Pete Plan 2017

[TimDoyle]

My last effort was on 8th July when I had to bail out of a 8k SS after feeling tired and listless. What i thought was just a cold turned into a proper dose of "man flu" and I have not felt able to row again until today. Only did a few 1k intervals but I've broken the cycle now and hopefully can get back into the routine.

[JerekKruger]

Pete Plan 3.1: 4x1000m/5:00r
3:33.3 (1:46.6 average) at 27SPM
3:32.5 (1:46.2 average) at 27SPM
3:36.5 (1:48.2 average) at 28SPM
3:38.9 (1:49.4 average) at 28SPM
Average: 1:47.6 at 27SPM
Rest: 1883m

I was aiming for 1:47 so fell a bit short. I think I went off too fast at the start of the second two 1000m and ran out of gas after the first 500m. Something to bear in mind for the next time I do this session.

[JerekKruger]

Pete Plan 3.2: 45mins strapless
9:00 2228m, 2:04.0 at 20SPM
18:00 2208m, 2:04.0 at 19SPM
27:00 2181m, 2:05.1 at 19SPM
36:00 2195m, 2:05.6 at 20SPM
45:00 2225m, 2:02.5 at 21SPM
Total: 10863m, 2:04.2 at 19SPM

[barrec]

I'm definitely feeling back to normal. Here is my hard distance and last SS for the week:

PP 2.1.5 - 5K hard - Goal: 1:56.0
Time Meters Pace Watts Cal/Hr s/m
19:14.6 5,000m 1:55.4 227 1081 27
3:52.0 1,000m 1:56.0 224 1071 28
3:51.9 2,000m 1:55.9 225 1072 27
3:51.9 3,000m 1:55.9 225 1072 27
3:51.8 4,000m 1:55.9 225 1073 27
3:46.9 5,000m 1:53.4 240 1124 27

I worked hard and had a lot in the tank at the end. It felt great not to feel so empty! Next cycle I plan on doing a 5K at 1:55.0 followed by a 5K time trial after the 3rd cycle altogether (I think I'll be doing the 5K lite in the fall). Next week will be the 6K also at 1:56.0.

PP 2.1.6 - 12K SS - Goal: 2:10.0
Time Meters Pace Watts Cal/Hr s/m
52:13.9 12,000m 2:10.5 157 840 22
8:57.6 2,000m 2:14.4 144 795 23
8:39.8 4,000m 2:09.9 159 848 22
8:39.5 6,000m 2:09.8 160 849 22
8:39.5 8,000m 2:09.8 160 849 22
8:39.1 10,000m 2:09.7 160 850 22
8:38.4 12,000m 2:09.6 161 853 22

I definitely felt in the zone on this one. I felt I had my best consistent effort for form and technique throughout.

[JerekKruger]

Pete Plan 3.3: 3000m, 2500m, 2000m/5:00r
3000m 11:34.4 (1:55.5 average) at 23SPM
2500m 9:36.8 (1:55.3 average) at 24SPM
2000m 7:40.9 (1:55.2 average) at 25SPM
Average: 1:55.4 at 24SPM
Rest: 1188m

My aim was 1:57 (roughly my 5k PB + 1) but as usual I went out fast. Still, I was pretty consistent across the three pieces so I'm pretty happy with this session.

@barrec: nice 5k!

[JerekKruger]

Pete Plan 3.4: 45mins strapless
9:00 2156m, 2:05.2 at 19SPM
18:00 2146m, 2:05.8 at 19SPM
27:00 2144m, 2:05.9 at 20SPM
36:00 2149m, 2:05.6 at 20SPM
45:00 2192m, 2:03.1 at 21SPM
Total: 10787m, 2:05.1 at 19SPM

[derico]

Pete Plan 2.1 (Pyramid) - unsure how to pace it!

Time Meters Pace Watts Cal/Hr s/m
14:50.1 4,000m 1:51.2 254 1173 25
0:57.9 250m 1:55.8 225 1075 23 126
1:54.7 500m 1:54.7 232 1097 24 138
2:50.2 750m 1:53.4 240 1123 23 136
3:44.5 1,000m 1:52.2 247 1150 24
2:46.1 750m 1:50.7 258 1186 25
1:46.9 500m 1:46.9 287 1285 26
0:49.8 250m 1:39.6 354 1517 31

[G-dub]

Derek, Nice job. Since it sounds like its your first time through, you probably paced it OK - there will always be a next round! I hope its OK to mention this: the speed interval sessions are a great time to practice rating up a bit. Low to mid 20's for the speed pyramid is quite low compared to the norm. I would think you'd eventually be into the 30's for sure on that one - maybe even higher on the 500 and 250 piece. It will get you in the pacing and mode of agony that is felt on a 2K assuming that is what you are angling for!

[barrec]

@JerekKruger - thank you! Kudos to you on your hard work, especially your strapless sessions and sprints. Your pacing seems getting to be right on!

@derico - great job!

PP 2.2.1 - Pyramid - Goal: 1:46.5
Time Meters Pace Watts Cal/Hr s/m
14:10.7 4,000m 1:46.3 291 1300 31
0:53.2 250m 1:46.4 291 1299 30
1:46.5 500m 1:46.5 290 1296 30
2:39.8 750m 1:46.5 289 1295 30
3:33.0 1,000m 1:46.5 290 1296 31
2:39.7 750m 1:46.4 290 1297 32
1:46.5 500m 1:46.5 290 1296 32
0:52.0 250m 1:44.0 311 1369 32

This session confirmed that I'm 'back to normal' after about 10 days of slugishness. I was very happy with my effort and in fact cursed myself for how quick that last 250m interval was (as the goal for the next cycle will be 1:45.2!). I've said it a lot, but I also definitely felt my improved technique helping at the end - the higher rates felt very comfortable.

[JerekKruger]

Pete Plan 2.5: 5000m in 18:58.2
1000m 3:42.5 (1:51.2 average) at 25SPM
2000m 3:46.5 (1:53.2 average) at 25SPM
3000m 3:49.0 (1:54.5 average) at 25SPM
4000m 3:51.6 (1:55.8 average) at 25SPM
5000m 3:48.6 (1:54.3 average) at 25SPM
Average: 1:53.8 at 25SPM

After last weeks relatively easy PB I felt like I could improve my 5k time a fair bit. A sensible aim would have been sub 19:10 but I decided to try for sub 19 figuring that if I blew up I could still pull a reasonable 19:30ish. This was a pretty tough session, I could probably go a bit faster but I don't think I have the mental strength to do so at the moment. Still, feels pretty good to go sub 19. I am going to try to focus on a more consistent pace now.

@Derek: nice work. Did you enjoy the pyramid? I think it's my favourite of the three Pete Plan speed sessions.

@barrec: thanks. I think I've got about the pace for the longer sessions dialled in now. Glad you're fully recovered now and very nice pyramid session.

[calalli]

There are some impressive numbers posted here lately. Good work by all. I have been travelling a bit and have not been on the erg much but am still at it.

18/7/17 BPP 15.2 5x750 - wanted to negative split but didn't manage that
Time Meters Pace Watts Cal/Hr s/m
13:49.0 3,750m 1:50.5 259 1191 27
2:44.7 750m 1:49.8 264 1209 28
2:46.1 750m 1:50.7 258 1186 27
2:46.3 750m 1:50.8 257 1183 28
2:44.7 750m 1:49.8 264 1209 27
2:47.2 750m 1:51.4 253 1169 27

21/7/17 BPP 15.3 - 3x10min /2'r -spent 2 days walking around theOSU campus for my son's orientation and the legs were feeling it
Time Meters Pace Watts Cal/Hr s/m
30:00.0 7,101m 2:06.7 172 891 19
10:00.0 2,246m 2:13.5 147 805 19 106
10:00.0 2,438m 2:03.0 188 946 19 116
10:00.0 2,417m 2:04.1 183 929 19 125

25/7/17 BPP 16.1 10500M - I have been biking on weekends with my wife. She rides a lot, I just started and need to work really hard to keep up. We took a trip to Lake Erie and did a lot of riding. More dead legs
Time Meters Pace Watts Cal/Hr s/m
44:40.9 10,500m 2:07.6 168 878 22
9:21.5 2,100m 2:13.6 146 803 21 128
8:56.9 4,200m 2:07.8 168 876 22 140
8:48.9 6,300m 2:05.9 175 902 22 146
8:47.5 8,400m 2:05.6 177 907 21 153
8:46.2 10,500m 2:05.2 178 912 22 156

[JerekKruger]

Pete Plan 3.6: 45mins strapless
9:00 2202m, 2:02.6 at 19SPM
18:00 2196m, 2:02.9 at 19SPM
27:00 2187m, 2:03.4 at 20SPM
36:00 2196m, 2:02.9 at 21SPM
45:00 2272m, 1:58.8 at 23SPM
Total: 11051m, 2:02.1 at 20SPM

Final session of my first cycle of the Pete Plan. I should have gone slower but felt like trying to pass 11k (which I did) and beating my best 45mins (which I didn't). All in I did 158129m in the past three weeks (not including warm up and cool down rowing).

For my next cycle I'm going to be dropping the longer rows to 30mins as I tend to get back pain towards the end of the 45min rows. I will try to focus on my technique more during these rows and use the extra 15mins saved to do some serious stretching. I'll also replace the 5k hard endurance with a 6k.

[calalli]

Tom - those are some pretty strong sessions there. I have often had a hard time staying within myself on the longer SS sessions, it's hard after the first few months to shed the idea that every session has to be a new PB.

26/7/17 BPP 16.2 - 5x1500M / 3'r - Target was 2:00 pace based on prior sessions. I am satisfied with the result considering the inconsistent nature of my training lately.

Time Meters Pace Watts Cal/Hr s/m endHR
29:12.2 7,500m 1:56.8 220 1055 27
5:55.3 1,500m 1:58.4 211 1024 27 147
5:52.4 1,500m 1:57.4 216 1042 27 154
5:49.9 1,500m 1:56.6 221 1058 27 157
5:48.7 1,500m 1:56.2 223 1066 27 159
5:45.9 1,500m 1:55.3 228 1085 28 163

27 /7/17 BPP 16.3 - 30 Min - Early morning session that had to be cut short due to other commitments. It was not my best effort, I like the afternoon rows much better.

Time Meters Pace Watts Cal/Hr s/m
21:56.9 5,044m 2:10.5 157 841 24

[JerekKruger]

Pete Plan 1.1: 8x500m/3:30r
1:41.4 at 30SPM, HR 177
1:42.1 at 28SPM, HR 178
1:41.8 at 28SPM, HR 182
1:41.9 at 28SPM, HR 182
1:41.6 at 29SPM, HR 183
1:42.6 at 27SPM, HR 182
1:43.5 at 28SPM, HR 182
1:42.9 at 30SPM, HR 182
Average: 1:42.2 at 28SPM
Rest: 2001m

Well that was fun. The first five intervals were all manageable, but towards the end of number 6 it really started to get tough and the last two were pretty tough. Still, my aim was a 1:43 pace which I beat on all but one of the intervals (and beat on average) so I'm very pleased with this session.

I also got myself a Polar H7 and a receiver for my PM3. I don't know what my max heart rate is at the moment - I self tested it for running at 215 back when I was about 22 so I know I have a higher than usual max heart rate, but the difference between running and rowing together with ten years of age mean I can't really guess what it is now - but honestly I mostly got the monitor for fun (I like tracking numbers). I did find it helpful to see my heart rate drop during the rest periods here as it helped me get my breathing under control after the intervals.

Tom - those are some pretty strong sessions there. I have often had a hard time staying within myself on the longer SS sessions, it's hard after the first few months to shed the idea that every session has to be a new PB.

Thanks, I have my height to thank for that I think.

I know what you mean regarding steady state: I really shouldn't care how far or how fast I go so long as I'm working hard enough for it to count as UT2 work, but as soon as I start going I start watching my predicted distance and average split and I start to think "if I keep below X I can get Y" etc. I actually thought the BPP was worse for that, since every week you're increasing the distance by 500m, which is just short enough to feel like you might be able to beat the average split from last week, but enough extra distance that doing so is pretty damn tough.

Good work on the 5x1500m. Doing that with just 3mins rest doesn't sound fun. The same workout on the PP with 5mins rest is pretty miserable I found.

[derico]

@Cal - I borrowed Tom's idea of doing most of SS strapless - this removes PB possibilities as an additional benefit - it also makes the next row with straps feel a bit easier for longer! Excellent work on your 5 * 1500! Have to admit to blowing hot and cold on this PP stuff myself, so just trying to make sure I do the weekly intervals in addition to other rowing I happen to do.
Had a go at 6k as my PP hard distance of the week and managed to hang on to target 2:00 pace:
Time Meters Pace s/m
23:49.5 6,000m 1:59.1 23