Pete Plan Group - Startup Aug 20th thru 22nd

[mdpfirrman]

Well normally (under the full PP) Andy, the 4 X 1K has 5' rest, not 3. You're still tracking a very low 7 time for the 2K already. With just a bit more aerobic work (like you're doing) and then the full PP to build some speed you'll be really close to ready.

Nice work Paul. I'm missing today's workout with Christmas Eve / my daughter in town (I never see her). I'll get back to plan on Monday.

[G-dub]

4 x 1K on 5' rest is a great tell for 2K pace +1 second.

[Litewait]

BPP 19.1 10,000m DF120

45:06.9 10,000m 2:15.3 141 785 26 147
9:03.7 2,000m 2:15.9 139 778 26 136
9:06.2 4,000m 2:16.5 137 771 26 141
9:06.3 6,000m 2:16.5 137 771 26 148
9:10.0 8,000m 2:17.5 135 764 26 147
8:40.7 10,000m 2:10.1 159 846 28 166

Beat previous best by a full second (2:15.3 vs 2:16.3). Almost beat 45' too.

@paul - let me know what you name the baby!
@andy - going to be a helluva 2017 for you.

[G-dub]

Greg going LW! Nice jump.

[mdpfirrman]

Did the 4 X 1K on the PP

3:40.9 / 1000 / 1:50.4 / 28
3:40.7 / 1000 / 1:50.3 / 29
3:45.2 / 1000 / 1:52.6 / 27
3:48.8 / 1000 / 1:54.4 / 28

1:51.9 / 28 Average

Not great today. Too much holiday fudge and sweets and inactivity over the last couple of days. You could tell on the row. Still not quite recovered from the time off and now add in a few days off for Christmas. No regrets on that though. I don't see my daughter but twice a year. The one day she came with me to the gym and worked out while I rowed but other than that I hadn't done much in three days. I'll miss two rowing days this week from the plan (and the last full session of PP - so only two missed days for the three week plan). Hope to get the full 3 weeks in now.

Nice work Tim and Paul. Continual improvements!

[mdpfirrman]

50' SS today (not as long as I usually do - usually do 55'). Very comfortable 11362m @ 2:12.0 pace.

[Litewait]

BPP 19.2 5 x 800m r2'

16:20.0 4,000m 2:02.5 190 953 30
3:17.2 800m 2:03.2 187 943 32 147
3:17.1 800m 2:03.1 187 943 31 154
3:17.0 800m 2:03.1 188 946 30 156
3:17.0 800m 2:03.1 188 946 30 158
3:11.7 800m 1:59.8 203 998 31 163

Running at 1:56 until the last 200m, realizing until I can hold that no problem on 800m do I have a chance at sub 8'.

@paul - great job!
@mike - "very comfortable" ... looking forward to using that phrase to describe a row one day.

[mdpfirrman]

@ Tim - 800m is a tough distance to judge 2K by. I would say better to look at 1K X 4 and see where you are or a 2K test. I certainly think you're getting closer every day. You're progressing with each row and you still seem like you have a lot of ground to gain before you taper off.

[Litewait]

BPP 19.3 3 x 30' r2' DF118

30:00.0 6,817m 2:12.0 152 822 27
10:00.0 2,251m 2:13.2 148 809 26 142
10:00.0 2,252m 2:13.2 148 809 27 148
10:00.0 2,314m 2:09.6 161 853 28 163

Tried to use my prior pace on this. Finding it difficult to determine a rational pace as it seems I am getting a tad faster.

@paul - continued improvements, stay obsessed!

[mdpfirrman]

Nice work Tim. Good negative splits!

PP Speed Waterfall today

11:44.6 / 3000 / 1:57.4 / 26
9:46.5 / 2500 / 1:57.3 / 26
7:56.1 / 2000 / 1:59.0 / 25

7500 / 1:57.8 / 25

REALLY wanted to HD on the last one. Had real difficulty with this today. Pete suggested pace is PB 5K pace + 1 (for me a 1:57.6) so just off that pace today. Other than not negative splitting, I suppose I should be happy just to have finished relatively close to target. Had to workout in the evening tonight - I usually workout at lunch. I think that also really effected my workout as well. Oh well, it's done. Happy with that. Perhaps I'm a bit tired as I've picked back up lifting. Trying something new where I lift (not hard) daily. I have acquired two kettlebells - an adjustable one up to 40 lbs and a 53 lb one too. I'm trying to do around 150 pushups a day, around 50 heavy KB swings, around 100 KB military presses and some KB deadlifts (around 30 or so). Perhaps it's been taking away from my rowing but I am separating the lifting and the rowing like you're supposed to do.

[mdpfirrman]

@ Everyone - I'm considering starting a new Pete Plan thread for 2017. Seems like the title of this one has gone it's course. Every PP thread in that past has outlived it's usefulness. That can be seen by a lot of newer people to the Concept2 site asking about plans or specifically about the Pete Plan and not realizing that they can join us anytime if they so chose. AussieLuke even made a good and interesting suggestion that we start separate threads for BPP or the PP5K or the PP itself. I think that one thread would be good for all but it does make it more exciting if you are doing the plan along with someone else. That's the appeal of a PP thread itself is when someone is doing something identical to you (or sharing your pain). It also pushes you harder I think.

Since guys like Tim, John, Paul have put a lot of logging into this thread I thought I would throw that out there to you all for consideration. I'd like to start a new thread on the New Year (Pete Plan 2017 thread). People can know then they can join in at any time.

In the past on the Concept2 site (for the US), most of the PP threads have only lasted a month or so. I believe that the UK forum was taken down and they had an ongoing PP thread. This would take the place of that for anyone interested in doing the plan and joining in at any time. There could still be "kick off" dates where a group does the plan at the same time.

[Litewait]

@mike - seems like the rest of the BPPs have gone AWOL for a bit, should they reappear no reason not to start up a BPP one, even though we all will be at different places in the plan. If the other BPPs don't ring in, makes little sense if only one or two of us are posting. Can't comment on PP. One thing I was planning to ask (seeing that I am on week 19 of 24) is where do I go from here? This plan and people on this thread have been a godsend to me, I know I wouldn't be where I am at from a commitment or fitness standpoint without this. My current plan is just to finish the BPP and then jump on on the PP after that (simply because I don't know what else to do). OTOH having multiple threads may dampen the enthusiasm/camaraderie I saw early on with this thread, I see a real upside if many people are posting even if they are on different plans/timelines.

[mdpfirrman]

@mike - seems like the rest of the BPPs have gone AWOL for a bit, should they reappear no reason not to start up a BPP one, even though we all will be at different places in the plan. If the other BPPs don't ring in, makes little sense if only one or two of us are posting. Can't comment on PP. One thing I was planning to ask (seeing that I am on week 19 of 24) is where do I go from here? This plan and people on this thread have been a godsend to me, I know I wouldn't be where I am at from a commitment or fitness standpoint without this. My current plan is just to finish the BPP and then jump on on the PP after that (simply because I don't know what else to do). OTOH having multiple threads may dampen the enthusiasm/camaraderie I saw early on with this thread, I see a real upside if many people are posting even if they are on different plans/timelines.

Tim, I'm hoping you (and others on the BPP) join me in the PP for a round or two. I'm not sure how much beyond my race in February that I'll do the plan. It is taxing on the body and even Marston himself said the plan isn't meant to do year round (it's more race preparation). Perhaps you will find more OTW rowers that are interested in the plan come Spring. I'll do a round or so along with you if you want to start a round with me in five weeks. That's around my race time, though, so I might have a taper in me that I'll have to do in the first or second week of February.

I do agree I'd like to keep it one thread but part of the excitement also came from so many joining up for the PP that had never done it before and doing it simultaneously (that's the fun part). Because we had so many also doing the BPP too at the same time, the more the merrier. Now Paul (and John) are off doing the 5KPP. That's great for them, but I can't relate to their intervals that easily as I've never done them. Perhaps that plan makes more sense for me after my race. I need to work on cardio some more. That plan might help me do that.

We could have a "launch date" that coincides with you beginning your PP. That way, hopefully some people would join in and do it with you at the same time (aside from me because I'm not sure where I'll be in my training after the race).

[Litewait]

BPP Week 19.4 30' DF110, DF130

30:00.0 6,506m 2:18.3 132 754 23 142
6:00.0 1,302m 2:18.2 132 754 22 134
12:00.0 1,301m 2:18.3 132 754 23 139
18:00.0 1,301m 2:18.3 132 754 26 144
24:00.0 1,297m 2:18.7 131 750 23 146
30:00.0 1,305m 2:17.9 133 757 25 150

SS recovery row, tried to experiment. SPM 22 first 2k, SPM 25 second 2k, SPM 22 next 2k, and for fun whacked DF up to about 130 for last 500m.

Pretty much given up on trying to rowing at SPM < 23, even though this wasn't a strenuous row, heart rate seems to move up on lower SPM as each stroke feels like a static start and back starts to hurt. Last 500m at SPM 25-26 DF130 was actually easier than SPM 22 at DF110.

@paul - nice effort, I am sure you are looking forward to next week.

[Slacker]

@Mike: There's not so much traffic on the board that I think it will make much of a difference. I'm good either way.

@Paul: You seem to be pretty consistent over the holiday. Good for you. Nice work on the 1800m repeats

@Tim: I see you are still putting in solid steady work. I think several will be back when the holiday settles out. I didn't have time for posting but did manage a few workouts that I haven't posted up yet. I'll have another work interruption in a couple of week but will be here for the rest of the time. I've been thinking about what's next for me, but I have a few more weeks to decide and get something written down. I'm thinking about sticking with something very similar to what we have been doing so far on the BPP. Day 1 continue increasing the distance gradually. Day 2 some type of mid to shorter distance intervals. Mix up Day 3 for variety but longer type of intervals or steady distance. Day 4 a long easy recovery type of day.


BPP 17.1 10.5k row
@2:11.2 r20

BPP 16.4 10k row
@2:17.4 r20

BPP 16.3 30 min row
@2:11.5 r22

My last 3 with the 10.5k being this morning.