Pete Plan 2017

[hjs]

Re weights, for rowing in the longer run is only needed to correct imbalances, certainly on the erg some muscle are simply not trained.
For rowing you need enough strenght, but in general, just the rowing is enough to get that, rowers are no monsters strenghtwise, they are monsters aerobicly wise.
The shorter work, 1k and below is different, here we see a different kind of rowers, often much stronger, most records on the erg are set by non rowers, often heavy, big strong people. On 2k and above those are rare again and often don,t even bother there.

Its a matter of being able to recover, weights training with the idea to get stronger, needs heavy sessions, those need time to recover from, this will hinder the training on the rower. Think if you lack strenght or simply wanna get stronger, you should focus on that for a while, and put rowing a bit on the side. Doing both at the same and expecting results is tough.
I myself, always tried to do both, but if I am honoust the weights are more a hinder than a help. Certainly the lower back gets a double beating doing weights and rowing. Upperbody work is not so much a hinder, but squats/deadlift kind of work is.
So in the run up to races, don,t try to get stronger. After racing season, you could, but now lower rowing volume and intensity. For pure rowers, nmr 1 should be high volume meters, nothing can beat that.

[nhopkins]

BPP 6.1 7500m @ 2:07

I am getting better at pacing my self.

31:51.2 7,500m 2:07.4 169 882 20
2:11.5 500m 2:11.5 154 829 21
2:09.7 1,000m 2:09.7 160 851 20
2:09.1 1,500m 2:09.1 163 859 20
2:08.8 2,000m 2:08.8 164 863 20
2:08.6 2,500m 2:08.6 165 866 21
2:08.0 3,000m 2:08.0 167 874 20
2:08.3 3,500m 2:08.3 166 870 20
2:08.0 4,000m 2:08.0 167 874 21
2:07.1 4,500m 2:07.1 170 886 21
2:07.9 5,000m 2:07.9 167 875 21
2:06.5 5,500m 2:06.5 173 894 21
2:06.2 6,000m 2:06.2 174 898 21
2:04.7 6,500m 2:04.7 180 920 20
2:04.6 7,000m 2:04.6 181 922 20
2:02.3 7,500m 2:02.3 191 958 21

[kaforan]

Great info. Thanks! I get concerned right now that those 500m pieces had 3.5 minutes between them. I might be able to stay under 1:45 for 1k but by then my HR is through the roof and I'm shot. Right now, can't imagine doing that pace for 2k but I have a few months and will be working at getting more fit. Thanks again.

[jans]

@nhopkins: good one!

BPP 5.3: 7k

Time Meters Pace Watts Cal S/M HR
30:09.5 7,000m 2:09.2 162 857 20 171

6:02.5 1,400m 2:09.4 161 854 18 160
6:03.2 2,800m 2:09.7 160 851 19 167
6:04.0 4,200m 2:10.0 159 847 20 170
6:03.7 5,600m 2:09.8 160 849 20 174
5:56.0 7,000m 2:07.1 170 885 21 186

Shortened my drive (less butt hurt! ) and used HR to determine pace (in stead of pace boat), which worked fine. Temporized a bit in the middle and "negative cut" at the end. Should get some more watts, but goes together with fitness level I guess.

Thinking of doing all the exercises from BPP in stead of following the weeks to increase fitness and not bother about the weeks. I'm in no rush and don't think that taking a bit longer will have negative impact on progress as such.

[Street]

The dreaded endurance intervals this morning. Again I thought I'd go at a pace I thought I could do but the last one was still tough, definitely feeling the burn in the legs! I'm just under 3 secs off the pace I was doing but considering I haven't done endurance intervals for a while I'm happy with that, apart from being a bit too conservative on the first one.

PP1.3 5x1500m
29:10.7 / 7,500m / 1:56.7 / 25
5:53.4 / 1,500m / 1:57.8 / 25
5:50.7 / 1,500m / 1:56.9 / 25
5:50.1 / 1,500m / 1:56.7 / 25
5:49.7 / 1,500m / 1:56.5 / 25
5:46.8 / 1,500m / 1:55.6 / 25

@nhopkins, nice negative split there!

Thinking of doing all the exercises from BPP in stead of following the weeks to increase fitness and not bother about the weeks. I'm in no rush and don't think that taking a bit longer will have negative impact on progress as such.

I did that a few times when I did the BPP, especially towards the end when it became a bit of a grind!

[nhopkins]

@jans & @street nice times!

BPP 6.2 3X2000m @ 2:04

24:33.9 6,000m 2:02.8 189 949 22
8:17.5 2,000m 2:04.3 182 925 23
8:14.0 2,000m 2:03.5 186 939 21
8:02.4 2,000m 2:00.6 200 986 22

I don't know how you guys do sub 7min 2000m, thats crazy.

[mitchel674]

@jans & @street nice times!

BPP 6.2 3X2000m @ 2:04

24:33.9 6,000m 2:02.8 189 949 22
8:17.5 2,000m 2:04.3 182 925 23
8:14.0 2,000m 2:03.5 186 939 21
8:02.4 2,000m 2:00.6 200 986 22

I don't know how you guys do sub 7min 2000m, thats crazy.

Great work! You still had good stuff in the tank for your last 2k.

I'm about to start my week #3 2x2k. I'm shooting for 2:12 splits.

[mitchel674]

Just finished my BPP week #3 2x2000m. I was aiming for 2;12 splits which would have been 2 seconds below my pace for the 6000m piece this week. I wound up at 2:07 and finished the first at 8:28 which is a new PB for me! I was stoked. The second was at 2:10 and finished at 8:39. Very exciting for me to see some progress.

Perhaps there is something to this Pete Plan.

[nhopkins]

Just finished my BPP week #3 2x2000m. I was aiming for 2;12 splits which would have been 2 seconds below my pace for the 6000m piece this week. I wound up at 2:07 and finished the first at 8:28 which is a new PB for me! I was stoked. The second was at 2:10 and finished at 8:39. Very exciting for me to see some progress.

Perhaps there is something to this Pete Plan.

Awesome keep up the good work! it feels great to get new PB, good motivation to keep going!!

[DNA_Rower]

Did the Pyramid training in the PP for the first time.

Takes bloody ages to programme that in to the gym PM5 - I was scared I was going to lose the setting before I got started!

Total killer session. I was dying on the middle 1000m, but overall pulled it in at 1:44.3 which is just faster than my last 2k time. I presume this piece is meant to be paced at 2k pace?

[JerekKruger]

Yeah the pyramid session is deceptively painful. The 250m and 500m feel okay, the 750m is a little challenging but still okay, then you do the 1000m and it's horrible, but you think "it's all downhill from now on" and then the next 750m is somehow even worse.

Pete does indeed suggest it's about the same speed as your 2k.

By the way, good work on everyone still working away at the various Pete Plans.

[nhopkins]

BPP6.3 7500m @ 2:07

31:43.4 7,500m 2:06.8 171 889 20
2:09.1 500m 2:09.1 163 859 21
2:07.7 1,000m 2:07.7 168 878 21
2:06.6 1,500m 2:06.6 172 893 20
2:07.3 2,000m 2:07.3 170 883 21
2:05.4 2,500m 2:05.4 177 910 21
2:06.2 3,000m 2:06.2 174 898 20
2:05.9 3,500m 2:05.9 175 903 20
2:06.1 4,000m 2:06.1 175 900 20
2:07.1 4,500m 2:07.1 170 886 19
2:06.4 5,000m 2:06.4 173 896 20
2:07.4 5,500m 2:07.4 169 882 20
2:06.5 6,000m 2:06.5 173 894 20
2:07.7 6,500m 2:07.7 168 878 20
2:11.3 7,000m 2:11.3 155 831 21
2:02.8 7,500m 2:02.8 189 950 21

Tried to hold a consistent pace, but needed up all over the map. @7000m i really started to feel worn out. still i managed to power through the last 500m. over all pace was good but i felt pretty beat today.

[jans]

...but i felt pretty beat today.

DUH!

Joking aside, great times again!

[nhopkins]

BPP 6.4 5000m @ 2:07 with negative splits

20:43.9 5,000m 2:04.3 182 925 20
2:07.4 500m 2:07.4 169 882 19
2:07.1 1,000m 2:07.1 170 886 19
2:06.3 1,500m 2:06.3 174 897 19
2:05.6 2,000m 2:05.6 177 907 20
2:04.1 2,500m 2:04.1 183 929 20
2:04.1 3,000m 2:04.1 183 929 20
2:03.6 3,500m 2:03.6 185 937 20
2:02.8 4,000m 2:02.8 189 950 21
2:02.8 4,500m 2:02.8 189 950 21
2:00.2 5,000m 2:00.2 202 993 21

started today feeling very sluggish. After my 10min warm up i kind of fell into a good rhythm and set a new PB i would like to get under 20 minutes for my 5000 and i know i can, just need to work a little harder

[Street]

started today feeling very sluggish. After my 10min warm up i kind of fell into a good rhythm and set a new PB i would like to get under 20 minutes for my 5000 and i know i can, just need to work a little harder

You're not far off and by the looks of your splits you had some left at the end to push, you'll have it in no time!

Yeah the pyramid session is deceptively painful. The 250m and 500m feel okay, the 750m is a little challenging but still okay, then you do the 1000m and it's horrible, but you think "it's all downhill from now on" and then the next 750m is somehow even worse.

I know that pain all too well. It all feels good up until the 1000m, and doesn't get any better after! The last 250m is good fun though as it's the home straight.

Hard distance for me today. I skipped a SS this week and kept the other ones shorter as I just want to use this first cycle as a baseline for the next to see where I'm at, but week 1 done and it feels good to be back on it!

19:36.5 / 5,000m / 1:57.6 / 25
3:57.6 / 1,000m / 1:58.8 / 25
3:57.2 / 2,000m / 1:58.6 / 24
3:56.1 / 3,000m / 1:58.0 / 24
3:55.0 / 4,000m / 1:57.5 / 25
3:50.6 / 5,000m / 1:55.3 / 25