Pete Plan 2017

[hjs]

2K max test for me today!

PP C3W3D5, 2,000m max test

7:24.8 2,000m 1:51.2 255 1176 29
1:45.3 500m 1:45.3 300 1331 30
1:52.6 1,000m 1:52.6 245 1142 28
1:52.9 1,500m 1:52.9 243 1135 29
1:54.0 2,000m 1:54.0 236 1111 30

@mike, thank you for your sound advice as always, the 2:25/18 warm up worked very well for me! Also your tip to start aggressively was gold. Struggled to keep the power in the last 500m so instead increased the spm to keep the speed. Did 3K @ 2:25 cooling down.

For the rest, nothing to say except that I'm very happy with this

In short, plenty of raw speed, but a lot less fitness to keep it going, you got your work set out.

Pacingwise this was very poor, you already can easily pull sub 7.20. Think sub 7 is doable if you keep training seriously.
Doing some speedstuff will teach you more about how to do a 2k.
All in all nice prospects

[Anth_F]

Okay Ivo - you got me off my butt in my office and onto my erg for my first 2k try in 10+ years... thanks for that! (note sarcasm )

It hurt (a lot) - and I had little to no sprint left at the end - so suspect this is not far off my current best effort. A lot of work ahead to drop 13.6 seconds and lose a ton of weight - but I am going to give it a shot!

Time: 7:13.5

500 splits
#1 - 1:47.3
#2 - 1:47.9
#3 - 1:48.4
#4 - 1:49.9

Avg: 1:48.4

Nice 2k. I was the same when i done mine... was hurting and just could not ramp it up to sprint the finish. Wishing you well on your future progress!

[mdpfirrman]

SS today. Wanted to go into the weekend on a decent note after yesterday's row. 50' @ 2:08.7 today (11650 meters). I tried to take all the advice and put the damper down a bit. Couldn't quite manage the 22 SPM but was just off (21 but two intervals of the five were 22 so close). I only sped up briefly with the boredom. Mostly all UT2 stuff. Ironic that my SS day was faster than my blow up yesterday on the 5K (average at least). Makes a huge difference lifting (for me) right before the row. I also probably started out too aggressively yesterday and just didn't take enough of a break in between lifting and rowing (I need at least five to ten minutes).

[IefTheChief]

@hjs, thanks for the feedback. Feel a super novice for my poor pacing yesterday, but hey I only started rowing 3 months ago! Still learning every session and this was my first 100% sport activity ever, at age 45. Also veel very motivated by what I seem to be able to achieve with this solid training. My little brother was junior European champion, 20 years ago (on the water) and even he is impressed what his lazy big bro is doing Next time I'll plan the pacing properly and I'll see where that takes me.

Last row of cycle 3 today. Took it really easy, recovering from yesterday.

PP C3W3D6 SS 10,000m

46:16.3 10,000m 2:18.8 131 750 19
9:41.7 2,000m 2:25.4 19
9:19.6 4,000m 2:19.9 19
9:06.6 6,000m 2:16.6 19
9:05.3 8,000m 2:16.3 19
9:03.2 10,000m 2:15.8 20

2 Rest days now and monday cycle 4, fresh and jolly.

Happy Easter!

[mdpfirrman]

@ Ivo - Your too fast of start was probably (in part) my fault not being specific enough. You're a strong man (not a bad thing). When I start a race, I'll pull fast and hard around 8 to 10 (like Paul mentioned 7 strokes). But understand, I have a pace in mind. I like to finish my first 500 around .5 or maybe .6 seconds faster than my average for the 2nd and 3rd 500s. After that first 8 to 10 strokes, I'll gradually slow down my SPM and "settle in". Your average for that first 500 will naturally be a bit faster because those first few fast strokes. It truly looked like you sustained that power for 30 to 40 strokes! That drains you. To have the ability to finish is impressive. But like you said - good result and now you certainly have a starting point. You'll blow by that time in a few months (and by me!). I see you being 7:15 very soon.

[calalli]

Guess I will come out of lurker mode. I have been following along for about 2 months. I am 54, 5'10" and weighed 263 lbs. Started doing P90 (beginner version not P90X ) 7 weeks ago and rowing on a little stamina rower I got at Christmas. I got fed up with that rower and bought a year old Model E about 4 weeks ago. My first efforts were discouraging and I thought I would never get it, my first effort at 500M was a 2:36, and it was all I had.

I have now lost 30lbs and today finally cracked 2:00 on one 500M interval. I told myself I would not participate till I could do that. I did the 1st 2 weeks of the BPP, then tried a week of the plan from indoorsportservices.com before going back to week 3 of the BPP this week. I still have a lot to learn and and need to build the aerobic capacity. I tried hard to maintain a 30 rate today but could not keep it going.

BPP wk3 session 5 [6 x 500m / 2min rest] (not sure what the 2m thing is about - using boatCoach if that is relevant)
Time Meters /500m Watts Cal/Hr s/m HR
12:19.9 3,002m 2:03.2 187 943 29
2m 0 0 0 114
r: 5:00 904m
2:01.8 500m 2:01.8 194 967 29 121
r: 2:00 299m
1:58.4 500m 1:58.4 211 1025 30 124
r: 2:00 274m
2:03.5 500m 2:03.5 186 939 28 121
r: 2:00 251m
2:05.0 500m 2:05.0 179 915 28 123
r: 2:00 239m
2:05.2 500m 2:05.2 178 912 27 124
r: 2:00 270m
2:06.1 500m 2:06.1 175 901 29 121
r: 5:00 799m
r3,036m

cal 54 5'10" 233 Akron, Ohio USA

[Steve1960VA]

Guess I will come out of lurker mode. I have been following along for about 2 months. I am 54, 5'10" and weighed 263 lbs...bought a year old Model E about 4 weeks ago...I have now lost 30lbs and today finally cracked 2:00 on one 500M interval. I told myself I would not participate till I could do that...

Hello calalli, and welcome aboard! Congrats on the purchase and the weight loss. 30 pounds is a bunch. I try to remind myself that it took a long time for me to gain weight and to lose fitness, and that it will take a long time to undo those things. Good for you for putting forth the effort.

[mdpfirrman]

Welcome Calalli! We are around the same height and age. I got up to around 245 around 8 or 9 years ago after a bad knee accident got me depressed for a while (but I was pretty heavy before I hurt the knee so it wasn't all that). Good for you. Never too late to try to turn it around. We're all working against Father Time. I probably spent 15 years abusing my body in a bad way. Now I abuse my body too but it's (I hope) a lot more healthy for me.

Don't worry about pacing. It's noble that you waited until you could break 2:00 for 500m, but wasn't necessary. No one judges here. If you just try and put in the work, we all respect that. The pace comes with the work. Glad that you came out of stealth mode.

[ChasinElk]

nice work being put in by all

welcome calalli

4/8 8x500m 3m30r
1:40/31
1:40.1/29
1:40/30
1:39.7/29
1:39.9/29
1:39.4/30
1:39.8/31
1:39.2/31
avg 1:39.7/30

CG Bench 3x12
Power Snatch 3x3
Conv DL 3x3
planks

4/9 12000m
avg 1:59.9/21

4/10 5x1500m 5mr
1:47.4/26
1:47.8/25
1:47.7/25
1:47.4/26
1:47.4/26
avg 1:47.5/25

4/11
squats
pull ups
pus presses
planks

4/12 8000m
avg 1:59/21

4/13 5k Hard Distance
avg 1:48.0/25

power Snatch
Bench
Sumo Pulls

[mdpfirrman]

Those are some insane times Elk! That's pretty solid. Have you done a 2K test yet? You have got to be in the high 6:40s by now. Your 5K hard row time is pretty amazing. Faster pace than my 2K! You could really be a solid competitive indoor rower if you ever got really serious about racing / training (not that you're not working hard with lifting and doing the PP!).

[ChasinElk]

@ Paul and Mike you guys are too kind



I did a 2k test in mid January when I finished the beginner Pete plan pulled 6:53.4- I have been thinking about retesting but I keep telling myself 1 more cycle of the PP but I do feel the urge to just see where I stand at the moment I was thinking maybe 1:41.5/ 1:42 avg goal pace for a 2k?

[calalli]

Steve, Paul Mike and all thanks for the warm welcome. My intent is to stay with the BPP for the duration now - just put in the hard work. I do P90 in the AM and erg in the PM. I am no novice to weight loss, it is an annual ritual; I start in late winter, and do fine until injury or illness knocks me out of the routine and then I am gaining weight for the rest of the year. The C2 however feels different, this is something I find myself enjoying and the PM gives me enough feedback to keep me engaged in each workout. Treadmills, Stairclimbers and other "tools" never called to me like this does.

No rowing today, just P90 early, and tomorrow just a stretch. BPP week 4 starting Monday.

Have a great weekend all, and Happy Easter to those who celebrate it.

cal

[Litewait]

8,000m @ 2:14.4 26 SPM. Back hurts less, but aches more. Every day just deciding whether to rub a little dirt in it or shut it down.

@cal - welcome, my fitness was zero when I started last June. 1.2M meters later, better shape then I've been in decades. Just get on and row the numbers will draw you in for sure.

[Steve1960VA]

...No one judges here. If you just try and put in the work, we all respect that...

Well said. And that's one of the nice things about this forum.

[Rowan McSheen]

Evening chaps. Not been active for a few days, I felt I needed a short break and the hip has been niggling again. This thread moves faster than I do

Welcome Cal. I'm also working my way through the Beginners' Plan. Well done on cracking 2:00 for 500m but beware the 750m and 1000m intervals that lurk ahead

Super times, Elk ... I need to take a lie down after just reading them.

Thumbs up to Gordon and Mike ... stick with it, gently as she goes ... and also to everyone else who's been in the saddle. It's all good!

Anyhoo ... reporting BPP week 9 optional 5th session, 2 x 10min / 2min rest, instrux: take 1st rep a second or so faster than preceding 8000m steady and 2nd rep slightly quicker still. This seemed a bit of a nothing session tbh, although if I were doing 5 sessions a week I might feel differently. My instinct was to go at 2k interval pace (maybe 2:06) but since I've been off for 3 days I did it by the book instead.
2:12.9 av @ 22 spm
2:11.6 av @ 22 spm
Both at 22 spm. Happy enough with that, felt mildly exerted having gone for a 30-min run earlier in the day. A good way to ease back into the training regime, for both sports, niggly hip allowing. I'm trying to put off stumping up the money for a physio, will see how it goes.

Week 10 here I come.

And it's that time of the year ... so Happy Pay-sach, Happy Easter and Христос Воскрес, depending on your affiliation ...