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.
RWAGR
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Re: Pete Plan Thread

Post by RWAGR » January 16th, 2018, 4:32 pm

hjs wrote:
Once saw a tweet from one the NewS double, who pulled 4! Sub 6 2k s in this sesh! :roll:
Really? My that is huge. Puts everything in perspective.
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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hjs
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Re: Pete Plan Thread

Post by hjs » January 16th, 2018, 4:47 pm

RWAGR wrote:
hjs wrote:
Once saw a tweet from one the NewS double, who pulled 4! Sub 6 2k s in this sesh! :roll:
Really? My that is huge. Puts everything in perspective.
Yes, but those guys are the best of best, also have a sub 15 5k.

Btw Mike, not trying to steal your thunder, can imagion how you feel about that piece. :D

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 16th, 2018, 5:17 pm

@ Henry - no worries. Those guys must be sub 6:25 rowers. I'm worlds apart from that! I'd be thrilled to put in four under 7:40 eventually!

@ Scott - thanks Scott! I appreciate it!

@ Tom - I think it's just the measly 500m more on this workout if that little of a difference means that much. The Pyramid is tough too, though.

@ Dietmar - you're times are pretty amazing to me. That's a solid indication that your 2K might be going down this year, but that's not an area you concentrate on, is it? I know you're preparing for the 5K if I'm correct?

@ Rob - that's it for the short term! This is my last round. Only doing two rounds then racing. In the past, I've made the mistake of trying to do four, five or six rounds of PP. I'm not built for it like David. I break down after three rounds. Last year, my best/fastest paces were around 2/3 rounds in. I'm hoping to peak for my race first weekend of February. So far, the plan's working out. Just wish I had done more 5K plus hard rows in preparation. That was my biggest mistake in preparation this year. Probably why these are so painful to me now. More hard 10Ks and this probably wouldn't seem that bad of a workout.

@ Mitchell - that's tough to gauge on 4 minutes, not 5 rest. If you have an idea of what your recent PB on the 5K is, I'd add 2 seconds to that or perhaps 2.5 and then try to negative split. On this one (with the 5 rest), Marston recommends as a suggested pace your recent 5K best + 1. One minute rest difference is a lot. I recovered a lot on those last two sets in the last minute.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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hjs
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Re: Pete Plan Thread

Post by hjs » January 16th, 2018, 5:38 pm

mdpfirrman wrote:@ Henry - no worries. Those guys must be sub 6:25 rowers. I'm worlds apart from that! I'd be thrilled to put in four under 7:40 eventually!
Bit faster :wink: 4x a 2k on 5 or even 4 rest, all 4 below 6.00

Gaucho1
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Re: Pete Plan Thread

Post by Gaucho1 » January 16th, 2018, 5:40 pm

Thanks Mike! I am preparing for 30min on feb 17th in Starnberg - international german mastership
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Dietmar 64y, HWT

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 16th, 2018, 6:09 pm

hjs wrote:
mdpfirrman wrote:@ Henry - no worries. Those guys must be sub 6:25 rowers. I'm worlds apart from that! I'd be thrilled to put in four under 7:40 eventually!
Bit faster :wink: 4x a 2k on 5 or even 4 rest, all 4 below 6.00
Wow, was thinking you said all four sub 7. That is pretty incredible!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 16th, 2018, 6:12 pm

mdpfirrman wrote:Wow, was thinking you said all four sub 7. That is pretty incredible!
To be fair Murray's 2k PB was in the low 5:40s and he has one of the best 5k times ever (sub 15).
Tom | 33 | 6'6" | 93kg

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Re: Pete Plan Thread

Post by jbhop5857 » January 16th, 2018, 7:36 pm

Good Day,
Mike - awesome set, the 4x2k is def one of the hard ones. For me, the 5x1500 and 4x1000 hurt more, not sure why.

Cycle 5/ Week 2/ Day 1

17k steady state at 23spm and 2:06/500

Pretty basic sessions, but man, when you make sure you push with the legs, this can really tire you out.

Have a good night, 5x1500 on Wed for me.

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

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 16th, 2018, 8:16 pm

Week 18 BPP interval today was 4 x 2000m r4. I was dreading this one. I've had issues with my pacing on these longer intervals and decided to pick my target carefully and not come out too fast which has left me with nothing at the end. My target was 2:09 and my discipline really paid off. My last 2k was a new PB.

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 16th, 2018, 9:43 pm

@Mike - Congrats on the PB for the workout today. Looks like it was that 2nd interval that put you on the struggle bus. I hate that feeling of dread halfway through a session. Way to push to the end. I have the 4x2K this week too. It has been my most inconsistent session on the PP. No Like :!: I also found that I actually did a 30/R20 in April 2017. Exactly 600 strokes. So at least I have something to work from when I do it again at the end of the week. Should be interesting ...
@Dietmar - Strong work on getting under 1:50 today. Like :!:
@mitchel674 - A 2K PB after doing 3 others is a verrrrrry good sign!

Cycle 5/Week 2/Day 3
A 14K endurance row @22 SR for me today. I decided to row it strapless. I have never rowed a session strapless before, but I do almost all of my warm-ups and cool downs strapless. Rowed it at 2K+21 at a DF of 118, which is the DF I typically use for the majority of my workouts. It was interesting to see how much my feet moved. As I progressed through the session I focused on trying to keep the foot movement to a minimum, focus on not lifting my heels at the catch and also keeping a bit more hang on the handle with the drive. I was very pleased with the results. Will probably start doing this more often.

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

Post by RWAGR » January 16th, 2018, 11:15 pm

Great sesh RowerGal - look at that beautiful consistency!!! :D :shock:
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)

Erik A
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Re: Pete Plan Thread

Post by Erik A » January 17th, 2018, 2:16 am

BPP 1.2
6 x 500mm R4
10:38.4 1:46.4
thought i did this one quite hard but turns out a bit slower than the first time. oh well....
Erik
56 yo from New Zealand
6'4 and 125kg

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Re: Pete Plan Thread

Post by JerekKruger » January 17th, 2018, 4:27 am

RWAGR wrote: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.
It's funny how people are different. The long pyramid is the one I find easiest. It's just mentally less difficult I think: I can usually make it to the 2000m before I start to feel really bad, and then I can make it through that because it's the final interval. Also having each interval be shorter than the last is a huge mental boost I find.
Tom | 33 | 6'6" | 93kg

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hjs
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Re: Pete Plan Thread

Post by hjs » January 17th, 2018, 4:39 am

mdpfirrman wrote:
hjs wrote:
mdpfirrman wrote:@ Henry - no worries. Those guys must be sub 6:25 rowers. I'm worlds apart from that! I'd be thrilled to put in four under 7:40 eventually!
Bit faster :wink: 4x a 2k on 5 or even 4 rest, all 4 below 6.00
Wow, was thinking you said all four sub 7. That is pretty incredible!
If you pull around 6.35/40 sub 7 is doable. Have done 140.6 myself

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Re: Pete Plan Thread

Post by OtwSL » January 17th, 2018, 5:36 am

I am confused as to who this double are. Can't find much for NewS? Could you send a link Henry?
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

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