Pete Plan Thread

[mitchel674]

@rowergal, glad you got your HR monitor. Should be an interesting addition to your training. Good luck on your upcoming 2k.

Yesterday was BPP week 21.1 which started with a 10k paced to beat any prior 10k pieces in the plan. The advice was to start out 2 seconds slower than the previous pace for the first 5k and the gradually ramp up to best the prior time in the second 5k. All was going according to plan until 8k when I passed my previous rower (using rowpro). By 8500m I was simply running out of steam and almost had a HD by 9k. Limped across the finish line at 2:14. I'm not sure why, but my HR kicked up past 158 after 7k and I just couldn't hold the needed pace to beat my earlier time.

[JerekKruger]

Pete Plan 1.1:

8x500m/3:30r - 13:01.7 - 1:37.7 - 32.5

500m - 1:37.8 - 32.5
500m - 1:37.8 - 30.7
500m - 1:37.8 - 33.1
500m - 1:37.8 - 33.1
500m - 1:37.7 - 31.9
500m - 1:37.8 - 32.5
500m - 1:37.7 - 33.2
500m - 1:37.4 - 33.3
r: 911m

Decided to run a cycle of a slightly modified* Pete Plan before doing a 2k test. Today was a bit of a shock to the system as I haven't done this sort of session in a while. Then again I went 1.2s faster on average than my previous best on this session, so that might have contributed somewhat

My rating is a little all over the place as I was trying to find the best rate for my target pace. I very nearly failed in the last interval as I was nearly spent and I went off too fast. All in all I'm very pleased with this session.

*Same format, but I might change up the interval sessions a little.

[lindsayh]

Pete Plan 1.1: 8x500m/3:30r - 13:01.7 - 1:37.7 - 32.5 *Same format, but I might change up the interval sessions a little.

Tom you are already in close to 6:40+ territory with that piece I reckon - very fast.

[rascott]

BPP 14.1 - 10000m

Felt a bit tired after a couple of hours MTB yesterday in the cold/mud of the UK winter

10,000m
43:40.9
Pace 2:11.0
Cal 606
HR 126
Average Watts 156
Calories Per Hour 835
Stroke Rate 22
Stroke Count 995
Drag Factor 113

Off to somewhere with no erg for next three days so may struggle to do all 5 rows this week

[mitchel674]

Pete Plan 1.1:

8x500m/3:30r - 13:01.7 - 1:37.7 - 32.5

500m - 1:37.8 - 32.5
500m - 1:37.8 - 30.7
500m - 1:37.8 - 33.1
500m - 1:37.8 - 33.1
500m - 1:37.7 - 31.9
500m - 1:37.8 - 32.5
500m - 1:37.7 - 33.2
500m - 1:37.4 - 33.3
r: 911m

Decided to run a cycle of a slightly modified* Pete Plan before doing a 2k test. Today was a bit of a shock to the system as I haven't done this sort of session in a while. Then again I went 1.2s faster on average than my previous best on this session, so that might have contributed somewhat

My rating is a little all over the place as I was trying to find the best rate for my target pace. I very nearly failed in the last interval as I was nearly spent and I went off too fast. All in all I'm very pleased with this session.

*Same format, but I might change up the interval sessions a little.

Wow, if you start like that, you're in a heap of trouble when you try to top those times further along in the PP!! Top notch session!

[RWAGR]

@Tom- agree with prior comments. Huge start to this cycle. Lovely stuff. I think you can probably TT sooner rather than later to avoid the burn out that seems so common on the PP. Maybe just one cycle is enough?!

[JerekKruger]

@Lindsay - thanks. I'm hoping to sneak under 6:40, although I recognise that's going to be tough. Although Pete suggests 2k-3 pace for this session I've found it a little slower than that so hopefully I'm not far off.

@Mitchel - hah definitely, but I'm only planning on running one cycle. I'll also be taking it a bit easier on the non-speed work.

@Rob - that's the plan. I just want to acclimatise myself to speed work and build confidence in my target. Depending on how things are going I'd consider a second cycle, but one will hopefully be enough.

[mdpfirrman]

"Taking it easier on the non speed work". That was me! You're looking great Tom! Burnout, injury is common in the full PP with too many rounds. Knock on wood for RowerGal and David coming back very soon from injury, though his was just a freak injury picking up his son.

@ David - if you're checking the thread, tell us all how you're doing. Hopefully, things are getting/feeling better!

[JerekKruger]

@ David - if you're checking the thread, tell us all how you're doing. Hopefully, things are getting/feeling better!

Seconded. Would love to hear from you David.

[Street]

So I started back on the PP after a couple weeks off. I've done a few cycles over the last couple months to build my speed back up a bit.

PP 1.1
8x500m/3'30r
4,000m / 1:48.5 / 28
500m / 1:48.9 / 27
500m / 1:48.9 / 28
500m / 1:49.0 / 28
500m / 1:48.7 / 28
500m / 1:48.9 / 28
500m / 1:48.9 / 28
500m / 1:48.9 / 28
500m / 1:45.9 / 28

Quite pleased with that but still 2 seconds off from where I was 9 months ago. I felt I had a fair bit left to give so hopefully I'll get back fairly quickly.

[RowerGal]

gradually ramp up to best the prior time in the second 5k.

@mitchel674 - What kind of numbers did you end up hitting when you "ramped up" between 5K-8K? Do you think the jumps were too big when you looked back?
@Mike - Put the HRM on again today. Was really gasping in the last rep in today's session and didn't even realize I had it on, which kind of surprised me since this was only the 2nd session where I have used it.
Welcome back, @Street. Great start.

Cycle 6/Week 3 - Taper week
Sat on the erg with a bad attitude from a verrry long Monday at the office and very tired legs. Burnout is here, so fighting through it for a bit longer till 2KTT. Even the thought of "only 4 intervals" didn't help as it has in the past. Last average was 2:02 so started there and tried to descend. Got the results I wanted, but not without occupying a seat on the struggle bus.

[mitchel674]

gradually ramp up to best the prior time in the second 5k.

@mitchel674 - What kind of numbers did you end up hitting when you "ramped up" between 5K-8K? Do you think the jumps were too big when you looked back?

I was pretty disciplined and went just 1 second below my target pace when I hit 5k. I had actually caught up to my pace boat when I ran out of gas. I did this one first thing in the morning fasting after a late night out at a hockey game. Lousy excuse, but that's all I got.

[mitchel674]

Cycle 6/Week 3 - Taper week
Sat on the erg with a bad attitude from a verrry long Monday at the office and very tired legs. Burnout is here, so fighting through it for a bit longer till 2KTT. Even the thought of "only 4 intervals" didn't help as it has in the past. Last average was 2:02 so started there and tried to descend. Got the results I wanted, but not without occupying a seat on the struggle bus.

Nice!

I just did the BPP version of 1000m x 4, R3 this evening. We are dead even!

[-marius-]

@RowerGal - Great 10K and congrats on your PB. Nice negative splits as well. I have postponed the CTC, need to get in the right mood Not sure if I will do a full effort this month as I want to complete Petes plan and do the Tour de Skierg. You are posting some very good session here.
@Gammmmo - I agree with mdpfirrman. A little conservative in the start, but not to much. I did mine today, see below
@mitchel674 - I would not worry to much about this, we all have our ups and downs. You completed the 10K and it will be rewarded at some stage
@JerekKruger - Setting a great standard there It will be nice to follow you on PP.
@Street - Nice start You will quickly be back in business, I would not worry about that.

PP 2.1 Pyramid session. 2.3 seconds faster than last time I did this one, not much, but all according to the pace plan I set up.
Time Meters Pace Watts Cal/Hr S/M
12:21.3 4,000m 1:32.6 440 1812 39
0:45.2 250m 1:30.4 474 1928 42
r: 1:30 39m
1:32.6 500m 1:32.6 441 1815 36
r: 3:00 134m
2:20.4 750m 1:33.6 427 1767 34
r: 4:30 251m
3:08.8 1,000m 1:34.4 416 1730 34
r: 6:00 217m
2:20.4 750m 1:33.6 427 1767 36
r: 4:30 193m
1:32.3 500m 1:32.3 445 1830 38
r: 3:00 179m
0:41.6 250m 1:23.2 608 2389 53
r1,013m

Off topic: Did a 2K TT on the skierg on Sunday just to see which level I was after a total of 20K on the machine. Went pretty good and pleased to go sub 7'. This will also make it easier to calculate the pace I use on other sessions.
Time Meters Pace Watts Cal/Hr S/M
6:59.0 2,000m 1:44.7 305 1347 52
1:45.7 500m 1:45.7 296 1319 50
1:45.6 1,000m 1:45.6 297 1321 49
1:45.3 1,500m 1:45.3 300 1330 52
1:42.4 2,000m 1:42.4 326 1420 60

[JerekKruger]

@Street - nice session.

@RowerGal - when are you planning on doing a 2k? That 4x1000m really suggests you'll be able to smash your current PB and get very close to 8 minutes.

I was pretty disciplined and went just 1 second below my target pace when I hit 5k. I had actually caught up to my pace boat when I ran out of gas. I did this one first thing in the morning fasting after a late night out at a hockey game. Lousy excuse, but that's all I got.

Not a lousy excuse at all. My performance is heavily affected by things like that. Lack of sleep, bad food and drinking will all have an affect on my performance the next day. Also sometimes we just have a bad day for seemingly no reason. As Marius says, you got 10k in the bank and that'll reward you down the line.

@Marius - thanks. Let's hope I can keep up the standard.