Pete Plan Thread

[mdpfirrman]

@ Tracy - great to see you on here again. 8500 is a long row for most anyone (unless you're talking these guys that eat half marathons for lunch, but they are the exception!). Great steady progress is what it's about and you're doing that!

Today was supposed to be (on the 5K PP) 1750 X 4/4', so I did 8' X 4/4' on the Air Dyne Pro bike instead. It's MUCH easier on my lower back and I get off of it and don't have any setbacks. Roughly 200 Watts or so for the 8 minute intervals, so I feel lucky to have the Air Bike when the back is acting up. I pushed it as hard as I would have on the rower (around 60 to 62 RPM for the 8 minute intervals, which is really hard to sustain on an Assault bike. Legs are dead). It's not the same, but I certainly worked the HR. I don't own a HR monitor and when I got off the bike, it said a HR Avg of 200! Made me chuckle. Must have picked up some electronic impulse from the sweat. I have a higher HRM than most (around a 190 or so) but it's not that high!

[Rowlers]

@ Mike - Good to see you again. Hope your back gets better soon!

Yesterday, it was time for another interval. Upfront, I was doubtful whether I would make it at the same pace as the earlier 6x500 and 4x750. I came off sick but I made it. Guess the idea of having to post the result here made me going. Pretty happy to see the progress!

Normally, I have at least a 1 day rest between the workouts but I have a busy weekend ahead. I plan to do the BPP 4.3 - 6500m tonight.

BPP 4.2 - 3 x 1000m / 3min rest

[Dangerscouse]

@ Tracy - great to see you on here again. 8500 is a long row for most anyone (unless you're talking these guys that eat half marathons for lunch, but they are the exception!)

We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try

[Street]

It's long. It takes a long time. That's the frustrating part. At my pace it takes 44 minutes and sometimes I just don't wanna row for nearly an hour. But then I talk myself into why I'm doing this. Remind myself I've made good progress since starting and it's small steps like this that got me where i'm at and will get me where I want to be. Funny how the mind can work against oneself when it comes to making changes like this.

You're doing nearly double the distance you were doing 2 months ago at over 3 seconds quicker pace, that's good progress dude.

BPP 4.2 - 3 x 1000m / 3min rest

Solid times, the 1km intervals are a killer!

We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try

Some of your rows are crazy, but they've inspired me to bash out some longer ones.. Not quite in the same league though.

Usually my SS sessions are 8-10km so this week I've done a couple slow 14km rows. 14km seems a nice distance as I can do it in under an hour without pushing myself too much so I might start doing that in the mornings on my easy days.

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25

[Dangerscouse]

It's long. It takes a long time. That's the frustrating part. At my pace it takes 44 minutes and sometimes I just don't wanna row for nearly an hour. But then I talk myself into why I'm doing this. Remind myself I've made good progress since starting and it's small steps like this that got me where i'm at and will get me where I want to be. Funny how the mind can work against oneself when it comes to making changes like this.

You're doing nearly double the distance you were doing 2 months ago at over 3 seconds quicker pace, that's good progress dude.

BPP 4.2 - 3 x 1000m / 3min rest

Solid times, the 1km intervals are a killer!

We are the exception, that is very true! As I'm so used to doing a 10 mile row before work in the morning now I do tend to forget that anything over 5k is a long distance for a lot of people.

8.5k is a long distance when you aren't used to it. It does get easier if you are minded to try

Some of your rows are crazy, but they've inspired me to bash out some longer ones.. Not quite in the same league though.

Usually my SS sessions are 8-10km so this week I've done a couple slow 14km rows. 14km seems a nice distance as I can do it in under an hour without pushing myself too much so I might start doing that in the mornings on my easy days.

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25

Give it time Andy and you'll be getting faster and going further. Once it doesn't 'mentally' feel like a long distance you are half way there.

You're still improving which is all you can hope for. Good effort on the waterfall session

[Rowlers]

I missed Mondays speed intervals as due to it being a bank holiday weekend I'd had a heavy Sunday night, I felt a bit guilty but there was no way I was going to be able to do 4x1km at any sort of decent pace so took it as a rest day.

PP 3.3 Waterfall. Target 1:53.7
28:21.3 - 7,500m - 1:53.4 - 25
11:21.0 - 3,000m - 1:53.5 - 25
9:27.1 - 2,500m - 1:53.4 - 25
7:33.1 - 2,000m - 1:53.2 - 25

Never forget to enjoy the weekends Great pace! Would be interesting to know whether I will ever be able to sustain something like that.

Below yesterdays session. Steady pace and felt pretty consistent. I am still enjoying it a lot and the plan really gives you a solid structure to keep at it.

BPP 4.3 - 6500m

[bob.haffner]

@Andy, @Roel, @Tracy Good job, fellas!

@Mike, how's the back?



Cycle 4, Week 2 of PP
4 x 2k - 5 min rest

My target was 1:53. Should be closer to my 5 x 1500m pace of 1:50.2, but that extra 500m and 5 mins less rest is trouble for me.

---------------2018-06-19----2018-07-12----2018-08-08----2018-08-31-----
2000-----------01:57.9--------01:56.5--------01:55.0--------01:52.9--------
2000-----------01:58.0--------01:56.3--------01:55.8--------01:53.1--------
2000-----------01:58.2--------01:56.3--------01:55.2--------01:53.3--------
2000-----------01:55.2--------01:53.2--------01:53.0--------01:52.8--------

AVGs-----------01:57.3--------01:55.6--------01:54.7--------01:53.0--------

[Street]

My target was 1:53. Should be closer to my 5 x 1500m pace of 1:50.2, but that extra 500m and 5 mins less rest is trouble for me.

I found the same, I pushed a few weeks back to see if I could do it at the same pace as the 4x2km but I just gassed out on the second or third interval. It's surprising the difference that extra 500m makes even though you're doing one less rep.

BPP 4.3 - 6500m

Nearly perfect splits, that pleases my rowing OCD!

[bob.haffner]

I found the same, I pushed a few weeks back to see if I could do it at the same pace as the 4x2km but I just gassed out on the second or third interval. It's surprising the difference that extra 500m makes even though you're doing one less rep.

Agreed, plus the rest. The 5 x 1500 is done with 20 minutes total rest, but the 4 x 2k is done with only 15 minutes total rest

The plan suggests .5 second slower pace with the 4 x 2k, but that's a tall order

[SowfLondonRower]

Great work everyone. @Tracy well done on pushing through the doubts. Those last 500m show the improvements you have made - imagine when you started being able to push the pace AFTER having already rowed 8km!

It's taken me a week to get sorted out with a gym here in Switzerland, so I'm still on week 7 of the BPP. 8000m today, at 2:09.7. Focused on keeping my stroke rate up at 22, and felt pretty good.

@mike, hope your back improves soon!

[Street]

Speed intervals today, target was 1:44.9. It's interesting doing them with the HRM too and I've worked out that just over 170bpm is the magic number where things start to get hard(er) for me! Slightly disappointed as well as they've released the venue and date for the BRIC in December and I'm away the night before so wouldn't be able to get down to London the next day in time for it.. Guess I'll have to target the EIRC instead.

PP 1.1 8x500m. Target 1:44.9
13:57.1 - 4,000m - 1:44.6 - 29
1:44.9 - 500m - 29
1:44.8 - 500m - 29 - 165
1:44.7 - 500m - 29 - 167
1:44.7 - 500m - 29 - 169
1:44.8 - 500m - 29 - 171
1:44.7 - 500m - 29 - 171
1:44.7 - 500m - 30 - 172
1:43.7 - 500m - 30 - 173

[mdpfirrman]

@ Andy - most really like the EIRC better from what I've heard anyway.

Thanks for the well wishes on the back. Looks like I'm going to have to put the 5K PP on hold for now. I've been keeping up with the spirit of the workouts until yesterday. I did a 10K strapless row on Friday to test out the back and it was not good following. Was supposed to do a 1K X 6 yesterday with 4' breaks but there was no way. I've been replacing it on the bike but the back was still tight so I took the day off.

It's mostly aggravating because it's not THAT bad but it's bad enough to feel sore all day and if I row, it's much worse. I think I have a slightly slipped disc (not something terribly unusual for me). I injured it pretty severely in my late 20s and it rears up from time to time. I'm going to have to take a break and mostly work the bike and rehab for now. Hope not to lose too much ground. I've mosty kept up on both the cardio and pushing it hard on the bike as well but not rower specific. This was a (potentially) bad year for me to race as we're moving early next year anyway. When I turn 55 is when I really want to compete and push the 2K times. I'd like to break (or get close to breaking) 7 minutes once in my life! I dropped 8 seconds off my times last year so I think it's possible but my age/aches and pains don't help. On top of that, I have like the anti rower body -- shorter arms and legs.

Like I always say on here, though, it's more about if you enjoy it and if you are in better health. The competition and PBs are just gravy. I like to push myself, though, and enjoy that aspect of it. I'll likely continue doing that as long as I can.

I'll keep checking in from time to time. I don't think I'll be out too, too long. It's more of a nuisance than anything.

[bob.haffner]

It's taken me a week to get sorted out with a gym here in Switzerland, so I'm still on week 7 of the BPP. 8000m today, at 2:09.7. Focused on keeping my stroke rate up at 22, and felt pretty good.

Staying on a program while on the road isn't easy so nice job!

Speed intervals today, target was 1:44.9. It's interesting doing them with the HRM too and I've worked out that just over 170bpm is the magic number where things start to get hard(er) for me! Slightly disappointed as well as they've released the venue and date for the BRIC in December and I'm away the night before so wouldn't be able to get down to London the next day in time for it.. Guess I'll have to target the EIRC instead.

PP 1.1 8x500m. Target 1:44.9
13:57.1 - 4,000m - 1:44.6 - 29
1:44.9 - 500m - 29
1:44.8 - 500m - 29 - 165
1:44.7 - 500m - 29 - 167
1:44.7 - 500m - 29 - 169
1:44.8 - 500m - 29 - 171
1:44.7 - 500m - 29 - 171
1:44.7 - 500m - 30 - 172
1:43.7 - 500m - 30 - 173

Nice job, Andy! Love that workout!

Like I always say on here, though, it's more about if you enjoy it and if you are in better health. The competition and PBs are just gravy. I like to push myself, though, and enjoy that aspect of it. I'll likely continue doing that as long as I can.

I'll keep checking in from time to time. I don't think I'll be out too, too long. It's more of a nuisance than anything.

Well said and best wishes as you continue to recover


Cycle 4, Week 3
4 x 1k with a target of 1:45. I felt good coming into this and have had plenty of rest lately so I decide to set an aggressive target of 1:45.

Well, aggressive based on my last go at this, but in line with what PP says (2k pace plus 1 sec)

---------------2018-06-24----2018-07-15----2018-08-13----2018-09-05-----
1000-----------01:53.6--------01:50.4--------01:48.2--------01:45.2--------
1000-----------01:53.7--------01:50.1--------01:48.1--------01:44.9--------
1000-----------01:52.8--------01:49.9--------01:48.0--------01:45.0--------
1000-----------01:44.4--------01:46.3--------01:45.1--------01:43.9--------

AVGs-----------01:51.1--------01:49.1--------01:47.3--------01:44.7--------

[RayOfSunshine]

Some great work!

@Mike get well.

I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.

I think I'll be on the PP for a few rounds starting in November or December .

[bob.haffner]

I've been doing some non-PP training. I'm going to switch my focus to longer distance work from now through October, but I'll be checking in. I may do a few of the PP interval sessions over the next couple of weeks before I attempt a 2k TT.

I think I'll be on the PP for a few rounds starting in November or December .

Best of luck, Ray! And good luck on your upcoming 2K TT!