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.
lindsayh
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Location: Sydney, Australia

Re: Pete Plan Thread

Post by lindsayh » August 17th, 2018, 12:40 am

Dangerscouse wrote:
August 16th, 2018, 7:06 pm
@Mike and @Bob the best thing about the indoor rowing teams is that we don't look for the absolute best rowers, we want people who have the right attitude and give 100% most of the time. It's an open invitation from me from any regular posters on here for membership of Team Oarsome. It's great motivation to have monthly.challenge!
......and from me to look at the Forum Flyers .......all welcome! But the value is simply committing to do the challenge no matter for which team - good experience as they are often "off the beaten track" a little.
Lindsay
67yo 91kg
Sydney Australia
Forum Flyer
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

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » August 17th, 2018, 5:28 am

C1 PP 1.3
5x1500m 5r
Target <2:00
I did 5x1500m 3r @ 2:00.8 on BPP 25.2 (13 days ago)

Image
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » August 17th, 2018, 1:33 pm

@ Ray - those are nice numbers on a very hard workout! Good job. Great times for your first time with that much rest.

@ Andy - looking back over your 1500 numbers the other day, I'm astounded at your cardio fitness -- 1:51.7 avg on that workout is ridiculous!

@ Bob - 2 second improvement for you on a waterfall, which is another hard AT workout shows that your aerobic ability is coming along nicely (which is your only weakness cause you're so strong on the sprints).

Today was W3/D6 for me. The 12 week 5K Pete Plan runs in 3 week "cycles" still. This was the end of the first mini cycle for me. Now, I use these numbers starting next week as my benchmark.

Today's workout - 3 X 2K/3'. At first glance, this looks similar to the PP 4 X 2K but one less rep. It's different. The instructions tell you to do your 1st and last rep at slower SS pace and then go hard (around 90% in the middle), hopefully with some sort of pacing plan on the middle rep.

2000 / 8:56.5 / 2:14.1 / 22 (slow SS pace)

2000 / 7:35.6 / 1:53.9 / 27 (90% of 2K best effort)

2000 / 8:55.6 / 2:13.9 / 22 (basically CD)

Felt pretty good about this. I didn't really have too much of a plan except not fall below 27 on the faster 2K and hopefully average below 1:54, so I'm OK with this workout. It's hard to do even a 90% 2K for me after this many meters, already having pushed it twice this week. Off day tomorrow. Yeah!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » August 17th, 2018, 2:05 pm

mdpfirrman wrote:
August 17th, 2018, 1:33 pm

Today's workout - 3 X 2K/3'. At first glance, this looks similar to the PP 4 X 2K but one less rep. It's different. The instructions tell you to do your 1st and last rep at slower SS pace and then go hard (around 90% in the middle), hopefully with some sort of pacing plan on the middle rep.

2000 / 8:56.5 / 2:14.1 / 22 (slow SS pace)

2000 / 7:35.6 / 1:53.9 / 27 (90% of 2K best effort)

2000 / 8:55.6 / 2:13.9 / 22 (basically CD)

Felt pretty good about this. I didn't really have too much of a plan except not fall below 27 on the faster 2K and hopefully average below 1:54, so I'm OK with this workout. It's hard to do even a 90% 2K for me after this many meters, already having pushed it twice this week. Off day tomorrow. Yeah!
I read up on the 5k plan previously and noticed those intervals. Thanks for being a guinea pig! :lol:
Seriously though, I really enjoy reading your detailed description of the plan.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

RayOfSunshine
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Posts: 273
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » August 19th, 2018, 8:09 am

PP 1.5: 8k
Target 2:05.7 - 2:08.8
My guesstimate is that is close to 2:00 - 2:03 @ sea level


Image

Pretty whipped right now, but feel great about this piece.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

mdpfirrman
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Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » August 20th, 2018, 7:53 am

@ Ray - Really nice TT piece. Don't have to go all out on those if you don't want to. I found out that during the full PP, going all out on those tired me out quite a bit. I don't think that was 100% for you but hard, which is what you want.

10K yesterday for me at 2:10.9. Not much to report other than the lower back is really sore today. Likely too much golf, yard work rather than the rower. Shouldn't complain about rain with all the drought/fires going on out West but we had like 6 days in a row of rain and I had what looked like two weeks of yard work to catch up on in one day (more rain the next two days so this was my only "window"). Been one of the wettest Summers I can recall in Southern Ohio.

Going to try to do the 10 X 500m/1' today. We'll see how the back feels. If it's really sore, might have to be forced to do something on the AirBike. We'll see, it feels much better today than yesterday.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

SowfLondonRower
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Re: Pete Plan Thread

Post by SowfLondonRower » August 20th, 2018, 11:31 am

After having my enforced 4 day break, got back to finishing week 5 of the BPP on Friday and Saturday:

BPP 5.3: 7000m @ 2:08.4 - couldn't resist dipping under 30mins for this one once I realised I was within range.
BPP 5.4: meant to be 20mins at 1 or 2 seconds faster pace if you feel good. I was feeling good, so I slightly modified and tried to achieve my sub-21 5k target. Ended up doing it in 20:43.4 which I was very pleased with.

Today started week 6:
BPP 6.1: 7500m @ 2:06.5 - I had taken Sunday off and felt nice and rested this morning so upped the speed without feeling like I was working particularly hard.

These improved times may also be related to the fact that I found out I've had a broken knuckle for the last 3 weeks, and the break from rowing has given it an opportunity to heal a bit and cause me less pain.

We've had opposite summers weather-wise Mike, unusually hot here in London which has only cooled a bit recently. It's drastically reduced the amount I'm sweating on these rows!
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Currently 90kg

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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » August 20th, 2018, 2:21 pm

@Mike just the thought of doing 10x500 w/ 1r hurts my back. I tend to come out hot and that's when I tweak my back. Yard work... oh my, definitely hard on the back.

@Rob Solid work! I tweaked the BPP as I went through it as well. I was seeing gains so quickly that I wanted more, so I would shave a second or two off of the target pace until I got to where it was truly a challenge. I look forward to watching you progress through the BPP.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

mdpfirrman
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Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » August 20th, 2018, 2:55 pm

RayOfSunshine wrote:
August 20th, 2018, 2:21 pm
@Mike just the thought of doing 10x500 w/ 1r hurts my back. I tend to come out hot and that's when I tweak my back. Yard work... oh my, definitely hard on the back.

@Rob Solid work! I tweaked the BPP as I went through it as well. I was seeing gains so quickly that I wanted more, so I would shave a second or two off of the target pace until I got to where it was truly a challenge. I look forward to watching you progress through the BPP.
I forget these plans as they are newer. It's actually a 12 X 500m and no, it wasn't happening today. I'm 60% better than yesterday but not nearly 100%. If I was around 90%, I'd give it a go but decided to do a similar workout on the AirDyne Pro. Not nearly the same thing but a very hard, full body workout (Assault style bike, these things are no joke) and did 12 X 99 seconds sprint (the highest you can set it on for a sprint interval) and then 60 seconds off, which I actually just did very, very slow pedalling during. This was very hard, I don't know if as hard as the rower. I'm also a specificity fan, so if I'm trying to work a plan, I try to stick to the letter of the plan and not modify it but I thought I might be out longer if I tried to do sprints on the rower today. The bike is not nearly as tough on the lower back as the rower but my legs were dead afterward.

The bike said I was working around 240/250 Watts on the sprints but I think it overexaggerates what you do versus the rower in Watts. I'll have to take this as my aerobic workout/sprint work this week. I'll see how it's going tomorrow but might, just to be on the safe side, do 50 minutes on the bike tomorrow for my SS work and then back to the rower on Wednesday (for my intermediate sprints).

@ Rob - nice work! To have done as well as you did with a broken knuckle is pretty impressive (and painful sounding too)! Don't push too, too hard early on with the SS work. Nice progress!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » August 20th, 2018, 3:31 pm

mdpfirrman wrote:
August 20th, 2018, 2:55 pm
@ Rob - nice work! To have done as well as you did with a broken knuckle is pretty impressive (and painful sounding too)! Don't push too, too hard early on with the SS work. Nice progress!
@Rob
I didn't listen to Mike & others when they told me to take it easy on the SS work. I think I missed 3, maybe 4, weeks in total due to injuries from not taking advice. The link below is to one of my favorite posts I've seen on here.

viewtopic.php?f=3&t=170912
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

SowfLondonRower
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Joined: July 24th, 2018, 11:42 am

Re: Pete Plan Thread

Post by SowfLondonRower » August 20th, 2018, 5:40 pm

Cheers for all the messages guys. I have been trying to listen to my body in terms of not pushing too hard, and I think I'm still picking up some easy gains through improving my form. But you're right, I'm very much a numbers, try and hit a target type of person and I need to make sure I don't do that every single row.

I might try the week's second 7.5k with calories on the display and see what happens when I'm not subconsciously trying to nudge the average split down
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Currently 90kg

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Street
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Re: Pete Plan Thread

Post by Street » August 20th, 2018, 6:51 pm

RayOfSunshine wrote:
August 20th, 2018, 3:31 pm
@Rob
I didn't listen to Mike & others when they told me to take it easy on the SS work. I think I missed 3, maybe 4, weeks in total due to injuries from not taking advice. The link below is to one of my favorite posts I've seen on here.

viewtopic.php?f=3&t=170912
That's a good post actually! I think it's easy to push to hard too early on the BPP then end up burning out towards the end as the meters and weeks add up. By the time you're halfway through, if you are doing all the optional sessions and warmup/cool downs, it's a lot of meters.
SowfLondonRower wrote:
August 20th, 2018, 11:31 am
We've had opposite summers weather-wise Mike, unusually hot here in London which has only cooled a bit recently. It's drastically reduced the amount I'm sweating on these rows!
I'm still waiting for it to cool in my garage up north, however it won't be long before I'm moaning about how cold it is. It seems there's no happy medium.
mdpfirrman wrote:
August 20th, 2018, 2:55 pm
I'll have to take this as my aerobic workout/sprint work this week. I'll see how it's going tomorrow but might, just to be on the safe side, do 50 minutes on the bike tomorrow for my SS work and then back to the rower on Wednesday (for my intermediate sprints).
Fingers crossed a couple days on the bike sorts you out! :)

This is definitely one of my favourite sessions, the psychological boost after the halfway point is great! Wearing the HRM for a few sessions has been fun too. I've worked out a few patterns and it's interesting to see at what HR I start to struggle and wouldn't be able to maintain for a long period.

PP 2.1 Pyramid. Target 1:46.4
14:06.6 - 4,000m - 1:45.8 - 29 - 121
0:53.0 - 250m - 1:46.0 - 29 - 143
1:45.7 - 500m - 1:45.7 - 30 - 161
2:38.7 - 750m - 1:45.8 - 28 - 171
3:32.0 - 1,000m - 1:46.0 - 28 - 176
2:38.9 - 750m - 1:45.9 - 29 - 176
1:45.9 - 500m - 1:45.9 - 28 - 173
0:52.4 - 250m - 1:44.8 - 30 - 160

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » August 20th, 2018, 7:05 pm

Street wrote:
August 20th, 2018, 6:51 pm

This is definitely one of my favourite sessions, the psychological boost after the halfway point is great! Wearing the HRM for a few sessions has been fun too. I've worked out a few patterns and it's interesting to see at what HR I start to struggle and wouldn't be able to maintain for a long period.

PP 2.1 Pyramid. Target 1:46.4
14:06.6 - 4,000m - 1:45.8 - 29 - 121
0:53.0 - 250m - 1:46.0 - 29 - 143
1:45.7 - 500m - 1:45.7 - 30 - 161
2:38.7 - 750m - 1:45.8 - 28 - 171
3:32.0 - 1,000m - 1:46.0 - 28 - 176
2:38.9 - 750m - 1:45.9 - 29 - 176
1:45.9 - 500m - 1:45.9 - 28 - 173
0:52.4 - 250m - 1:44.8 - 30 - 160
Do you try to hit the same pace on all of the intervals?

I"m doing my 1st PP 2.1 in a couple days.

Should I target something close to what I did on PP 1.1 (8x500)?
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

Street
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Location: Liverpool

Re: Pete Plan Thread

Post by Street » August 21st, 2018, 4:43 am

RayOfSunshine wrote:
August 20th, 2018, 7:05 pm
Do you try to hit the same pace on all of the intervals?

I"m doing my 1st PP 2.1 in a couple days.

Should I target something close to what I did on PP 1.1 (8x500)?
I've just let the pace for them come naturally. I started my first cycle fairly conservative to give myself targets I knew I could hit and went from there. After a few cycles they've levelled off and there is a few seconds difference between each type for me. My 500s are at 1:45, pyramid +1 and 1ks +3 although I think my 1ks are a bit weak.

According to Pete..
8 x 500m = 3seconds faster than 2k pb pace (2k – 3)

Speed pyramid = 2k pb pace (2k)

4 x 1000m = 1second slower than 2k pb pace (2k + 1)

As my 2k pb pace is about 1:46.9, I'm slow on the 500s, faster on the pyramid and about right on the 1kms!

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » August 21st, 2018, 8:28 am

@ Andy - very nice Pyramid!

Yeah, I like "flat" pacing on that one too. If you start out too fast, you fly and die. The middle part of the Pyramid (750/1000/750 part) is a good indicator of what you'll do on the 2K. I personally am not as fast on the 500s as 2K - 3 pace. Mine is more like 2K pace - 2 on a good day on the 8 X 500m.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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