Pete Plan 2017

[calalli]

Stu: The pace was just my desire to negative split, I was trying to see which rate I felt was a better balance of rate and power. Good job on the 800s, those are not easy for me.
Scott: You did the 800s too! Vacations end too soon don't they? A few days at least you don't lose too much training.
rlboyles: Nice job on that session. I have not tried one of those; I hope it is not on the BPP
Mike: Nice job on the SS 8K - I get what you are saying about self correcting. Enjoy the day off
Dietmar - Wow, one hour at that pace! I'll salute you when I can stop whimpering


19/5/17 BPP 8.5 - 3 x 1k / 3min rest -plan to match pace of last 7x500 which was 156.5. I am pretty happy with this effort; boy was my heart racing at the end. No rowing tomorrow and some sort of SS on Sunday.

Time Meters /500m Watts Cal/Hr s/m
11:35.3 3,000m 1:55.8 225 1073 28
3:53.5 1,000m 1:56.7 220 1056 28 151
3:52.5 1,000m 1:56.2 223 1066 28 156
3:49.3 1,000m 1:54.6 232 1098 27 158

[mudgeg]

@DNA_Rower -- I saw your other post too about does heat have an effect. From personal experience yes, it makes a huge difference. February - April this year, just as I was in the last few weeks of the BPP the aircon in my gym broke down. My gym has no opening windows and no natural ventilation and I struggled to even complete the long 10/12k rows. HD on a couple and split them into two just to make it.

Felt a bit wimpy, thought it was me but now it is fixed what a world of difference.

[Rowan McSheen]

Today I tested the 60min with the rerow function and the pace boat. It´s funny to row a combat against oneself. I could beat me

I often use this, and feel like a cat chasing its own tail

DNA: welcome aboard. Do you use a heart rate monitor? Ymmv but I find that easing off in summer while staying in the correct hr band translates into faster stuff in autumn when it's cooler.

rlboyles: Yikes! Well done for toughing it out.

Cal: I'm also experimenting with spm and pace. During intervals to focus on the stroke and stop the spm from drifting upwards when the going gets tough, and trying to make the last interval the fastest at spm 1 lower. Doesn't always work but I feel it's useful to try and squeeze out that little bit extra from a stronger rather than faster stroke.

Not a BPP workout for me today, just 30 minutes at UT2. Because I could, and to perk up the legs ahead of a 10-mile running race tomorrow. And because the model D feels so good after that overhaul ... falling in love all over again

[IefTheChief]

Ivo - Are you going to start the interactive plan for weight loss? I toyed with it a bit. I did 2 weeks of BPP then the interactive plan for a week before returning to the BPP. I found the interactive plan required more time out of the day than the BPP and I am pushing it as it is with the other demands on my time.

Yes I'm doing that plan to try to lose my last 7kg then will return back to cycle 5. The sessions are very boring, not looking at pace but only at HR monitor. The sessions are all around an hour including warm up, that's the same as most PP sessions for me, so net time is about the same. But because I'm bored they certainly feel much longer. Also not much to look forward too, i.e. today's session: 3x18' UT1 (average 2:15.9), yuk. Long intervals, slow pace, boring. But already lost 1,5kg so will continue as long as I see my weight keeps dropping.

[Anth_F]

Hello guys,
looks good to see all the energy and progress. Good feeling to be part of this community.
@Mike - thank´s for sharing your ideas of increasing volume. Think about to put it my training. Doing a race is really motivating. I know it from running, If you habe a goal you stick on a training plan. This week I was riding my bike on Wednesday for 66km in 2hours 50. That´s good SS work. Today I tested the 60min with the rerow function and the pace boat. It´s funny to row a combat against oneself. I could beat me

Time Meters /500m Watts Cal/Hr s/m HR
1:00:00.0 14,744m 2:02.0 192 961 20 157
12:00.0 2,961m 2:01.5 195 969 20 144
24:00.0 2,953m 2:01.9 193 964 20 152
36:00.0 2,933m 2:02.7 189 950 20 158
48:00.0 2,930m 2:02.8 189 948 20 164
1:00:00.0 2,967m 2:01.3 196 973 21 171

Best regards,
Dietmar

Thats a nice hour of work, Dietmar.

[mdpfirrman]

@ Ivo - good to see you. Yeah, that sounds a bit boring, but it's good it's working for you...

@ DNA - that heat makes all the difference. I row in my gym too. Thank goodness they have the C2 on the floor with the weights, because up top in the "cardio" section, it's terribly hot in the Summer. Feels like no A/C at all. Welcome!

@ Cali - really solid work. You're doing fantastic and consistently better.

@ Gordon - I actually find I can't lift effectively on my SS days. I much prefer it on my interval days. I like those SS days to recover. Some people like to do it on SS days. I found that I'd be too sore on the interval days (not recovered) to make an effective row.

@ Stu - hope the race day went well for you!

[ms_minnie]

Following the Pete Plan for Beginners, the distances are increasing each weak (5000m, 5500m, 6000m, ...).
Would you say it is an improvement if one could stay with the pace from the last week for the longer distance of the following week?
Is it good enough to hold the same pace?

I'm now in the third week and can row the 6000m with the same pace like the 5000m - I am just not sure what I should think about that.

[calalli]

Stu - I would say I am just playing with the rate and pace myself - I don't have any sense of purpose except to see where I feel most comfortable.
Ivo - I guess now that I look at, the time for BPP has increased to be about an hour a session too. I have a vacation coming up in 2 weeks, after that maybe I will look at the interactive plan again if you are still having success. I will be finished with the P90 program and through 10 weeks of the BPP, a good time to reevaluate and redirect my training.
ms_minnie - If you scroll down on the page to "The 24 week ‘Pete Plan’ explained" you will see that he says exactly that. Your doing well !

21/5/17 60 min SS - trying to stay in UT1 range - just a Sunday calorie burn
Time Meters /500m Watts Cal/Hr s/m
1:00:00.0 13,221m 2:16.1 139 777 22 134
12:00.0 2,511m 2:23.3 119 708 22 125
24:00.0 2,630m 2:16.8 136 769 22 130
36:00.0 2,663m 2:15.1 142 787 22 133
48:00.0 2,661m 2:15.2 141 786 22 136
1:00:00.0 2,757m 2:10.5 157 840 23 146

[mdpfirrman]

@ Ms Minnie - I've never done a formal BPP, though for my first 6 to 8 months of rowing, I did something very similar to it. I started rowing with a 30 minute harder day, a 5K all out and a longer day (around 40' and eventually to around 10K meters) for 3 days a week. After doing that around 6 months, I discovered the PP and jumped into it, but only did 5 days a week (not 6) my first couple rotations (I just did one less SS day). Cal is right, just to maintain pace with longer distances is great!

@ Cal - nice negative splits and a smart row. I like to do it that way too. Ease into it and then gradually build up speed (though it doesn't seem harder if you work slowly into it - you just get into more of a groove).

Today was the start of Week 2 PP. From my Rowing Log:

PP W2 D1 (Speed Pyramid)

250 / 1:49.8 / 28
500 / 1:49.0 / 28
750 / 1:48.9 / 28
1000 / 1:49.1 / 28
750 / 1:48.2 / 29
500 / 1:49.1 / 29
250 / 1:45.0 / 31

4000 / 1:48.7 / 28 Avg.

Felt pretty good about this workout. Lifted afterward. Looking forward to making a deep dish pizza tonight. Though my wife and I are cow dairy free, we occasionally do sheep and goat cheese. It's our "poultry" day (we try to limit the meat to two days a week). Making a Gluten Free deep dish with chicken sausage and turkey pepperoni. Costco has an amazing Sheep cheese that tastes like parmesan and we found a goat mozzarella that isn't too pungent. It's actually fantastic. I earned my calories today with this workout (and a following heavy lift).

[hjs]

Following the Pete Plan for Beginners, the distances are increasing each weak (5000m, 5500m, 6000m, ...).
Would you say it is an improvement if one could stay with the pace from the last week for the longer distance of the following week?
Is it good enough to hold the same pace?

I'm now in the third week and can row the 6000m with the same pace like the 5000m - I am just not sure what I should think about that.

Be pleased, thats very nice. Learn to feel how those sessions work on your body. There is no absolute way to do this. But if you can improve week on week simply keep doing what you do. And a longer session at the same av. is improving.

[sdr2017]

@Cal, you are doing great! Nice fast 3X 1000 M!

@Dietman, I am glad you can beat that other guy in the 1 hr row. It almost seems like a win-win situation. Either you win or you won?

@Mike, that speed pyramid looks tough. Congratulations!

@ms_minnie, I am doing the BPP plan. Yes, I am satisfied if I can hold the same pace on the next week's SS row. After 9 weeks I am finding my pace is increasing.

BPP Week 9.3 8000 M
35:56.3 8000 2:14.7 19
9:01.4 2000 2:15.3 19
8:59.9 4000 2:14.9 19
8:58.4 6000 2:14.6 19
8:56.7 8000 2:14.1 19

Oh, I did negative splits.

When I started working in Jan-Feb, one of my early goals was to just break 9 min in the 2000 M. (We all have to start somewhere.) It is a pleasure to be able to beat that pace on an 8000 M row.

[mudgeg]

@ms_minnie - I did the whole Beginners Pete Plan and the mistake I made at the beginning was increasing the distance AND increasing the pace. The first six to eight weeks were a breeze - every week I could just squeeze out a few more tenths per 500m but then you hit a wall. The BPP says keep the same pace, so if you started out at 2:15 for 5k by the time you get to 12k you should be able to hold 2:15. The BPP is quite specific about this (see Week 6):

Week 6: 7500m – Who would have thought 6 weeks ago that you’d be rowing 50% further on these sessions now, but still at the same pace?

So what you are doing is just fine.

[Rowan McSheen]

Following the Pete Plan for Beginners, the distances are increasing each weak (5000m, 5500m, 6000m, ...).
Would you say it is an improvement if one could stay with the pace from the last week for the longer distance of the following week?
Is it good enough to hold the same pace?

I'm now in the third week and can row the 6000m with the same pace like the 5000m - I am just not sure what I should think about that.

Welcome Minnie to the conversation ... and as the others have said, yes, it is an improvement and you are doing it exactly right. The Plan starts talking about increasing the pace from week 13. In fact it's okay to ease off the pace a little as these rows get longer because they're about cardio, laying the endurance foundation for the faster stuff. You don't want to be too tired from one of these to do intervals. Steady as it goes ...

[hepting]

@ms_minnie - You are right on track - I am now on Week 12 of the BPP - has taken me a bit longer than 12 weeks due to travel etc.. When I started I was not in very good shape, so have found my pace increasing along with distance - but as stated you do hit a wall. You also have to be careful not to burn out - treating every session as a race does take a toll. If you feel strong on a given day see what you have the last 1,000 or 500 of one of the rows.

@ Mike - Nice Pyramid! Well done.


I did an 8k yesterday in 31:46.5. (1:59.2 avg) - stared a faster but ended up slower the last half. I was happy to salvage the sub 2min pace.

Today did my first 10,000 meter under 2 mins pace in over 10 years so happy to get past that mental barrier. Key for success this time was hydration and starting out right at 1:59.5 pace and holding pace pretty steady. I crept up a bit on some splits in the 2nd half, but was able to finish pretty strong and keep the avg at target. Final result 39:50.4. Over 1 min better than a few weeks ago which was 100% mental. My home gym is getting too hot now that summer is here - so I need to get some more fans or something. Avoiding over-heating has become a challenge.

Weight loss has been rough - I have hit a bit of a plateau. Hoping for more progress on that front this week.


Back on road this week so will miss some workouts.

[mdpfirrman]

@ Scott - nice work on the negative splits!

@ Dyson - that's a fantastic 10K! I'd love to do a 10K under a 2:00 pace. That's one of my longer term goals. Don't think I'm close to that right now. I might have been closer last year, just not currently.

Did you think about this? http://www.ps-sport.net/nonathlon/ For your fan problem in your garage?