Pete Plan Thread

[RayOfSunshine]

Excellent work Scott. I hate when I mess up my intervals... even worse was when RowPro would mess up on me. You're killing it though.

Today's workout was the same as BPP 1.2 which I did on 1/1/2019. So, you can see that I'm not exactly blazing through the BPP. That's okay though cause I'm still rowing and making gains on both

Newbie gains are great... it said to start at 1s faster the BPP 1.2, but I started at 2s faster knowing the newbie gains were to be had. My sr is all over the place, but that's me still getting used to the SkiErg.

[scottsaz1]

Ray, I must admit I was a little confused whe I saw your numbers - until you mentioned it was on the SkiErg How does that compare, intensity-wise, to the C2?

Definitely loving these newbie gains! Did the 2nd 7500m piece - BPP 6.3 - today and my avg split was 3 seconds faster than last week’s 7000m at the same HR. Felt nice and easy the whole way through at a steady UT1.

[RayOfSunshine]

Ray, I must admit I was a little confused whe I saw your numbers - until you mentioned it was on the SkiErg How does that compare, intensity-wise, to the C2?

Honestly... I think it depends on how hard you push yourself. If you're looking for an objective measure... I've hit the same max HR on both the rower and the skierg.
I'm doing the BPP, but instead of slow & controlled SS pieces at the beginning... I'm ramping up pretty hard. Today was 6500 and it was far from a SS.

[dsoucek]

Hello,
Quick question about the Pete Plan 5K training. Is there a rule of thumb for estimating 5K time trial pace according to average pace over the 12X500m/1:00 rest workout?
thanks
Dave

[hjs]

Hello,
Quick question about the Pete Plan 5K training. Is there a rule of thumb for estimating 5K time trial pace according to average pace over the 12X500m/1:00 rest workout?
thanks
Dave

If that 12x500 was a max effort it will be a good bit below 5k pace. Maybe 4 seconds orso.

8x500 on 1 rest, max, is roughly 2k pace.

[dsoucek]

I see. thank you.

[scottsaz1]

BPP 6.4 (optional), 5000m

I went into this with the intent to stick to my last 7500m pace, but that first 500m felt so good I decided to push it up a bit. My last long piece was at an easy UT1, so here I wanted to stay in AT. Ended up nearly 2 minutes faster than my 1st 5k at the beginning of the BPP

This stuff works!

[mdpfirrman]

Hello,
Quick question about the Pete Plan 5K training. Is there a rule of thumb for estimating 5K time trial pace according to average pace over the 12X500m/1:00 rest workout?
thanks
Dave

If that 12x500 was a max effort it will be a good bit below 5k pace. Maybe 4 seconds orso.

8x500 on 1 rest, max, is roughly 2k pace.

Henry's pretty darn close. My PB 5K is around 1:57 pace and when I did the 5K PP earlier this year (never made it through all the way because of injury, twice!), my paces were around 1:53 or so. That 12 x 500m with that little rest is brutal.

[RayOfSunshine]

[I did the 5K PP earlier this year (never made it through all the way because of injury, twice!),

How is the back, Mike? Hopefully, you'll be back on the iron maiden before too long

[dsoucek]

Hello,
Quick question about the Pete Plan 5K training. Is there a rule of thumb for estimating 5K time trial pace according to average pace over the 12X500m/1:00 rest workout?
thanks
Dave

If that 12x500 was a max effort it will be a good bit below 5k pace. Maybe 4 seconds orso.

8x500 on 1 rest, max, is roughly 2k pace.

Henry's pretty darn close. My PB 5K is around 1:57 pace and when I did the 5K PP earlier this year (never made it through all the way because of injury, twice!), my paces were around 1:53 or so. That 12 x 500m with that little rest is brutal.

good to have that confirmation.
I wasn't quite sure what the intent of the session was because for the short duration short rest intervals, Pete says "the idea is to go through a 3 week rotation as the rep get longer keeping the same pace". I thought perhaps it was to go at target 5K pace, with the purpose of the workout being to get used to spending time at that pace. It sounds like the intent is to do them hard though. The 8 X 750m and 6 X 1000m with 1:00 rest should be interesting.
Dave

[mdpfirrman]

[I did the 5K PP earlier this year (never made it through all the way because of injury, twice!),

How is the back, Mike? Hopefully, you'll be back on the iron maiden before too long

It's not bothering me daily Ray. Got the Cross Country move from OH to AZ done. Now that I'm not lifting boxes and helping move, I can try it out a bit more on the rower. I also figured out during the move that my office chair was a bit cockeyed. I think that while I hurt it with piss poor form on a low rate row (the CTC), it's been slower to heal because my office chair that I sit in 45 plus hours a week!

I'm going to try 10 or 15 minutes today, very slow. Still working on the AirDyne Pro. Been doing a lot of 5K PP workouts, just on the AD Pro, not the rower. So my cardio shape shouldn't be awful except the two weeks on the move, but rowing is way different than the Assault Bike.

I'm all for Cross training now. I likely won't get the SkiErg this year (with all the expenses already incurred moving -- could've bought one with just what I had to spend alone getting my pool equipment running right -- First World problems! Don't expect any sympathy there!).

Thanks for asking, life's good. Just have to be patient with injuries and please watch your form on hard rows. Even after five years I was dumb and put too much load on my mid back!

@ Dave - just see what you can do and finish. Start a bit conservative (just like the PP plan). If you have it in you, tear up the last interval. Then you'll have a better "benchmark" for the next round because your average time will come down. Then use that average for the next time. I've been doing the workouts on the AD Pro (Assault Bike). Even though their monitor sucks compared to the C2s, I've even been able to find some metrics to work off of and compare for the next workouts.

[dsoucek]

[I did the 5K PP earlier this year (never made it through all the way because of injury, twice!),

How is the back, Mike? Hopefully, you'll be back on the iron maiden before too long

It's not bothering me daily Ray. Got the Cross Country move from OH to AZ done. Now that I'm not lifting boxes and helping move, I can try it out a bit more on the rower. I also figured out during the move that my office chair was a bit cockeyed. I think that while I hurt it with piss poor form on a low rate row (the CTC), it's been slower to heal because my office chair that I sit in 45 plus hours a week!

I'm going to try 10 or 15 minutes today, very slow. Still working on the AirDyne Pro. Been doing a lot of 5K PP workouts, just on the AD Pro, not the rower. So my cardio shape shouldn't be awful except the two weeks on the move, but rowing is way different than the Assault Bike.

I'm all for Cross training now. I likely won't get the SkiErg this year (with all the expenses already incurred moving -- could've bought one with just what I had to spend alone getting my pool equipment running right -- First World problems! Don't expect any sympathy there!).

Thanks for asking, life's good. Just have to be patient with injuries and please watch your form on hard rows. Even after five years I was dumb and put too much load on my mid back!

@ Dave - just see what you can do and finish. Start a bit conservative (just like the PP plan). If you have it in you, tear up the last interval. Then you'll have a better "benchmark" for the next round because your average time will come down. Then use that average for the next time. I've been doing the workouts on the AD Pro (Assault Bike). Even though their monitor sucks compared to the C2s, I've even been able to find some metrics to work off of and compare for the next workouts.

Thanks, Mike. I'll give it a shot. Best of luck with your back.

[RayOfSunshine]

A dose of humility after pushing myself through the newbie gains.

[scottsaz1]

BPP 7.1, 8000m

I wanted to try to match my time on last week's 7500m - and beat it just slightly. This workout didn't feel great though - I was a little dehydrated and probably didn't warm up enough. HR drifted a touch on the last 3200m and I had to constantly back off the pace.

Also - wondering if anyone has noticed incorrect heart rate data on the PM5 and the logbook? Below are the actual averages taken from the .CSV export, and the HR data from the C2 Log. The 1st interval especially has a huge difference. Can anyone explain? Am I looking at it incorrectly? Thanks! (For illustration - my HR never rose above 150 until mid-way through the 2nd split.)

[RayOfSunshine]

BPP 7.1, 8000m

I wanted to try to match my time on last week's 7500m - and beat it just slightly. This workout didn't feel great though - I was a little dehydrated and probably didn't warm up enough. HR drifted a touch on the last 3200m and I had to constantly back off the pace.

Also - wondering if anyone has noticed incorrect heart rate data on the PM5 and the logbook? Below are the actual averages taken from the .CSV export, and the HR data from the C2 Log. The 1st interval especially has a huge difference. Can anyone explain? Am I looking at it incorrectly? Thanks! (For illustration - my HR never rose above 150 until mid-way through the 2nd split.)

I don't know about the logbook, but the PM5 takes the HR at the end of the interval. That's why I set the intervals to be short. For example, you could' break 8k into 50 160m splits to get a better average.