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.
bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 5th, 2018, 12:58 pm

SowfLondonRower wrote:
September 3rd, 2018, 10:52 am
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.
Staying on a program while on the road isn't easy so nice job!
Street wrote:
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
Nice job, Andy! Love that workout!
mdpfirrman wrote:
September 4th, 2018, 8:08 am
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.
Well said and best wishes as you continue to recover


Cycle 4, Week 3
4 x 1k with a target of 1:45. I felt good coming into this and have had plenty of rest lately so I decide to set an aggressive target of 1:45.

Well, aggressive based on my last go at this, but in line with what PP says (2k pace plus 1 sec)

---------------2018-06-24----2018-07-15----2018-08-13----2018-09-05-----
1000-----------01:53.6--------01:50.4--------01:48.2--------01:45.2--------
1000-----------01:53.7--------01:50.1--------01:48.1--------01:44.9--------
1000-----------01:52.8--------01:49.9--------01:48.0--------01:45.0--------
1000-----------01:44.4--------01:46.3--------01:45.1--------01:43.9--------

AVGs-----------01:51.1--------01:49.1--------01:47.3--------01:44.7--------
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

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » September 5th, 2018, 5:03 pm

Some great work!

@Mike get well.

I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.

I think I'll be on the PP for a few rounds starting in November or December .
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 5th, 2018, 5:27 pm

RayOfSunshine wrote:
September 5th, 2018, 5:03 pm
I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.

I think I'll be on the PP for a few rounds starting in November or December .
Best of luck, Ray! And good luck on your upcoming 2K TT!
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

Street
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Location: Liverpool

Re: Pete Plan Thread

Post by Street » September 5th, 2018, 5:29 pm

mdpfirrman wrote:
September 4th, 2018, 8:08 am
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.
Damn, that's gutting. You were flying on the 5k plan too. Fingers crossed a bit of rest will have you back on it in no time and at least you still have the bike so you won't lose much.
bob.haffner wrote:
September 5th, 2018, 12:58 pm
Cycle 4, Week 3
4 x 1k with a target of 1:45. I felt good coming into this and have had plenty of rest lately so I decide to set an aggressive target of 1:45.
Bloody hell, good work! I hate those 1ks. Good going knocking over 6 seconds off your times in a few months.
RayOfSunshine wrote:
September 5th, 2018, 5:03 pm
I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.
What sort of distances are you targeting? I'm going to try and be hard on myself and aim for 12km minimum on SS days.

I thought I was going to struggle today as everything was aching after climbing last night and sat down thinking I'd be pleased just to hit the target from last time. This was definitely more of a mind over matter row today.. The last one nearly killed me! :D

PP 1.3 5x1500. Target 1:51.4
27:47.0 - 7,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:33.6 - 1,500m - 1:51.2 - 26
5:33.5 - 1,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:32.2 - 1,500m - 1:50.7 - 26

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » September 5th, 2018, 6:57 pm

Street wrote:
September 5th, 2018, 5:29 pm
What sort of distances are you targeting? I'm going to try and be hard on myself and aim for 12km minimum on SS days.
That's my plan as well. I want to do longer intervals and SPM/HR restricted sessions.
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » September 6th, 2018, 7:48 am

@ Andy - you just don't know how good you are yet. That 1500 is insane. Just be cautious on the longer pieces and don't go too fast. Really make them recovery rows if needed. I've made that mistake before on the PP and tore my body up (or got sick). Easy to do. I'd consider taking a few weeks off the full PP and just concentrating on longer work and less stress work for a while, then transitioning back into the PP around 9 to 12 weeks before your race so you don't peak too soon.

@ Bob - huge improvements! Impressive. You're close to sub 6:50 now.

@ Ray - enjoy the time off and cross training. You've been at this a long time!

@ Roel/Rob/Tracy - keep up the great work. Wasn't that long ago nearly all of us were beginners. Looks like all of you are really building some nice endurance.

Back still sucking. Tried another SS row (pretty easy) the other day and it felt decent. Afterward, terrible. Clear that I have either a bulging disc or a herniated disc. Takes around 3/4 weeks to fully heal. I'm just going to do the bike easy until it feels clearly better.
Image

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 » September 7th, 2018, 1:29 pm

Street wrote:
September 5th, 2018, 5:29 pm
I thought I was going to struggle today as everything was aching after climbing last night and sat down thinking I'd be pleased just to hit the target from last time. This was definitely more of a mind over matter row today.. The last one nearly killed me! :D

PP 1.3 5x1500. Target 1:51.4
27:47.0 - 7,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:33.6 - 1,500m - 1:51.2 - 26
5:33.5 - 1,500m - 1:51.1 - 26
5:33.8 - 1,500m - 1:51.2 - 26
5:32.2 - 1,500m - 1:50.7 - 26
Thanks and nicely done, Andy. Way to dig in!
mdpfirrman wrote:
September 6th, 2018, 7:48 am
@ Bob - huge improvements! Impressive. You're close to sub 6:50 now.
Thanks, @Mike. I plan on doing a 2k test some time this month


Cycle 4, Week 3 of PP
3k, 2.5k, 2k for me. Another "lets see what I'm made of" target of 1:52

---------------2018-06-28----2018-07-20----2018-08-15----2018-09-07-----
3000-----------01:58.2--------01:57.7--------01:55.0--------01:52.2--------
2500-----------01:58.1--------01:57.5--------01:54.9--------01:52.2--------
2000-----------01:55.3--------01:53.5--------01:51.6--------01:51.4--------

AVGs-----------01:57.4--------01:56.5--------01:54.1--------01:52.0--------
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

Training Log

bob.haffner
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Posts: 112
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Re: Pete Plan Thread

Post by bob.haffner » September 9th, 2018, 4:11 pm

Taking the week off of PP to work on some Team Oarsome stuff.

Today was the CTC for George King
2,818m for time.

10:01.4 for a pace of 1:46.7
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

Street
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Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » September 10th, 2018, 5:13 pm

bob.haffner wrote:
September 9th, 2018, 4:11 pm
Today was the CTC for George King
2,818m for time.

10:01.4 for a pace of 1:46.7
Nice! I'm going to do the CTC this Friday, not sure I'll get anywhere near that time though.. :D
mdpfirrman wrote:
September 6th, 2018, 7:48 am
Just be cautious on the longer pieces and don't go too fast. Really make them recovery rows if needed. I've made that mistake before on the PP and tore my body up (or got sick).
I think I do get a bit carried away on the longer rows sometimes, I need to remind myself that I'm not pushing for times on them and they're for recovery.

PP 2.1 Pyramid. Target 1:45.8
14:04.4 - 4,000m - 1:45.5 - 29
0:52.8 - 250m - 1:45.6 - 30
1:45.6 - 500m - 1:45.6 - 29
2:38.4 - 750m - 1:45.6 - 28
3:31.0 - 1,000m - 1:45.5 - 28
2:38.4 - 750m - 1:45.6 - 29
1:45.7 - 500m - 1:45.7 - 29
0:52.6 - 250m - 1:45.2 - 31

Slowly getting closer to the magical 1:45 on the pyramid!

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 10th, 2018, 10:44 pm

Street wrote:
September 10th, 2018, 5:13 pm
Nice! I'm going to do the CTC this Friday, not sure I'll get anywhere near that time though.. :D
Ha, you'll do great, Andy. Are you on a team or just doing the workout?

Nice work on the pyramid by the way
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

Street
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Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » September 11th, 2018, 5:11 am

I'm doing this months CTC as my entry for Sub 7! :)

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 11th, 2018, 12:55 pm

Street wrote:
September 11th, 2018, 5:11 am
I'm doing this months CTC as my entry for Sub 7! :)
Cool, best of luck!!
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

bob.haffner
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Posts: 112
Joined: September 16th, 2011, 5:20 pm

Re: Pete Plan Thread

Post by bob.haffner » September 11th, 2018, 6:31 pm

Decided to do a 2k today. Happy to report that I got a 6:47.9 (141.9)

Splits---SR
1:38.6--30
1:42.4--26
1:43.2--26
1:43.6--27

My goal was sub 6:50 so I'm pretty happy. I'm just 2 secs off my PB from Feb of 2017

Time to set some new PP goals and get back to it
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

mdpfirrman
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Location: Catalina, AZ

Re: Pete Plan Thread

Post by mdpfirrman » September 12th, 2018, 8:08 am

@ Bob - Congrats!! That's impressive! Also, to do a CTC and a 2K within days (or was it back to back days?) of each other is tough! With more of a proper taper, though that's tough to gauge with you because you don't do a ton of SS work, perhaps lower. Your strength has always been there but I think what the PP is doing for you is improving your cardio base/AT and pain threashold.

@ Andy - Fantastic Pyramid. You're so close to going sub 7 it's not funny. My only concern is that you peak too soon or get injured. You're young, so perhaps that's just the old man in me, and some do OK pushing a lot more than me like Bob, but just keep that SS work in check.

Update on the back. Feeling much improved. All I've been doing is my Air Bike at easy paces, though longish work. I've been averaging around 50 minutes to an hour each time. Intend on putting in nearly 6 hours of work this week on the bike so, at least, I shouldn't lose too much cardio progress. All told, I think I've missed 3 days with doing nothing. Back has gone from a 6 or so on a scale of 1-10 to a 2 or so. I'm probably not going to push it until it feels completely healed, which at this rate might be toward the end of this week or next. Hard to say. Again, the bike has been awesome. I guess what I've learned is how valuable other pieces of equipment are that also work full body. I know a lot of guys that love their SkiErgs now. Others love the WattBike or the BikeErg. After being spoiled by the rower, I'm all about working full body and not having to lift quite as much. I have been able to get in my shoulder work and pushups again now, which is nice. It's actually been, in a way, a nice break from pushing so hard on my cardio, though the competitive nature in me won't stop pushing as soon as I'm up to it.
Image

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 » September 12th, 2018, 9:08 am

mdpfirrman wrote:
September 12th, 2018, 8:08 am
@ Bob - Congrats!! That's impressive! Also, to do a CTC and a 2K within days (or was it back to back days?) of each other is tough! With more of a proper taper, though that's tough to gauge with you because you don't do a ton of SS work, perhaps lower. Your strength has always been there but I think what the PP is doing for you is improving your cardio base/AT and pain threashold.

@ Andy - Fantastic Pyramid. You're so close to going sub 7 it's not funny. My only concern is that you peak too soon or get injured. You're young, so perhaps that's just the old man in me, and some do OK pushing a lot more than me like Bob, but just keep that SS work in check.

Update on the back. Feeling much improved. All I've been doing is my Air Bike at easy paces, though longish work. I've been averaging around 50 minutes to an hour each time. Intend on putting in nearly 6 hours of work this week on the bike so, at least, I shouldn't lose too much cardio progress. All told, I think I've missed 3 days with doing nothing. Back has gone from a 6 or so on a scale of 1-10 to a 2 or so. I'm probably not going to push it until it feels completely healed, which at this rate might be toward the end of this week or next. Hard to say. Again, the bike has been awesome. I guess what I've learned is how valuable other pieces of equipment are that also work full body. I know a lot of guys that love their SkiErgs now. Others love the WattBike or the BikeErg. After being spoiled by the rower, I'm all about working full body and not having to lift quite as much. I have been able to get in my shoulder work and pushups again now, which is nice. It's actually been, in a way, a nice break from pushing so hard on my cardio, though the competitive nature in me won't stop pushing as soon as I'm up to it.
I thought I replied to this, but it hasn't shown up. My apologies if there's a double post

Thanks, Mike! I did the CTC on Sunday, but was feeling pretty good yesterday. I hope to take another run at CTC later this week.

I agree, sub 7 for Andy is very doable

Fantastic news about the back. As much as I love the Erg, every stroke is a chance for injury if your form is lacking.
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

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