Pete Plan Thread

[bob.haffner]

Hey everyone,

Man, this group puts in some work! Love it.

6/12
Rowed an easy 4k

6/13 (PP Cycle 1, Week 1)
Did the 5 x 1500 with 5 min rest. Wow, that was horrific

/500m Time.1
01:54.5 05:43.6
01:55.5 05:46.7
01:57.2 05:51.7
01:57.3 05:52.1
01:58.3 05:55.1

[mdpfirrman]

@ Andy - that's great that you like that 4 X 2K better than the 1500 X 5, I'm actually not a fan of either! One has more reps and the other more distance. Really solid workout, very consistent and impressive reps.

@ Bob - "Horrific". Yeah, I think that too when I do them. I kind of think the short sprints are fun. The intermediate are much more mentally (and physically) challenging. That looked like a very tough one. Losing ground and battling it out. Good for you finishing it. Those are the toughest to finish!


TT today for me. Was initially doing 6K (Pete Plan recommends over 5K minimum). Ended up with "plan B", 5K!! My stepson came over to pick up my granddaughter, I have several appointments and, to be honest, wasn't feeling it. First weeks of the PP at my age drain me honestly. So I did 5K in 20:03 (just barely over a 2:00 pace). For me, not a good time at all but the 5 X 1500 I think took a lot out of me. If there's one thing I find really hard about the full PP is the Intermediate and the TT days being somewhat similar. That's why on the TT day, if I need it, I'll adjust it to a low rate/restricted rate workout that's hardish, but not all out. I do the intermediate intervals all out. I don't have it in me (at this stage of my year's training) to go all out two days out of three. I'm not displeased with the effort today but I had hoped to break 20 on the 5K for sure. Been a while since I pushed a 5K though so that's part of the reason I'm doing the full PP with no race soon. I feel like it will push me a bit more on the longer distance training/AT training.

Easier SS tomorrow and then Week 1 will be done! Through the 3 hard rows this week! Yeah!

[jbhop5857]

Good Day,
Mike - its always a good feeling when those 3 days are done.

Cycle 2/ Week 2/ Day 1
10k SS at 23spm and HR<140 = 2:07/500

Quite clear my body is tired as HR was almost impossible to control towards the end, it kept spiking to 150 and I needed to slow to around 2:11 to bring it back. Well, at least its improving something. Time for a whole lot of steak and a ridiculous amount of water.

Have a great day, 5x1500 for me on Friday.

David

[bob.haffner]

@ Bob - "Horrific". Yeah, I think that too when I do them. I kind of think the short sprints are fun. The intermediate are much more mentally (and physically) challenging. That looked like a very tough one. Losing ground and battling it out. Good for you finishing it. Those are the toughest to finish!

Thanks, Mike. I'm more outta shape than I thought Nice job by the way!

[bob.haffner]

5x1500 for me on Friday.

Get after it, David!

[mdpfirrman]

SS day today. Last day of the first week. Did 8K again (minimum for the Pete Plan). Around a 2:09 average or so. Can't remember but it was brisker (for me) for a SS session because it was on the shorter side. First week done!

[RayOfSunshine]

BPP 20.1

12000m – This is the further you’ll have rowed in a session before. Ease into the row nice and slowly, perhaps 5 seconds slower in pace than you did the 10000m row last week. Just slowly increase the pace over the first half, and aim to be hitting that 10000m pace by about 5000m to go. If you can, keep “negative splitting” for the remainder of the distance.

The pace from the 10k TT was 2:03.4. I wasn't even close to following the plan. I started at 2:10 and dropped 2s every 2k until a little under 6k to go. Then, the focus switched to just finish this damn piece. I set the goal target at 52 min (2:10 pace) and ended up there.

The altitude and hiking are still crushing me after 2 weeks, but I'm happy I finished.

[jbhop5857]

Good Day,

Cycle 2/ Week 2/ Day 2
5x1500 5R with spm >30

05/22/18 06/15/18
1500 154 153
1500 154 153
1500 154 153
1500 154 153
1500 150.9 148.6

Avg. 153.4 152.1

Well, I will take it. Quite happy with the progress on this with how the week is going. Right on track for what I wanted to be doing and think maybe I just need to suck it up on the SS stuff, get up earlier and get it done. We will see. Thanks for all the support from the group. 1:52 should be interesting in a few weeks.

Have a good night,

David

[mdpfirrman]

Forgive the "cut and paste" from my log, but with it being Father's Day, I have some plans with my stepson and grandkids. Today was W2/D1 (the Pyramid). Pete says that a good pace on this is your PB 2K time. I'm not at peak right now, so I'm not quite ready for that, but this was a decent showing today. Flat mostly throughout (which is good actually). Many make the mistake on this workout going out too fast on the first 250/500. If you do, you'll be spent when you get to the 1000/750 rounding home. Was very hard but got through it.

4,000m (Avg)
1:49.0
29
0:54.9

250m
1:49.8
30

500m
1:49.8
28

750m
1:49.3
28

1,000m
1:49.8
28

750m
1:49.9
28

500m
1:48.9
29

250m
1:41.0
34

My current PB 2K pace is 1:47.9 (I have to get used to that in my head because on the first round I was thinking 1:49 still -- my PB pace for two years). I'm still wrapping my head around 1:47 being my current 2K pace because I dropped 8 seconds off my 2K time this past year. So I still have some work to go if I want to improve on my current 7:11 2K PB. It needs to be more like 1:48.0 average. Only a second or so off of that so not too, too bad getting back into shape. When I say "getting back into shape", I only took around 3 1/2 weeks off in the last 8 months, but all of that was in late April/early May of this year with being sick, then vacation. Prior to that, I had my longest period of solid, uninterrupted training, so I shouldn't be too far off now from getting back to peak.

I probably won't lift today. I did dodge a bit of an injury this week. On Friday night, I hurt my foot/ankle a bit cutting grass (my dogs like to dig holes!). Stepped in a hole and did not feel good at all! Thought I was injured. Hurt a bit yesterday but it's better today so I got lucky.

[bob.haffner]

@Mike, nice work!


Hi All,

Pacing was a bit off, but I'm dialing it in. Hey, I was breathing heavy, sweaty and tired so we'll call it a win. I'm going to try fit in more endurance this week (last week was only 4k)

PP Week 2 | Pyramid

Meters.1 /500m Time.1
250 01:45.0 00:52.5
500 01:45.0 01:45.0
750 01:45.1 02:37.7
1000 01:47.1 03:34.3
750 01:47.9 02:41.9
500 01:43.9 01:43.9
250 01:30.8 00:45.4

[mdpfirrman]

@ Bob - man you went out fast!! Overall, really great average! What was that average? Around a 1:45? Powerful last rep!

[bob.haffner]

Yep, 1:45 on the nose

[bob.haffner]

I was dog paddling on that 1k and 750. Just trying to manage my heart rate

[mdpfirrman]

I was dog paddling on that 1k and 750. Just trying to manage my heart rate

Been there! At least you kept on going. That's impressive alone. Had to do that myself and had the big gasp trying to just catch my breathe when done!

[mdpfirrman]

Slower SS today. 6K @ 2:11 pace followed by 26 minutes (same time it takes me to do 6K on the rower) on the AirDyne Pro @ 170 Watts (I think more like high 150s based on how I felt). The AD Pro, in my opinion, overestimates just a tad compared to the rower. It's very hard, full body workout too. Just different. Adds some variety for me so I'm not as bored. 52 minutes of working time.