Pete Plan Thread

[Andrew Shuck]

Hi all, 4 x 2k for me..
6:42.0 ave/ 1:40.5 Hr 178
6:38.9 ave/ 1:38.9 Hr 188
6:40.3 ave/ 1:40.0 Hr 193
6:42.9 ave/ 1:40.9 Hr 194
Ave 33 spm.
i'd had enough after the 3rd 2k. Really felt like knocking the session on the head.
Good work everyone....keep going.

[sdr2017]

Hi Scott! I'm hardly an expert, but to me, the reason that beginners should limit their low rate work (and I would consider anything under 22 for someone Janet's height to be low rate) is that low rate work is really tough to do with proper form. I know when I was beginning, I had a hard time understanding why, when I saw college rowers on the erg, they would move their hands so slow on the recovery back to the catch. Now, after four years rowing, I understand. At low rates, your hands absolutely need to be moving at all times. You cannot artificially pause your hands at either the catch or the finish. If you do, you get into really bad habits when you rate up. Your hands need to be always constantly moving for a proper stroke. As long as someone understands that and doesn't get into terrible habits, like I did when I artificially tried to do low rate work without understanding the proper stroke mechanics, then lower rate work is fine. It does take a great amount of patience to move your hands that slowly on the recovery and not resort to pausing.

Hi Mike, You may be right. I ended up starting slow because my endurance was poor and gradually built up spm and speed. Now that I have been rowing for 1.5 years, I am going back to do the long slow rows to build more endurance. At this point I find the slow rows to be a good meditation on form. In the beginning they were less helpful because I did not know what I was doing and they were artificially slow. I agree that pausing hands is a bad habit, and one that can be avoided by keeping the spm above 20.

It would be good for Janet to do some slower rowing, but 22 is probably fine. One problem new rowers have is bouncing back and forth too fast and not focusing on pulling the handle. Slow rowing will cure you of that affliction.

[bob.haffner]

Hi All, its been ahwile.

I haven't been putting in the work and I have no excuses

PP cycle 5, week 3
Target was 1:43.

Started off pretty good. I got a late start with rep 3 and I blew my wad trying to catch up.

--------------2018-06-24-----2018-07-15----2018-08-13----2018-09-05----2018-10-17-----
1000-----------01:53.6--------01:50.4--------01:48.2--------01:45.2--------01:43.1--------
1000-----------01:53.7--------01:50.1--------01:48.1--------01:44.9--------01:43.1--------
1000-----------01:52.8--------01:49.9--------01:48.0--------01:45.0--------01:51.8--------
1000-----------01:44.4--------01:46.3--------01:45.1--------01:43.9--------01:48.1--------

AVGs-----------01:51.1--------01:49.1--------01:47.3--------01:44.7--------01:46.5--------

[rascott]

Pete Plan Cycle 1, week 3, session 1

4 x1000m/5 min r...average split from May 31 was 2:01.4

Always surprised this feels tougher than the 2k interval..

[mjlawton]

Thanks for the input Mike and Scott re: stroke rate. I finished week 2 of BPP today. 5500 meters at 26 but I was fiddling with my watch some during the row trying to get the heart rate more accurate. I hardly think 50 bpm was correct! Anyone else have issues with a wrist based HR watch being accurate when rowing or does everyone use a chest strap? I also did the 10 min video from dark horse where he starts rowing at 20 and works up to 30 and has you follow along. That was helpful to get timing down and see when to drop hands. I do have tendency to stop them in recovery so I will watch for that. Plan to do the video a few more times to practice timing/technique. I've gotten around 25,000 meters in on erg in less than 2 weeks since I bought it while maintaining my other workouts (pickle ball, swimming, running, etc.). After doing a bit of jogging tonight, I really appreciate the low impact of the erg!

[SowfLondonRower]

BPP 13.1: 10,000m - 2:11.6

BPP 13.2: 4x1000m, 3min rest - avg 1:50.7
1:51.9
1:51.9
1:51.9
1:47.1

BPP 13.3: 2x15min, 2min rest - 2:16.4. Did this nice and slow as a warm up, having decided to do a 5k test to see where I'm at. Previous time (26/09) was 19:50.3.

This time 19:22.6. 1k splits:
1:59.0
1:58.0
1:57.0
1:55.5
1:51.7

Didn't think I had that time in me so paced too conservatively at the start/stuck to my original pacing plan for too long. But hey ho, very pleased anyway.

Good work everyone, keep it up!

[mdpfirrman]

@ Rob - that's a fantastic improvement on your 5K time! Already blowing right by me! Nice work. Can't wait to see what you're capable of down the road. You're closing in on 7:10 likely for your 2K time already. Once you start closing in on sub 19 5K, sub 7 2K isn't that far off. Some say below 18:45 or so is a nice indication of sub 7 capability. I'm not sure but you're improving quickly.

Really strong finish too that last 1K! Shows you got more in the tank.

[SowfLondonRower]

BPP 13.4: 8,000m - 2:10.0

BPP 14.1: 10,000m - 2:11.0

BPP 14.2: 3x2000m, 4min rest - 1:56.8, 1:56.8, 1:52.2.

@mike - thanks a lot for the encouraging words! that last rep today pretty much equalled my current 2k PB so I've definitely improved since then. I think at the moment I'm gaining time mentally, from learning to push myself closer to the edge for longer. It burns at the time but you feel great once you have the time in the bag!

[Rowlers]

Finally back to the forum after more than 3 weeks basically busy with work. I did get on the rower the past weeks but just did not find the time to post the results. Below the overview. Tonight I am up for 10.000 meters but I am feeling a bit sick so might need to go a bit slower than normal or I will switch my shorter Friday 8000m workout with this one.

BPP 8.1 - 8500m



BPP 8.2 - 4x1500m / 3 min rest



BPP 8.3 - 8000m



BPP 9.1 - 9000m



BPP 9.2 - 4x800m / 2 min rest



BPP 9.3 - 8000m



BPP 10.1 - 9500m



BPP 10.2 - 3x2000m / 4 min rest



BPP 10.3 - 8000m

[rascott]

Thanks for the input Mike and Scott re: stroke rate. I finished week 2 of BPP today. 5500 meters at 26 but I was fiddling with my watch some during the row trying to get the heart rate more accurate. I hardly think 50 bpm was correct! Anyone else have issues with a wrist based HR watch being accurate when rowing or does everyone use a chest strap? I also did the 10 min video from dark horse where he starts rowing at 20 and works up to 30 and has you follow along. That was helpful to get timing down and see when to drop hands. I do have tendency to stop them in recovery so I will watch for that. Plan to do the video a few more times to practice timing/technique. I've gotten around 25,000 meters in on erg in less than 2 weeks since I bought it while maintaining my other workouts (pickle ball, swimming, running, etc.). After doing a bit of jogging tonight, I really appreciate the low impact of the erg!

Hi Janet, I use a Garmin Fenix 3 watch which has the wrist based HR but I actually use a chest strap as that connects to the PM5 via Ant+ and therefore the HR data is included with the data sent to your C2 logbook. The chest strap overrides the wrist based HR sensor. I don't need to use the Garmin watch but I like having that data going to my Garmin Connect account which then dumps it into My Fitness pal so I can justify a do-nut!!

[rascott]

PP 3.3 - 3k, 2.5k, 2k / 5min rest

Previous average split 2:05.1 (from June 2nd)

[Andrew Shuck]

Hi to all, Sunday 21st was 4x 1k.. Last ave/ was 1:36.5
All going well until last 1k.
1:36.2
1:36.1
1:35.8
1:41.6 i got bad case of the F___k Its .
so not being very happy with that result i tried again today..
1:36.2
1:36.2
1:35.9
1:35.3
Ave/ 1:35.9
Great work everyone.

[rascott]

Nice work Andrew

[SowfLondonRower]

Wow andrew, that is an impressive 4x1k. Can't even imagine getting down into the 1:3Xs.

As for myself: BPP 14.3: 4x8min, 2min rest - 2:04.9, 2:05.0, 2:05.0, 2:04.8.

Then took yesterday off as decided to to a 2k test today, 4 weeks since my last one. Previous time (25/09) was 7:28.2.

Today: 7:14.2 - 1:49.3, 1:49.8, 1:48.8, 1:46.3, @31/32spm.

A couple of months ago I gave myself the targets of getting to 90kg and a 7:15 2k, and I've now hit them both! Thanks to everyone in this thread for the advice/encouragement.

[jacket]

well done Rob, great improvement on your 2K time and well done on the weight loss too. You must be really pleased. Time to set some new goals?

jp