Pete Plan 2017

[JohnAd]

Rod, this is the one that counts I think and your progress is good, 0.3 per cycle isn't bad at all, did you absolutely empty the tank on that last rep?

Gordon, next time on the sprints it probably is worth trying to get the pacing more even, rather than relying on the fast last to bring the average down. It hurts more as the reps increase but I think that's kind of the point. I agree with everyone else, rest after those hard sessions, if you are rowing 2 consecutive days take it very easy on the second.

Paul, nicely executed and judged first speed intervals

Ben, nice intervals, upping the pace and the distance from the previous one.

PP07Lite 5.3 4500m
Target 1:52.5
01:52.5 r27
01:52.5 r27
01:52.8 r27
01:53.0 r26
01:50.2 r29
Avg 1:52.3 r27 MHR 169

Wanted to even pace this and see what was left at the end, went a bit soft from half way but is was more controlled than last time. fairly happy and good to see the average splits going in the right direction again.

[mdpfirrman]

Nice work John. Very strong for that distance.

SS again for me today. 40' @ 2:10.0. Going to do probably one more full week of SS next week - 6 sessions and then jump back in to the PP again. I might lesson the reps though just to stay healthy. Once my race is up in February, I'll leave this thread in capable hands to you guys. I'm not sure I can continue with it any longer with how much I've been ill this year. Last year it was no problem. I've had a lot of issues this year with keeping healthy. Right now that's more important to me. I'd like to say I can do one more full round but I'm not sure I'll be able to.

[Litewait]

10,000m @ 2:17.2 DF119

Still won't push it just banking the meters, back better but not good. Target is restart BPP 21/22 week after next.

@mike - health beats everything. be well buddy.

[Street]

Absolutely hopeless, felt completely drained, particularly my legs, after yesterday's 8 x 500. Best I can say is I completed the session. Embarrassed to post those times - have done better paces over 10k.

You still did the session though so it's all good! The intervals are hard work and I've struggled more than a few times on the days after.

I took it easy yesterday and did the 12km at 2:15 in preparation for today's intervals.

BPP Week 21.5 5x1.5km/3' rest. Target 1:55.2
28:29.4 / 7,500m / 1:53.9 / 26
5:43.6 / 1,500m / 1:54.5 / 27
5:42.7 / 1,500m / 1:54.2 / 26
5:43.8 / 1,500m / 1:54.6 / 26
5:43.7 / 1,500m / 1:54.5 / 25
5:35.6 / 1,500m / 1:51.8 / 26

I felt good on this one and could probably have gone faster on the first reps but wanted to make sure I didn't burn out before the last one. Only three weeks to go now!

[Rowan McSheen]

BPP week 2 optional 4th session: 20 min at the same pace as the most recent 5500, in my case 2:12.0. Still experimenting with pace on the ss rows and didn't want to go faster so aimed to hold it at 2:13 or 2:12 throughout.

Done, overall pace 2:12.4 at 20/21spm and hr just 117 average but felt a little harder than that, probably because of yesterday's running session of short intervals. In overall training benefit terms probably not much of a row but it loosened up the legs nicely.

"It’s very likely now that 20min is less than it took you to row the 5500m this week," according to Mr Marston in The Plan. Erm, yeah, okay Pete, if you say so ... "

[mudgeg]

BPP Week 17 Optional Day 4

30 min. Supposed to be a SS row in the plan but as I had a rest day yesterday, felt able to push a little further. Had in mind a 2:08.5 pace to get to the magic 7000m in 30 min but also wanted to beat @Litewait (Tim) who was ahead of me at 6830m the last time we both did this time.

Actual: 6950 / 30 min / 2:09.5

That is 135m more distance than my last 30min but that missing 50m still grates!

[mudgeg]

24spm average. I only have a PM2 at my gym so it doesn't give me the spm per 500m split. Probably rated up a bit toward the end (last 2 min) but nothing spectacular may be up to 26spm. Got the ability now (which I didn't have at the beginning of the BPP) to get more power without rating too high and much more comfortable with my technique.

[mudgeg]

It does. Thanks.

[Rowan McSheen]

Just realised that my latest session took me over the 9 million metres mark ...

[Street]

Just realised that my latest session took me over the 9 million metres mark ...

Impressive! I've not even broken 700k yet!

[mdpfirrman]

Feeling better overall but didn't want to jump right back into doing the full PP. Did 2K meter W/U and then did 3 X 500m (with the full PP 3'30" rest). Wasn't feeling like I could jump right back into the 8 X 500. Finished with a 2K cooldown.

500 / 1:45.3 / 30
500 / 1:43.4 / 31
500 / 1:43.9 / 32

Probably could have done one or two more but certainly not at that pace. The full PP says your PB2K - 3 seconds (for me, 1:46.7), so this average was 1:44.2, much faster, but obviously much less in reps. I'll progressively do more as I close in on my race. Sorry I'm slowly working back again to the full PP but again, I'm wanting to stay healthy for my race in February.

[mudgeg]

Paul - thanks. I'll try it on another 30 min (there are four more for me before the end of the BPP).

[Rowan McSheen]

Nice session, Paul. You're a bit ahead of me pace-wise but where I want to be fairly soon so I'm observing your workouts and stats.

Anyhoo, for me today:
BPP week 2 optional 5th session, 3 x 8 minutes 2 mins rest, pace based on same session of previous week. Would have been 2:09 or so and then faster on the last rep. But I felt comfortable nearer 2:08 so stuck with that and on the 3rd rep accelerated to 2:06-07 for the last 2 minutes. Hr seemed okay (UT1 ends at 140 for me). Felt good throughout. Could have gone faster but wary of overcooking it too soon, plenty of The Plan left to do, patience is a virtue etc.

2:08.2 hr av 119 peak 130 25 spm
2:08.2 hr av 127 peak 139 25 spm
2:07.8 hr av 133 peak 144 26 spm

[mdpfirrman]

Nice 30' Paul. On those TT days (day 5 of the full PP), I usually keep it shorter too. 30' is a fair piece of distance for your first week so it was smart not going all out. I'm not sure at over 50 I can handle the 10K TT after the day 3 of the week (the intermediate interval day). If I had to argue the plan being too hard to sustain long term, it's that you do two very similar rows - one on the 3rd day of the week and then on the 5th day. Both, to me, seem like anaerobic threshold workouts. Both accomplish the same thing in my opinion. Perhaps I'm wrong (especially if you go hard but not all out). I've said this before on the other thread. If there's a day to "tweak" the plan, I like to do it on the 5th day and do something similar - like a rate restricted hard row or recently I've tried to keep a certain rate for an amount of time at a certain pace. When I can't sustain it any longer, I stop the row (like doing 25 SPM @ under 2:00 pace until I can't sustain either one).

[bwolfjohnson]

Hi all

First time posting and new to rowing. I'm starting BPP W10 D1 today after work.

Quick question, it says: "Have a look back through your training diary and see how the pace and rate of these single distance rows has been progressing. You should have been holding the pace the same week by week as the distance has increased, but your stroke rate has probably been dropping gradually too."

I looked back through all of my ss rows over the past 10 weeks, what I see is my 500 splits have gone down, wk 1 5k was 2:23 and my last 8k was 2:03. So there is some improvement in split time, however, the SPMs have stayed pretty much the same....25-27 over the 10 weeks.

This ok????

Thanks

Ben