Pete Plan Thread

[rascott]

If you’re at 7:13 I would make the jump as your technique, fitness and strength are probably good enough. See what others think...they’ll be along soon

[Rowlers]

Back to the forum after not posting for about 3 weeks. I did get on the rower the past weeks, so below the overview. Still seeing improvements but not as much as in the beginning though. The three times a week cadence really works for me and I have not missed a workout till date.

BPP 11.1 - 10000m



BPP 11.2 - 8x500m / 2 min rest



BPP 11.3 - 8000m



BPP 12.1 - 10000m



BPP 12.2 - 4x1500m / 3 min rest



BPP 12.3 - 3x10min / 2 min rest



BPP 13.1 - 10000m



BPP 13.2 - 4x1000m / 3 min rest

[Andrew Shuck]

@ brent-83, i'd start the Pete Plan, but instead of 6 days a week try 5, or may be 4 days as it is very demanding..the plan builds masses of confidence, with huge gains coming very quickly. It has the ability to destroy you mentally and physically..especially when when you're 3 months in or so.
Myself, i do all intervals and steady, but miss out the odd hard 5-10ks.
When you do you 2k test do a really good warm up, for my last 2k i did 4k warm up, long steady strokes 22-24-26,with interspersed with 2k pace burst's, and sub 2k pace sprints. After each burst row slow and recover.With some stretches.
Enjoy

Today was 8 x 500. Previous Ave/1:32.7
Ave/ today 1:35.5
Small gain, i think this proves how hard the plan becomes.

[rascott]

I do all the PP sessions, but not necessarily in one week. So a week of PP might take me 1.5 or 2 weeks to complete. I think it’s important to do all the sessions particularly the steady distance. Balances out the hard distance and intervals.

[brent-83]

Thanks for the feedback all.

@rascott - I have done the same in the past with the beginner plan when I wanted to do all 5 sessions and a great suggestion in this case.

[bob.haffner]

Hi all,

Hey, it turns out that riding dirt bikes is more fun than rowing


Anyway, PP Cycle 5 Week 3. Didn't set a target just rowed

--------------2018-06-28-----2018-07-20----2018-08-15----2018-09-07----2018-11-10-----
3000-----------01:58.2--------01:57.7--------01:55.0--------01:52.2--------01:55.4--------
2500-----------01:58.1--------01:57.5--------01:54.9--------01:52.2--------02:01.0--------
2000-----------01:55.3--------01:53.5--------01:51.6--------01:51.4--------01:57.9--------

AVGs-----------01:57.4--------01:56.5--------01:54.1--------01:52.0--------01:58.0--------

[rascott]

Hi Bob
I’m the same with mountain biking which is my other sport. I try and get out for a ride every week. The rowing has been very complementary in terms of general fitness for riding. Also rowing is so much more convenient as I have a C2 in the garage. I’d never get out on the bike 5 days a week.

[brent-83]

Did my first session on the Pete Plan tonight.

Started with a slow 2km warm up then went on to the 8x500/3min30 - aimed for 1:57.9 as that was my current 5km PB split.

Splits were;
1:57.8
1:57.7
1:57.8
1:57.7
1:57.1
1:57.2
1:57.1
1:33.5

Av 1:54.4

[hjs]

Did my first session on the Pete Plan tonight.

Started with a slow 2km warm up then went on to the 8x500/3min30 - aimed for 1:57.9 as that was my current 5km PB split.

Splits were;
1:57.8
1:57.7
1:57.8
1:57.7
1:57.1
1:57.2
1:57.1
1:33.5

Av 1:54.4

Nmb1 pp er for rapid improvement

That was a long warm up for 1 500 piece.

[bob.haffner]

Hi Bob
I’m the same with mountain biking which is my other sport. I try and get out for a ride every week. The rowing has been very complementary in terms of general fitness for riding. Also rowing is so much more convenient as I have a C2 in the garage. I’d never get out on the bike 5 days a week.

Agreed. I've noticed that rowing has helped my fitness on the bike and I imagine it would really help with mountain biking.

[rascott]

PP 1.5 hard distance - decided to go for a 6K PB

I aimed for a 1:59.3 split (based off my 5K 19:40 recent PB using Paul's Law)

success!

[nottsyossarian]

Hello all,

New to the forum and quite new to the C2 and seeking advice regarding the Pete Plan. To my novice eye, the rest intevals look rather lengthy: 3m30secs rest for 8x500m, for instance, seems like a lot more rest than activity! So i've three main queries, i suppose:

1. Are these lengthy rest periods necessary / beneficial, or should i shorten them?
2. How hard should i row the intervals? Given the extended recovery, i guess i should be close to flat out?
3. Does rest mean complete inactivity or just lighter rowing?

Thanks!

[RayOfSunshine]

@Robert - congrats!!! Looks like you really battled at the end. Awesome work.

[brent-83]

Just finished up session 3 in 3 days and still feeling good - hoping I can complete all 6 sessions in my first week. I was especially happy as I did a weights strength session at lunch and then did the 5x1500m at home after dinner.

Yesterday I completed 10k SS which is my longest row to date and kept the HR at 132 average - a slow ~48 minutes but my HR kept creeping up every time I went above the ~2:25/500 mark so I assume my aerobic base has a long, long way to go before I can bring that down. I am aiming for a 12km & 8km session to round out the 3 SS this week.

Tonights session - 1km warm up followed by 5x1500m

1:57.2
1:56.9
1:56.7
1:57.0
1:48.6
Av. 1:55.3

I probably had more in the tank for the first 4 sessions but my 5km pb was 1:57.9 so that is where I aimed to start. I think this one will get challenging in the next couple rounds. Really happy to finish with the 1:48.6.

[Rowlers]

Still going faster on the SS pieces. I just looked back at my first BPP row which was a 5000m piece at 2:16.5 average... I do start to find it a pretty long row though and it is hard to keep focus for around 45 minutes. Not looking forward for the distance to increase to 12000m

Anyways, good luck to all and enjoy the exercise!

BPP 13.3 - 2x15min / 2 min rest



BPP 14.1 - 10000m