Pete Plan 2017

[JerekKruger]

BPP Week 3 Session 1: 6000m in 23:57.9 (1:59.8 avg) at 22SPM
500 1:56.8 at 23
1000 2:00.7 at 21
1500 2:01.0 at 22
2000 2:01.0 at 22
2500 2:01.4 at 22
3000 2:01.2 at 22
3500 2:01.1 at 22
4000 2:01.9 at 22
4500 2:01.9 at 24
5000 1:59.4 at 23
5500 1:59.3 at 24
6000 1:52.2 at 28

My first attempt at negative splitting and all in all it felt good. I probably got a bit lazy about keeping my splits below 2:02 between 3500 and 4500, and really I probably should have been able to bring my splits down a bit low from 4500 to 5500 (1:58s would be a nice target), but I maintained my average split from last weeks 5500m and psychologically it felt a lot easier. I think I'll try to shave a few tenths off it for the second 6000m this week as doing so will give me confidence in being able to stay sub 2:00 as the distance increases.

Mike: thanks for the welcome.

[JerekKruger]

Thanks for the welcome Paul.

Don't let my times fool you, they're all down to my height (I'm actually a little taller than 6'6", though not quite enough to legitimately claim to be 6'7") and the fact I'm coming into this with at least decent technique. My actual fitness is not great so I think something like the BPP isn't a bad choice to ease me back in, plus I can always add in some of the optional sessions. I will probably switch to the original PP afterwards though.

I can relate to the feeling of coming back after a long time off though, until about four months ago I hadn't done any real exercise for maybe two years, and every time I tried to get back to doing things I'd get demoralised by how far I was from my previous standards and give up. I'm sure you're much better at dealing with this than I am though.

Mike: just realised I never said get well soon, and fingers crossed once you beat this illness you'll stay healthy for a while.

[Rowan McSheen]

@ Jerek: some nice negative splitting/sprinting to the line there

BPP week 2, 2nd session - 4 x 750m 2 mins rest: Pete says hold pace of 500m reps in 1st week and go no faster so target was 2:00.6.

2:00.5
2:00.3
2:00.6 (yay!)
2:00.4
average 2:00.5, spm 27/28, hr peaked at 145 and was down to 2 x rhr during each rest period in plenty of time.

Felt hard but doable, esp on final 200 metres of latter reps. All from standing start. I'm still finding my way with these. With a target pace to aim for, I experimented with a) starting off flat out and quickly beating the pace and then easing off, and b) going for a more even pace throughout and if needed stepping it up towards to end. Inclining towards b). Also kept the spm to 28 max - any faster and I feel as if I'm thrashing around. I've seen spm's of 35+ on this forum, dunno how guys can hold it together going up and down the rail that fast

[JerekKruger]

Stu: thanks, next time I'm going to try to spread the negative splitting a little more evenly over the last 1500m I think. I was pulling 1:38s for the last few strokes so I obviously had something left in the tank.

Good job on holding the same pace as the 6x500m for the 4x750m. I found that session pretty hard and ended up adding 2.2s to my 6x500m average split.

[JohnAd]

Jarek, Glad the negative splits seem to be working for you. I'd keep your drag wher it is for now, 135 is already the upper end of the range and going higher might lead to back issues and so just concentrate on using those long levers to get the most out of each stroke, you're a bit taller than most here and so not a real surprise your stroke rate is a bit lower. On the longer rows it's worth trying out strapless at a lower drag as that seems to help with developing an efficient stroke that doesn't put undue stress anywhere.

Paul, nice effort on that 2x5k, not ill just resting over the weekend.

Rowan, nice work holding the pace on those intervals. b) is certainly the more comfortable approach for the sprint intervals but I also find myself falling for the charms of approach a). The ability to rate will come, I was in the same boat too not imagining how people get over 30, rowing strapless and working on technique and fitness all help.

Rob, that 8x500 is a smidge faster than my best for that session so the question is now not if but by how much.

Mike, what you were doing before clearly worked and so I don't think there would need to be much debate, the PP is very full on in that I found I couldn't cope with any other training on top. I think the issue is that even relatively light lifting still uses up our ever decreasing recovery capacity.

Andy, Very nice set of intervals there, you really blasted that last one.

Yesterday 10k SS 2:05 ish MHR 133

PP07Lite 5.1 8x625m 1'r
target session was 1:49.3 but that was 2 reps short
01:49.9 r28
01:49.7 r28
01:49.8 r27
01:49.6 r28
01:49.6 r28
01:49.6 r27
01:49.2 r28
01:46.2 r31
Avg 1:49.2 r28 MHR 166

Felt much better today, I think I have been a bit under the weather and that does seem to be going finally. Wasn't really expecting to beat the target for this one given the length increase but very glad I did.

[mudgeg]

BPP Week 17 Day 1

10500m. Target 2:12/2:13 same as last week

Actual: 46/57.2 / 10500 / 2:14.1

After a PB 10k last week and some good intervals, just felt completely drained on that one. No idea why, rest the day before and not a very busy day today. Even paced it at 2:14 the whole way but no energy to speed up, in fact unusually almost felt like HD'ing after 3500 but didn't.

[Rowan McSheen]

almost felt like HD'ing after 3500 but didn't.

Gordon, count that as a good session not a bad one. It's not just the physical but the psychological too.

[JerekKruger]

BPP Week 3 Session 2: 2x2000m/4min rest
7:35.4 (1:53.8 avg) at 24SPM
7:44.2 (1:56.0 avg) at 25SPM
Average 7:39.8/1:54.9

The Pete Plan called for going 2 seconds faster than my 6k average, so 1:57ish, however I find I can go a bit faster on shorter pieces that I should be able to based off the times for my longer pieces. Still, I obviously paced this incorrectly given the drop in speed for my second one. That said, I enjoyed this session and felt it went pretty well. I'll just have to make sure I hold back a little on the first two reps of the 3x2000m in Week 6 to try to maintain 1:55 across the board (or beat it )

[Rod]

Monday night was a standard PP session .............5 x 750.3':30'' R

1) 1:44.6
2) 1:44.6
3) 1:44.6
4) 1:44.7
5) 1:43.8

Average pace was................. 1:44.4. 36spm. DF 130.

I was tired going into this session from a 5 mile cross country race on Sunday morning and a 30'r20 in the evening and thought I might konk out a few times but managed to get mind over matter and improve my average from 10 days ago by 0.4 so well pleased...and well knackered afterwards!

I've blathered on many times about what my sessions predict for a 2k...well it's now money where my mouth is time and I'll find out next Monday as that will be a 2k Time Trial.........ooooerrrr........

Thank you for the kind and supportive comments on my last training report..... Mike, Paul and JohnAd , much appreciated, I'll be watching your progress with interest and hope to return the favour with some positive words when I can.

[Street]

Some awesome times being set at the moment by people. Especially Tom for BPP W3! Rod, good work for getting on it after all that on Sunday, enjoy the 2k TT. It's something I've not done yet, I plan on giving it a blast when I've finished the BPP.

That session killed me but i finished it and on target.

Good mental strength to keep going even when you're flagging!

I was back on the intervals this morning. Managed to beat my target slightly, I was quicker on average, but my fastest rep wasn't as fast as the previous time I did this session. I definitely felt it in the legs walking the dog afterwards though!

BPP Week 21.2 4x1km/3'r. Target: 1:50.2
14:39.4 / 4,000m / 1:49.9 / 27
3:41.4 / 1,000m / 1:50.7 / 27
3:39.5 / 1,000m / 1:49.7 / 28
3:39.4 / 1,000m / 1:49.7 / 27
3:39.1 / 1,000m / 1:49.5 / 27

[mdpfirrman]

Still out from the PP full on but I did manage to do 40 minutes yesterday - around a 2:09 or so pace. Probably too fast for first row in a week after being sick (still fighting it off) but at least I got some work in. Was fun to row.

Probably take today off again as I felt a little more sick last night after probably over doing it yesterday. Might do a light lift today but that's about it. Still having to take it easy for now.

[JerekKruger]

Hopefully Paul, though I wouldn't be surprised if my improvements are a little less than the typical beginner doing the BPP for exactly the reason you pointed out already: I'm not a true beginner.

Also I felt absolutely great after this morning's workout right up until about 5pm, when I was suddenly hit with incredibly fatigue. I just couldn't keep my eyes open and even typing at my keyboard felt like hard work, so I went for a quick nap and woke up at 8pm. I'm going to have to have a think about my diet and make sure I'm getting enough of everything, as well as try to be a little tighter with my sleep hygiene.

[Litewait]

30' @ 2:18.2 DF118. Wasn't going to push it, figured if I used my back I'd know in an instance! Realizing having a lazy core is part of the problem, your back stands in for it and you pay the price.

[Rowan McSheen]

BPP week 2 third session 5500m, to be rowed at same pace of previous 5500 and as consistently as possible.

Done. Same pace, 2:12.0, spm 21/22 throughout, felt fine and hr fractionally lower at average 120 max 130 (vs 121 and 136 last time). Consistent apart from a couple of slightly ragged 500m's towards the end. That might be a warning not to get complacent about pacing the ss rows, they get longer as the plan continues.

[JohnAd]

Paul, sounds like a good idea. It will certainly be easier for the rest of us to follow your progress if the workouts are the ones we know and love.

PP07Lite 5.2 4x1400m 4' rest
Previous similar session was 1:48.8 but that was quite a bit shorter than it should have been so target for today was around 1:49.5
01:50.3 r28
01:49.8 r28
01:49.6 r27
01:48.8 r29
Avg 1:49.7 r28 MHR 170
Good session, first rep a bit slow but I controlled the build up of effort better than I have been doing. Did do some running and lifting yesterday so legs a bit tight so overall happy with that.