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.
Erik A
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Re: Pete Plan Thread

Post by Erik A » January 15th, 2018, 5:58 pm

@ 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!

yeah i have been seriously thinking about getting one for home but my wife says i have to sell my kayaks first. I have 3 and am not that keen on selling them. will see how i go in about 3-4 months. it was 31C outside the gym and probably a bit more inside as i started to sweat as soon as i started up the stairs heading in. at 1am this morning it was still 29C so had another cold shower so i could get some sleep. I really struggle in the heat. i much prefer the cold which annoys the @#$% out of my wife. :D :D
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, 6:45 pm

Dreadfish wrote:@ 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!

yeah i have been seriously thinking about getting one for home but my wife says i have to sell my kayaks first. I have 3 and am not that keen on selling them. will see how i go in about 3-4 months. it was 31C outside the gym and probably a bit more inside as i started to sweat as soon as i started up the stairs heading in. at 1am this morning it was still 29C so had another cold shower so i could get some sleep. I really struggle in the heat. i much prefer the cold which annoys the @#$% out of my wife. :D :D
Yeah, I had to clear it with the "boss" too! We came to an agreement. We had a downstairs basically not being utilized since my son moved out. We put a big TV up on the wall and installed DirectTV Now (cheap streaming) and a huge, comfy bean bag chair and now a Air Dyne Pro (for her). Now we have a Zen workout area, a cozy TV room and a workout room in one. I had to buy her a bit to get my rower! I think she also felt bad seeing me break down with the cruddy rower that wasn't maintained in the gym. It was ROUGH.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 15th, 2018, 7:03 pm

@Dangercouse - Thanx for your input. I also have a history of back injury/surgery so I am worried about how much force to apply over the 30mins to avoid injury or aggravation. I have done a lot of meters in the 20spm range, but that pace was for endurance at 2K+18. Since I am going for meters, I know I will need to apply more force per stroke. Has anyone done this session watching watts?
@RayofSunshine - Looks like you did exactly what you needed to do for you to avoid the HD. Nice work. For me, when the HD demons come I typically slow my stroke rate and try to paddle on. I have avoided HDs in sessions by ending at a pace that was pretty close to recovery pace. I would rather do this to help train my mind that HDing is not even an option.
@RWAGR - I did that session last week then 2 days later did a 5KTT with no taper, no rest day. The 5KTT ended 0.2 secs faster than the workout pace average for me.

Cycle 5/Week 2 - "The Pyramid".
Pleased with this as pace average ended up at 2k-2.

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54 y/o, Female, 5'10", 142#, Fitness Matters
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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » January 15th, 2018, 7:08 pm

mitchel674 wrote: 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.
Thanks. I went back and read through the posts and noticed you wear a HR monitor. Are you able to see your HR on the RowPro or PM? What type of HR monitor do you use?
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, 8:41 pm

RayOfSunshine wrote:
mitchel674 wrote: 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.
Thanks. I went back and read through the posts and noticed you wear a HR monitor. Are you able to see your HR on the RowPro or PM? What type of HR monitor do you use?
I have a PM3 so I do not have bluetooth for my HR monitor. I use a Scosche rhythm plus armband HR monitor and have it display on my phone while I row.
55yo male, 6ft, 154lbs

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 16th, 2018, 8:54 am

@ RowerGal - You're middle part of the Pyramid looks fantastic (the 750/1000/750). You're going to PB again on the 2K soon.

@ Ray - I've had a Bluetooth HR Monitor. Many love them. Honestly, it's been around a year and a half. I wasn't in love with mine. Would only last around a month before it went wonky each time and ended up really erratic. Most reliable (for me) has been the wrist ones, but it is nice seeing your HR on the PM as you row. Most use either the Polar H7 (I used this one and it didn't last terribly long) or the Wahoo Fitness one (I've read really good things about this one from some members on here). I'm reading better stuff about the Polar H10. Seems to have fixed a lot of the erratic HR readings from the H7. I've been holding off buying a new one until some of the bugs get worked out.
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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 16th, 2018, 11:38 am

@ Ray, I got the Wahoo Tickr about 10 weeks ago and I have had hardly any issues. Once it froze but the monitor was having a bad day too and I needed to take the batteries out at the end of the session to reset it so I'm not sure that it was the Tickr's fault.

Overall it's great for the rower. I've been really impressed and it's had all ranges of intensity from 125-165bpm and it seems to be very accurate
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

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 16th, 2018, 2:33 pm

Pete Plan 4 X 2K (Week 2 / Day 3) with 5' rest. Honestly, this is the one I dread the most. Absolutely hate this workout but it serves a purpose. If you can do 4 X 2K at a decent pace, you're going to gut out a 2K all out.

I've been recording good times (for me) lately. I haven't been looking up, in advance at least, my PB workouts but I did look this one up in advance. My PB on this one was in Oct 2016 when I did a 1:56.3 average on this. Thought I'd start out around 1:57 and work my way down and hammer the last one.

1:56.0 / 26 / 7:44.1
1:55.3 / 26 / 7:41.1
1:56.1 / 26 / 7:44.4
1:57.2 / 26 / 7:48.8

Avg 1:56.1 / 26 (7:44.4 average) - a new PB on this workout.

Had to play a lot of mental tricks just not to HD on this one. After the 3rd, I felt completely spent. I ended up moving the DF down just a tad to get me through it before the fourth set. All static starts. Really proud I grinded this one out. Obviously pleased with the time.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

VeloMark
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Re: Pete Plan Thread

Post by VeloMark » January 16th, 2018, 3:04 pm

mdpfirrman wrote:Pete Plan 4 X 2K (Week 2 / Day 3) with 5' rest. Honestly, this is the one I dread the most. Absolutely hate this workout but it serves a purpose. If you can do 4 X 2K at a decent pace, you're going to gut out a 2K all out.
Wow! Tough workout Mike! Great job getting it done.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 16th, 2018, 3:08 pm

mdpfirrman wrote:Pete Plan 4 X 2K (Week 2 / Day 3) with 5' rest. Honestly, this is the one I dread the most. Absolutely hate this workout but it serves a purpose. If you can do 4 X 2K at a decent pace, you're going to gut out a 2K all out.

I've been recording good times (for me) lately. I haven't been looking up, in advance at least, my PB workouts but I did look this one up in advance. My PB on this one was in Oct 2016 when I did a 1:56.3 average on this. Thought I'd start out around 1:57 and work my way down and hammer the last one.

1:56.0 / 26 / 7:44.1
1:55.3 / 26 / 7:41.1
1:56.1 / 26 / 7:44.4
1:57.2 / 26 / 7:48.8

Avg 1:56.1 / 26 (7:44.4 average) - a new PB on this workout.

Had to play a lot of mental tricks just not to HD on this one. After the 3rd, I felt completely spent. I ended up moving the DF down just a tad to get me through it before the fourth set. All static starts. Really proud I grinded this one out. Obviously pleased with the time.
Solid mike. Great job and congrats on a PB!
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 16th, 2018, 3:12 pm

@Mike - I know what you mean. For some reason the 4x2000m is much worse than both the 5x1500m and the 3000/2500/2000m. Good job beating your previous best on it.
Tom | 33 | 6'6" | 93kg

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hjs
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Re: Pete Plan Thread

Post by hjs » January 16th, 2018, 3:16 pm

mdpfirrman wrote:Pete Plan 4 X 2K (Week 2 / Day 3) with 5' rest. Honestly, this is the one I dread the most. Absolutely hate this workout but it serves a purpose. If you can do 4 X 2K at a decent pace, you're going to gut out a 2K all out.

I've been recording good times (for me) lately. I haven't been looking up, in advance at least, my PB workouts but I did look this one up in advance. My PB on this one was in Oct 2016 when I did a 1:56.3 average on this. Thought I'd start out around 1:57 and work my way down and hammer the last one.

1:56.0 / 26 / 7:44.1
1:55.3 / 26 / 7:41.1
1:56.1 / 26 / 7:44.4
1:57.2 / 26 / 7:48.8

Avg 1:56.1 / 26 (7:44.4 average) - a new PB on this workout.

Had to play a lot of mental tricks just not to HD on this one. After the 3rd, I felt completely spent. I ended up moving the DF down just a tad to get me through it before the fourth set. All static starts. Really proud I grinded this one out. Obviously pleased with the time.
Congrats, very nice.

Once saw a tweet from one the NewS double, who pulled 4! Sub 6 2k s in this sesh! :roll:

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 16th, 2018, 4:03 pm

mdpfirrman wrote:Pete Plan 4 X 2K (Week 2 / Day 3) with 5' rest. Honestly, this is the one I dread the most. Absolutely hate this workout but it serves a purpose. If you can do 4 X 2K at a decent pace, you're going to gut out a 2K all out.

I've been recording good times (for me) lately. I haven't been looking up, in advance at least, my PB workouts but I did look this one up in advance. My PB on this one was in Oct 2016 when I did a 1:56.3 average on this. Thought I'd start out around 1:57 and work my way down and hammer the last one.

1:56.0 / 26 / 7:44.1
1:55.3 / 26 / 7:41.1
1:56.1 / 26 / 7:44.4
1:57.2 / 26 / 7:48.8

Avg 1:56.1 / 26 (7:44.4 average) - a new PB on this workout.

Had to play a lot of mental tricks just not to HD on this one. After the 3rd, I felt completely spent. I ended up moving the DF down just a tad to get me through it before the fourth set. All static starts. Really proud I grinded this one out. Obviously pleased with the time.
Really nice set here, Mike!

I plan on doing this same workout tonight with 4 minutes rest as part of BPP week 18. I'm really dreading it. I'm not really clear about my target pace on these intervals and will need to look back on a few recent workouts.
55yo male, 6ft, 154lbs

Gaucho1
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Re: Pete Plan Thread

Post by Gaucho1 » January 16th, 2018, 4:29 pm

Well done Mike - when I did it lately I really felt exhausted. It´s funny we had same pace. Today after two days of rest I did the 4x1000 with 5min rest. Goal was sub 1:50

Time Meters Pace Watts Cal/Hr S/M HR
14:32.5 4,000m 1:49.0 270 1227 29 165

3:37.4 1,000m 1:48.7 273 1237 29 159
3:38.2 1,000m 1:49.1 270 1226 29 165
3:38.5 1,000m 1:49.2 268 1222 30 167
3:38.5 1,000m 1:49.2 268 1222 30 171

For me it´s a hard workout and I can´t imagine to row 2k with this pace like you did Mike.
Best regards
Dietmar
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Re: Pete Plan Thread

Post by RWAGR » January 16th, 2018, 4:30 pm

Great set Mike and well done for avoiding the HD. For me, this is *only* the second worst of the middle intervals. 5x1500 is by far the easiest but I hate the “long” pyramid. Shudder.

Maybe for your next 4x2 you should force yourself to start out slower so you have the gas in the tank for a sprint in the last rep. David on this forum is particularly adept at the discipline in this respect.
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)

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