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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Re: Pete Plan Thread

Post by mdpfirrman » August 28th, 2018, 3:11 pm

Just a quick note until I get some more time. I'm back but I'm not! Thanks Ray for the assist in helping me get back on the forum. Dumb mistake on my part.

Anyway, back has been aggravated last couple of days, so I'm working from the Air Bike Pro, not the rower. Sticking to plan as much as possible but I'm a fan of specificity, so I'm eager to get back on the rower. Trying to get the lower back sorted out. Did 10K on Sunday (W5/D1 of the 5K PP) -- nothing hard at all and the back was really tight that night. This is an old injury that rears up on occasion. The rower is not that easy on the back at times when you're training hard to begin with. I just think I've been tweaking it with more golf, lifting and yard work on top. Plus I have some new resistance bands I've been using for squats and overhead presses (perhaps this or incline bench compressing the spine more).

You're all killing it! Ray, don't feel bad about an HD on a 12K attempt on the full PP. I used to do 5Ks on the full PP on my TT day and not feel a bit bad about that. Sometimes 2Ks! Especially after that 4 X 2K workout.

@Andy - you're a 6:55 (easy) 2K rower that just doesn't know it yet. That 4 X 2K you put in was telling to me. To be all in the lower 7:30s on that and end in the 7:20s is so strong!

@ Bob - massive improvements in your intermediate work! 2 seconds off is no small feat. You're looking at 6:50 or below soon as well.

@ Rob - congrats on the 2K time! Huge improvements.

@Roel - great work/steady improvements!

I'm sure I'm forgetting a lot. Glad to be back. The prospect of the intermediate row tomorrow (as of right now) not looking great. Hope to be back on the TT row this week by the end of the week. My 7K last week was around a 2:02.3 avg pace, so my longer work is coming along. Hope I don't lose progress with this back setback.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » August 29th, 2018, 9:32 am

RayOfSunshine wrote:
August 24th, 2018, 6:10 pm
PP 2.3 4x2k 5r

Target < 2:05 based on BPP 22.2 (7/22) - 4x2k 4r - average 2:05.3 @ 26 SPM

32:51.4 - 2:03.2 @ 27 SPM

8:16.0 - 2:04.0 - 28
8:15.9 - 2:03.9 - 26
8:14.3 - 2:03.5 - 27
8:05.2 - 2:01.3 - 28
Way to go Ray! That 4 x 2k is a killer

Rowlers wrote:
August 28th, 2018, 8:56 am
BPP 3.3 - 6000m

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BPP 4.1 - 6500m

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Nice work, Keep at it!

mdpfirrman wrote:
August 28th, 2018, 3:11 pm
Just a quick note until I get some more time. I'm back but I'm not! Thanks Ray for the assist in helping me get back on the forum. Dumb mistake on my part.

Anyway, back has been aggravated last couple of days, so I'm working from the Air Bike Pro, not the rower. Sticking to plan as much as possible but I'm a fan of specificity, so I'm eager to get back on the rower. Trying to get the lower back sorted out. Did 10K on Sunday (W5/D1 of the 5K PP) -- nothing hard at all and the back was really tight that night. This is an old injury that rears up on occasion. The rower is not that easy on the back at times when you're training hard to begin with. I just think I've been tweaking it with more golf, lifting and yard work on top. Plus I have some new resistance bands I've been using for squats and overhead presses (perhaps this or incline bench compressing the spine more).

You're all killing it! Ray, don't feel bad about an HD on a 12K attempt on the full PP. I used to do 5Ks on the full PP on my TT day and not feel a bit bad about that. Sometimes 2Ks! Especially after that 4 X 2K workout.

@Andy - you're a 6:55 (easy) 2K rower that just doesn't know it yet. That 4 X 2K you put in was telling to me. To be all in the lower 7:30s on that and end in the 7:20s is so strong!

@ Bob - massive improvements in your intermediate work! 2 seconds off is no small feat. You're looking at 6:50 or below soon as well.

@ Rob - congrats on the 2K time! Huge improvements.

@Roel - great work/steady improvements!

I'm sure I'm forgetting a lot. Glad to be back. The prospect of the intermediate row tomorrow (as of right now) not looking great. Hope to be back on the TT row this week by the end of the week. My 7K last week was around a 2:02.3 avg pace, so my longer work is coming along. Hope I don't lose progress with this back setback.
Thanks for the kind words as always, Mike. Heal up!!!
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

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m06w41
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Re: Pete Plan Thread

Post by m06w41 » August 29th, 2018, 3:10 pm

Been afk for a couple weeks. Work really in the way so while 8/20 was my last row, I picked things back up again and started again on Week 8 (where i left off) with the 8500 meter row. Tried to stay at a 2'35 pace then pushed a little near the end.

It's long. It takes a long time. That's the frustrating part. At my pace it takes 44 minutes and sometimes I just don't wanna row for nearly an hour. But then I talk myself into why I'm doing this. Remind myself I've made good progress since starting and it's small steps like this that got me where i'm at and will get me where I want to be. Funny how the mind can work against oneself when it comes to making changes like this.

Backpacking is 9/9 so I'll be out of rowing for a week then, but for now, tonight, it's on with Week 8 Row 2...4x1500 interval

@Mike - hope the back gets better.

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M 50 5'7" 202.6lb near San Antonio Texas
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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » August 29th, 2018, 3:23 pm

@ Tracy - great to see you on here again. 8500 is a long row for most anyone (unless you're talking these guys that eat half marathons for lunch, but they are the exception!). Great steady progress is what it's about and you're doing that!

Today was supposed to be (on the 5K PP) 1750 X 4/4', so I did 8' X 4/4' on the Air Dyne Pro bike instead. It's MUCH easier on my lower back and I get off of it and don't have any setbacks. Roughly 200 Watts or so for the 8 minute intervals, so I feel lucky to have the Air Bike when the back is acting up. I pushed it as hard as I would have on the rower (around 60 to 62 RPM for the 8 minute intervals, which is really hard to sustain on an Assault bike. Legs are dead). It's not the same, but I certainly worked the HR. I don't own a HR monitor and when I got off the bike, it said a HR Avg of 200! Made me chuckle. Must have picked up some electronic impulse from the sweat. I have a higher HRM than most (around a 190 or so) but it's not that high!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Rowlers
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Re: Pete Plan Thread

Post by Rowlers » August 30th, 2018, 3:51 am

@ Mike - Good to see you again. Hope your back gets better soon!

Yesterday, it was time for another interval. Upfront, I was doubtful whether I would make it at the same pace as the earlier 6x500 and 4x750. I came off sick but I made it. Guess the idea of having to post the result here made me going. Pretty happy to see the progress!

Normally, I have at least a 1 day rest between the workouts but I have a busy weekend ahead. I plan to do the BPP 4.3 - 6500m tonight.

BPP 4.2 - 3 x 1000m / 3min rest

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Roel, 32 yrs old, 176cm / 75kg (5' 9" / 165 lbs)

Started BPP 06/08/2018 @78kg and Finished 09/02/2019 @75kg.

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Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » August 30th, 2018, 8:43 am

mdpfirrman wrote:
August 29th, 2018, 3:23 pm
@ Tracy - great to see you on here again. 8500 is a long row for most anyone (unless you're talking these guys that eat half marathons for lunch, but they are the exception!)
We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try :wink:
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Street
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Re: Pete Plan Thread

Post by Street » August 30th, 2018, 6:14 pm

m06w41 wrote:
August 29th, 2018, 3:10 pm
It's long. It takes a long time. That's the frustrating part. At my pace it takes 44 minutes and sometimes I just don't wanna row for nearly an hour. But then I talk myself into why I'm doing this. Remind myself I've made good progress since starting and it's small steps like this that got me where i'm at and will get me where I want to be. Funny how the mind can work against oneself when it comes to making changes like this.
You're doing nearly double the distance you were doing 2 months ago at over 3 seconds quicker pace, that's good progress dude. :)
Rowlers wrote:
August 30th, 2018, 3:51 am

BPP 4.2 - 3 x 1000m / 3min rest
Solid times, the 1km intervals are a killer!
Dangerscouse wrote:
August 30th, 2018, 8:43 am
We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try :wink:
Some of your rows are crazy, but they've inspired me to bash out some longer ones.. Not quite in the same league though. :D

Usually my SS sessions are 8-10km so this week I've done a couple slow 14km rows. 14km seems a nice distance as I can do it in under an hour without pushing myself too much so I might start doing that in the mornings on my easy days.

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » August 31st, 2018, 12:44 am

Street wrote:
August 30th, 2018, 6:14 pm
m06w41 wrote:
August 29th, 2018, 3:10 pm
It's long. It takes a long time. That's the frustrating part. At my pace it takes 44 minutes and sometimes I just don't wanna row for nearly an hour. But then I talk myself into why I'm doing this. Remind myself I've made good progress since starting and it's small steps like this that got me where i'm at and will get me where I want to be. Funny how the mind can work against oneself when it comes to making changes like this.
You're doing nearly double the distance you were doing 2 months ago at over 3 seconds quicker pace, that's good progress dude. :)
Rowlers wrote:
August 30th, 2018, 3:51 am

BPP 4.2 - 3 x 1000m / 3min rest
Solid times, the 1km intervals are a killer!
Dangerscouse wrote:
August 30th, 2018, 8:43 am
We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try :wink:
Some of your rows are crazy, but they've inspired me to bash out some longer ones.. Not quite in the same league though. :D

Usually my SS sessions are 8-10km so this week I've done a couple slow 14km rows. 14km seems a nice distance as I can do it in under an hour without pushing myself too much so I might start doing that in the mornings on my easy days.

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25
Give it time Andy and you'll be getting faster and going further. Once it doesn't 'mentally' feel like a long distance you are half way there.

You're still improving which is all you can hope for. Good effort on the waterfall session
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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Re: Pete Plan Thread

Post by Rowlers » August 31st, 2018, 3:51 am

Street wrote:
August 30th, 2018, 6:14 pm

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25
Never forget to enjoy the weekends :) Great pace! Would be interesting to know whether I will ever be able to sustain something like that.

Below yesterdays session. Steady pace and felt pretty consistent. I am still enjoying it a lot and the plan really gives you a solid structure to keep at it.

BPP 4.3 - 6500m

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Roel, 32 yrs old, 176cm / 75kg (5' 9" / 165 lbs)

Started BPP 06/08/2018 @78kg and Finished 09/02/2019 @75kg.

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bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » August 31st, 2018, 7:12 pm

@Andy, @Roel, @Tracy Good job, fellas!

@Mike, how's the back?



Cycle 4, Week 2 of PP
4 x 2k - 5 min rest

My target was 1:53. Should be closer to my 5 x 1500m pace of 1:50.2, but that extra 500m and 5 mins less rest is trouble for me.

---------------2018-06-19----2018-07-12----2018-08-08----2018-08-31-----
2000-----------01:57.9--------01:56.5--------01:55.0--------01:52.9--------
2000-----------01:58.0--------01:56.3--------01:55.8--------01:53.1--------
2000-----------01:58.2--------01:56.3--------01:55.2--------01:53.3--------
2000-----------01:55.2--------01:53.2--------01:53.0--------01:52.8--------

AVGs-----------01:57.3--------01:55.6--------01:54.7--------01:53.0--------
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

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Street
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Re: Pete Plan Thread

Post by Street » September 1st, 2018, 4:37 pm

bob.haffner wrote:
August 31st, 2018, 7:12 pm

My target was 1:53. Should be closer to my 5 x 1500m pace of 1:50.2, but that extra 500m and 5 mins less rest is trouble for me.
I found the same, I pushed a few weeks back to see if I could do it at the same pace as the 4x2km but I just gassed out on the second or third interval. It's surprising the difference that extra 500m makes even though you're doing one less rep.
Rowlers wrote:
August 31st, 2018, 3:51 am

BPP 4.3 - 6500m
Nearly perfect splits, that pleases my rowing OCD! :D

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 1st, 2018, 5:55 pm

Street wrote:
September 1st, 2018, 4:37 pm
I found the same, I pushed a few weeks back to see if I could do it at the same pace as the 4x2km but I just gassed out on the second or third interval. It's surprising the difference that extra 500m makes even though you're doing one less rep.
Agreed, plus the rest. The 5 x 1500 is done with 20 minutes total rest, but the 4 x 2k is done with only 15 minutes total rest

The plan suggests .5 second slower pace with the 4 x 2k, but that's a tall order
I'm a little old, kinda heavy and somewhat tall... 2 outta 3 ain't bad

Been rowing on-and-off for a few years. I have a "sub 6:30 2k by the end of 2018" goal

Training Log

SowfLondonRower
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Re: Pete Plan Thread

Post by SowfLondonRower » September 3rd, 2018, 10:52 am

Great work everyone. @Tracy well done on pushing through the doubts. Those last 500m show the improvements you have made - imagine when you started being able to push the pace AFTER having already rowed 8km!

It's taken me a week to get sorted out with a gym here in Switzerland, so I'm still on week 7 of the BPP. 8000m today, at 2:09.7. Focused on keeping my stroke rate up at 22, and felt pretty good.

@mike, hope your back improves soon!
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

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Street
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Re: Pete Plan Thread

Post by Street » September 3rd, 2018, 6:49 pm

Speed intervals today, target was 1:44.9. It's interesting doing them with the HRM too and I've worked out that just over 170bpm is the magic number where things start to get hard(er) for me! Slightly disappointed as well as they've released the venue and date for the BRIC in December and I'm away the night before so wouldn't be able to get down to London the next day in time for it.. Guess I'll have to target the EIRC instead.

PP 1.1 8x500m. Target 1:44.9
13:57.1 - 4,000m - 1:44.6 - 29
1:44.9 - 500m - 29
1:44.8 - 500m - 29 - 165
1:44.7 - 500m - 29 - 167
1:44.7 - 500m - 29 - 169
1:44.8 - 500m - 29 - 171
1:44.7 - 500m - 29 - 171
1:44.7 - 500m - 30 - 172
1:43.7 - 500m - 30 - 173

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » September 4th, 2018, 8:08 am

@ Andy - most really like the EIRC better from what I've heard anyway.

Thanks for the well wishes on the back. Looks like I'm going to have to put the 5K PP on hold for now. I've been keeping up with the spirit of the workouts until yesterday. I did a 10K strapless row on Friday to test out the back and it was not good following. Was supposed to do a 1K X 6 yesterday with 4' breaks but there was no way. I've been replacing it on the bike but the back was still tight so I took the day off.

It's mostly aggravating because it's not THAT bad but it's bad enough to feel sore all day and if I row, it's much worse. I think I have a slightly slipped disc (not something terribly unusual for me). I injured it pretty severely in my late 20s and it rears up from time to time. I'm going to have to take a break and mostly work the bike and rehab for now. Hope not to lose too much ground. I've mosty kept up on both the cardio and pushing it hard on the bike as well but not rower specific. This was a (potentially) bad year for me to race as we're moving early next year anyway. When I turn 55 is when I really want to compete and push the 2K times. I'd like to break (or get close to breaking) 7 minutes once in my life! I dropped 8 seconds off my times last year so I think it's possible but my age/aches and pains don't help. On top of that, I have like the anti rower body -- shorter arms and legs.

Like I always say on here, though, it's more about if you enjoy it and if you are in better health. The competition and PBs are just gravy. I like to push myself, though, and enjoy that aspect of it. I'll likely continue doing that as long as I can.

I'll keep checking in from time to time. I don't think I'll be out too, too long. It's more of a nuisance than anything.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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