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.
JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 17th, 2018, 6:05 am

OtwSL wrote:I am confused as to who this double are. Can't find much for NewS? Could you send a link Henry?
It's the Kiwi Pair: Eric Murray and Hamish Bond. I believe they went undefeated during their time as a pair (possibly only undefeated in major competitions?).
Tom | 33 | 6'6" | 93kg

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OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 17th, 2018, 6:22 am

JerekKruger wrote:
OtwSL wrote:I am confused as to who this double are. Can't find much for NewS? Could you send a link Henry?
It's the Kiwi Pair: Eric Murray and Hamish Bond. I believe they went undefeated during their time as a pair (possibly only undefeated in major competitions?).
Cheers
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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hjs
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Re: Pete Plan Thread

Post by hjs » January 17th, 2018, 6:32 am

JerekKruger wrote:
OtwSL wrote:I am confused as to who this double are. Can't find much for NewS? Could you send a link Henry?
It's the Kiwi Pair: Eric Murray and Hamish Bond. I believe they went undefeated during their time as a pair (possibly only undefeated in major competitions?).
Think simply undefeated. Murrey had a 5.42 2k, but that 2k testing was always out off season, in real topform he ofcourse raced otw. Bond was on the erg a bit slower, but also a good bit smaller.
Strange thing that on the erg Murrey rated a lot higher, while in the boat the ofcourse matched eachother.

lindsayh
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Re: Pete Plan Thread

Post by lindsayh » January 17th, 2018, 6:35 am

hjs wrote:Think simply undefeated. Murrey had a 5.42 2k, but that 2k testing was always out off season, in real topform he ofcourse raced otw. Bond was on the erg a bit slower, but also a good bit smaller. Strange thing that on the erg Murrey rated a lot higher, while in the boat the ofcourse matched eachother.
I still think Murray's 1 hour @1:33 maybe the best!!
Lindsay
69yo 93kg
Sydney Australia
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 17th, 2018, 6:53 am

lindsayh wrote:
hjs wrote:Think simply undefeated. Murrey had a 5.42 2k, but that 2k testing was always out off season, in real topform he ofcourse raced otw. Bond was on the erg a bit slower, but also a good bit smaller. Strange thing that on the erg Murrey rated a lot higher, while in the boat the ofcourse matched eachother.
I still think Murray's 1 hour @1:33 maybe the best!!
I think it was 1:36 but that is still insane. That is like 2, 9360m 30 minutes in a single piece. Proportionally to his others scores his 2k is actually quite slow. I was also wondering seeing as though he did the hour on a dynamic erg would this affect how fast he goes, as it seems that dynamics are considerably slower than statics in the world records.
His 2k was also done on sliders I think, does this make it more or less impressive?
Looking at the world records I'd say Murray should also hold the 30:00 as he smashed it in his 10k. :shock: :o
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

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » January 17th, 2018, 6:54 am

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.

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.
Great job Mike! I am only on the BPP, so I can only imagine the feeling how you feel.
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 17th, 2018, 7:28 am

@ Mitchell - that's great work and pacing! Congrats on the PB on the last set! You're going to pass that, though, by a long way before you're done. The BPP is a LONG plan, very much a marathon.

@ Ray - you're doing fantastic on the BPP too. Some of the workouts on that are harder than some of those on the PP (like the one Mitchell just did). Less rest. The less rest is supposed to improve your cardio. The reason the full PP has more rest is it's assumed you already have decent cardio already. You're instead working on all out speed. Your times are pretty impressive Ray considering your age/height. I have a special place in my heart for average height/shorter people that do rowing. I'm basically your height and my son is 5' 6"/5' 7" ish.

@ RowerGal - nice, consistency! Great work again. Your consistent stroke each time amazes me. I'm not nearly that steady. Very good job rowing that strapless. I row all my SS strapless now.

@ David - you're a freak in a good way to row 17K SS rows while doing the PP. Wish I could do that.

@ Erik (Dreadfish) - Don't sweat it. I think if you controlled your longer rows more and held back a bit on those, your intervals would get better. The "trick" is controlling the SS rows a bit (even when you're feeling pretty good) and saving the real expenditures on the hard intervals. Lindsay (that posted above) is a perfect example of that. He never brags on himself (so I'll do it for him). He did the PP last year with us all and set the Aussie over 65 national record on the 2K (and placed 2nd at the Crash-Bs). His times are insane at his age. His 2K pace is around 1:42 or so. He does SS work at well over 2:00 (around 2:05 or 2:06 from what I recall). SS just enough to be challenging and hard stuff very very hard is a great training strategy.
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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 17th, 2018, 9:15 am

OtwSL wrote:I think it was 1:36 but that is still insane. That is like 2, 9360m 30 minutes in a single piece. Proportionally to his others scores his 2k is actually quite slow. I was also wondering seeing as though he did the hour on a dynamic erg would this affect how fast he goes, as it seems that dynamics are considerably slower than statics in the world records.
His 2k was also done on sliders I think, does this make it more or less impressive?
I wouldn't call Murray's 2k slow :lol:. There are only a handful of people who've ever gone sub-5:40 (as of 2015 there were 5, there might have been one or two more since though) so 5:41.6 probably puts him amongst the 20 fastest times ever. He mentioned in the interview that, in his opinion, sub 5:40 is only possible for rowers during the competitive season (when they peak) and he did very almost all his training OTW during that period. We'll never know whether he could have gone sub 5:40 if he tried, but it's certainly possible.
Tom | 33 | 6'6" | 93kg

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Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » January 17th, 2018, 10:17 am

That's a very interesting point that Henry and Tom make re: erging only being done in the off season so it's not their peak performance. That had never occurred to me before.
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"

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OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 17th, 2018, 12:27 pm

Dangerscouse wrote:That's a very interesting point that Henry and Tom make re: erging only being done in the off season so it's not their peak performance. That had never occurred to me before.
I know it is insane. Imagine what they could get in their peak!
JerekKruger wrote:
OtwSL wrote:I think it was 1:36 but that is still insane. That is like 2, 9360m 30 minutes in a single piece. Proportionally to his others scores his 2k is actually quite slow. I was also wondering seeing as though he did the hour on a dynamic erg would this affect how fast he goes, as it seems that dynamics are considerably slower than statics in the world records.
His 2k was also done on sliders I think, does this make it more or less impressive?
I wouldn't call Murray's 2k slow :lol:. There are only a handful of people who've ever gone sub-5:40 (as of 2015 there were 5, there might have been one or two more since though) so 5:41.6 probably puts him amongst the 20 fastest times ever. He mentioned in the interview that, in his opinion, sub 5:40 is only possible for rowers during the competitive season (when they peak) and he did very almost all his training OTW during that period. We'll never know whether he could have gone sub 5:40 if he tried, but it's certainly possible.
Bad wording. Of course he is not slow, that is unbelievably fast, I was just saying he is miles ahead of the field in his longer events (10k-HM). I doubt anyone will ever beat his HM. Just a pure long distance machine and still up there with the greatest on 2ks.
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 17th, 2018, 12:34 pm

OtwSL wrote:Bad wording. Of course he is not slow, that is unbelievably fast, I was just saying he is miles ahead of the field in his longer events (10k-HM). I doubt anyone will ever beat his HM. Just a pure long distance machine and still up there with the greatest on 2ks.
Yeah that's fair, although I am sure someone will eventually beat all his PBs.
Tom | 33 | 6'6" | 93kg

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jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 17th, 2018, 2:09 pm

Good Day,
Another 8 inches of snow today and the wife needed to go out to school, so I got to shovel before rowing and will get to again later. Cross training at its best, haha.

Cycle 5/ Week 2/ Day 2

5 x 1500 at >30spm

10/16/17 11/07/17 11/28/17 12/28/17 01/17/18
1 205.4 156.4 153.0 152.0 150.0
2 204.6 155.3 152.8 152.0 150.0
3 203.8 154.0 152.6 152.0 150.0
4 203.5 152.7 152.3 152.0 150.0
5 154.6 149.0 148.2 145.7 144.3

Avg 202.4 153.4 151.8 150.7 148.8

Very pleased. Although I know I could probably go a little faster on the first four, I am committed to not burning myself out on this as I am doing more rounds than suggested. I felt the session a few weeks ago was too fast to keep up with this time around, but I am glad my 7 year old said, "You're going to row hard today, right dad?" You can't say no to that. I have taught them what the splits mean and they hold be brutally accountable. It seems to work, they will come in and cheer me on

This group has turned from being a great supportive group to having a lot of individuals with erg passion trying to get better. Its pretty awesome.

I got into a discussion about recovery a few days ago on here and thought I would throw that out for discussion. I find it hard to believe anyone would be doing the Pete Plan just to maintain themselves. We are all trying to get FASTER and FITTER, so.... How do you recover? What do you eat? when? how much? sleep? active recovery? We may find something that someone else does that helps us. I will post mine in a follow up.

Have an awesome day,

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

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 17th, 2018, 3:15 pm

jbhop5857 wrote:Good Day,
Another 8 inches of snow today and the wife needed to go out to school, so I got to shovel before rowing and will get to again later. Cross training at its best, haha.

Cycle 5/ Week 2/ Day 2

5 x 1500 at >30spm

10/16/17 11/07/17 11/28/17 12/28/17 01/17/18
1 205.4 156.4 153.0 152.0 150.0
2 204.6 155.3 152.8 152.0 150.0
3 203.8 154.0 152.6 152.0 150.0
4 203.5 152.7 152.3 152.0 150.0
5 154.6 149.0 148.2 145.7 144.3

Avg 202.4 153.4 151.8 150.7 148.8

Very pleased. Although I know I could probably go a little faster on the first four, I am committed to not burning myself out on this as I am doing more rounds than suggested. I felt the session a few weeks ago was too fast to keep up with this time around, but I am glad my 7 year old said, "You're going to row hard today, right dad?" You can't say no to that. I have taught them what the splits mean and they hold be brutally accountable. It seems to work, they will come in and cheer me on

This group has turned from being a great supportive group to having a lot of individuals with erg passion trying to get better. Its pretty awesome.

I got into a discussion about recovery a few days ago on here and thought I would throw that out for discussion. I find it hard to believe anyone would be doing the Pete Plan just to maintain themselves. We are all trying to get FASTER and FITTER, so.... How do you recover? What do you eat? when? how much? sleep? active recovery? We may find something that someone else does that helps us. I will post mine in a follow up.

Have an awesome day,

David
Solid David. That last split is awesome. Next stop sub 18 5k!
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

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 17th, 2018, 3:21 pm

Good Day,

Here is how I recover - any ideas to make it better would be awesome. I left this in the Pete Plan thread as it is probably the most important part to continuing success on this plan.

6am - Protein shake to wake up. 30g Protein with 5g BCAA.
I usually row sometime around 10am as that fits my weird schedule most days.
Within 15 minutes of rowing: 30g protein shake with 5g BCAA and 5g Creatine
Within 2 hours of rowing: 5 scrambled eggs with cheese, 3 slices of thick cut bacon.
Afternoon snack - 1 can tuna with mayo
Dinner - Always something very high in protein and quite high in fat - Think cheesy cauliflower with ground beef

On days I do sprints, I usually row about 3-5k in the evening at a ridiculously slow pace - think as slow as you can possibly make yourself go while taking long full strokes to stretch yourself out.

Sleep - I barely sleep. 4 hours is average. This is one area to improve.

Creatine - I will address this here as it is known that creatine does not really help with rowing or longer aerobic activities. I lost 30 lbs and my skin was very loose and a lot of stretch marks were starting to appear. I wanted to find something that will swell my muscles a little and retain some water to decrease the speed of the weight loss while supporting recovery and muscle building. For me, this has worked. Also, when I line up when I started the creatine load compared to not taking it, I did see a burst in my times, but there are so many other factors to this that I can not say it is from the creatine.

I do not stretch, no lifting currently and no abs/core work.

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

jbhop5857
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Posts: 372
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » January 17th, 2018, 3:24 pm

OTW - Thank bud. Sub 18 5k would be AWESOME. I think when this race season is over I may try the PP 5k. I do not completely understand it at this point, but looks fun (ish).

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

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