Pete Plan Thread

[shadowpup]

Hello all!

Back to week two of BPP - very glad I reset to week one.

BPP 2.1 26:10.7 5500 2:22.7 23 s/m

I gave myself permission to "maintain" a pace with a "feeling" of evenness rather than watching my monitor as much... that made a difference. NOT a positive difference I won't bore you with every one of my dreadfully uneven splits, but as an example, here's how it ended:
4600 2:22.7 25
4800 2:14.0 29
5000 2:13.0 30
5200 2:18.7 29
5400 2:21.7 28
5500 2:24.5 29

The only good thing is that apparently there was plenty of energy left at the end, and 2:22.7 is a decent time for me at that distance. Clearly watching the monitor is still the way to go - thats a pretty wide swing in stroke rate.

After the above, did 3K meters on the SkiErg with intervals, using the intervals for mobility.

[mitchel674]

Hello all!

Back to week two of BPP - very glad I reset to week one.

BPP 2.1 26:10.7 5500 2:22.7 23 s/m

I gave myself permission to "maintain" a pace with a "feeling" of evenness rather than watching my monitor as much... that made a difference. NOT a positive difference I won't bore you with every one of my dreadfully uneven splits, but as an example, here's how it ended:
4600 2:22.7 25
4800 2:14.0 29
5000 2:13.0 30
5200 2:18.7 29
5400 2:21.7 28
5500 2:24.5 29

The only good thing is that apparently there was plenty of energy left at the end, and 2:22.7 is a decent time for me at that distance. Clearly watching the monitor is still the way to go - thats a pretty wide swing in stroke rate.

After the above, did 3K meters on the SkiErg with intervals, using the intervals for mobility.

Good work. Keep at it. The distance for the BPP goes up quite quickly.

I'm one week behind you. I've decided to do the BPP again after completing it one year ago. Yesterday was 6x500m r2 that was done at 1:52.

[hobbit]

Already put this on the "What training have you done today?" thread, as we're all doing the same session. So just a brief summary here.

C1W3D1 4x 1k R5' at 2k+1 pace. A horrible session and a horrible result.

Decided to aim for 2:01 pace (assuming that an 8min 2k is possible - apparently it isn't). Managed the first in 1:57 and the 2nd in 1:59, but knew I was well into the red. The third I started out around 2:01, but let go at 800m and coasted in pulling around 2:15. Predictably, the 4th went pretty much the same way. Ended up like a fish on the river bank gasping for breath.

Another chance in three weeks - shooting for a more reasonable target.

[hobbit]

Back to business as usual...

C1W3D2 SS 10k 45:55 @2:17.7 spm 20 bpm 125. Nice! Finally getting the hang of this slow, powerful stroke thing.

Ergdata has still lost the plot (how do you reboot an iPhone?) and my Tickr worked loose, so I pulled it off. Not to worry.

[RayOfSunshine]

Nice work Hobbit. I hated the rate capped pieces at first. Now, I love them because I focus on form/connection/power. Then, when I do a TT and open it up, my speeds are much faster.

[hobbit]

Thanks for the support Rayofsunshine!

C1W3D3 "Waterfall" = 3k + 2.5k + 2k R5' @ 5k PB +1, which is 2:07.

Still no ergdata (tried two machines and the iPhone can't see them ). And TickR slipped again.

3.0k @2:06.6 26spm
2.5k @2:06.9 27spm
2.0k @2:06.6 29spm

So, mission accomplished! Needed a little lie down after the last one, but went home happy.

[mitchel674]

Thanks for the support Rayofsunshine!

C1W3D3 "Waterfall" = 3k + 2.5k + 2k R5' @ 5k PB +1, which is 2:07.

Still no ergdata (tried two machines and the iPhone can't see them ). And TickR slipped again.

3.0k @2:06.6 26spm
2.5k @2:06.9 27spm
2.0k @2:06.6 29spm

So, mission accomplished! Needed a little lie down after the last one, but went home happy.

Nicely done!

[shadowpup]

Today, BPP 2.2. I was aiming for 2:21 and an even stroke rate, but don't yet have enough control to hit a time. I'm getting better at maintaining stroke rate though! Three out of four intervals were right at 25, with the first at 26. That is progress.

4x750/2:00r. 13:37.7 3000 2:16.2 25

[SowfLondonRower]

BPP 23.1: 10,000m


BPP 23.2: 8x500m, 2mins rest. I hadn't done this session for a while for some reason, so had to slightly guess at what pace to aim for.


BPP 23.3: 2x15mins, 2mins rest


Yesterday I didn't have time for the prescribed 10k, so I did a 20min warm up then 1360m aiming to keep a 1:45 pace. Next week is my last of the BPP, and I'm planning on doing a 2k test after, targeting 6:59. So this was some psychological prep, getting used to seeing 1:45 consistently on the screen.


The good news: I managed to pretty much sit on 1:45 the whole way. It was after a long day on my feet and only a sandwich for lunch, so not ideal prep. Bad news: it was quite hard! Doing another 640m at that pace is not going to be fun. But I hope I will be able to hang on in there...

[Rowlers]

@ Rob - Good luck with the 2000m!

I did not post for a while due to Christmas holidays. I did not row as much as normal but I did find time to advance 1 week in the BPP and do a 5000m time trial. Coming weeks is back to normal which is 3 sessions a week of the BPP. Below the results of the past workouts. I am really happy that I managed to go below 20 minutes on the 5000m. For the BPP longer distance sessions, I went for a somewhat slower pace as I noticed that I kept pushing it more every week but I believe that should not be the sole intent of these sessions.

TT 5000m



BPP 20.1 - 12000m



BPP 20.2 - 5x1500m / 3 min rest



BPP 20.3 - 30min

[RayOfSunshine]

@ Rob - Good luck with the 2000m!

I did not post for a while due to Christmas holidays. I did not row as much as normal but I did find time to advance 1 week in the BPP and do a 5000m time trial. Coming weeks is back to normal which is 3 sessions a week of the BPP. Below the results of the past workouts. I am really happy that I managed to go below 20 minutes on the 5000m. For the BPP longer distance sessions, I went for a somewhat slower pace as I noticed that I kept pushing it more every week but I believe that should not be the sole intent of these sessions.

@ Rob - Good Luck!

Congrats on the sub20 5k! That's a big deal.

As far as the longer steady state (SS) sessions, I had to finally start using a HRM to stop pushing myself. Even when i would limit my stroke rate (sr), e.g. 10k r20, I would push it as hard as possible... even if I started out relatively easy, I'd end up with the hammer down the last half. It was counter productive given that I was doing 5 sessions a week. Now I'm doing 6-7, it's even more important. If I do 7, one of them will be a 30' with my HR capped at 125. It's super slow, but I'm following the lead of others.

[Dangerscouse]

As far as the longer steady state (SS) sessions, I had to finally start using a HRM to stop pushing myself. Even when i would limit my stroke rate (sr), e.g. 10k r20, I would push it as hard as possible... even if I started out relatively easy, I'd end up with the hammer down the last half. It was counter productive given that I was doing 5 sessions a week. Now I'm doing 6-7, it's even more important. If I do 7, one of them will be a 30' with my HR capped at 125. It's super slow, but I'm following the lead of others.

100% agree with Ray.

As Pete Reed said "if your low stuff is too high, your highs will be too low too". This really resonates with me and it's a very easy trap to fall into thinking that faster is better.

I also have to use a HRM to maintain a slower pace, as well as leaving my ego at the door if I'm in the gym.

[mitchel674]

BPP 2.2 was 4 x 750m r2 today. My goal was 1:55 which I hit nicely on the first three. Failed on the last and wound up at 1:57. Punished myself with a 5000m cool down at 2:15 followed by 30 minutes with my personal trainer (abs and squats today).

[Cujo]

Hello,

I’ve owned a C2 for a week now so I’m brand new to this and rowing in general. I’m following the BPP and am trying to get up to speed on the acronyms on the forum. I’ve made it to about page 32 of this thread and have a quick question. It looks like there are steady state distance workouts as well as intervals mixed in with each weekly plan. What should I be looking at for target heart rate for these two? Should I keep my heart rate at UT2 levels (70%) for the steady state distance workout and maybe increase that to 75% for the intervals? I’m a 51 YOM, 5’ 9”, and 163ish pounds.

After my first few tries, my times are embarrassingly slow. At my age, my goal is just better overall fitness. It’s amazing how fast and strong most of the people on here are! I apologize if this question has been asked before.

Thank you.

@mitchel674 thanks!

[mitchel674]

Hello,

I’ve owned a C2 for a week now so I’m brand new to this and rowing in general. I’m following the BPP and am trying to get up to speed on the acronyms on the forum. I’ve made it to about page 32 of this thread and have a quick question. It looks like there is a steady state distance workout as well as intervals in each weekly plan. What should I be looking at for target heart rate for these two? Should I keep my heart rate at UT2 levels (70%) for the steady state distance workout and maybe increase that to 75% for the intervals? I’m a 51 YOM, 5’ 9”, and 163ish pounds.

After my first few tries, my times are embarrassingly slow. It’s amazing how fast and strong most of the people on here are! I apologize if this question has been asked before.

Thanks!

Cujo, welcome and congrats on the new C2 rower. Great that you are starting with the BPP. If you're able to row the starting 5000m then you are doing pretty good for a beginner. Don't worry too much about your times just yet. You would be better served watching some videos on technique and focusing on your form while you ramp up on the BPP. The steady state rows should be at UT2.

Don't forget to post on this thread with your progress.