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 » November 4th, 2019, 5:00 am

Jack, the fixed time slot is very much used around group sessions. Everybody starts every rep at the same time.

5 min rest after 500m is fine, but way to long to mimic 2k fatique.

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jackarabit
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Re: Pete Plan Thread

Post by jackarabit » November 4th, 2019, 10:31 am

Henry, wrangling one team among several teams of Wolverine rowers in and out of a busy collegiate boathouse or gym with a limited number of machines very likely necessitated the use of time “centers” for interval starts.

The “Remarks” were made on an internet forum to a self selected collection of fitness seekers and walkon dilettantes with no shared constraints on scheduling access to equipment. Odd that MC lays into the no pain no gain school with all the hyperbolic imagery at his disposal but never really sez: Hey, take five, six, whatever keeps your socks up.

Metabolic stress is partially alleviated by interval rest. Cellular damage and session fatigue is corrected by rest days, not by rest minutes.
There are two types of people in this world: Those who can extrapolate from incomplete data

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hjs
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Re: Pete Plan Thread

Post by hjs » November 4th, 2019, 11:04 am

jackarabit wrote:
November 4th, 2019, 10:31 am
Henry, wrangling one team among several teams of Wolverine rowers in and out of a busy collegiate boathouse or gym with a limited number of machines very likely necessitated the use of time “centers” for interval starts.

The “Remarks” were made on an internet forum to a self selected collection of fitness seekers and walkon dilettantes with no shared constraints on scheduling access to equipment. Odd that MC lays into the no pain no gain school with all the hyperbolic imagery at his disposal but never really sez: Hey, take five, six, whatever keeps your socks up.

Metabolic stress is partially alleviated by interval rest. Cellular damage and session fatigue is corrected by rest days, not by rest minutes.
In general I see Otw aimed rowers often take longer rests. Seen guys do 5x1k with 10 min rest. Sessions become very long that way, certainly including long wu and cd s. Having more time can also be a factor.

Also otw, often has technique sessions, with lots of breaks inbetween, also not having long stretches of water is common, so turns etc give you forced rest, so its more natural?

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jackarabit
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Re: Pete Plan Thread

Post by jackarabit » November 4th, 2019, 11:45 am

Yes, H2O rowing has its limitations and the about face on the short level is one amongst. And long rest at a prescribed percentage of active period pace is a practise that a lot of rec room and potting shed ergers tend to avoid due to the competing demands of the daily rat race.
There are two types of people in this world: Those who can extrapolate from incomplete data

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Cleggy
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Re: Pete Plan Thread

Post by Cleggy » November 7th, 2019, 1:08 pm

Hello,
Long time lurker, first time poster.
I've recently completed the Beginner Pete Plan and thought i'd post my results!

I started back in April and finished middle of October, I had the odd week off to get married, honeymoon, glasto etc, apart from that always tried to get minimum 3 sessions but probably averaged around 4 sessions a week with alot of 5 sessions weeks in there.

I've put my first time /500m for each session below, usually with lower number of reps because it was building up, and then the last session for the equivalent piece.

.....................Week 1-8........Week 21-24
...................(Min/500m)........(Min/500m)
5000/10000m.........02:21................02:08
12000m..................N/A................02:09
6/8 x 500m............01:59................01:51
4/5 x 750m............01:58................01:57
4/5 x 800m............02:00................01:55
3/4 x 1000m..........02:01................01:54
4/5 x 1500m..........02:06................01:59
2/4 x 2000m..........02:08................02:02

Hopefully gives some idea to people starting of what is realistic in terms of improvement, I don't know whether i'm typical or above/below average but it's just meant as a pointer.

I'm going to keep on doing the last 4 weeks on repeat because i'm incorporating the ski erg into my routine now as a bit of cross training and the full blown Pete plan doesn't leave much time for other activities!
M 33 5'10" 154lb/70kg Liverpool

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winniewinser
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Re: Pete Plan Thread

Post by winniewinser » November 7th, 2019, 6:39 pm

Cleggy wrote:
November 7th, 2019, 1:08 pm
Hello,
Long time lurker, first time poster.
I've recently completed the Beginner Pete Plan and thought i'd post my results!

I started back in April and finished middle of October, I had the odd week off to get married, honeymoon, glasto etc, apart from that always tried to get minimum 3 sessions but probably averaged around 4 sessions a week with alot of 5 sessions weeks in there.

I've put my first time /500m for each session below, usually with lower number of reps because it was building up, and then the last session for the equivalent piece.

.....................Week 1-8........Week 21-24
...................(Min/500m)........(Min/500m)
5000/10000m.........02:21................02:08
12000m..................N/A................02:09
6/8 x 500m............01:59................01:51
4/5 x 750m............01:58................01:57
4/5 x 800m............02:00................01:55
3/4 x 1000m..........02:01................01:54
4/5 x 1500m..........02:06................01:59
2/4 x 2000m..........02:08................02:02

Hopefully gives some idea to people starting of what is realistic in terms of improvement, I don't know whether i'm typical or above/below average but it's just meant as a pointer.

I'm going to keep on doing the last 4 weeks on repeat because i'm incorporating the ski erg into my routine now as a bit of cross training and the full blown Pete plan doesn't leave much time for other activities!
Good progress made I'd say.

I'm also doing the BPP but came to it having rowed a reasonable amount without a plan. Definitely seeing progress and woul also recommend it.

Good luck for the next stage of your journey.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

m06w41
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Re: Pete Plan Thread

Post by m06w41 » January 2nd, 2020, 2:22 pm

Lost lost of ground last year with consistency or even rowing anything material. Starting over on the Pete Plan again this year, good year to start. some medication changes early last year and CFA Level 2 studies really took a toll on me. Back up to 200lbs and winded regularly. Did a couple easy rows in December and seem to be able to hold a 2'30" 500m pace, so long ways to go but being this heavy and getting this inactive is bothersome. More a vent here - sorry, will be back with a row report soon. mog
M 50 5'7" 202.6lb near San Antonio Texas
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Re: Pete Plan Thread

Post by elmaster » January 31st, 2020, 7:47 pm

Hello,
I started the BPP a week ago. I will only do the core three sessions per week. My target is to go sub7 by the end of it, but the real challenge is to follow it for the whole 24 weeks.

I have been erging on and off since 2012 but never consistently for a period longer than 3 months. I achieved the best shape in my life when I followed the BPP for three months and manage to do 7:21 2k and 19:36 5k. It doesn't mean I was in good shape back then.
I will post here my workout results at the end of every week to force myself to follow the plan. I also have a personal log.

Week 1:
Monday 27/01: 5k 23:03.6 2:18.3 r17
Wednesday 29/01: 6x500m 11:50.2 1:58.3 r21
Friday 31/01: 5k 23:02.4 2:18.2 r16
37 yo Heavyweight Male; 6' 5"
From Uruguay living in Canada

elmaster
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Re: Pete Plan Thread

Post by elmaster » February 9th, 2020, 6:25 pm

Hello,
After the 4x750m interval session, on Thursday, I woke up with a back muscular contracture and couldn't do the second 5k steady state scheduled for Friday. Hope to feel better this week and complete all sessions.

Week 2:
Monday 3/02: 5.5k 25:01.1 2:16.4 r16
Wednesday 5/02: 4x750m 12:04.3 2:00.7 r22
37 yo Heavyweight Male; 6' 5"
From Uruguay living in Canada

elmaster
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Re: Pete Plan Thread

Post by elmaster » February 15th, 2020, 9:28 pm

Hello,
I skipped monday's workout after the contracture last week. I did 6.5k instead of 6k by mistake.

Week 3:
Thursday 13/02: 2x2k 17:11.1 2:08.8 r21
Saturday 15/02: 6.5k 29:06.8 2:14.4 r17
37 yo Heavyweight Male; 6' 5"
From Uruguay living in Canada

elmaster
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Re: Pete Plan Thread

Post by elmaster » February 22nd, 2020, 9:30 pm

Hello,
I felt a lot better this week and been able to speed up a little bit in the long workouts.

Week 4:
Monday 17/02: 6.5k 29:14.7 2:15.0 r19
Thursday 20/02: 2x2k 12:12.7 2:02.1 r24
Saturday 22/02: 6.5k 28:34.8 2:11.9 r18
37 yo Heavyweight Male; 6' 5"
From Uruguay living in Canada

elmaster
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Re: Pete Plan Thread

Post by elmaster » March 1st, 2020, 8:33 pm

Hello,
I missed the third workout this week.

Week 5:
Tuesday 25/02: 7.0k 30:54.8 2:12.5 r18
Saturday 29/02: 4x800m 12:36.3 1:58.2 r23
37 yo Heavyweight Male; 6' 5"
From Uruguay living in Canada

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » March 24th, 2020, 7:35 pm

Well, its been a while, almost 2 years, since I did the Plan. I tried once and failed in the second week, I had overdone other training. So, I am back at it in week one. I have been rowing on and off and more consistently during the last few months. Had two surgeries last week that reconditioned me pretty well. I look forward to anticipating in the group again, but will wait to get the first cycle done before starting to post results to make sure I follow through. Hope you all are doing well. 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

jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » March 31st, 2020, 12:28 pm

OK, week and a half in. I know I am going to stick with it, so I will post a recap of last week along with where I am once I get settled and the kids schooling taken care of.
Hope to get some others to start this or the BPP, always more fun to grow together.
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

jbhop5857
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Posts: 372
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Re: Pete Plan Thread

Post by jbhop5857 » April 11th, 2020, 11:18 pm

Good Day,
Yep, I am in it. I’l. Start some daily updates as I can and hope we can grab a few more that want to join the awesomeness of the Pete Plan.

Today was Cycle 2 Wk 1

15k Shaky State (I call it that when I cant exactly maintain 23spm) @ 2:07

Sunday is the ranking piece, thinking 60 minutes.

Hope you are well.

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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