Pete Plan Thread

[mitchel674]

BPP 9.1
I did 10k instead of 9k because I wanted to see if I could hit 45min for a SB. I was pretty sure I could and needed a confidence booster after yesterday.

Mission accomplished and glad my HR stayed below 160. I'm learning how to not treat every workout like a TT.

44:59.0 10,000m 2:14.9 142 789 20 139
4:29.9 1,000m 2:14.9 142 789 21 127
4:30.1 2,000m 2:15.0 142 788 20 134
4:29.9 3,000m 2:14.9 142 789 19 137
4:30.0 4,000m 2:15.0 142 789 19 139
4:30.1 5,000m 2:15.0 142 788 19 141
4:30.0 6,000m 2:15.0 142 789 19 143
4:29.8 7,000m 2:14.9 143 790 20 147
4:30.0 8,000m 2:15.0 142 789 19 150
4:29.9 9,000m 2:14.9 142 789 20 153
4:29.8 10,000m 2:14.9 143 790 19 156

That's well paced. Nicely done.

Congrats also to Rowergal!!

[KarenB50]

A forced week's break due to illness but back on the rower last night and 5km done with 2mins shaved off my last 5km row. Still way slower (33:12) than all of you guys but slowly getting there!

It's intervals tonight and am I right in thinking I should be looking to go 'faster and harder' on the interval days, but with the single distance rows be building up distance rather than worrying about time in these early days?

Cheers

[mitchel674]

A forced week's break due to illness but back on the rower last night and 5km done with 2mins shaved off my last 5km row. Still way slower (33:12) than all of you guys but slowly getting there!

It's intervals tonight and am I right in thinking I should be looking to go 'faster and harder' on the interval days, but with the single distance rows be building up distance rather than worrying about time in these early days?

Cheers

Welcome back and good job on your 5k for this week. I think you've got the right impression of the difference between the long steady state rows and the interval days. You do push yourself a bit more on those intervals since they are designed with rest breaks. The key is to not come out too fast and exhaust yourself before being able to complete your intervals.

[livingkennedy]

Ray - you and I are right on the same timeline, yesterday was BPP 10.1 for me. I wasn't feeling quite bold enough to step it up to 10k, but as has been discussed on this thread there is something about those round numbers that really appeals. I'm excited to tackle it next week - hard to believe the level of improvement that two months and change of the BPP can accomplish. Meters in the bank!

9500 m SS row for me, left lots in the tank and felt great throughout

Time Meters Pace Watts Cal/Hr S/M
40:36.1 9,500m 2:08.2 166 871 21
8:08.3 1,900m 2:08.5 165 867 20
8:07.2 3,800m 2:08.2 166 871 20
8:08.2 5,700m 2:08.4 165 867 21
8:06.9 7,600m 2:08.1 166 872 21
8:05.5 9,500m 2:07.7 168 877 21

[KarenB50]

Welcome back and good job on your 5k for this week. I think you've got the right impression of the difference between the long steady state rows and the interval days. You do push yourself a bit more on those intervals since they are designed with rest breaks. The key is to not come out too fast and exhaust yourself before being able to complete your intervals.

Thanks Mitchel - we'll see how I get on tonight

[RayOfSunshine]

Ray - you and I are right on the same timeline, yesterday was BPP 10.1 for me. I wasn't feeling quite bold enough to step it up to 10k, but as has been discussed on this thread there is something about those round numbers that really appeals. I'm excited to tackle it next week - hard to believe the level of improvement that two months and change of the BPP can accomplish. Meters in the bank!

9500 m SS row for me, left lots in the tank and felt great throughout

Time Meters Pace Watts Cal/Hr S/M
40:36.1 9,500m 2:08.2 166 871 21

@Brandon - well done. I'm improving a ton, but your improvements are incredible. It's super cool that we're so close on the plan.

[IdahoMike]

question about BPP. Here is week 1. the optional workouts are in the [ ] brackets so im wondering where in the week you would put them. Do I keep them as the last 2 days or do I put them between the other workouts? for example
Week 1:
5000m
6 x 500m / 2min rest
5000m
[20min]
[2 x 10min / 2min rest

Would I keep it like this or do:

Week 1:

5000m
[20 min]
6 x 500m / 2min rest
[2x10/2min rest]
5000m

Did my first 5k last night in 21:43. I think I may have been able to shave some time off that, I didn't really push myself to the limit until the final 1,000m...I didn't want to gas early and not be able to complete it. I was at around a 20-21 SPM the whole time, man is it hard to keep a steady stroke for the entire duration. but im sure ill get there

[rascott]

Hi Idahomike, welcome to the forum. I've always just done the BPP sessions in the order they are printed...on those weeks where I time out then I drop one or two of the ones in brackets assuming these are the less critical ones. Having said that I have done the full 5 in most weeks unless i'm traveling.

did BBP 15.3 today...3 x 10min / 2min rest

[KarenB50]

I'd be interested in the answer to that too IdahoMike. Good work on your first 5k! ETA thanks rascott, I was too slow typing

Ok just did my 6 x 500m / 2min rest in 17:31, faster by about 45 seconds than the last time I did it.

I was planning on doing the first week of the BPP a few times while I build a basic level of fitness up as coming from a very low starting point - is this sensible or should I just bite the bullet and stick to the plan?

[livingkennedy]

Ray - I agree, definitely encouraging to be on the same timeline!

[IdahoMike]

Hi Idahomike, welcome to the forum. I've always just done the BPP sessions in the order they are printed...on those weeks where I time out then I drop one or two of the ones in brackets assuming these are the less critical ones. Having said that I have done the full 5 in most weeks unless i'm traveling.

did BBP 15.3 today...3 x 10min / 2min rest

Where are you able to get your stats shown on a screen like this?

[livingkennedy]

I downloaded ErgData to my phone and sync it with the Concept 2 log book, it will display your sessions in that format

[Street]

Did my first 5k last night in 21:43. I think I may have been able to shave some time off that, I didn't really push myself to the limit until the final 1,000m...I didn't want to gas early and not be able to complete it. I was at around a 20-21 SPM the whole time, man is it hard to keep a steady stroke for the entire duration. but im sure ill get there

Good effort on your first session! Best thing to do on the BPP is not push too hard on the SS sessions, use the intervals for that. The distance soon ramps up on the SS and it becomes a bit of a grind towards the end! When I did it, I just tacked the optional days on to the end of the week so I ended up doing Monday to Friday.

did BBP 15.3 today...3 x 10min / 2min rest

Nice and consistent there, the time intervals are the worst, you can't just push harder to get them over with quicker!

I was planning on doing the first week of the BPP a few times while I build a basic level of fitness up as coming from a very low starting point - is this sensible or should I just bite the bullet and stick to the plan?

My missus did that as she really struggled to do 5k without stopping. She repeated it a few times then carried on and she's flying now, up to week 8.

Dreaded endurance intervals for me today. Target was 1:57 but think I was a bit conservative last time round.
PP2.3 4 x 2km/5'r

30:53.2 / 8,000m / 1:55.8 / 25
7:43.9 / 2,000m / 1:55.9 / 25
7:43.7 / 2,000m / 1:55.9 / 25
7:43.5 / 2,000m / 1:55.8 / 25
7:42.0 / 2,000m / 1:55.5 / 25

[rascott]

Where are you able to get your stats shown on a screen like this?

@IdahoMike its a screen grab from my log on the Concept 2 site - I use the windows snipping tool, download the image to my desktop, upload it to Imageshack (an image sharing site) which gives me a url which I can use in this forum (using the img button above). Sounds complicated but its not really.

[RayOfSunshine]

Dreaded endurance intervals for me today. Target was 1:57 but think I was a bit conservative last time round.
PP2.3 4 x 2km/5'r

30:53.2 / 8,000m / 1:55.8 / 25
7:43.9 / 2,000m / 1:55.9 / 25
7:43.7 / 2,000m / 1:55.9 / 25
7:43.5 / 2,000m / 1:55.8 / 25
7:42.0 / 2,000m / 1:55.5 / 25

Nice pacing while crushing the target. Did you have much left in the tank? What do you do while resting for 5?