Pete Plan Thread

[Street]

I find the 1ks a nice session, nicely done all below 2mins too.

BPP 21.4 - 4 x 8min / 2min rest,

aiming for best 30min pace which is 2:09.2

That's like rowing perfection, it pleases my inner OCD!

Back on the PP this week after taking it easy last week, feeling better now so can hopefully crack on and won't struggle on the endurance intervals.

PP1.1 8x500m/3'3r
14:22.7 - 4,000m - 28
1:48.0 - 500m - 28
1:47.9 - 500m - 27
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:48.0 - 500m - 28
1:46.8 - 500m - 29

[mitchel674]

That's a great session on those 500's. Nice push there on the last interval.

[JerekKruger]

PP week 3. This was 4 x 1000m, r5. My target pace was to try and get under 2:00.



These 4k interval sessions are interesting. Sandwiched between a 2k warm up and a 2k cool down, they make for a nice workout.

Based on that workout you should be very confident of a sub 8 minute 2k. The only things that would stop you are (i) bad pacing strategy, (ii) not having confidence in your ability (you should) or (iii) being under the weather on the test day.

[RayOfSunshine]

BPP 14.5
8x 500m 2'r (target 1:54.3 for 1st 7, faster on 8th)

1) 1:54.3 @30
2) 1:54.1 @29
3) 1:53.9 @29
4) 1:54.0 @29
5) 1:53.8 @30
6) 1:53.8 @30
7) 1:53.7 @29
8) 1:49.7 @32 (I tried to keep it at 33spm but started fading with 110m to go)

[rascott]

BPP 22.2 - 4 x 2000m / 4min rest

aiming for 2:08 on the 1st three then faster on the last

[rascott]

BPP 22.3 - 30 mins at rate 20

I find these hard despite the calorie and HR numbers

[mitchel674]

BPP 22.3 - 30 mins at rate 20

I find these hard despite the calorie and HR numbers

It is hard. I spent all of March rowing daily only at R20. Each stroke is critical and needs to be strong. This type of piece really gets you focused on your technique. No room for any sloppy strokes like at r28-30.

[Street]

Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25

[RayOfSunshine]

Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25

My least favorite workout so far is 1500m intervals followed by 1000m intervals.

Today, was BPP 15.2 5x750 2'r (target 1:57.3)
14:32.7 - 3,750m - 1:56.3 - 26

1:57.2 - 26
1:57.0 - 25
1:56.9 - 26
1:56.8 - 26
1:53.8 - 28 (F&D, I tried to keep the SPM above 30 but my cardio still isn't there)

[mitchel674]

Damn, that was a hard session, good to know I can still push when I'm not feeling 100% though! Target was 1:54.9 so comfortably faster but I didn't have much left on the last rep.

PP1.3 5x1500m/5'r
28:39.6 - 7,500m - 1:54.6 - 25
5:44.3 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:44.2 - 1,500m - 1:54.7 - 25
5:44.1 - 1,500m - 1:54.7 - 25
5:42.9 - 1,500m - 1:54.3 - 25

My least favorite workout so far is 1500m intervals followed by 1000m intervals.

Today, was BPP 15.2 5x750 2'r (target 1:57.3)
14:32.7 - 3,750m - 1:56.3 - 26

1:57.2 - 26
1:57.0 - 25
1:56.9 - 26
1:56.8 - 26
1:53.8 - 28 (F&D, I tried to keep the SPM above 30 but my cardio still isn't there)

Agreed about the 5 x 1500m. Who thought up that one??

Nice work on the 5x750m. You really poured it on at the end.

[mitchel674]

Week 3 of PP and my first time doing the "waterfall". I wasn't sure what pace to target, so I settled on 2:08 which worked out pretty well.

[rascott]

BPP 22.4 - 3 x 10min / 2min rest

Aiming for pace of best 30 min which is 2:09.2



Felt ok - the end is in sight....

[RayOfSunshine]

@robert

I had the same workout today, BPP 15.3, 3x10' 2'r (target: 2:06.2 on 1st 2, faster on 3rd)

Felt strong all the way through focusing on being smooth and not spending much energy (including a gentle grip on the handle using only the ends of my fingers). When I got to the last one, I simply increased my SPM. I ended up backing it back down because I was going 1:1 with my drive:recovery.

1) 2:05.8 @24
2) 2:05.7 @24
3) 2:02.6 @25

Avg 2:04.7

[rascott]

Thanks Ray, you are going well

BPP 22.5 - 5 x 800m / 2min rest

Target 2:10.2 for 1st 4 then flat out for the final interval

[hobbit]

Thanks Ray, you are going well

BPP 22.5 - 5 x 800m / 2min rest

Target 2:10.2 for 1st 4 then flat out for the final interval

Cracking last 800, Ray. I was just thinking: "Yea, I could do that', until I saw the 1:53