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.
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hjs
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Re: Pete Plan Thread

Post by hjs » September 25th, 2018, 7:12 am

iant187 wrote:
September 25th, 2018, 6:27 am
hjs wrote:
September 25th, 2018, 3:29 am
If this does not feel horrible, you are not trying enough, from all sessions, this is the one I most often failed. A very very good 2k predictor.
I'm with you on that Henry - this is my least favourite session so far!!!
For most this is, its very anaerobic almost right from the start, on the longer intervals its more aerobe. 750 reps are also evil. The 5x750 on 3 min is nasty.
For my training see twitter @Hjsrowing

Rowlers
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Re: Pete Plan Thread

Post by Rowlers » September 25th, 2018, 10:18 am

Below my two SS sessions from the past week. I decided to maintain a slower pace on the last session and proceed with that the coming weeks. I noticed that I was going faster and faster each session and that it became a mental thing that I had to go below the pace of the previous session which should not be a goal by itself of steady state.

BPP 6.3 - 7500m

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BPP 7.1 - 8000m

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Roel

32 yrs old, 176cm / 78kg (5' 9" / 172 lbs)

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JMac
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Re: Pete Plan Thread

Post by JMac » September 25th, 2018, 4:39 pm

I decided to take a break from focusing on weights and do a cycle of the PP. Will probably re-test my 2K at the end.

Week 1 session 1

Time Meters Pace Watts Cal/Hr S/M HR
12:54.2 4,000m 1:36.7 386 1627 34 166
1:39.5 500m 1:39.5 355 1521 33 155
1:37.7 500m 1:37.7 375 1590 33 161
1:37.3 500m 1:37.3 380 1606 32 164
1:37.9 500m 1:37.9 373 1582 33 166
1:37.4 500m 1:37.4 379 1602 34 169
1:36.8 500m 1:36.8 386 1626 35 169
1:35.3 500m 1:35.3 404 1690 35 172
1:32.3 500m 1:32.3 445 1830 37 174
35 | 6'6" | 120kg


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bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 25th, 2018, 8:08 pm

rascott wrote:
September 25th, 2018, 6:10 am
Back on the Pete Plan...session 1.1 yesterday...
8 x 500m / 3min30 rest
1:58.5 was my average from many weeks ago and it felt OK so I must have been doing something right since I dropped off the PP...

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Very well done. You definitely have more in ya!
JMac wrote:
September 25th, 2018, 4:39 pm
I decided to take a break from focusing on weights and do a cycle of the PP. Will probably re-test my 2K at the end.

Week 1 session 1

Time Meters Pace Watts Cal/Hr S/M HR
12:54.2 4,000m 1:36.7 386 1627 34 166
1:39.5 500m 1:39.5 355 1521 33 155
1:37.7 500m 1:37.7 375 1590 33 161
1:37.3 500m 1:37.3 380 1606 32 164
1:37.9 500m 1:37.9 373 1582 33 166
1:37.4 500m 1:37.4 379 1602 34 169
1:36.8 500m 1:36.8 386 1626 35 169
1:35.3 500m 1:35.3 404 1690 35 172
1:32.3 500m 1:32.3 445 1830 37 174
You crushed it! Hope you stay with it. Always good to have more folks posting
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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SowfLondonRower
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Re: Pete Plan Thread

Post by SowfLondonRower » September 26th, 2018, 12:14 pm

BPP 9.4 - 8000m: 2:09.3

BPP 10.1 - 9500m: 2:09.4 (unstrapped)
BPP 10.2 - 3x2000m, 4min rest: 2:09.5, 2:09.3, 2:09.6.
BPP 10.3 - 8000m: 2:11.1 (unstrapped)

I'm going to have another enforced absence for at least a few days next week, so I decided to use some of this week's sessions as warm-ups for a couple of tests to benchmark where I'm at.

Yesterday I did a 2k, 1 month on from my previous try (which was 7:40.8):
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Today I did a 5k:
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As you can see, pacing could have been better on both of them. I went out faster than expected on the 2k and pulled back in the middle in order to avoid a blowout...maybe could have kept the pressure on slightly more. In the 5k I started fairly conservatively, maybe too much so.

Overall very pleased, though! Thanks everyone for the massively helpful advice/motivation
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Currently 88kg

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JMac
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Re: Pete Plan Thread

Post by JMac » September 26th, 2018, 3:47 pm

Steady 10k today for week 1 session 2.

Aim was under 2:00/500m, felt fine.

Time Meters Pace. S/M HR 39:49.3 10000 1:59.4 21 156
7:58.8 2000 1:59.7 21 144
7:58.3 4000 1:59.5 21 152
7:57.9 6000 1:59.4 21 160
7:57.9 8000 1:59.4 21 161
7:56.4 10000 1:59.1 21 166
35 | 6'6" | 120kg


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rascott
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Re: Pete Plan Thread

Post by rascott » September 27th, 2018, 9:47 am

Thanks Bob!

Did 8K steady (PP 1.2) yesterday (2:18.9)

Did PP 1.3 - 5 x 1500m / 5min rest today.
My iPhone crapped out half way through so ErgData did not capture the row, so I had to take a picture and manually update the logbook...previous average from mid June was 2:05.2

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Robert | 48 | 6'1 | 95.7 kg (211 lbs)
2K - 7:26; 5K - 19:40; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

JMac
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Re: Pete Plan Thread

Post by JMac » September 27th, 2018, 2:51 pm

PP 1.3

5x1500m r5

Only done this session once before, really tough!

Aim was sub 1:49s

Time Meters Pace. Watt. Cal/Hrc S/M HR
27:08.1 7,500m 1:48.5 274 1241 29 166
5:27.7 1,500m 1:49.2 269 1223 29 157
5:25.8 1,500m 1:48.6 273 1239 29 165
5:24.8 1,500m 1:48.2 276 1248 30 166
5:25.2 1,500m 1:48.4 275 1244 29 169
5:24.5 1,500m 1:48.1 277 1250 29 174
35 | 6'6" | 120kg


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Rowlers
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Re: Pete Plan Thread

Post by Rowlers » September 28th, 2018, 9:52 am

Below my sessions of this week. The interval session felt pretty solid. Normally, I have at least one day rest in between sessions but I did the 8000m SS piece the day after which was a bit of a struggle.

BPP 7.2 - 7x500m / 2 min rest

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BPP 7.3 - 8000m

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Roel

32 yrs old, 176cm / 78kg (5' 9" / 172 lbs)

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JMac
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Re: Pete Plan Thread

Post by JMac » September 28th, 2018, 1:09 pm

PP 1.4

Steady 10k this afternoon. Felt fine until 5k, then started to find it a little harder than expected, possibly still adjusting to the increased volume I've been doing recently.

Time Meters Pace. Watts Cal/Hr S/M HR
39:51.2 10,000m1:59.5 205 1004 21 158
7:58.2 2,000m 1:59.5 205 1004 22 147
7:58.4 4,000m 1:59.6 205 1003 21 154
7:58.3 6,000m 1:59.5 205 1004 21 160
7:58.9 8,000m 1:59.7 204 1001 21 165
7:57.3 10,000m1:59.3 206 1008 22 167
35 | 6'6" | 120kg


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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » September 28th, 2018, 3:20 pm

JMac wrote:
September 28th, 2018, 1:09 pm
PP 1.4

Steady 10k this afternoon. Felt fine until 5k, then started to find it a little harder than expected, possibly still adjusting to the increased volume I've been doing recently.

Time Meters Pace. Watts Cal/Hr S/M HR
39:51.2 10,000m1:59.5 205 1004 21 158
7:58.2 2,000m 1:59.5 205 1004 22 147
7:58.4 4,000m 1:59.6 205 1003 21 154
7:58.3 6,000m 1:59.5 205 1004 21 160
7:58.9 8,000m 1:59.7 204 1001 21 165
7:57.3 10,000m1:59.3 206 1008 22 167
I'm not on plan right now but I've been seeing your times, you're crushing it! Just observation. After doing the PP for years and watching others do it, a good rule of thumb is keep your SS work around 19 up to 24 or so seconds slower than your 2K PB. Your 500m workout the other day was telling. You did a 1:36 avg. I find that workout is usually a pretty solid indicator of your 2K time if you add two seconds to it (you're around a 6:32 2K now), so 1:38 pace.

While 1:59 seems fast, it does fit into that +19 to 25 seconds over your 2K pace rule of thumb, but you're on the faster end of it. If you need to, do a 2:02, even a 2:03 pace to recover. As you gain aerobic capability, your pace will drop naturally. At first glance I thought you were going way too fast. You're really not but don't feel like you have to be at a certain pace on the SS work. Strong man!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

JMac
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Re: Pete Plan Thread

Post by JMac » September 28th, 2018, 6:54 pm

Thanks Mike. I hope to try some 60min pieces in week two or three at a slightly slower pace.

Being much more of a sprinter, these long steady rows really are tough mentally!
35 | 6'6" | 120kg


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Andrew Shuck
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Re: Pete Plan Thread

Post by Andrew Shuck » September 29th, 2018, 8:40 am

Hi, just had 5 days off due to working 15hrs a day. No time to train :(
Today was 4 x1k Previous split !:37.0
Todays was 1:36.5
Thank's Mike, still got a bit of a loose chest.
You can't polish a turd but you can sprinkle glitter on it.

rascott
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Re: Pete Plan Thread

Post by rascott » September 29th, 2018, 3:17 pm

PP 1.5 - hard distance...did a 5K test for this one...previous PB was 20:25...got 19:40 this time...happy with a sub 20!

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Robert | 48 | 6'1 | 95.7 kg (211 lbs)
2K - 7:26; 5K - 19:40; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

bob.haffner
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Re: Pete Plan Thread

Post by bob.haffner » September 29th, 2018, 9:56 pm

Good work, everyone! I had a lot of travel this week so not much to report.

Today I did a 10K at 2:25. I'll resume the PP tomorrow or Monday with the Pyramid
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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