Pete Plan 2017

[Rowan McSheen]

Good day all.

Well done to all who have been in the saddle. I took a couple of days off running and rowing to let a hip/upper leg niggle settle but it was still bothering me today so I decided on kill or cure. I set RowPro to 10000 metres with the intention of plugging away at steady state(ly) and seeing what happened. In the end, not bad. Started at 2:14/15 but ended up at 2:19/20 with an eye on hr, which drifted a little into the lower reaches of UT1. Gets warm in the conservatory when the sun's out. The niggle is no worse so I'll see how it goes and maybe see a physio next week.

[Rowan McSheen]

Good day all. You clearly have better things to do of a weekend than thrash yourselves on the erg

Reporting BPP week 8 session 2: 4 x 1500m / 3min rest, aim for pace of similar optional session last week so target 2:05.x, and try to do last rep as fastest.
2:05.2 @ 26 spm
2:05.1 @25 spm
2:05.0 @25 spm
2:05.2 @25 spm
Last rep was hard work but not a killer, I was trying to hold the spm at 24 and just missed the pace. But not unhappy with the session, felt okay although it was sunny again and the hr on the final rep was in TR territory.

[mudgeg]

BPP 24/1

12000 row

53:34.8 / 12000 / 2:13.9

Cruising that piece until 7000m then hit a wall with 5000m to go. Left leg started to go numb, energy gone, limped home, completely wasted.

[hepting]

So first post in this topic. Decided to start the Beginner peter plan to help build back my base fitness. Ultimate goal is Crash-B's next year as a Lwt. I have a lot of work to do in regards to fitness, and weight (need to drop 20lbs) but the process has started. Goal is to row 3x a week and cross train 3 days and 1 day off. Given travel etc.. this will fluctuate a bit but but far so good. I've seen a steady drop in pace along with the longer distances but suspect the easy improvement is going to come to a halt pretty soon.

For most longer rows I use slides - though I will try and add in some static workouts just to see the impact. I'll also try and do attempts at most season best times on the static erg. I do use Rowpro so if there is anyone interested in trying to join me on occasion please let me know!

So I just finished week 5 yesterday - here is progress so far:

Week 5
1-7k 27:50.3.8 - Avg pace 1:59.3
2-4X800 Avg 1:49.5
3- 7k 27:44.8 - Avg pace 1:58.9

Week 4
1-6,500m 26:12.5 - Avg pace 2:00.9
2- 3 X 1k avg 1:50.5
3- 6,500m 26:12.2 - Avg pace 2:00.9
4- 6k 23:46.2 – Avg pace 1:58.8

Week 3
1- 6k 24:18.1 - Avg pace 2:01.5
2- 2X2k – avg 1:57.8
3- 6k 24:17.6 - Avg pace 2:01.4
4- 5k 19:58.8 - Avg pace 1:59.8

Week:2
1- 5,500m 22:25.2 Avg 2:02.3
2- 4x750 avg 1:51.8
3- 5,500m 20:19.9 - Avg pace 2:01.8

Week: 1
1- 5k 20:59.8 - Avg pace 2:05.9
2- 6X500 Avg pace 1:50.5
3- 5k 20:29.3 Avg pace 2:02.9
4- 20Mins 4,858m Avg pace 2:03.5
5- 2X10 Mins Avg 2:03

[Rowingdad1]

Gordon, feel for you mate! I've definitely been there a few times. I guess if you can identify any credible reason, illness? Hydration? Poorly timed nutrition and the like you can easily put it behind you. Sometimes it's just a bad day at the office and you just need to draw a line and move on, maybe with a brief pause.

Hepting; Good to see you taking the plunge. I'm aiming at a return to sub 7 but I think I'll never be a lightweight! Most of the regular posters seem to share their first name which seems to add something positive.

I've been plugging away at 10ks in the last few days. Now up to 21 in March (including interval sessions).
Today I had a go at breaking 40 mins fir the 10k. I did it last summer with a bit of a sprint for the line. Today I made it in 39-29.2, avge split 1-58.5. Chuffed with that!

[Litewait]

PP 3.1 Cycle 2 - 4 x 1000m 5'r DF124

5:57.9 4,000m 1:59.7 31
3:59.8 1,000m 1:59.9 32
3:59.9 1,000m 1:59.9 31
3:59.6 1,000m 1:59.8 31
3:58.6 1,000m 1:59.3 32

Did week 3 instead of week 2, I guess I have to flop them. Last was 2:00.2 didn't seem as fun as last time. Last interval tried start out around pace and drive at the finish made it twice difficult for some reason. I prefer to start out at 1:55 for 250, 2:00 for 500, and see what I have left with 250 to go, not sure why that seems to work better for me.

@hepting - welcome aboard
@stu - solid progress and barely breaking a sweat.
@kevin - nice 10k
@gordon - dude I hear you. that is how the end of the BPP went for me, just get 'er done.

[G-dub]

Nice work LW! Seems like sub 8:00 is there when you are ready for it, unless you have already done it!

[ChasinElk]

Definitely been there too Gordon!!! Sometimes it's just a bad day put it behind you like rowdad said..

Welcome hepting

Nice reps litewait!!!

3/25 speed pyramid target 1:41
250m 1:40.4/31
500m 1:41.1/29
750m 1.41.5/29
1000m 1:42/29
750m 1:41.1/30
500m 1:40.9/30
250m 1.38.0 32
Avg 1:41.1/30

DB Snatch 2x5 ea Arm
DB Floor presses
DL 3x5 conventional

3/26 12000m
Avg 1:58.5/21

3/27 4x2000m target 1:49.2
1:48.9/26
1:48.9/26
1:48.9/26
1:48.6/26
Avg 1:48.8/26- all reps were even paced- wasn't my plan but it just seemed like my groove was stuck on my target pace so I just rolled with it

[mdpfirrman]

I'm a bit behind on the thread. Had to take a couple days off. We knew it was coming but we had to put our 15 1/2 year old Chow / Golden down over the weekend. Been a rough couple of days honestly. Been through it before with our first dog but nothing really makes it easier. In a sentence, he was the most stunning dog I'd ever seen and as handsome as he was, he was even more kind hearted.

Stu - I hope your hip is feeling better. Saw your posts on the weekend. Glad it didn't seem to get worse.

Gordon - The fact that you were "cruising" up until 7K is what you need to concentrate on, not the end. It happens from time to time.

Tim - That's the way I handle my intervals. Same exact way. First 10 to 20 pulls fast out of the gate and then hang on!

Kevin - that's a really nice 10K time! I should probably go for sub 40 myself (I think I could probably do it and haven't updated my 10K in a while), but that's a painful row! I hate longer endurance pieces.

Elk - Blazing times as always.

Hepting - Welcome to the group! Your cardio is very good already. Excited to see what you can do.

Came down with a bit of a cold. Seems staying up all night with your ol' boy on his last night isn't the best for your health (but was very necessary for me). All congested and I've taken the last two days off. Was planning on joining back in next week. Might have to be delayed for a week or so, we'll see how I feel. It would normally be my lifting day today -- might see if I can still do it. If not feeling up to it, I'll do a longer SS piece.

Keep up the good work!

[GJS]

I'm very sorry, Mike.
A bloody awful blow. Every time.

[Street]

I'm a bit behind on the thread. Had to take a couple days off. We knew it was coming but we had to put our 15 1/2 year old Chow / Golden down over the weekend. Been a rough couple of days honestly. Been through it before with our first dog but nothing really makes it easier. In a sentence, he was the most stunning dog I'd ever seen and as handsome as he was, he was even more kind hearted.

Damn, sorry to hear that! Take it easy for a few days!

Onto my second cycle now so I have a bit more of an idea of pacing for some of the sessions. My target from last time was 1:51.9 but that was a bit conservative after a hard day the day before. I did 1:49.1 this time round but I felt I could go quite a bit quicker.. Next time I'll push more!

PP Cycle 2 1.1 8x500m/3.5" Rest. Target 1:51.9
14:33.4 / 4,000m / 1:49.1 / 27
1:50.6 / 500m / 1:50.6 / 27
1:50.0 / 500m / 1:50.0 / 27
1:49.8 / 500m / 1:49.8 / 28
1:49.9 / 500m / 1:49.9 / 27
1:49.7 / 500m / 1:49.7 / 27
1:49.8 / 500m / 1:49.8 / 28
1:49.7 / 500m / 1:49.7 / 27
1:43.9 / 500m / 1:43.9 / 28

[ChasinElk]

Sorry to hear Mike- our 4 legged family members leave such a lasting impression on us for the short amount of time they are with us.

Solid reps Street

[Litewait]

PP 2.2 Cycle 2 - 9,000m DF124

SS @ 2:18.6 goal was SPM 22/23 and HR < 130 all I had time for.

@mike - sorry to hear that, a dog is a window into your soul, just because they have 4 legs doesn't make it easier.
@elk/andy - you guys fly.
@glen - I think am close to breaking 8' so either after this cycle or the next.

[G-dub]

LW - 1:58s

[Rowan McSheen]

Good day chaps.

Mike - sorry to hear of your loss. But from the sound of it your friend lived a long and happy life with a peaceful end, which is as much as we can all hope for, isn't it?

Hepting - welcome aboard!

Reporting BPP week 8 session 3: 8000m, of which 6000m steady and then pick it up a bit in final 2000m.
6000m 2:14.7 @ 20 spm
6001-8000m 2:11-2:13 @ 22 spm
overall average 2:14.0
I enjoyed this. First 6K holding it at 20 spm went fine and when I was beginning to get bored, time to gently move up to 22 spm for the last 2k. Hr was good too, in those last 2k quite stable in UT1 with little sign of drift, which was pleasing. (Although I did a hard tempo run yesterday and as mentioned before, I often record low hr values the day after a tough session.)

All done to a CD long thought lost but found this morning behind the bookshelf ... I'd forgotten how many good songs REM wrote ...