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.
mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » May 3rd, 2018, 12:41 pm

RayOfSunshine wrote:BPP 16.2 5x1500 3r
target 2:01.3

1) 2:01.1, 26spm
2) 2:01.0, 26spm
3) 2:00.9, 25spm
4) 2:00.9, 25spm
5) 1:58.7, 26spm

Strong session!! I see an impressive 2k TT in your near future.
54yo male, 6ft, 162lbs

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bisqeet
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Re: Pete Plan Thread

Post by bisqeet » May 3rd, 2018, 1:23 pm

jackarabit wrote:Very generous, Dean. Pour le sport!
I need some sort of motivation at the moment, jack.
Sort of just wandering around, like a mad women’s breakfast to be quite honest.

Not sure I’ll stick to it as I prefer more low rate longer stuff, but a change may be what the doctor ordered.

A modified PP may well be the thing I need.
Will add statistics and analysis later. Better working with populated tables than blank ones.
Any complaints, changes, help yourselves or let me know.
Dean
2017 Season: 196cm / 92kg : M49
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

rascott
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Re: Pete Plan Thread

Post by rascott » May 3rd, 2018, 1:59 pm

nearly there...

BPP 24.3 - 30 min row

I aimed for a new PB (over 7000m)

Image
Robert | 49 | 6'1 | 98 kg (216 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » May 3rd, 2018, 3:26 pm

rascott wrote:nearly there...

BPP 24.3 - 30 min row

I aimed for a new PB (over 7000m)
Nice work on the PB!!

I also had a 30 min piece today, BPP 16.3 (target 2:05.5 then speed up at the end)

I pushed myself hard today. Near the end, I saw 7250 in sight, so I went for it. Not a lot left in the tank, but I'm very happy.

Image
48M, 175cm/5'9", 81kg/178lbs
Neptune Beach, FL

rascott
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Re: Pete Plan Thread

Post by rascott » May 3rd, 2018, 3:54 pm

Nice one Ray , you’re going well!

I’ll kind of miss the BPP when it’s over. Maybe I’ll move straight onto the full PP. What’s your plan post-BPP?
Robert | 49 | 6'1 | 98 kg (216 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » May 3rd, 2018, 4:13 pm

rascott wrote:Nice one Ray , you’re going well!

I’ll kind of miss the BPP when it’s over. Maybe I’ll move straight onto the full PP. What’s your plan post-BPP?
When will you guys be done? Four weeks? If so, I might join you for one or two rounds. Right now, my progress took a bit of a hit. I was cruising along great with my cardio and Kettlebell plan then got the flu for two weeks and just as I'm recovering, I have a 10 day vacation. I'm going to come back in pretty bad cardio shape I'm sure. Give me a two or three week chance to get back in the groove and I would enjoy joining in a round or two to the full PP. I'm not in full panic mode yet (though my training last year was mostly uninterrupted). I don't race again until around Jan/February.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » May 3rd, 2018, 4:21 pm

mdpfirrman wrote:
rascott wrote:Nice one Ray , you’re going well!

I’ll kind of miss the BPP when it’s over. Maybe I’ll move straight onto the full PP. What’s your plan post-BPP?
When will you guys be done? Four weeks? If so, I might join you for one or two rounds. Right now, my progress took a bit of a hit. I was cruising along great with my cardio and Kettlebell plan then got the flu for two weeks and just as I'm recovering, I have a 10 day vacation. I'm going to come back in pretty bad cardio shape I'm sure. Give me a two or three week chance to get back in the groove and I would enjoy joining in a round or two to the full PP. I'm not in full panic mode yet (though my training last year was mostly uninterrupted). I don't race again until around Jan/February.
I have about 8 weeks left. After, I want to work on a sub 40 10k. I have a super crazy long-term goal, so this is the 1st step. I will probably modify the 5kPP with the intervals suggested to me in this thread.
viewtopic.php?f=3&t=177513

The 10k+ SS on the 5k PP will probably consist of 60 min, 12k, etc.
48M, 175cm/5'9", 81kg/178lbs
Neptune Beach, FL

warnie
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Re: Pete Plan Thread

Post by warnie » May 3rd, 2018, 4:34 pm

rascott wrote:Nice one Ray , you’re going well!

I’ll kind of miss the BPP when it’s over. Maybe I’ll move straight onto the full PP. What’s your plan post-BPP?
I'm a rookie and doing my 3rd row tomorrow night - I am in awe of some of you guys who are rocking towards the end!!!

rascott
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Re: Pete Plan Thread

Post by rascott » May 4th, 2018, 8:53 am

penultimate BPP row :!:

BPP 24.4 - 2 x 15min / 2min rest
aimed for average pace of last time I did this one (2:09.4) for 1st interval then faster on the 2nd interval...

Image
Robert | 49 | 6'1 | 98 kg (216 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » May 4th, 2018, 11:04 am

warnie wrote:
I'm a rookie and doing my 3rd row tomorrow night - I am in awe of some of you guys who are rocking towards the end!!!
Give it time and you will be doing the same. Progress happens quickly at the start of your rowing life with sufficient effort
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

warnie
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Re: Pete Plan Thread

Post by warnie » May 4th, 2018, 5:14 pm

Dangerscouse wrote:
warnie wrote:
I'm a rookie and doing my 3rd row tomorrow night - I am in awe of some of you guys who are rocking towards the end!!!
Give it time and you will be doing the same. Progress happens quickly at the start of your rowing life with sufficient effort
Thanks dangerscouse. Did the 1.3 5k tonight, 3 seconds quicker than 1.1 but says to keep it at a constant pace which i more or less did. Followed that up with a 10 mile wattbike test! I am now dead!!!

rascott
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Re: Pete Plan Thread

Post by rascott » May 7th, 2018, 8:38 am

BPP done!!!

Final session (BPP 24.5) - 4 x 1000m / 3min rest

I aimed for 1:58.6 for the 1st three (my average from week 21) then went hard on the last one. Unfortunately I was interrupted at the half way point and had to stop for about 10 minutes so this is why I have 2 results sets. Hopefully the unplanned rest didn't skew things too much...

Image

Image

Now what? Definitely a 2K test in the next few days, then possibly a 6K test. Then I may embark on a 2K plan from "The Erg Book"...or try the Pete Plan for a few weeks.

After the past 24 weeks I know that a structured plan works well for me. Not sure I'll manage 6 rows a week now that the MTB season has started in the UK (currently enjoying high 20s and sun = dry trails!)

Anyway it's been great and thank you for your words of advice and encouragement over the past few months. I'll let you know what I can do 2K in - aiming for 1:45 pace i think.
Robert | 49 | 6'1 | 98 kg (216 lbs)
2K - 7:26; 5K - 19:33; 6k - 23:50; 30mins - 7154m; 10K - 40:50
Started C2 rowing Nov 2017 but rowed OTW in my youth

warnie
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Re: Pete Plan Thread

Post by warnie » May 7th, 2018, 12:08 pm

Got to the gym nice and early before the rush on Bank Holiday and did my 5550M row for BPP and in so doing went past 3 Million Metres! Woohoo

BPP 2.1 5500 SPM 20 Avg HR 143 25:09

Very pleased with that, fitness definitely improving a little at a time

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » May 7th, 2018, 12:45 pm

rascott wrote:BPP done!!!

Anyway it's been great and thank you for your words of advice and encouragement over the past few months. I'll let you know what I can do 2K in - aiming for 1:45 pace i think.
Congrats! Let us know how you did on the 2k. 1:45 pace? Sub 7?
warnie wrote:Got to the gym nice and early before the rush on Bank Holiday and did my 5550M row for BPP and in so doing went past 3 Million Metres! Woohoo

Very pleased with that, fitness definitely improving a little at a time


Nice work. 3M meters! By sticking to this plan, I've seen progress better than anticipated. Keep it up.

Today was BPP 16.5 4x1k 3r
Target 1:57.3 on 1st 3, faster on 4th

1) 1:57.1, 25spm, 153hr
2) 1:57.1, 23spm, 159hr - purposely tried to lower the SPM without sacrificing the pace
3) 1:57.0, 24spm, 163hr - focused on being smooth; wasn't intentionally trying to keep the SPM down but was trying to keep pace 1:57+
4) 1:51.7, 30spm, 172hr - F&D!

The final 1k was only 1.3s off the 1k TT I did on 3/10/18 when I averaged 1:51.1
48M, 175cm/5'9", 81kg/178lbs
Neptune Beach, FL

warnie
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Re: Pete Plan Thread

Post by warnie » May 7th, 2018, 1:10 pm

Thanks Ray,

2 million were done between 2001 and 2004 and only started back 3 weeks ago so I'm getting there! can't wait to see where I'll be at the end of the BPP!

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