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.
OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 14th, 2018, 3:33 pm

jbhop5857 wrote:Good Day,

Cycle 5/ Week 1/ Day 6
HM TT

1:23:50.4 for a new PB of 1:59.2/500.

After the Patriots game last night and all the libations and newly legalized recreational fun we have here in Maine, today was bound to be difficult, but when I know I could have done the night before differently, I don't let myself off the hook. Previous PB was 2:03/500, so some very clear aerobic improvement.

Monday off, will badly need that.

Have an awesome day,

David
Great David. That is a massive improvement and a solid time! Speaks wonders about how far your aerobic base has come. Well Done!
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

Gaucho1
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Re: Pete Plan Thread

Post by Gaucho1 » January 14th, 2018, 3:50 pm

@rowerGal Congrats to the PB - this plan is really effective
@Mike - interesting interval and great performance. All in all 3500m under 1:50! You´ve earned yourself a good recreation!
@David - very good HM needs aerobic base and power and a good backside :D

One of the common mistakes in training: To do the SS too fast and the fast pieces to slow
Did slow 8k today
Best regards
Dietmar
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Dietmar 64y, HWT

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 14th, 2018, 4:39 pm

Nice half marathon David. I have no idea what pace I could hold for a half marathon. Will probably try it quite soon.
Tom | 33 | 6'6" | 93kg

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mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 14th, 2018, 10:15 pm

Week 18 BPP started today with the SS 11km piece. I wanted to focus on maintaining my target pace throughout and not lagging as the meters piled on. My target was 2:14 and I kept it there solidly throughout. I felt pretty fresh in the end and had a lot more left. Definitely a better SS row than my last few where I came out hot and lagged at the last 2-3km. Thanks for the advice everyone.
55yo male, 6ft, 154lbs

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 14th, 2018, 11:02 pm

@David - Excellent job on the half mary. Enjoy your well-deserved rest day to absorb it all.
@JerekKruger - I will also be attempting a HM this season. I will just be happy if I can stay on the erg that long as that will be my longest row ever.
@Mike - Nice work on the CTC/VTC for this month. I also did that one. Brutal ... especially that last 1K. :shock:
@mitchel674 - Glad to see you were in a better place after your 11K. Sometimes just a slight adjustment is all you need.

Cycle 5/Week 2/Day 1
Did a 12K endurance row @ R22 today at 2:23 pace. Felt better afterwards as low back was a bit tight this morning after the 5KTT.
Found some options for the "threshold rows" for the weeks ahead so will be incorporating them this week for some variety from the 5K & 6Ks.
Going to try, for the first time, a 30min@R20 later this week. Any input on approaching this session would be appreciated.
54 y/o, Female, 5'10", 142#, Fitness Matters
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Erik A
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Re: Pete Plan Thread

Post by Erik A » January 15th, 2018, 2:26 am

restarted Pete plan today. a nice 31C in the gym.
week 1.1 5k 20:30.7 2:03.0 wrecked me in the heat and i really struggle to keep the splits at approx 2:10 which is where i want to keep them for a while.
also did a 4k bike before the erg as a warm up and a 6k as a warm down.... not that it made any difference in the heat as im still sweating 45mins after i got home :lol:
Erik
56 yo from New Zealand
6'4 and 125kg

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 15th, 2018, 9:12 am

@ Erik - glad you're back to it. Still at it quite hard I see! Hot gyms are the worst. I'm so grateful I finally broke down and got a C2 this year and don't have to go to the gym if I don't want any longer. I'm actually staying healthier this year not being exposed to all the flu in the gym in January in Ohio!

@ Mitchell/RowerGal - nice SS meters. Glad things are feeling more consistent Mitchell, that's the way it's done! RowerGal, I have no idea on the R 20 harder stuff. I honestly haven't done a lot of that.

@ David - Wow, under 2:00 on a half! That's a nice benchmark row! I have to admit, I'll be rooting for the underdog Jags (and Vikes) in these last few games. Though, as a Bengals fan, I'm still on a high after the Steelers lost to the Jags! :twisted: :lol: :mrgreen:
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » January 15th, 2018, 9:23 am

@Rowergal, make sure to take the 30r20 quite carefully. It can be a bad one for injuring lower backs if you try too hard to maintain a fast pace without thinking about technique and your core when you drive.

If you're used to circa r22 i found it surprising how much slower it is going only r2 slower. I struggle with it as I'm used to fast strokes and it did aggravate my back when I tried it for the first time a few weeks ago.
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

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » January 15th, 2018, 11:24 am

Rough session. I only finished because I told myself I'd post it on here.

I am doing BPP and have beaten my planned time/distance almost every workout. I knew a setback had to be coming. Mentally & physically, I was beat before I started the piece.

Week 5 (day3). It's the 2nd 7k of the week. I set the pace boats (on the RowPro) at 2:10.7 (time from 2 days ago) and 2:11.0 (because I was feeling sluggish). I mentally broke the 7k up into 3 pieces: 2k warm-up @ 2:11, then I'd determine a pace for the next 5k (was thinking 2:10-2:12) saving enough for a good final 2k...

With about 4700m to go, I knew it was going to be bad. By 4600 to go, I decided to post on here. I needed motivation not to quit. I picked new goals along the way.. below 2:13 then below 31 minutes. Anyway, I happy I didn't quit. What do others do to press through the difficult workouts?

30:54.3 7,000m 2:12.4 151 818 22
1:18.6 300m 2:11.0 156 835 23
1:19.4 600m 2:12.3 151 819 22
1:18.2 900m 2:10.3 158 843 22
1:18.5 1,200m 2:10.8 156 837 23
1:19.4 1,500m 2:12.3 151 819 22
1:18.9 1,800m 2:11.5 154 829 21
1:19.0 2,100m 2:11.6 153 827 22
1:20.6 2,400m 2:14.3 144 796 22
1:20.1 2,700m 2:13.5 147 806 22
1:19.4 3,000m 2:12.3 151 819 22
1:20.7 3,300m 2:14.5 144 794 22
1:20.9 3,600m 2:14.8 143 791 22
1:19.5 3,900m 2:12.5 150 817 21
1:20.0 4,200m 2:13.3 148 807 22
1:19.0 4,500m 2:11.6 153 827 22
1:20.3 4,800m 2:13.8 146 802 23
1:21.0 5,100m 2:15.0 142 789 22
1:20.9 5,400m 2:14.8 143 791 22
1:19.9 5,700m 2:13.1 148 809 23
1:19.8 6,000m 2:13.0 149 811 23
1:19.0 6,300m 2:11.6 153 827 22
1:18.8 6,600m 2:11.3 155 831 21
1:18.5 6,900m 2:10.8 156 837 22
0:25.1 7,000m 2:05.5 177 909 24
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 15th, 2018, 11:37 am

@Rayofsunshine, good job getting through that piece. It's funny that this thread alone can be oddly motivating.

I think the key here is that you were able to finish the long row and not give in to the temptation to handle down. You slowed a bit but were then able to regroup. Shrug it off and put it behind you.

I'm a few weeks ahead of you in the BPP but have started to reassess my performance on these longer steady state rows. I too set my target pace boat on Rowpro, but I've still been coming out a bit too fast on the rows 10k and above which has left me lagging those last few thousand meters. Yesterday I did my 11km with much more discipline and was able to keep my target pace rock steady the entire row.
55yo male, 6ft, 154lbs

RWAGR
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Re: Pete Plan Thread

Post by RWAGR » January 15th, 2018, 12:59 pm

5x1500/5. Strong session- delighted to have the average sub 1.50. How have people found that this piece is reflected in 2k and 5k times?


27:27.0 7,500m 1:49.8 31 168
5:31.9 1,500m 1:50.6 30 160
5:30.6 1,500m 1:50.2 30 165
5:32.1 1,500m 1:50.7 31 167
5:30.1 1,500m 1:50.0 31 170
5:22.2 1,500m 1:47.4 33 179
r2,468m
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
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Re: Pete Plan Thread

Post by JerekKruger » January 15th, 2018, 1:02 pm

RWAGR wrote:5x1500/5. Strong session- delighted to have the average sub 1.50. How have people found that this piece is reflected in 2k and 5k times?
For me it seems to be a bit faster than my 5k pace. I rowed this session at sub 1:48 and then two days later rowed a hard but submaximal 5k at 1:50.6. I doubt I could hold a 5k at sub 1:48, but I reckon I could go sub 1:50 on a good day.
Tom | 33 | 6'6" | 93kg

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OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 15th, 2018, 1:56 pm

JerekKruger wrote:
RWAGR wrote:5x1500/5. Strong session- delighted to have the average sub 1.50. How have people found that this piece is reflected in 2k and 5k times?
For me it seems to be a bit faster than my 5k pace. I rowed this session at sub 1:48 and then two days later rowed a hard but submaximal 5k at 1:50.6. I doubt I could hold a 5k at sub 1:48, but I reckon I could go sub 1:50 on a good day.
I'm sure you could easily go sub 1:50 and I bet you're not too far off 1:48-9 you just need a bit more confidence in how good you are!
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

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 15th, 2018, 4:13 pm

OtwSL wrote:I'm sure you could easily go sub 1:50 and I bet you're not too far off 1:48-9 you just need a bit more confidence in how good you are!
Thanks Scott, there might be some truth to that. What I know is trying for a 1:48 or 1:49 is going to hurt, and mentally I'm not up for that pain right now :lol:
Tom | 33 | 6'6" | 93kg

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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 15th, 2018, 4:34 pm

JerekKruger wrote:
RWAGR wrote:5x1500/5. Strong session- delighted to have the average sub 1.50. How have people found that this piece is reflected in 2k and 5k times?
For me it seems to be a bit faster than my 5k pace. I rowed this session at sub 1:48 and then two days later rowed a hard but submaximal 5k at 1:50.6. I doubt I could hold a 5k at sub 1:48, but I reckon I could go sub 1:50 on a good day.
This is what I've found too. Last round I rowed a 1:54.8 on this workout, around 2 seconds faster than my current PB 5K pace. I don't think I could hold this pace for 5K but perhaps I'm wrong. This is the strongest I've rowed, though, in a while. Just hoping to hold it till my race and slightly improve my 2K PB and then attack some of the longer pieces next. I might do the 5K PP next, I don't know. I'm certainly going to do more hard 5K plus pieces after my race in 3 weeks.

That was a really nice last rep!

@ Ray - it just sounds to me like you listened to what your body was telling you. I honestly think the body has an amazing capacity to tell us when something's off and if we aren't too stubborn all the time, we should kind of listen to it. Last year, I pushed through not feeling well all the time and ended up mostly sick all Winter. This year, I've done a nice job backing off when needed and going past the recommended paces of the PP when I'm feeling good. So far, so good! I just hope the progess keeps up. Training is a long term process, it helps me to keep that in mind.

10K SS today for me (2 X 5K/2'). 2:09.7 / 2:10.6 Still feeling a bit tired from last week. Really used the second set as more recovery than anything. Just want to get through the last two weeks pushing the interval sessions.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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