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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Location: Catalina, AZ

Re: Pete Plan Thread

Post by mdpfirrman » January 19th, 2018, 8:26 am

@ RowerGal - Great set! Negative splits too! That completely sucks when the 3rd one on that is about to do you in and you know you still have one more. Speaking of mental battles! Whenever I have to do the 2K all out, I think of this workout. If you can get through four of them, wow... Also, to have a PB! Nice work! :!:

@ Ray - The interleagues are great for support. I'm way in over my head in mine (I think I got asked to join because I'm a great cheerleader because I'm like the worst rower of the males!). They are a blast too! I've learned that there are "fall back" paces, like you mentioned, that can sustain you through the urge to HD. Handling down usually means you're either you're completely filled with lactic acid or you can't get enough oxygen, one or the other. Usually it's the latter, the feeling that you're "drowning". If you just slow down slightly until that feeling passes you can push through it and recover. I'm learning that more and more how to handle those feelings.

@ David - 17K on a SS day, wow. Glad you're shortening it up some, you'll see results for sure!

@ Jim - I knew your back was hurting you, didn't know you had surgery. I wish you a very speedy recovery!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Gaucho1
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Re: Pete Plan Thread

Post by Gaucho1 » January 19th, 2018, 8:45 am

@rowergal well done on the 4x2000. For me the most challenging of the long intervals. Especially the last rep indicates your mental strength.
Did a SS today:

Time Meters Pace Watts Cal/Hr S/M HR
44:19.5 10,023m 2:12.6 150 815 20 135

Best regards
Dietmar
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Dietmar 64y, HWT

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » January 19th, 2018, 12:00 pm

BPP week 18 30 minute row. Supposed to do the first 20 minutes at the same pace of the 11km a few days ago and then speed up. I decided to open a 30 minute "easy" row on rowpro and had one taker. I started rowing at my planned 2:13 pace and the guy took off like a shot. He settled in at a steady 1:50 for the next 30 minutes. His pace impressed me but urged me along. I finished with 6890m and he had 8025m. :oops: Still a fun session for me. I'm amazed how good I feel after 30 minutes. 7000m at this pace 3 months ago would have been inconceivable.
55yo male, 6ft, 154lbs

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 19th, 2018, 12:31 pm

@mitchell - Awesome. Bet that feels good. I have never done the races on RowPro before. They look interesting, but I can never be sure I will be on time. HAHA

Good Day All,

Cycle 5/ Week 2/ Day 3

Pyramid with >30spm

10/18/17 11/09/17 11/30/17 12/31/17 01/19/18
250 148.8 154.0 148.0 144.8 142.8
500 149.2 152.0 148.0 144.9 143.0
750 151.2 151.4 148.0 144.7 142.7
1000 152.9 148.8 148.0 145.0 143.0
750 150.5 146.9 146.9 143.3 141.8
500 147.8 142.7 139.9 138.8 137.7
250 141.6 137.6 132.0 131.2 131.4

Avg 150.0 148.2 145.8 143.0 141.3

In the write up on Pete Plan it say that you will think the rests are long between the 750/1000/750 section at first and then eventually you will wonder where all the time went. Well, that was today, haha. I was so looking forward to the 6 mn break, and bam, it was gone....

Have a great day and keep kicking butt everyone.

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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RowerGal
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Location: USA

Re: Pete Plan Thread

Post by RowerGal » January 19th, 2018, 12:53 pm

Everyone looking good in here today! Thanks for the support on my last session. I am on a rest day today and back at it tomorrow with my first 30r20 session since starting the PP in September to try and beat the first one I did back in April 2017. Should be interesting.

JimG - I sent you a PM regarding your question on back surgery. I hope it got to you. I have not used it via this site before.

Have a good, strong workout weekend, all!
54 y/o, Female, 5'10", 142#, Fitness Matters
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OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 19th, 2018, 3:05 pm

jbhop5857 wrote:@mitchell - Awesome. Bet that feels good. I have never done the races on RowPro before. They look interesting, but I can never be sure I will be on time. HAHA

Good Day All,

Cycle 5/ Week 2/ Day 3

Pyramid with >30spm

10/18/17 11/09/17 11/30/17 12/31/17 01/19/18
250 148.8 154.0 148.0 144.8 142.8
500 149.2 152.0 148.0 144.9 143.0
750 151.2 151.4 148.0 144.7 142.7
1000 152.9 148.8 148.0 145.0 143.0
750 150.5 146.9 146.9 143.3 141.8
500 147.8 142.7 139.9 138.8 137.7
250 141.6 137.6 132.0 131.2 131.4

Avg 150.0 148.2 145.8 143.0 141.3

In the write up on Pete Plan it say that you will think the rests are long between the 750/1000/750 section at first and then eventually you will wonder where all the time went. Well, that was today, haha. I was so looking forward to the 6 mn break, and bam, it was gone....

Have a great day and keep kicking butt everyone.

David
Blimey. Fast last or what! When are you going to stop churning out massive PBs?
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

Cyclingman1
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Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: Pete Plan Thread

Post by Cyclingman1 » January 19th, 2018, 3:58 pm

RowerGal wrote:JimG - I sent you a PM regarding your question on back surgery. I hope it got to you. I have not used it via this site before.
Got it. Response in mail. Thanks a lot for all the info.
mdpfirrman wrote:@ Jim - I knew your back was hurting you, didn't know you had surgery. I wish you a very speedy recovery!
I guess I just add this to the list of my various ailments. A life time of hard exercise and the like has been catching up with me. I see stories all the time of someone taking up something at age 60+ and doing well. Me, I think I used up my years a while back. Yeah, I'm hoping to start doing better soon.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 19th, 2018, 4:34 pm

@otw - hopefully not soon, but I am excited to move on from 2k training after February. The last 250 was fast, but man, I really want the 1:30 average for that and I just can't get started fast enough. Strength training is needed, or more rowing, haha.

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

Dangerscouse
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Posts: 5646
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Pete Plan Thread

Post by Dangerscouse » January 19th, 2018, 5:26 pm

@JimG, best of luck with the rehab. My wife had disc replacement surgery almost two years ago now so you have my sympathy. I can only imagine the pain though.
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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Location: Catalina, AZ

Re: Pete Plan Thread

Post by mdpfirrman » January 19th, 2018, 7:32 pm

10K SS work today for me. One of those days where I felt really good. 5K X 2/2'. 2:09 and 2:07. Didn't feel hard. Had to slow myself down quite a few times. You sometimes learn a lot from how the SS rows go. Felt fantastic today.

@ Dietmar - smart SS session!

@ David - you're getting so fast and strong. Don't peak too soon!

@ Mitchell - You're progressing really fast. It's like anything with working out -- consistency and gradual improvements. Over just a while, you look back and you've come really far. That's great that you're enjoying it!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Cyclingman1
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Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: Pete Plan Thread

Post by Cyclingman1 » January 19th, 2018, 10:41 pm

Dangerscouse wrote:@JimG, best of luck with the rehab. My wife had disc replacement surgery almost two years ago now so you have my sympathy. I can only imagine the pain though.
For some disc surgery may be trivial, but for the rest of us, the before, during, & after can be quite difficult. Thanks, Jim G
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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hjs
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Location: Amstelveen the netherlands

Re: Pete Plan Thread

Post by hjs » January 20th, 2018, 4:56 am

Cyclingman1 wrote:
Dangerscouse wrote:@JimG, best of luck with the rehab. My wife had disc replacement surgery almost two years ago now so you have my sympathy. I can only imagine the pain though.
For some disc surgery may be trivial, but for the rest of us, the before, during, & after can be quite difficult. Thanks, Jim G
Take care Jim, be patient.

Dangerscouse
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Posts: 5646
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Location: Liverpool, England

Re: Pete Plan Thread

Post by Dangerscouse » January 20th, 2018, 7:25 am

Trust me Jim, I know with absolute certainty that there's nothing trivial about it. As Henry says be patient and rest up
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 20th, 2018, 1:10 pm

Advice needed: being new to rowing/back pain, I'm not sure what to do. I tweaked my mid-back (left side) last Monday).

Tuesday was a rest day, but I rested Wednesday & Friday as well. Thursday I did a light session. Today is week 6, day 1 of BPP (7500 SS). The back still doesn't feel any better. It feels like a strain, but it doesn't feel that bad. It's super annoying though and I'm frustrated since I'm not sure what to do.

I was an athlete in my younger years and had issues with hamstrings. I know what I did for those... typically, light bike, stretch, light weights & exercise, stretch, TENS unit with ice. Should I follow a similar path with my back (using a light 7500 in place of my light bike)? Or, is the back a completely different animal?

Thanks in advance
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 20th, 2018, 1:25 pm

@ray - No expert here, but if you were an athlete before you understand the difference between hurt and injured. I think most people will say don't screw around with your back/neck, but you know your body best. If you don't think its injured, I say go for a light row and feel it out. If you are second guessing it, take two days off immediately and get it better.

I know, that was no help,

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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