Pete Plan Thread

[Andrew Shuck]

@ Max, amazing especially as you do it upside down
for me week 4 or 2.1 not sure which to use? Previous split 1:37.6
8x500 3.30r spm 33 ave/ 1:34.9
1:35.4
1:35.8
1:35.7
1:35.7
1:34.9
1:35.2
1:34.6
1:32.4
Didn't stick to pacing from last time at all. I get carried away.

[KeithT]

@ Max, amazing especially as you do it upside down
for me week 4 or 2.1 not sure which to use? Previous split 1:37.6
8x500 3.30r spm 33 ave/ 1:34.9
1:35.4
1:35.8
1:35.7
1:35.7
1:34.9
1:35.2
1:34.6
1:32.4
Didn't stick to pacing from last time at all. I get carried away.

This is a seriously good workout, I think the best I ever did 8x500 was 1:36 and I am better at the shorter rows than the longer.

[buzbee]

Tried to play it by the book today. Third day of my second 3-week Pete Plan cycle, which calls for 5x1500 r5:00. In the first round, I averaged 1:58.1, so I tried to hit that exactly on the first four and then drain the tank on the 5th interval. It went pretty well, though I was a bit bummed that on the very last stroke of my 4th interval I went from 1:58.1 to 1:58.0.

Anyway, ended up:

Time Meters Pace Watts Cal/Hr S/M
29:05.3 7,500m 1:56.3 222 1064 24 162
5:54.3 1,500m 1:58.1 212 1031 25 154
5:54.3 1,500m 1:58.1 212 1031 24 158
5:54.4 1,500m 1:58.1 212 1030 24 161
5:54.2 1,500m 1:58.0 213 1031 24 163
5:28.1 1,500m 1:49.3 268 1220 27 174

I had quite a lot left in the tank for the final interval, but that is going to make next time challenging.

[Andrew Shuck]

@ Keith, cheers, i do envy your 1k.
@ Bill, another great workout for you.Well done.

[buzbee]

Today was a hard 5k+. Because I don't have a lot of the time-trial slots filled, I figured I'd use these sessions to establish PRs for longer rows. Last Friday I went for the 30-minute row, and failed pretty hard. Went out too fast and lost the HD argument 20 minutes in. After gasping for a few seconds, I was super-disappointed in myself and picked the handle back up. Got back on track, but had lost too much time. Finished with 7463 meters.

So, tried it again today. This time the plan was to start off a little slower than my target pace of 1:59, hold for the 15 to 20 minutes and then speed up the last 10. It went mostly according to plan. It seemed mentally harder than expected, and in my HD arguments during the middle 10 minutes the winning argument was instead of quitting again, I'd delay the speeding up from 10 minutes until the end to 6 minutes until the end.

Final score was 7627 meters: https://log.concept2.com/profile/203297/log/38353391

Overall really happy with my progress. Since making rowing a serious priority a few months ago, my resting heart rate has dropped from 61 to 55 and I've lost 8 pounds. Interested to see how far this road will take me.

[Andrew Shuck]

@ Bill. HDing can tick you off quit bit..As you stated going too hard sounds like the culprit. Nothing more. Keep going well done.

For me 5 x 1500 5r target to beat 1:48.0
Actual
1:45.5
1:45.0
1:44.5
1:43.3
1:39.2
Ave/1:43.5 just a little quicker than my last 5k TT.
31 spm
DF 135
315 watts

Might do 2k TT on Monday.

[max_ratcliffe]

Pete 5k plan. Week 2 8x625m r1

Had too much left in the tank in last week's 8x500r1 at 1.58, judging by a fast (for me) last rep, so decided to go for 1.56, based on averaging last week's pace.
Wasn't sure how well that would go given that I was also increasing the distance by 25%.

1 1.56.2 24
2 1.56.1 24
3 1.56.0 24
4 1.55.9 24 all good up to about here, although I could feel the extra 125m
5 1.56.1 25 hmmm
6 1.56.0 27 bleurgh
Ferguson injury time minute
7 1.56.0 26
And again
8 1.55.0 28

At least I know there was nothing left today. Serious peril of seeing my last meal again at one point. Next week is 5 x 1k r1. Will have to go a bit slower.

[Andrew Shuck]

@ Max, nice one good effort.

For me 2k TT. I was going to this tomorrow but tricked myself and did it today...less time spent contemplating about the pain.
2k 6:27.9 Ave/1:36.9 34spm Df 133 A/watts 384
Splits, 1:36.8 1:37.6 1:37.6 1:35.9
Had a little mind gremlin come and try and put me off 750 mtrs in...It's that lactic acid thing again. To get past this, i tell myself the pain stays constant and doesn't get any worse.
Quite pleased with the result as target pace was 1:38's.
I have just completed 4 weeks of a loose PP.
I didn't do a 2k at the start of this PP, because i didn't want see how much time i'd have to make up from last season.

[hjs]

@ Max, nice one good effort.

For me 2k TT. I was going to this tomorrow but tricked myself and did it today...less time spent contemplating about the pain.
2k 6:27.9 Ave/1:36.9 34spm Df 133 A/watts 384
Splits, 1:36.8 1:37.6 1:37.6 1:35.9
Had a little mind gremlin come and try and put me off 750 mtrs in...It's that lactic acid thing again. To get past this, i tell myself the pain stays constant and doesn't get any worse.
Quite pleased with the result as target pace was 1:38's.
I have just completed 4 weeks of a loose PP.
I didn't do a 2k at the start of this PP, because i didn't want see how much time i'd have to make up from last season.

Good start, give yourself time Andrew, try to get a few good rounds in.

[Andrew Shuck]

@ Henry, will do thanks.

[MartinSH4321]

@ Max, nice one good effort.

For me 2k TT. I was going to this tomorrow but tricked myself and did it today...less time spent contemplating about the pain.
2k 6:27.9 Ave/1:36.9 34spm Df 133 A/watts 384
Splits, 1:36.8 1:37.6 1:37.6 1:35.9
Had a little mind gremlin come and try and put me off 750 mtrs in...It's that lactic acid thing again. To get past this, i tell myself the pain stays constant and doesn't get any worse.
Quite pleased with the result as target pace was 1:38's.
I have just completed 4 weeks of a loose PP.
I didn't do a 2k at the start of this PP, because i didn't want see how much time i'd have to make up from last season.

That's a great time Andrew, congrats!
All the best getting sub 6:20 (or sub 6:15?)!

[Dangerscouse]

@ Max, nice one good effort.

For me 2k TT. I was going to this tomorrow but tricked myself and did it today...less time spent contemplating about the pain.
2k 6:27.9 Ave/1:36.9 34spm Df 133 A/watts 384
Splits, 1:36.8 1:37.6 1:37.6 1:35.9
Had a little mind gremlin come and try and put me off 750 mtrs in...It's that lactic acid thing again. To get past this, i tell myself the pain stays constant and doesn't get any worse.
Quite pleased with the result as target pace was 1:38's.
I have just completed 4 weeks of a loose PP.
I didn't do a 2k at the start of this PP, because i didn't want see how much time i'd have to make up from last season.

That is a strong result after only four weeks of specific training. Well done

[thomasbaerten]

Been rowing for a month now, so I'm in week 4 of the BPP.
Did 3 x 1000m yesterday. About 4 seconds faster than my 2K record pace.

Time Meters Pace Watts Cal/Hr S/M
11:35.7 3,000m 1:55.9 225 1072 29
3:53.9 1,000m 1:56.9 219 1053 28
3:52.0 1,000m 1:56.0 224 1071 30
3:49.8 1,000m 1:54.9 231 1094 31

Pleased with the results so far. Especially considering the party we had the night before
My pace at the 6500m was 2:11/500 (rowed on friday)

I think I will film my next workout so I can get some pointers on my technique

[mitchel674]

Been rowing for a month now, so I'm in week 4 of the BPP.
Did 3 x 1000m yesterday. About 4 seconds faster than my 2K record pace.

Time Meters Pace Watts Cal/Hr S/M
11:35.7 3,000m 1:55.9 225 1072 29
3:53.9 1,000m 1:56.9 219 1053 28
3:52.0 1,000m 1:56.0 224 1071 30
3:49.8 1,000m 1:54.9 231 1094 31

Pleased with the results so far. Especially considering the party we had the night before
My pace at the 6500m was 2:11/500 (rowed on friday)

I think I will film my next workout so I can get some pointers on my technique

That looks really strong. Nicely done. You're making good progress!

[buzbee]

Did the 250-500-750-1000-750-500-250 speed pyramid today. Went pretty well. The last time I did it my average time was 1:47.1, and this time I averaged out to 145.6. Went pretty much by the book - held steady through the 1000 and then negative splits on the downhill side:

Time Meters Pace Watts Cal/Hr S/M
14:05.3 4,000m 1:45.6 297 1321 32 161

0:53.3 250m 1:46.6 289 1294 33 138
1:46.5 500m 1:46.5 290 1297 31 157
2:39.8 750m 1:46.5 289 1296 30 165
3:33.0 1,000m 1:46.5 290 1297 30 171
2:38.9 750m 1:45.9 294 1313 32 171
1:43.5 500m 1:43.5 316 1386 34 167
0:50.2 250m 1:40.4 346 1490 37 159

On the last 250 I thought I'd try the thing I've read about here that some folks do on the final sprint - 3/4 strokes at a high rate. That seemed to work pretty well, though I was only able to keep it up for 150 meters or so.