Pete Plan Thread

[RayOfSunshine]

Trying to change my signature to have my bests in the table format like others do. Is there a thread for how to post?

[Erik A]

Go to FAQ PR signature thread

[RowerGal]

Feeling a bit tired after this weekend but still attempted the 8 x 500m r2 of the BPP this week after work today. My goal was to beat the 1:59 average from several weeks ago. I wound up with a 1:57 average and a new PB at 1:52.1. No negative splitting here as my best time was my fourth interval. Times went downhill from there.

Nice work, mitchel674 That's the way it's done!
Your session has 2:00RI vs mine with 3:30RI. Way to push it and exceed your goal - even when you weren't really up for it to start with. Congrats on the PB!

[mitchel674]

Feeling a bit tired after this weekend but still attempted the 8 x 500m r2 of the BPP this week after work today. My goal was to beat the 1:59 average from several weeks ago. I wound up with a 1:57 average and a new PB at 1:52.1. No negative splitting here as my best time was my fourth interval. Times went downhill from there.

Nice work, mitchel674 That's the way it's done!
Your session has 2:00RI vs mine with 3:30RI. Way to push it and exceed your goal - even when you weren't really up for it to start with. Congrats on the PB!

Thanks! I've wondered why Pete chose 2 minutes rest for this piece in the BPP vs the 3:30 in the full PP. My HR comes down nicely at 2 minutes. 3:30 seems like a long rest.

[hjs]

Feeling a bit tired after this weekend but still attempted the 8 x 500m r2 of the BPP this week after work today. My goal was to beat the 1:59 average from several weeks ago. I wound up with a 1:57 average and a new PB at 1:52.1. No negative splitting here as my best time was my fourth interval. Times went downhill from there.

Nice work, mitchel674 That's the way it's done!
Your session has 2:00RI vs mine with 3:30RI. Way to push it and exceed your goal - even when you weren't really up for it to start with. Congrats on the PB!

Thanks! I've wondered why Pete chose 2 minutes rest for this piece in the BPP vs the 3:30 in the full PP. My HR comes down nicely at 2 minutes. 3:30 seems like a long rest.

If you really push your pace, every rest will feel short. If it feels long you simply have a good bit extra spare.

[RowerGal]

Feeling a bit tired after this weekend but still attempted the 8 x 500m r2 of the BPP this week after work today. My goal was to beat the 1:59 average from several weeks ago. I wound up with a 1:57 average and a new PB at 1:52.1. No negative splitting here as my best time was my fourth interval. Times went downhill from there.

Nice work, mitchel674 That's the way it's done!
Your session has 2:00RI vs mine with 3:30RI. Way to push it and exceed your goal - even when you weren't really up for it to start with. Congrats on the PB!

Thanks! I've wondered why Pete chose 2 minutes rest for this piece in the BPP vs the 3:30 in the full PP. My HR comes down nicely at 2 minutes. 3:30 seems like a long rest.

I agree with hjs. Several of the full PP sessions have a 5:00RI. I have often spent time on the floor as part of that 5 mins and am glad for it.

[mitchel674]

If you really push your pace, every rest will feel short. If it feels long you simply have a good bit extra spare.

Interesting perspective. Don't you feel everyone has a different capacity for recovery? I'm certainly hurting after each 500m, but two minutes of good breathing and some water gets my HR back down. Then I feel ready for the next interval. I would think 3:30 would get your HR down to resting rate.

[hjs]

If you really push your pace, every rest will feel short. If it feels long you simply have a good bit extra spare.

Interesting perspective. Don't you feel everyone has a different capacity for recovery? I'm certainly hurting after each 500m, but two minutes of good breathing and some water gets my HR back down. Then I feel ready for the next interval. I would think 3:30 would get your HR down to resting rate.

We do, the fitter you are, the better we recover, I hate 3.30 rest, makes me push the 500 s very hard.
Its 100% impossible to row a fast ish 500 and be back to restlevel after 3.30 min.
During a 8 rep set, at a max effort you really doubt being able to finish around rep 5.

Drinking during a set! Hell no, you want nothing in your stomach

Really you have loads left and really are holding back, which in itself is fine, really pushing yourself hurts very much.

Edit, the idea of 8x500 is to mimic the fatique we build during a 2k race/tt, so fatigue builds every rep and we certainly do not recover fully, the last rep we empty what is left. After this rep you should need 10/15 minutes before you feel ok ish again. Going fully anaerobic takes a long time to get rid off, minutes are nothing in this state.

[JerekKruger]

I agree with hjs. Several of the full PP sessions have a 5:00RI. I have often spent time on the floor as part of that 5 mins and am glad for it.

The 5 minutes rest during the 4x1000m never feels like a long time does it. At least in the 8x500m the first couple of rests decent, before the cumulative fatigue really starts to set in, but the 4x1000m is punishing from the beginning.

[mitchel674]

I agree with hjs. Several of the full PP sessions have a 5:00RI. I have often spent time on the floor as part of that 5 mins and am glad for it.

The 5 minutes rest during the 4x1000m never feels like a long time does it. At least in the 8x500m the first couple of rests decent, before the cumulative fatigue really starts to set in, but the 4x1000m is punishing from the beginning.

I guess I'm just not pushing myself hard enough. It's hard to know what that really means. I honestly don't feel like I could pull any harder than I do for those 500m.

[hjs]

I agree with hjs. Several of the full PP sessions have a 5:00RI. I have often spent time on the floor as part of that 5 mins and am glad for it.

The 5 minutes rest during the 4x1000m never feels like a long time does it. At least in the 8x500m the first couple of rests decent, before the cumulative fatigue really starts to set in, but the 4x1000m is punishing from the beginning.

I guess I'm just not pushing myself hard enough. It's hard to know what that really means. I honestly don't feel like I could pull any harder than I do for those 500m.

Don,t worry it. I/we are just saying what could be done, not was has to.

How often have you done a 2k? How did you feel?

How far is your 8x500 below your 2k.

How fast is your standalone 500?

At max you can,t stand up, not seldom drop on the floor.

8x500 is 3/4 seconds below a max 2k.

A single 500 is far below 2k, think 15 but certainly 10 seconds.

[jbhop5857]

Good Day,
Thank you all for the motivation, we did it!

Cycle 5/ Week 1/ Day 1

This is suppose to be the waterfall, which I planned to do in reverse so I could get a 2k test time. Then I realized I couldn't get the splits I wanted if it was part of a group, so I did it stand alone. Good thing, I never would have gotten through it.

2k TT: 6:54.7 or 1:43.7 pace.

Splits: Very clear to see where the improvement is needed:

140.4
141.6
143.1
143.8
144.2 *
145.3 **
147.2 ************
144.5

I did have yesterday off, but no taper last week, I was around 85k. Pulled a PB 30 mins on Sunday, so I feel I do have some left for improvement in upcoming races. The crowd will help also.

Thank you all for your continued support and motivation, this group rocks. Everyone really seems to be improving and kicking some axx..

Thanks again,

David

[mdpfirrman]

@ David - Awesome!! I was typing my post as you were yours!! Really great work! That's fantastic! 6:50 next! You've worked your butt off for months. The motivation by others is great, but you motivate us by all your hard work too! Very glad you've shared your experience with all of us! Big Congrats!!

@ Mitchell - really nice work! Henry (hjs) told me a long time ago keep things simple and push the hard stuff REALLY hard and the easier stuff make hard enough so that it's challenging. When you look at any training, it should come down to that. The hard stuff on the PP should feel really, really hard.

Speaking of which, my 5 X 1500 today (Week 1, Day 3) was today. I absolutely dread this workout. My weakness is AT work, so I hate the intermediate intervals with a passion. Truth be told, if I had been doing a lot more of these this year, I'd probably be further ahead at this point.

My last session 3 weeks ago was 1:56.7, which is my PB 5K pace. Historically, I've outperformed this on this row (meaning if I liked pain more I'd probably be able to update my 5K time).

1:56.0 / 26
1:54.9 / 26
1:54.4 / 26 (have to admit was worried about flaming out after this one!)
1:55.2 / 26
1:53.5 / 27

1:54.8 / 26 SPM Avg.

Really couldn't be happier with the way this session went. Gave it everything I had. Semi-out of control on the last 400m on the last set! My PB on this set was set in Sept 2016 (1:54.5 / 28 SPM). Other than the lower SPM, this was a good set. I'm close to as good as I've ever been on these workouts. I'm peaking (this time) at a much better spot prepping for my race. I peaked way too soon last time and fell off a cliff before the race. Hoping to just stay healthy and keep doing what I'm doing and I'm feeling pretty confident that my PB will go down in early Feb.

[Dangerscouse]

@ Mike, that's a great effort. Love that you were semi out of control but still managed to significantly neg split. You're definitely improving session by session.

The PB is so close I can smell it

[Gaucho1]

@Mike peak performance on the 1500 - so you can look forward positively to your race.
@David Congratulations - what a pace!
Regards
Dietmar