Pete Plan Thread

[rascott]

Using your 10k (which looks most recent) and Paul's Law http://www.machars.net/ultimate.php , it puts you at 1:57.7. I don't know how accurate Paul's Law is, but I've heard others say it's pretty good when comparing "like" races (e.g. 1k & 2k). 10k seems a bit of a gap. I'm a better at shorter pieces, so I'd have to adjust a little.

I think my 30min distance is my best effort so far...according to the "2K from watts" calculator , my 2K estimate is 7:39 ...1:54 pace which I think could be in the right ballpark

[JerekKruger]

I'd welcome people's views on this given my numbers below. I would hope to squeeze a bit more out of a 2K than 1:59 but we will see soon enough when I do a 2K test after I've finished the BPP.

Given how much faster your final interval was it's safe to say that you could have done that workout at a faster average pace if you had started off faster, so I definitely agree that you should be able to go faster than 1:59 for a 2k. If you think 1:54 is a reasonable aim then try it out next time you do this workout (week 23 I think). Actually given how big a jump that is, perhaps start out at something like 1:56 and work your way down.

[mitchel674]

Using your 10k (which looks most recent) and Paul's Law http://www.machars.net/ultimate.php , it puts you at 1:57.7. I don't know how accurate Paul's Law is, but I've heard others say it's pretty good when comparing "like" races (e.g. 1k & 2k). 10k seems a bit of a gap. I'm a better at shorter pieces, so I'd have to adjust a little.

I think my 30min distance is my best effort so far...according to the "2K from watts" calculator , my 2K estimate is 7:39 ...1:54 pace which I think could be in the right ballpark

I'm close to your numbers and struggling to get below 8:00 for a 2k. Is the 30 minute distance you reference here your sub 7000m effort? If so, Pauls Law has your 2k guesstimate at 7:58.3 (1:59.6).

My PB 30 minute is 7033 so I know these numbers well.

I haven't tried a 2k TT in months. I may give it another go after I finish this first cycle of the PP.

[RayOfSunshine]

Welcome Ronan & Michael

BPP 14.2 today
3x2k 4r
Target 2:01.7

1) 2:01.5 27spm
2) 2:01.4 23spm
3) 2:01.3 25spm

I was sick and off for a week, so I'm very pleased with this workout. It also gives me a little hope that my last workout (damn near HD) may have been due to the illness coming on. Another note: I didn't wear my HRM on purpose today. I was worried that would mess with my mind. I needed to focus on the workout.

[RayOfSunshine]

BPP 14.3 4x8' 2' rest
Target pace 2:07.2 for the 1st 3, then faster

I went to an indoor rowing course on Saturday in Orlando, so I felt smoother and was okay going out a bit fast.

1) 2:06.8, 23spm
2) 2:06.5, 22spm
3) 2:06.3, 21spm
4) 2:05.4, 24spm (about 90-95% on this one)

[mitchel674]

BPP 14.3 4x8' 2' rest
Target pace 2:07.2 for the 1st 3, then faster

I went to an indoor rowing course on Saturday in Orlando, so I felt smoother and was okay going out a bit fast.

Can you tell us about the rowing course? I'm close to Orlando and would be interested in some instruction if it was worthwhile.

[RayOfSunshine]

BPP 14.3 4x8' 2' rest
Target pace 2:07.2 for the 1st 3, then faster

I went to an indoor rowing course on Saturday in Orlando, so I felt smoother and was okay going out a bit fast.

Can you tell us about the rowing course? I'm close to Orlando and would be interested in some instruction if it was worthwhile.

It was a course to train you how to train people on a C2 put on by https://ucanrow2.com/

Terry Smythe was the instructor and she was great. It was held at this rowing studio http://fit2row.net/ which was great. They had about 18-20 erg, 2 ski ergs, a bike erg, and a few other items. It's primarily a rowing studio. Overall, the class was excellent. I think 3 or 4 of us were not there to become trainers, but I may go ahead and get certified since it won't cost anything extra.

You may be able to get some one-on-one training at fit2row. They do group exercise classes as well. I'm not sure how much I'd get out of that, but I think anyone who enjoys spinning classes would absolutely love it.

[Mikdavand]

PP 1.1 8x500m/3:30r

Target 2:01.3 based on 2k-3
1) 2:01.0 27
2) 2:00.9 26
3) 2:01.1 26
4) 2:00.7 27
5) 2:00.8 27
6) 2:00.3 26
7) 2:01.5 26
8) 1:49.0 29
Avg 1:59.4 27

First day jitters.... I was very conservative early. I wanted to make sure I could finish without hitting a wall... tried to row consistently. Felt I could have been a bit faster throughout. Atleast I know what its like now, and have a new target for next time.

[mitchel674]

PP 2.1 was my first effort at the pyramid. Pete says to aim for 2k PB time for the first four segments and then go faster each subsequent segment. My current 2k PB is 2:04.



Pleased with this one and felt I had more in the tank. Could have gone faster on the first few, but not sure how I would have finished. Light 2k warm up and 1k cool down to round it out.

[Mikdavand]

PP 2.1 was my first effort at the pyramid. Pete says to aim for 2k PB time for the first four segments and then go faster each subsequent segment. My current 2k PB is 2:04.


Pleased with this one and felt I had more in the tank. Could have gone faster on the first few, but not sure how I would have finished. Light 2k warm up and 1k cool down to round it out.

I hope to have similar numbers for my first pyramid next Monday. I'd be very happy with those numbers. Nice row! Did you find it tougher than the 8x500m.... Maybe I read too much but I've heard horror stories about the pyramid... lol.

[mitchel674]

PP 2.1 was my first effort at the pyramid. Pete says to aim for 2k PB time for the first four segments and then go faster each subsequent segment. My current 2k PB is 2:04.


Pleased with this one and felt I had more in the tank. Could have gone faster on the first few, but not sure how I would have finished. Light 2k warm up and 1k cool down to round it out.

I hope to have similar numbers for my first pyramid next Monday. I'd be very happy with those numbers. Nice row! Did you find it tougher than the 8x500m.... Maybe I read too much but I've heard horror stories about the pyramid... lol.

Michael, I actually found the 8x500m a bit tougher than the pyramid. This is my first time through the Pete plan so I am a bit fuzzy on the pacing of each piece. The start of the pyramid seemed a bit slow at my 2k PB (2:04). Once I completed the 1000m it was nice to know the distances were decreasing even though I had to ramp up my efforts.

[Street]

Maybe I read too much but I've heard horror stories about the pyramid... lol.

I quite like the pyramid, psychologically it feels easier to me as once you get halfway, the intervals are getting shorter!

I've had an enforced 10 days off after getting hit with this flu virus that's going round and being asthmatic it went straight to my chest meaning any sort of exercise was pretty much a no go. I'm still not feeling great but thought I should crack on as I've been going stir crazy!

The speed intervals were OK as they were only short blasts so I wasn't too far off my pace. I think I'll do the endurance intervals but take it easy, then hopefully push on next week.

PP 1.1 8x500m
14:35.4 - 4,000m - 28
1:53.4 - 500m - 25
1:51.2 - 500m - 28
1:49.1 - 500m - 28
1:49.6 - 500m - 28
1:49.1 - 500m - 29
1:49.1 - 500m - 28
1:47.1 - 500m - 29
1:46.7 - 500m - 29

[RayOfSunshine]

BPP 14.4 30' r20

30:00.0 6,900m 2:10.4@ 20

[rascott]

An interesting 10 K row today...

BPP 21.1 - 10000m.
"Begin this row at a pace 2 seconds slower than your best 10000m previously. Gradually increase the pace up to half way, aiming to be at your pb pace by this stage. Hold this pace for another 2000m, and then see if you can gradually increase the pace for the final 3000m – how close can you get to your pb pace in the end?"

My 10K PB is 2:09.3 pace so I followed the instructions and started at 2:11...2:09 for the 5k-3k section then tried to increase by 1 second every 1000m...so 2:08, 2:07, 2:06.

My average pace ended up at 2:09.6, so pretty close to PB but it was hard work at the end! My average HR this time was 142...on my PB row it was 128!

Moral of the story - a consistency is better than ramping it up through the row. I guess I expected this but did not expect the ave HR difference to be so great.

[Mikdavand]

PP 1.3 5x1500m/5minR

This was my first interval session longer than 500m... I've only ever rowed sprint intervals. Target was 5k pace... 2:08.3



I seriously wanted to quit after 2... lol... but stuck with it. Seems that might be a mental issue... I don't think it was the pace as much as the fact that I would still have 3 more! I may have to prepare myself mentally for these longer interval sessions. Anyway, I felt pretty good going into the last one, and am pleased with my overall effort. The new target will be 2:07, so I hope I'm ready in 3 weeks.

Michael, I actually found the 8x500m a bit tougher than the pyramid. This is my first time through the Pete plan so I am a bit fuzzy on the pacing of each piece. The start of the pyramid seemed a bit slow at my 2k PB (2:04). Once I completed the 1000m it was nice to know the distances were decreasing even though I had to ramp up my efforts.

Yes... decreasing distances might be a plus for me mentally... if I can get thru the 1000m... lol