Pete Plan Thread

[rascott]

PP 2.3 - 4 x 2000m / 5min rest
used my average from 20 Nov (2:02.8) for the first 3 intervals then fast as poss in the last.
Enjoying the PP again!

Nice session, Robert. You had quite a bit left in the tank for that last 2k.

BPP 9.1 for me. 9000m at 2:17, r20. I tried to keep my HR below 150 but it rose above and went up to 155 in the last 3k despite my efforts to slow my pace. I suspect I was a bit dehydrated.

Thanks! I think the improvements will get smaller from here on in.
Are you doing the BPP again?

[mitchel674]

Thanks! I think the improvements will get smaller from here on in.
Are you doing the BPP again?

Yes. I started a weight training plan 6 months ago and backed off my rowing down to only 5k three times a week as a warm up. This was just not enough rowing for me. I've restarted the BPP as a way to have a regimented plan I could follow to complement my twice weekly weight training. Working out pretty well thus far.

[Studentrower]

second week of Pete plan! Did the pyramid workout for the first time. I don't know. Maybe I'm doing it wrong but it didn't feel all that great to me. I averaged 1:48 at rate 30. Maybe I didn't push myself hard enough but the rest seemed really very excessive. Especially those 6 minutes after the 1000m I just felt I only needed 3 mins. Should I have pushed harder?

Did the last 250m at 1:40 w r30, I was pushing hard then.

My base training been really good lately. I'm feeling very fit, I easily got 2:16 pace yesterday for an hour and I'm feeling like that's going to drop to 2:10 really soon.

[hjs]

second week of Pete plan! Did the pyramid workout for the first time. I don't know. Maybe I'm doing it wrong but it didn't feel all that great to me. I averaged 1:48 at rate 30. Maybe I didn't push myself hard enough but the rest seemed really very excessive. Especially those 6 minutes after the 1000m I just felt I only needed 3 mins. Should I have pushed harder?

Did the last 250m at 1:40 w r30, I was pushing hard then.

My base training been really good lately. I'm feeling very fit, I easily got 2:16 pace yesterday for an hour and I'm feeling like that's going to drop to 2:10 really soon.

Why would the rest be long if you don,t need it? You give the answer yourself.

[Studentrower]

Why would the rest be long if you don,t need it? You give the answer yourself.

Well the plan advices to go at 5k pace. I went considerably faster than that, so I still don't get the amount of rest. Next time I think I'd better go at 2k pace. I'm just learning these workouts I've never done a pyramid so still trying to figure out what feels right to me.

[hjs]

Why would the rest be long if you don,t need it? You give the answer yourself.

Well the plan advices to go at 5k pace. I went considerably faster than that, so I still don't get the amount of rest. Next time I think I'd better go at 2k pace. I'm just learning these workouts I've never done a pyramid so still trying to figure out what feels right to me.

thats absolutely wrong, its a good bit below 2k pace. That said, its clear you have a lot to gain, so easing in the plan is a good Idea.
Most people find the piramide tough to pace. But the difference in lenght and long rest are ment to go hard and to not evenly pace the pieces.

But again, common, you have 4k divided, with big rest inbetween and 5k pace should be goalpace? Thats Warm up pace for stuff like that.

[ukaserex]

I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?

[mitchel674]

I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?

Why take a step back just because you hit an off day (for whatever reason)? Your target pace was chosen base on your prior performance. I would use that same target pace then next time you attempt that piece.

[hjs]

I have a question regarding the Pete Plan. Within the plan, it calls for doing 8 reps of 500m, the last rep being ASAP, then the average pace over all 8 reps is the target pace for the next time you do the 8 reps of 500m.

So..my target pace was 137.6...and I know I didn't sleep well, but either my brain wasn't strong/firm enough, or for whatever other reason, I just didn't have it in me to hit the target on the later splits. After the 4th split, I could reach the target pace, just couldn't keep it for more than 40 seconds or so.

So...next time, do I just keep chasing the same target, or back it up?

The rough idea is, if you reach a point where you are not able to improve and start missing targets, you reset and dail back 2/3 seconds and from there ramp up again.

If its a first time and there are reasons for not feeling on top, try again a next time, missing a target every now and than is no problem, you WANT to reach that point, you have reached your current max. Missing targets left, right and centre is ofcourse wrong. At that point a step back is wise. Not for nothing most people only do 2/3 rounds of the plan. Real beginners often can do more rounds.

[scottsaz1]

BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173

[mitchel674]

BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173

My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.

[scottsaz1]

BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

Splits
Time Meters Pace Watts Cal/Hr S/M HR
29:44.3 7,000m 2:07.4 169 881 19 159
4:13.4 1,000m 2:06.7 172 892 18 157
4:11.0 2,000m 2:05.5 177 909 20 152
4:13.5 3,000m 2:06.7 172 891 20 158
4:18.8 4,000m 2:09.4 162 855 19 156
4:18.0 5,000m 2:09.0 163 861 20 158
4:20.4 6,000m 2:10.2 159 845 20 161
4:09.1 7,000m 2:04.5 181 923 22 173

My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.

Thanks for this. My next 7000m in a few days I'll back off a little and see how that feels. My UT1 band is 146-155, so coming in just over that. The ego plays tricky games though and urges me to pick up the pace

[ukaserex]

The rough idea is, if you reach a point where you are not able to improve and start missing targets, you reset and dail back 2/3 seconds and from there ramp up again.

If its a first time and there are reasons for not feeling on top, try again a next time, missing a target every now and than is no problem, you WANT to reach that point, you have reached your current max. Missing targets left, right and centre is ofcourse wrong. At that point a step back is wise. Not for nothing most people only do 2/3 rounds of the plan. Real beginners often can do more rounds.

Many thanks for your input. I think I'm going to give myself a day of rest - haven't really taken one of those since before the NOIRC on Feb. 2. The deadlifts, squats and AT sessions on the rower have just about shredded my hamstrings.

I am grateful that C2 has provided a forum where people can ask these ...less than experienced questions, and people with the knowledge take the time to answer them.

[RayOfSunshine]

BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.

My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.

Thanks for this. My next 7000m in a few days I'll back off a little and see how that feels. My UT1 band is 146-155, so coming in just over that. The ego plays tricky games though and urges me to pick up the pace

I did the same as Mitchel (and many other newbies) during the BPP. If I was doing the BPP again, I'd probably pick a HR cap (say 150) or pace cap (say 2:10) and use that for steady states for the next few weeks. As the distance increased, I'd keep the cap and try to lower the one I didn't cap.

[scottsaz1]

I did the same as Mitchel (and many other newbies) during the BPP. If I was doing the BPP again, I'd probably pick a HR cap (say 150) or pace cap (say 2:10) and use that for steady states for the next few weeks. As the distance increased, I'd keep the cap and try to lower the one I didn't cap.

Yep, been trying to stay within my UT1 band of 146-155, obviously unsuccessful lol. Tomorrow I have another 7k and will row with that in mind. Thanks for the advice!