Pete Plan Thread

[jbhop5857]

Good Day,
Cycle 4 Wk 1 Open Rate Speed

10k in 36:53.2 or 1:50.6/500

I do not know what to say. I broke my PB on May 4 and when I sat down to push today, I was thinking about some advice I gave someone about a 10k TT. So, I took my own advice and will gladly report that it hurt like hell, but form and breathing stayed good throughout. If this does not show that breathe training and the Pete Plan can work at different distances, I do not know what will. I absolutely destroyed (1:30 faster) a 26 day old PB.

I have no words, that was fast (for me).

The pain of testing and chasing PB’s is something I save as I understand the pain and recovery needed, so I will go start that now. HAHA.

Have a good day,

David

[boomingaway]

Good Day,
Cycle 4 Wk 1 Open Rate Speed

10k in 36:53.2 or 1:50.6/500

I do not know what to say. I broke my PB on May 4 and when I sat down to push today, I was thinking about some advice I gave someone about a 10k TT. So, I took my own advice and will gladly report that it hurt like hell, but form and breathing stayed good throughout. If this does not show that breathe training and the Pete Plan can work at different distances, I do not know what will. I absolutely destroyed (1:30 faster) a 26 day old PB.

I have no words, that was fast (for me).

The pain of testing and chasing PB’s is something I save as I understand the pain and recovery needed, so I will go start that now. HAHA.

Have a good day,

David

Nice work David! What was the advice you gave that helped you?

[max_ratcliffe]

Good Day,
Cycle 4 Wk 1 Open Rate Speed

10k in 36:53.2 or 1:50.6/500

I do not know what to say. I broke my PB on May 4 and when I sat down to push today, I was thinking about some advice I gave someone about a 10k TT. So, I took my own advice and will gladly report that it hurt like hell, but form and breathing stayed good throughout. If this does not show that breathe training and the Pete Plan can work at different distances, I do not know what will. I absolutely destroyed (1:30 faster) a 26 day old PB.

I have no words, that was fast (for me).

The pain of testing and chasing PB’s is something I save as I understand the pain and recovery needed, so I will go start that now. HAHA.

Have a good day,

David

Nice work David! What was the advice you gave that helped you?

Haha. Yes, I would like to be able to bottle that!

[jbhop5857]

Good Day,
Regarding the 10k. First, I am no expert and am not someone you should probably listen too. There are much more knowledgeable people here. But, my advice boiled down to three things
1. Breath control and breath practice WILL make you faster.
2. The David Googins idea that when you think your body is going to fail, you have 60% left in the tank.
3. As we all know, making up time is difficult, so start faster than you think you can handle and then refer back to numbers 1 and 2.

If I was going to go further, I would say that the majority of my erg performance come from the fact that I love the boring stuff. UT2, 15k is simply a workout I like and I look forward to just making that a Steady State HM on most days. Otherwise, I got nothing. Fly and don’t die.

Cycle 4 Wk2 Steady State
15k@2:04 and 22spm. Intervals were within a tenth or two of each other, stroke rate was consistent till the last little bit because, well, you have to finish a bit quicker, right? Haha

Have a good day, I’ll answer and debate anything with respect and dignity, so bring on questions if you have them. Be warned I am a little crazy, haha

David

[jbhop5857]

Good Day,

Cycle 4 Wk2 4x1000

DATE 3/31 4/21. 5/13. 6/2
1000 201.8 156 151.4 148.1
1000 200.1 155.5 150.9 147.9
1000 157.8 155 150.1 147.3
1000 146. 141.3 141.5 139.1

AVE /500 156.4 151.9 148.5 145.6

Well, if you thought this wasn’t going to get tough - here is your sign. HAHAHA - That should be fun in a few weeks.

Hope you are all well,

David

[iangallagher]

Good Day,
Cycle 4 Wk 1 Open Rate Speed

10k in 36:53.2 or 1:50.6/500

I do not know what to say. I broke my PB on May 4 and when I sat down to push today, I was thinking about some advice I gave someone about a 10k TT. So, I took my own advice and will gladly report that it hurt like hell, but form and breathing stayed good throughout. If this does not show that breathe training and the Pete Plan can work at different distances, I do not know what will. I absolutely destroyed (1:30 faster) a 26 day old PB.

I have no words, that was fast (for me).

The pain of testing and chasing PB’s is something I save as I understand the pain and recovery needed, so I will go start that now. HAHA.

Have a good day,

David

incredible time, well done! i had a crack at 10km yesterday - safe to say im some way off from your time but hope to chip away.
congrats!

[Polop]

BPP Week 4

6.5k - 31:20.0 @15spm 152HR

Felt good at the end, a lot better than the first one this week. Doing week 3 a second time because I did not feel those additional 500m was a good idea.

[JamesP]

[Slightly in awe of the 10k time above, but will post anyway]

Continuing my first week, after the 8x500m I had a rubbish semi-“distance“ of 6k and a bit, which I abandoned as I wasn’t feeling it. Then today I tried the 5x1500m which felt pretty good:

1st - 1:55.8
2nd - 1:54.8
3rd - 1:55.0
4th - 1:54.6
5th - 1:53.8
Ave - 1:54.8

Better than my 5k PB, so guess I’ll have a faster pace boat next time.

James

[Pdscout]

Hi,
Thanks David, your numbers and commitment are impressive.
@polop is there a reason why you row with 15 spm?

Bpp week 5
Monday
7000 m 2:08.8 23spm -> yes! first time 30min steady rowing

Today
4 x 800m
1. 1:50.0 30 spm
2. 1:49.6 29 spm
3. 1:53.8 28 spm started to slow
4. 1:51.6 29 spm
Average 1:51.2
Like I have written in the first post maybe in week1 I had a really good day ... I will adjust my target from 1:49 to 1:51 and than try to max out in the last interval.

Pascal

[jbhop5857]

Good Day,
Nice work everyone. James, that’s a great 5x1500, especially in the first week. Remember, all you have to do is beat that average next time. I find holding true to the first 4 being at the last average and all out on the end, but that’s me. I have that workout Thursday, but may push it to Friday, it’s the one I hate.

Cycle 4 wk 2 Steady State
10k at 2:04
1k at 2:04

Might as well break the workouts up to get the certificate, haha.

David

[boomingaway]

PP - W9D5

30 minutes, hard distance
7163m, 2:05.6, 25spm, 181 HR

6min1 - 2:06.4, 25spm, 172 HR
6min2 - 2:06.4, 24spm, 177 HR
6min3 - 2:05.8, 24spm, 182 HR
6min4 - 2:05.6, 25spm, 186 HR
6min5 - 2:03.8, 26spm, 189 HR

I wanted to get another ranking distance done, I've never done a 30 minute piece. My goal was to coast to 7100m, which would have been fairly comfortable. I went out a little ahead of pace and it was fairly in control with 5 minutes to go, so I took it up a notch. I know efforts where it feels like death, and this wasn't one of them. The last 3-4 minutes were really hard, but only because I went faster. For reference, my best 6k is from W4D5 and was at 2:08.5.

[Tony Cook]

PP - W9D5

30 minutes, hard distance
7163m, 2:05.6, 25spm, 181 HR

6min1 - 2:06.4, 25spm, 172 HR
6min2 - 2:06.4, 24spm, 177 HR
6min3 - 2:05.8, 24spm, 182 HR
6min4 - 2:05.6, 25spm, 186 HR
6min5 - 2:03.8, 26spm, 189 HR

I wanted to get another ranking distance done, I've never done a 30 minute piece. My goal was to coast to 7100m, which would have been fairly comfortable. I went out a little ahead of pace and it was fairly in control with 5 minutes to go, so I took it up a notch. I know efforts where it feels like death, and this wasn't one of them. The last 3-4 minutes were really hard, but only because I went faster. For reference, my best 6k is from W4D5 and was at 2:08.5.

Good effort. Shows you can smash that 6k PB next time out.
I’m guessing you’re quite young with that HR!! Lol.

[boomingaway]

I'm 33, I've just always had a high max HR. It hit 203 during a 10k race around 7-8 years ago. I've seen it go over 200 a few times when running. The maximum its reached while rowing has been 191. It's possible my maximum has come down a bit or also that my body gives way before my lungs in rowing. I'm not sure.

[Dangerscouse]

PP - W9D5

30 minutes, hard distance
7163m, 2:05.6, 25spm, 181 HR

6min1 - 2:06.4, 25spm, 172 HR
6min2 - 2:06.4, 24spm, 177 HR
6min3 - 2:05.8, 24spm, 182 HR
6min4 - 2:05.6, 25spm, 186 HR
6min5 - 2:03.8, 26spm, 189 HR

I wanted to get another ranking distance done, I've never done a 30 minute piece. My goal was to coast to 7100m, which would have been fairly comfortable. I went out a little ahead of pace and it was fairly in control with 5 minutes to go, so I took it up a notch. I know efforts where it feels like death, and this wasn't one of them. The last 3-4 minutes were really hard, but only because I went faster. For reference, my best 6k is from W4D5 and was at 2:08.5.

Three seconds average pace faster is great progress

[mict450]

I'm 33, I've just always had a high max HR. It hit 203 during a 10k race around 7-8 years ago. I've seen it go over 200 a few times when running. The maximum its reached while rowing has been 191. It's possible my maximum has come down a bit or also that my body gives way before my lungs in rowing. I'm not sure.

MHR supposedly decreases with advancing age. I would expect you to sustain a higher HR while running vs rowing since the former is a weight bearing activity. But I'm not an exercise physiologist.