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.
jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 19th, 2018, 9:37 pm

@street, thanks man. I find, for the shorter distances I am able to create a kind of recoil that I can speed up over the 500. But boy, does it hurt the legs. I get in the habit on longer rows of using too much upper body.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

bob01
2k Poster
Posts: 211
Joined: February 7th, 2018, 10:59 am

Re: Pete Plan Thread

Post by bob01 » May 20th, 2018, 2:47 am

Hi. Using the force graph can be great for solving/ identifying most stroke issues....in this instance one will be able see if there are any leg arm balance issues

warnie
500m Poster
Posts: 89
Joined: March 27th, 2018, 5:27 pm
Location: Wales UK

Re: Pete Plan Thread

Post by warnie » May 20th, 2018, 6:19 am

Finished week 3 of BPP yesterday, day off training totally today so really enjoying!!! Last session of the week felt good. Been struggling all week with sore throat and breathing, first few minutes were killers trying to get breathing in check and not coughing. A few months ago I would have not bothered so pleased I got 4 sessions out this week. Season best 5k so progression is continuing. Onwards and upwards!

BPP 3.4 5000 22:27.6 23 SPM

Looking forward to the start of week four tomorrow!

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 20th, 2018, 1:24 pm

Good Day,
Time for some steady state.

Cycle 1/ Week 1/ Day 6
HM @2:09 with 24spm and HR <150.

Good times, haha. Humid here today, so I and the floor are soaked. Guess that means the job is done for the day. Ribeyes for the grill and beer for my throat.

Have a great day.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

RayOfSunshine
2k Poster
Posts: 273
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 21st, 2018, 12:41 pm

BPP 17.4 30r20

After pulling a muscle in my back a week ago, this was the perfect workout.

I wanted to go below 2:10 since I did 2:10.4 about 6 weeks ago. @ 15', I noticed I could break 7k so that's what I did.

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

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

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 21st, 2018, 1:26 pm

@rayofsunshine - That a great accomplishment being over 7k, nice job. Those 30r20's can hurt.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

Street
1k Poster
Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » May 21st, 2018, 6:07 pm

jbhop5857 wrote: Good times, haha. Humid here today, so I and the floor are soaked.
I feel your pain.. Even the C-breeze isn't helping me out at the moment!
RayOfSunshine wrote: I wanted to go below 2:10 since I did 2:10.4 about 6 weeks ago. @ 15', I noticed I could break 7k so that's what I did.
[/img]
Nicely done. I've not done a 30r20 in about a year, they can be quite fun.

PP2.1 Pyramid. Target 1:48.1
14:23.4 - 4,000m - 1:47.9 - 28
0:54.0 - 250m - 1:48.0 - 28
1:47.9 - 500m - 1:47.9 - 28
2:41.8 - 750m - 1:47.8 - 27
3:35.9 - 1,000m - 1:47.9 - 27
2:41.9 - 750m - 1:47.9 - 27
1:48.0 - 500m - 1:48.0 - 28
0:53.8 - 250m - 1:47.6 - 28

That was a tough one today. Hot weather combined with climbing yesterday meant I was flagging about halfway through the 1km. It was a new PB for me on that session though somehow!

RayOfSunshine
2k Poster
Posts: 273
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 21st, 2018, 9:48 pm

Street wrote: PP2.1 Pyramid. Target 1:48.1
14:23.4 - 4,000m - 1:47.9 - 28
0:54.0 - 250m - 1:48.0 - 28
1:47.9 - 500m - 1:47.9 - 28
2:41.8 - 750m - 1:47.8 - 27
3:35.9 - 1,000m - 1:47.9 - 27
2:41.9 - 750m - 1:47.9 - 27
1:48.0 - 500m - 1:48.0 - 28
0:53.8 - 250m - 1:47.6 - 28

That was a tough one today. Hot weather combined with climbing yesterday meant I was flagging about halfway through the 1km. It was a new PB for me on that session though somehow!
Great work!
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

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

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 22nd, 2018, 10:13 am

Good Day,
Well, clearly my lost speed is on the longer intervals. I was able to keep up pretty well on the 8x500, but man, this was a pain in the butt today and its not even the one I find the hardest. Oh well, hopefully it will come back sooner rather than later.

Cycle 1/ Week 2/ Day 1
5x1500 with 5R and SPM>30

05/22/18
1500 154
1500 154
1500 154
1500 154
1500 150.9

Avg. 153.4

Some Steady State on Wed.
Have a great day.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

warnie
500m Poster
Posts: 89
Joined: March 27th, 2018, 5:27 pm
Location: Wales UK

Re: Pete Plan Thread

Post by warnie » May 22nd, 2018, 3:51 pm

Decent couple of sessions with three SB's tonight in the 1000M set for BPP

BPP 4.1 and 4.2

Last Night (4.1) 6500 Metres 29:25

Tonight (4.2)

1. 1000M 4:11.8
2. 1000M 4:10.5
3. 1000M 4:09.0

Delighted I kept the pace up for all three sets getting quicker as I went on, really didn't think I'd improve on first one!!

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 23rd, 2018, 3:28 pm

Good Day,
Felt really good after yesterdays sprints, not as sore this morning as I expected. Upped the steak intake for dinner and maybe that did the trick. Who knows.

Cycle 1/ Week 2/ Day 2
10k SS @22spm and HR <140 averaged to 2:09.2/500.

I know some people disagree with using HR on the Pete Plan (they believe it is a power plan). I have found that by using HR and keeping a SS SPM, I am able to build muscle while staying in the UT2 zone to get that left vent working well. Feel free to comment, disagree or whatever, but its what I'm trying for now.

Have a great day,

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

RayOfSunshine
2k Poster
Posts: 273
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 23rd, 2018, 5:26 pm

@David I use the HRM during some of my SS pieces just to see the progress from before. I won't use it if I'm pushing myself. It limits me mentally because I get over 160 fast.

BPP 17.5 4x800m 2r
Target 2:06.2 1st 3, all out on 4th

I did a little wu today and felt good, so I decided to go strapless. I knew I could pull the target pace and didn't want to injure myself like I did 8 days ago when I was overextending.

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

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

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 23rd, 2018, 6:27 pm

@ray - yeah, when i sprint I use it but keep tape over it so it doesn't play a mental game, but I like to have the data. Most of my SS meters are suppose to be in a particular zone and as I am new to it, I pay attention to it. Also helps the time go by a bit.
Also, that is quite a fast last you had on the 800 dude, clearly more in the tank.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

Street
1k Poster
Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » May 23rd, 2018, 6:30 pm

@David and Ray, you both you hammered that last rep in your intervals! :)

PP2.3 4x2km. Target 1:54.5
30:22.8 - 8,000m - 1:53.9 - 25
7:36.2 - 2,000m - 1:54.0 - 25
7:36.1 - 2,000m - 1:54.0 - 25
7:36.1 - 2,000m - 1:54.0 - 25
7:34.4 - 2,000m - 1:53.6 - 25

I definitely need to invest in some sort of fan as I'm nearly drowning in sweat at the moment on these intervals! Not much more to go and I reckon I can get back to below 7:30 on these.

rascott
1k Poster
Posts: 129
Joined: January 29th, 2018, 11:04 am
Location: UK

Re: Pete Plan Thread

Post by rascott » May 24th, 2018, 1:42 pm

hi all....I've been laying low and doing the full Pete Plan...went hill walking in Wales last weekend and it took a couple of days for the sore legs to subside!

anyway here is PP 2.3 - 4 x 2000m / 5min rest (1st cycle)

I paced this at my 30min PB which is 2:09.2, then went for it on the last interval. This is a hard session and its going to get worse!

Image
Robert | 48 | 6'1 | 95.9 kg (211 lbs)
2K - 7:26; 5K - 19:40; 6k - 23:50; 30mins - 7154m; 10K - 42:30
Started C2 rowing Nov 2017 but rowed OTW in my youth

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