Pete Plan Thread

[jbhop5857]

Good Day,
Cycle 4 Wk 1 Steady State

15k at 2:03.8 at 22spm.

Well, that went perfectly and I think my body has recovered a bit. Splits between 2:03 and 2:04. Not perfect as some of you can do it, but I can’t pay that much attention to the screen, haha.

If you are doing this plan or the Basic Pete Plan, would be awesome to have more posts in here. Lonely.

Hope you are all well,

David

[boomingaway]

I'm here David! I'm doing all the sessions, but am only posting my interval ones.

PP - W9D1
4x1000m/5:00r
4000m, 15:30, 1:56.3, 29spm, 180 HR

1000m1 - 1:57.8, 29spm, 173 HR
1000m2 - 1:57.4, 29spm, 179 HR
1000m3 - 1:56.2, 29spm, 183 HR
1000m4 - 1:53.9, 30spm, 186 HR

W3D1 - 2:01.2, 33spm
W6D1 - 1:59.1, 30spm, 181 HR
Today - 1:56.3, 29spm, 180 HR

That was one of the better sessions! I was aiming for sub 1:58, and then planning on speeding up if I could. But the first 2 intervals felt pretty easy, so I cranked it up. I wanted sub 1:55 on the final one and got sub 1:54! My PR from ages ago of 3:40 for 1k should be trivial to beat.

My heart rate at the end of each interval was within 1 beat of W6D1. Huge gains! I keep thinking that I am close to my limit and Pete's Plan will stop working. I think I underestimated how untrained I am on the rower, so I think I can keep doing this for quite a long time unless I choose otherwise.

For today, I focused on high hands and lean forward at the catch. I didn't need to think of a smooth recovery with no pauses since my stroke rate was so high.

[derico]

Cycle 4 Wk1 8x500

DATE 3/24 4/14. 5/5. 5/26
500 209.9 203 157.1 152.9
500 208.6 203 156.7 152.8
500 207.4 201.9 156.2 152.5
500 206.4 201.9 156 152.2
500 205.4 200.3 155.6 151.9
500 204.4 159.1 155.2 151.1
500 203.2 158.7 155. 149.9
500 142.6 135.4 134.3 133.6

AVE/500 203.4 157.4 153.2 149.6

David - can you reap full benefits of a sprint interval session with 7 of them at your 10k pace and with only the last one is a full effort? Asking for a friend!

[hjs]

Cycle 4 Wk1 8x500

DATE 3/24 4/14. 5/5. 5/26
500 209.9 203 157.1 152.9
500 208.6 203 156.7 152.8
500 207.4 201.9 156.2 152.5
500 206.4 201.9 156 152.2
500 205.4 200.3 155.6 151.9
500 204.4 159.1 155.2 151.1
500 203.2 158.7 155. 149.9
500 142.6 135.4 134.3 133.6

AVE/500 203.4 157.4 153.2 149.6

David - can you reap full benefits of a sprint interval session with 7 of them at your 10k pace and with only the last one is a full effort? Asking for a friend!

It works for him and sounds super relax, you never have to work hard. And you never overtrain.

[jbhop5857]

Good day,
The answer is no. No, you can not reap 100% at that pace. However, you can certainly build conditioning. These interval times will come closer and closer together. I will start to not be as fast on the last and that is ok. I really look at this plan differently than a 3 cycle tune up. You will see that occur quickly. The 8x500 is out of balance the most, but again, the average is dropping significantly each time. It won’t much longer and I am happy to “build” into that.
Does that make sense? M up for debate.

Glad to have you booming. Great job.

David

[jbhop5857]

Good Day
Cycle 4 wk 1 Steady State

15k at 2:04.6 at 22spm. Perfect. Split range 4.5-4.7 and HR under 140 for 90%.
First time HR strapped in a while and happy with the engine building.

Another thing that may help understand how I am going about this= in the 8 months before I started this plan, I had a left knee meniscus removal, a 4th degree separated right shoulder (no surgery) and a c5 neck operation for a pinched nerve that rendered my left arm at 20% strength. So confidence has been low and I started the plan slowly to check my body.

If there are other questions or concerns about my pace etc, please let me know which number page your last cycle was on so I can learn from you. Page 1 has me in a 4th cycle.

Thanks

David

[hjs]

Good Day
Cycle 4 wk 1 Steady State

15k at 2:04.6 at 22spm. Perfect. Split range 4.5-4.7 and HR under 140 for 90%.
First time HR strapped in a while and happy with the engine building.

Another thing that may help understand how I am going about this= in the 8 months before I started this plan, I had a left knee meniscus removal, a 4th degree separated right shoulder (no surgery) and a c5 neck operation for a pinched nerve that rendered my left arm at 20% strength. So confidence has been low and I started the plan slowly to check my body.

If there are other questions or concerns about my pace etc, please let me know which number page your last cycle was on so I can learn from you. Page 1 has me in a 4th cycle.

Thanks

David

No Questions, but must say nicely done! You do show that being patient is very helpfull. Keep up the good work!

[boomingaway]

PP - W9D2

5x2800m/1:00r
14000m, 1:06:31, 2:22.5, 21spm, 162 HR

2800m1 - 2:22.6, 21spm, 158 HR
2800m2 - 2:22.5, 21spm, 162 HR
2800m3 - 2:22.6, 21spm, 164 HR
2800m4 - 2:22.4, 21spm, 163 HR
2800m5 - 2:22.3, 21spm, 162 HR

Longest row and best row ever! There wasn't even a hint of back pain. It is also the first time my heart rate started going down while holding the same pace. I don't even know what that means, it seems weird.

[Pdscout]

Hi,
My name is Pascal. I'm in the 4th week of BPP.
W1
5k 2:11.5 - 22 SPM target was 2:09.0 but my wife called
6x500m 1:48.7 - 29spm
5k 2:09.3 - 22spm
W2
5k5 2:09.4 - 23spm
4 x750m 1:52.0 - 28spm very late in the evening
5k5 2:09.3 - 22spm
W3
6k 2:09.8 - 22spm
2x2000m 2:04.9 - 23 spm
6k 2:08.9 - 22spm
5k 2:07.2 - 23spm
W4
6k5 2:09.2 - 22spm
3x1000m 1:49.3 - 29spm
6k5 2:09.0 - 23 spm

Im happy with the progress so far and hope that I will stick to the plan. Any recommendations for the stroke rate for the interval sessions?

[jbhop5857]

Good Day,
Booming - awesome job. Are you required to row at 21spm? HR steady or declining over that time means you are getting in good erg shape. Try maxing your HR out on the last interval and see what you can get. That can also go up as sprints get stronger. That seems like a daughnting interval set.
Pascal, awesome work. Sprints=I try for 30< but do not sacrifice form. Form wins.

Cycle 4 wk 1 4x2000 5 min rest

DATE 3/26 4/16 5/7 5-30
2000 208 202.9 157.9 153.9
2000 207 202.4 157.4 153.4
2000 205 201.9 155.5 153
2000 154.2 146.9 146.7 146.0

AVE /500 203.5 158.5 154.4 151.6

Getting interesting with this one. 3@151 and sub 7min for the last would be cool.

Love seeing more people. Let’s get after it.

David

[JamesP]

Hi
Long time listener, first time caller.

I’ve had a C2 for about 2 years - had a good (for me) couple of years, then got lazy, then had a kid, but I’m taking advantage of lockdown to get back on the horse.

I’ve built back up to 10km rows. I’m happy doing those distance pieces at 24ish spm - I’m tired at the end, but I feel in control. I really don’t like 30spm+, but I know I’ve got to do speed work to improve my overall splits. So I’ve done my first PP session

So: Week 1, Session 1 (8x500)
500 1:44.1
500 1:43.7
500 1:44.3
500 1:45.0
500 1:47.8
500 1:45.7
500 1:46.5
500 1:46.5

Ave 1:45.4

It went a bit wrong on interval 5, and obviously my splits got worse, but it’ll be interesting to see how things improve (or not).

James

[boomingaway]

Good Day,
Booming - awesome job. Are you required to row at 21spm? HR steady or declining over that time means you are getting in good erg shape. Try maxing your HR out on the last interval and see what you can get. That can also go up as sprints get stronger. That seems like a daughnting interval set.

Hi David, I don't think I really understand your post. Mine was a steady state session. Was your advice based on thinking it was an interval session?

[boomingaway]

PP - W9D3

3k, 2.5k, 2k / 5min rest
7500m, 31:17, 2:05.1, 26spm, 183 HR

3000m - 2:06.5, 25spm, 177 HR
2500m - 2:05.4, 26spm, 184 HR
2000m - 2:02.7, 27spm, 187 HR

W3D3 - 2:10.0, 30spm
W6D3 - 2:09.1, 26spm, 184 HR
Today - 2:05.1, 26spm, 183 HR

If yesterday was my best row ever, today was a close second. I think all my form nittery is paying off and I've settled into a decent stroke - smooth recovery, completely forward with a forward lean in catch, high hands catch. I was aiming for 2:07.5 and sped up in the first interval. I tried to match 2:06.5 in the second, but it was easy and sped up again. I wanted to go sub 2:05 in the 3rd, and again just went way faster.

Today was my biggest jump between sessions ever (4 seconds!) and today was even faster than my 4x2000 from last week and only 0.3 seconds away from my 5x1500 from 2 weeks ago! I even woke up with the usual hayfever today. Big gains to come in the next cycle!

May summary:
Row - 175km
Run - 51km
Weights - 14 sessions (7 upper, 7 lower)

[Dangerscouse]

PP - W9D3

3k, 2.5k, 2k / 5min rest
7500m, 31:17, 2:05.1, 26spm, 183 HR

3000m - 2:06.5, 25spm, 177 HR
2500m - 2:05.4, 26spm, 184 HR
2000m - 2:02.7, 27spm, 187 HR

W3D3 - 2:10.0, 30spm
W6D3 - 2:09.1, 26spm, 184 HR
Today - 2:05.1, 26spm, 183 HR

If yesterday was my best row ever, today was a close second. I think all my form nittery is paying off and I've settled into a decent stroke - smooth recovery, completely forward with a forward lean in catch, high hands catch. I was aiming for 2:07.5 and sped up in the first interval. I tried to match 2:06.5 in the second, but it was easy and sped up again. I wanted to go sub 2:05 in the 3rd, and again just went way faster.

Today was my biggest jump between sessions ever (4 seconds!) and today was even faster than my 4x2000 from last week and only 0.3 seconds away from my 5x1500 from 2 weeks ago! I even woke up with the usual hayfever today. Big gains to come in the next cycle!

May summary:
Row - 175km
Run - 51km
Weights - 14 sessions (7 upper, 7 lower)

You're in a really good patch of form, well done

[jbhop5857]

Booming - Yes, my bad, I looked at it as an interval. My bad. HR, though, in steady state staying the same or decreasing is awesome. Should mean you are getting in better shape. Well done.