Pondering the Beginner Pete Plan
Re: Pondering the Beginner Pete Plan
Week 1 Session 2 - 6x500 m VS Week 3 Session 5 - 6x500 m
One second lower for all 6x500m for W03 S05
2 positive factors (1) SR down at 22 (2) HR overall down 7-10 bpm (considering that conditions were similar)
As you progress in the BPP, I feel that my technique is far from perfect, and there is still much to gain. So, steady-state sessions are so valuable for the moment.
I have 2 more questions
(1) I am traveling for a few days so training is off until next week. I will leave the plan at Week 4 Session 1. Where is the best to restart the BPP? Do I need to repeat W04 S01 when I am back?
(2) I have read about a 2k predictor test through a 8x500m or 4x1000m sessions. Holding on an even pace for the 8x or 4x can be an indicator of your 2k pace. Any experience of this?
One second lower for all 6x500m for W03 S05
2 positive factors (1) SR down at 22 (2) HR overall down 7-10 bpm (considering that conditions were similar)
As you progress in the BPP, I feel that my technique is far from perfect, and there is still much to gain. So, steady-state sessions are so valuable for the moment.
I have 2 more questions
(1) I am traveling for a few days so training is off until next week. I will leave the plan at Week 4 Session 1. Where is the best to restart the BPP? Do I need to repeat W04 S01 when I am back?
(2) I have read about a 2k predictor test through a 8x500m or 4x1000m sessions. Holding on an even pace for the 8x or 4x can be an indicator of your 2k pace. Any experience of this?
52 y - 182 cm - 78 kg
2k (08/24) - 8 min 22 s
Resting HR 55 - Max HR 175 // UT1 - 140-151 bpm
2k (08/24) - 8 min 22 s
Resting HR 55 - Max HR 175 // UT1 - 140-151 bpm
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- Half Marathon Poster
- Posts: 3888
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- Location: England
Re: Pondering the Beginner Pete Plan
HiDJ1972 wrote: ↑October 14th, 2024, 2:52 amWeek 1 Session 2 - 6x500 m VS Week 3 Session 5 - 6x500 m
One second lower for all 6x500m for W03 S05
2 positive factors (1) SR down at 22 (2) HR overall down 7-10 bpm (considering that conditions were similar)
As you progress in the BPP, I feel that my technique is far from perfect, and there is still much to gain. So, steady-state sessions are so valuable for the moment.
I have 2 more questions
(1) I am traveling for a few days so training is off until next week. I will leave the plan at Week 4 Session 1. Where is the best to restart the BPP? Do I need to repeat W04 S01 when I am back?
(2) I have read about a 2k predictor test through a 8x500m or 4x1000m sessions. Holding on an even pace for the 8x or 4x can be an indicator of your 2k pace. Any experience of this?
In my experience a few days off will not really set you back at all but it wouldn't hurt to start back with W4S1 just to ease you back in. Don't think you'd want to be starting with an interval piece.
I have found that a week off takes 2 weeks to get back to where you were......so often redo the previous BPP week and then carry on.
Predictor test, the best way is to just do one but as an indicator 8x500/2'r is like 2k-2 imo. The rest periods in intervals can really cover up the pain and mental battle that a 2k can throw at you. Another good one I have done before (designed by a previous coach who's name I forget) is 500m/1'R, 500m/1'R and 1250m to finish.....do the 500's at target pace and no quicker and then see what you have for the 1250.....that can work out pretty close to what is possible for 2k.
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
- Rowan McSheen
- 2k Poster
- Posts: 484
- Joined: December 13th, 2014, 6:33 pm
- Location: Cornwall, UK
Re: Pondering the Beginner Pete Plan
Week 6/3 -- 7500m UT1 (120-130 bpm)
Took a while to get the hr into the band, and eased off a smidge in the final stages to keep it there. But overall slightly quicker than Week 5's 7000m at fractionally lower hr, so I'll take it.
Took a while to get the hr into the band, and eased off a smidge in the final stages to keep it there. But overall slightly quicker than Week 5's 7000m at fractionally lower hr, so I'll take it.
Stu 5' 9" 165 lb/75 kg (give or take a couple) born 1960
Re: Pondering the Beginner Pete Plan
Did 1.3 this morning.
Time Meters Pace Watts Cal/Hr S/M HR
23:59.3 5,000m 2:23.9 117 703 18 153
4:47.4 1,000m 2:23.7 118 705 19 147
4:48.1 2,000m 2:24.0 117 702 18 153
4:49.5 3,000m 2:24.7 115 697 18 155
4:46.5 4,000m 2:23.2 119 709 19 156
4:47.7 5,000m 2:23.8 118 704 19 158
5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.
Was targeting a 2:25. After 1.2 Friday morning, went on a two day road trip with the lady, was supposed to do this Sunday afternoon when I returned. Well, I'll spare y'all the details but I should probably not have ordered "very spicy" when we got the Indian takeout. Today was the first day where it was mentally difficult to get on the rower - normally I can just wait half an hour but my morning is packed and I slept in. But since I have a plan and am out of rest days I got on the rower and feel so much better now.
Time Meters Pace Watts Cal/Hr S/M HR
23:59.3 5,000m 2:23.9 117 703 18 153
4:47.4 1,000m 2:23.7 118 705 19 147
4:48.1 2,000m 2:24.0 117 702 18 153
4:49.5 3,000m 2:24.7 115 697 18 155
4:46.5 4,000m 2:23.2 119 709 19 156
4:47.7 5,000m 2:23.8 118 704 19 158
5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.
Was targeting a 2:25. After 1.2 Friday morning, went on a two day road trip with the lady, was supposed to do this Sunday afternoon when I returned. Well, I'll spare y'all the details but I should probably not have ordered "very spicy" when we got the Indian takeout. Today was the first day where it was mentally difficult to get on the rower - normally I can just wait half an hour but my morning is packed and I slept in. But since I have a plan and am out of rest days I got on the rower and feel so much better now.
5'10, 40m, ~260lb
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- Half Marathon Poster
- Posts: 3888
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: Pondering the Beginner Pete Plan
BPP W21S1.... supposed to be a 10km SB attempt but I decided 2:00 was enough as a target. I could make an excuse that I have a lingering cold and Ergzone was playing up but ultimately I didn't have the mental desire to finish this today . Let's see what tomorrow brings.
31:15.3 7,832m 1:59.7 204 1001 19
5:00.0 1,250m 2:00.0 203 997 20
4:59.9 2,500m 1:59.9 203 997 20
4:59.4 3,750m 1:59.7 204 1001 20
4:58.9 5,000m 1:59.5 205 1004 20
4:59.5 6,250m 1:59.8 204 1000 20
4:57.7 7,500m 1:59.0 207 1013 20
1:20.0 7,833m 2:00.1 202 994 20
31:15.3 7,832m 1:59.7 204 1001 19
5:00.0 1,250m 2:00.0 203 997 20
4:59.9 2,500m 1:59.9 203 997 20
4:59.4 3,750m 1:59.7 204 1001 20
4:58.9 5,000m 1:59.5 205 1004 20
4:59.5 6,250m 1:59.8 204 1000 20
4:57.7 7,500m 1:59.0 207 1013 20
1:20.0 7,833m 2:00.1 202 994 20
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Re: Pondering the Beginner Pete Plan
8.1 8500m
Usually I row at home in socks. Today I was at the gym and figured I'd knock this out while I was there. Starting rowing in socks and my feet were constantly slipping out of the foot cups, so I had to stop for a minute to put on shoes messing with the split times. Had to row a bit harder for a while to catch up....Still managed to keep it as a UT1 workout.
Usually I row at home in socks. Today I was at the gym and figured I'd knock this out while I was there. Starting rowing in socks and my feet were constantly slipping out of the foot cups, so I had to stop for a minute to put on shoes messing with the split times. Had to row a bit harder for a while to catch up....Still managed to keep it as a UT1 workout.
Code: Select all
Time Meters Pace Watts Cal/Hr S/M HR
41:28.0 8,500m 2:26.3 112 684 19 145
8:14.3 1,700m 2:25.3 114 692 20 133
8:45.8 3,400m 2:34.6 95 625 19 141
8:01.3 5,100m 2:21.5 123 724 20 150
8:10.8 6,800m 2:24.3 116 700 20 150
8:15.9 8,500m 2:25.8 113 688 20 151
Re: Pondering the Beginner Pete Plan
8.2 4 x 1500m / 3min rest – If you did the optional session last week you’ll have a good idea how to pace this one. If not, aim for the same pace as you did the 2000m reps in week 6. See if you can go slightly faster on the 4th rep – although there are 4 reps this week, the total distance is still 6000m.
HR crept up a bit higher that AT on the last interval
HR crept up a bit higher that AT on the last interval
Code: Select all
Time Meters Pace Watts Cal/Hr S/M HR
25:59.1 6,000m 2:09.9 160 849 24 164
6:30.9 1,500m 2:10.3 158 844 24 158
r: 3:00 312m
6:31.2 1,500m 2:10.4 158 843 25 164
r: 3:00 248m
6:31.1 1,500m 2:10.3 158 843 25 166
r: 3:02 236m
6:25.9 1,500m 2:08.6 164 865 26 171
r796m
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- Half Marathon Poster
- Posts: 3888
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Re: Pondering the Beginner Pete Plan
BPP W21S3 4x8'/2'r....2:01.9@22 roughly.
Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.
32:00.0 7,966m 2:00.5 200 988 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,992m 2:00.4 200 988 22
8:00.0 1,993m 2:00.4 200 989 22
Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.
32:00.0 7,966m 2:00.5 200 988 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,992m 2:00.4 200 988 22
8:00.0 1,993m 2:00.4 200 989 22
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Re: Pondering the Beginner Pete Plan
1.4. [20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.
Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 4,176m 2:23.6 118 706 18 146
4:00.0 830m 2:24.5 116 698 19 137
8:00.0 831m 2:24.4 116 700 18 145
12:00.0 834m 2:23.8 117 704 18 147
16:00.0 834m 2:23.8 117 704 19 151
20:00.0 846m 2:21.8 123 722 19 154
The rare after-work rowing. Felt pretty easy, even with a horrible night of sleep and waiting until after work.
Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 4,176m 2:23.6 118 706 18 146
4:00.0 830m 2:24.5 116 698 19 137
8:00.0 831m 2:24.4 116 700 18 145
12:00.0 834m 2:23.8 117 704 18 147
16:00.0 834m 2:23.8 117 704 19 151
20:00.0 846m 2:21.8 123 722 19 154
The rare after-work rowing. Felt pretty easy, even with a horrible night of sleep and waiting until after work.
5'10, 40m, ~260lb