fitness in general. I plan or using the Pete Plan for two more cycles, during which I will compete in The Northeast Erg Sprints, The Maine Indoor Rowing Championship and the Crash-B. I have NEVER done an erg race before and consider myself quite a novice, but am really enjoying it. Not sure what the plan is after that, would rather not think about it now, but my guess is PP 5k.

Cycle 4/ Week 3/ Day 2
4x2000 at >30spm

10/23/17 11/14/17 12/12/17 01/03/18
2000 200.0 156.0 154.0 152.0
2000 159.6 154.6 154.0 152.0
2000 158.7 153.3 154.0 151.8
2000 154.4 151.9 149.6 146.8

Avg 158.2 153.9 152.8 150.7

I do not believe it. I really do not. I doubt I could do that at any other time of any other day and it just worked out. The last interval is actually my PB. The fan was fully stopped as I barely rowed during the last 5 min rest before it and never pull with 1:15 left in the rest to make sure things are even. I am leaving my PB in the signature as 7:10 as it was part of an interval and the purists will get mad. Bur sxxt, that was 7:07.7.

Have a good night,

David
Brilliant David! The question is how fast can you go in the real thing! I'm saying firmly under 7:00 if not 6:50.
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

RWAGR
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Re: Pete Plan Thread

Post by RWAGR » January 3rd, 2018, 6:53 pm

Astonishing scenes David! I really think you should do a "proper" 2k test and get a realistic PB under your belt; will give you a more challenging goal for your race.
Rob, 34, 6'1"/ 185cm , 233lb/ 105.7kg
2k: 6.56.3
5k: 18.24.9
30': 7968
10k: 38.29.0

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Re: Pete Plan Thread

Post by RWAGR » January 3rd, 2018, 6:59 pm

Decent session for myself today on the PP pyramid. Reasonably confident that this means on a good day I can shave some seconds off my 2k PB. Thoughts?

3:32.4 4,000m 1:41.5 37 173

Splits:
0:50.6 250m 1:41.2 37 160
1:41.9 500m 1:41.9 37 172
2:33.8 750m 1:42.5 35 175
3:27.7 1,000m 1:43.8 35 179
2:33.8 750m 1:42.5 35 178
1:39.2 500m 1:39.2 38 178
0:45.4 250m 1:30.8 46 174
r2,266m
Rob, 34, 6'1"/ 185cm , 233lb/ 105.7kg
2k: 6.56.3
5k: 18.24.9
30': 7968
10k: 38.29.0

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 3rd, 2018, 7:09 pm

@David - wow! That's a "fast last" if ever I saw one! You should be very pleased with that, and I agree with Rob that you should do a proper 2k to get a better idea where you stand and to slay the sub-7 dragon (I have absolutely no doubt you'll go sub-7 relatively easily now). Your progress has been really impressive to watch I have to say.
Tom | 33 | 6'6" | 93kg

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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 3rd, 2018, 7:48 pm

@ David, in general, most I've seen that can do the 4 X 2000 in the lower 7:30s on this thread have gone sub 7 on the 2K, so I would imagine it's not if you go sub 7, but by how much!

I'd just keep doing what you're doing and make sure you taper a bit the last week before your race.

@ Rob - really nice middle part of the Pyramid and nice finish too! Very strong finish! That's a tough predictor for the 2K. If I just looked isolated at your middle part of the row (what others have said is the best predictor, the 750m/1000m/750m average), I'd say you're in good shape to at least hold your PB if not shave 3 to 4 seconds. But the finish is what's most impressive. Seems you had more in the tank for sure!
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53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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Re: Pete Plan Thread

Post by RowerGal » January 3rd, 2018, 9:39 pm

Mike - Thanks for the new thread!

David - Looks like a 2K TT would be a good fit for you verrrry soon. Very nice fast last today!

I am following the PP for the first time and just finished the last week of my 4th cycle. I did a 30' recovery row today @R20 and will take the day off tomorrow for a 2K TT on Friday. My last 2K test was October 23rd and I rowed an 8:10.1. My first goal on Friday is to go under 8:10 and my second goal is to get as near as I can to my 2K PR from December 23, 2017 of 8:08. Ultimate rowing "life goal" is to go sub-8, someday.

Hoping that if there are other ladies lurking this thread (I was for several weeks) they will check in. Would love to see more women who are on the BPP or PP participating. If this is you ... come on in! :D
54 y/o, Female, 5'10", 142#, Fitness Matters
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Re: Pete Plan Thread

Post by MidwestRoads » January 4th, 2018, 10:31 am

Hi, I'm new. I haven't been on an erg since I rowed in college (umm, 14 years ago), but the cold/wind/snow (the wind chill today is -20 F!) are forcing my workouts inside, so Santa brought me a shiny new Model E for Christmas. :)

I'm relatively fit from 3-season cycling and running but I work a sedentary job and I can feel a winter layer (of flab) creeping on. I'm going to start the BPP on Monday -- the erg arrived yesterday and I'm easing myself back into the feel of rowing with some slow and steady 2K-3K pieces. I'm excited to start the plan -- my first goals are to refine my form, keep my split times as consistent as possible on longer pieces, and maybe fit into my clothes better. As I progress through the plan, I'll probably start setting time goals, but not right now.

Also, hi RowerGal -- I'm a lady too. I would also like to pull a sub-8 2K someday!

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Re: Pete Plan Thread

Post by RowerGal » January 4th, 2018, 12:09 pm

MidwestRoads wrote:Hi, I'm new. I haven't been on an erg since I rowed in college (umm, 14 years ago), but the cold/wind/snow (the wind chill today is -20 F!) are forcing my workouts inside, so Santa brought me a shiny new Model E for Christmas. :)

I'm relatively fit from 3-season cycling and running but I work a sedentary job and I can feel a winter layer (of flab) creeping on. I'm going to start the BPP on Monday -- the erg arrived yesterday and I'm easing myself back into the feel of rowing with some slow and steady 2K-3K pieces. I'm excited to start the plan -- my first goals are to refine my form, keep my split times as consistent as possible on longer pieces, and maybe fit into my clothes better. As I progress through the plan, I'll probably start setting time goals, but not right now.

Also, hi RowerGal -- I'm a lady too. I would also like to pull a sub-8 2K someday!
Hi MidwestRoads! Glad you came in. YAY!
Sounds like you are off to a good start with planning some steady state pieces and focusing on your form. Although, since you have some rowing experience I imagine that technique and form will come back relatively quickly compared to someone new to erging entirely. Very exciting to have an erg at home. I have had one for 2 years. It makes training so much easier - or at least, more accessible. :lol:

Looking forward to your posts here to see how you are progressing. Happy rowing!
54 y/o, Female, 5'10", 142#, Fitness Matters
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mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 4th, 2018, 1:31 pm

Week 16 BPP.

This was the 1500m x 5, r3. I've been dreading this set of intervals ever since I looked ahead a few weeks ago. I was targeting 2:08. Went pretty well overall, but I didn't have much left in the tank for the final interval.

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HR monitor dislodged on the first interval.
Image

I'm obviously a long way from my goal of a sub 8 minute 2k
53yo male, 6ft, 162lbs

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Re: Pete Plan Thread

Post by jbhop5857 » January 4th, 2018, 2:07 pm

Good Day,
Welcome to the folks who have just started posting. Very exciting to see this plan get more people involved. I know it truly helps me.

@mitchell - you may not have had much left, but 2:07 in that string of splits def shows you gave it your all. Will you be switching to the Full PP? 5 x 1500 is one of the intervals in it, but you get 5 minutes rest....

Cycle 4/ Week 3/ Day 3

Steady State at 23 spm @ 2:06 for 15k.

Felt good, good recovery from sprints. 4x1000 on Friday.

Cross - training today will be shoveling the 15 inches of snow I'm watching fall.

Have a good day,

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 4th, 2018, 2:23 pm

jbhop5857 wrote: @mitchell - you may not have had much left, but 2:07 in that string of splits def shows you gave it your all. Will you be switching to the Full PP? 5 x 1500 is one of the intervals in it, but you get 5 minutes rest....
I've got another 8 weeks left in BPP. I'm going to finish the entire 24 weeks. This is the longest I've ever been able to remain on a fitness plan like this one. I'm not really sure what plan to follow after the BPP.
53yo male, 6ft, 162lbs

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 4th, 2018, 2:27 pm

mitchel674 wrote:Week 16 BPP.
This was the 1500m x 5, r3. I've been dreading this set of intervals ever since I looked ahead a few weeks ago. I was targeting 2:08. Went pretty well overall, but I didn't have much left in the tank for the final interval.

I'm obviously a long way from my goal of a sub 8 minute 2k
@mitchel674 - Your last interval is one of the faster ones AND you got a lowered avg pace from your last session. So that is a win. Nice work.
I follow the standard PP and we are close in pace for this workout ... but my plan has a 5:00 RI. I am also shooting for a sub-8 2K in this lifetime, but for now smaller goals will have to suffice. Keep at it.
I agree with the suggestion above to possibly consider the Full PP at some point.

@jobhop5857 - Be safe with shoveling. Remember, "Legs-Body-Arms ..." :D
54 y/o, Female, 5'10", 142#, Fitness Matters
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Re: Pete Plan Thread

Post by mdpfirrman » January 4th, 2018, 2:48 pm

@ Midwest/RowerGal - I'm glad you two came out of hiding. Male/female, we all like rowing! With you two being in the Midwest, you should look at some Indoor regattas down the road. I'm doing Indy in February. They get a nice mix of people from Indy and Chicago. Last two years, I raced in Cincy, but the competition for the men my age has dropped. I know two years ago, there was a decent field in Cincy of women over 40. Obviously, the challenge is, the older you get, the harder it is to find anyone silly enough to do rowing! :D For both of you, welcome! I hope other women will follow. Too much testosterone on here anyway. I REALLY think down the road that a women thread would be great when you're more comfortable on the forums. On Facebook, I've met other women that are looking to meet lady rowers. It's a rare person to like this much pain and enjoy it, rarer for females. There are online "clubs" too down the road where you both can meet more women rowers as well. Glad you joined in. Looking forward to both of your progress. Congrats on the new rower too, Midwest!

Mitchell - you're doing fine for your long term goal. You'll be surprised soon at the progess you're making. I'd second that notion of doing one to three rounds of the full Pete Plan after you've finished the BPP.

Today was TT for me. I learned a while ago that I can't go all out on this day of the plan. If I do, I'm too drained at my age. I have an upcoming 6K TT that I really want to push this month, but I just really pushed the waterfall the other day and tied a PB on that. Felt it was too soon to go all out again today on the 6K. Did 3K hard (around 1:56 pace, 1:55 the last 1000) and then rested a few minutes and did a few low rate 500s. 1:55/22 and 1:51/22. Finished off with a 1000m C/D @ 2:12.

I'm finishing up my first round of PP this week. One more round and then taper for my race in Indy (Feb 3rd I believe, it's either the 3rd or 4th).
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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