Pete Plan 2017

[Litewait]

BPP 21.2 4 x 1,000m 3'r

16:31.3 4,000m 2:03.9 184 29
4:09.8 1,000m 2:04.9 180 31 152
4:07.7 1,000m 2:03.8 184 29 157
4:06.0 1,000m 2:03.0 188 29 159
4:07.6 1,000m 2:03.8 184 29 160

Target ... don't hurt my my back. Success. Was not going to push it probably could have shaved a second or so off but no chances.

@ben/slacker - impressive 10k, you are sub 8' whether you know it or not.
@gordon - don't fret, always be here to chase you down the pond, remember work is a 4-letter word!
@mike - you look ready can't wait to hear how you do.
@paul - thanks for the warm up tip back felt better.
@new-ben - you are already ahead of my week 20 10k, solid work.

[Rod]

Tim, those 4 x 1k on the PPB have 3'r, you must of put in a 2' typo.

The prescribed recovery for this session in the Pete Plan is 5 minutes.

When I do this absolute Ba****d of a workout it doesn't feel like very long!

[Rowan McSheen]

Good day people.

Well done to all who have been in the saddle ... observing Ben's stats with some interest here and agreeing with others that the 500/1000m sprint intervals can be, erm, taxing. And they happen to be the next session for me. Whoop-de-doo, can't wait

But in the meantime BPP week 3 optional 4th session 5,000m. Instrux: first 4K at ss pace and then a bit quicker to the finish.
1-4000m 2:15.0 at 19/20 spm - pace right on the nose, hr v low;
4000-5000m 2:09.8 at 22/23 spm - felt fine, was ready to back off if hr went more than half-way into UT1 band but had plenty in reserve.

Not much of a session in itself but just the ticket to loosen up the legs after a long run yesterday along muddy trails and fields.

[bwolfjohnson]

Thanks all for feedback.....having your input and seeing your efforts is very helpful.

Another question, today I have the 8x500 r2 IN the past I have warmed up over the first intervals, gone hard for the middle, then cooled down over the last couple.

Should I be doing a warm up first and then go hard for all 8 intervals???

Thanks

BEn

[Rowan McSheen]

Thanks all for feedback.....having your input and seeing your efforts is very helpful.

Another question, today I have the 8x500 r2 IN the past I have warmed up over the first intervals, gone hard for the middle, then cooled down over the last couple.

Should I be doing a warm up first and then go hard for all 8 intervals???

Thanks

BEn

I would say definitely warm up beforehand. Short intervals are supposed to be hard so diving straight in cold is, imho, asking for injury. And the harder the workout, the longer the warmup. For fast intervals I warm up for about 2000m, the first 500 or so to get the stroke working, the second 500 moving up to about steady pace, and from 1000 to 2000m doing planned interval pace in bursts of 200m or so with easy rowing in between, the final 1-200m at close to max to properly break sweat.

Also, the usual practice for these intervals is to hold the pace of last time round up to and including the penultimate one and then give it the beans on the final interval, which hopefully will be the fastest. Average out the pace and there's your target for next time. Ditto if the final rep is the slowest, because that means you overcooked it a little.

[Rod]

Another question, today I have the 8x500 r2 IN the past I have warmed up over the first intervals, gone hard for the middle, then cooled down over the last couple.

Should I be doing a warm up first and then go hard for all 8 intervals???

The Pete Plan says the recoveries for this session are 3':30. The 2:00 minute recoveries are if you're only doing 6 reps of 500 not 8 so don't be so hard on yourself!

Yes, the idea is to warm up properly and do all the reps to the best of your ability. Don't go too fast too soon or you'll ''blow up'', the idea is to have enough left at the end to finish with a flat out sprint for the last 200 metres or so of the last rep....(ouch!)...that will help to bring your overall average down and that then becomes your target to beat next time.....have a good session.

[mudgeg]

BPP Week 19 Day 1

10,000. Target 2:11.0 or better

Actual: 44:42.0 / 10000 / 2:14.1

Absolutely the worst row in months, completely piss poor. We are in a mild spell in the UK and the gym hadn't adjusted the air con, so it was as hot as hell and I very nearly passed out. No excuses though that was just awful, nearly a minute - can you believe it - off my last 10k only a couple of weeks ago.

[Litewait]

Absolutely the worst row in months, completely piss poor. We are in a mild spell in the UK and the gym hadn't adjusted the air con, so it was as hot as hell and I very nearly passed out. No excuses though that was just awful, nearly a minute - can you believe it - off my last 10k only a couple of weeks ago.

@gordon - yeah I called the gym a few hours before you arrived and paid them to kill the AC. Only way I will ever catch you. Seriously, I am learning there are so many variables that play into a good/bad row, soul crushing indeed, but one game does not a season make. Look how far you have progressed, or next time you are in the pond just look over your shoulder at me struggling to keep you in sight!

[Rowan McSheen]

It may have been a crap row by your standards but you still went nearly twice as far as I did, at a faster pace, and you're 3 years older than me

[Slacker]

Gordon: you will get several more bites at the 10k apple before we finish up the BPP. My previous 2 attempts were 2 minutes and 3 minutes slower than my recent faster 10k. That was after having been faster previously. I think in comes in some sort of cycle that I have yet to figure out.

Stu: You will be doing longer and faster in no time. Good 5k. Next one is 30% longer at 6500m

Rod: He is doing the Beginner Pete Plan, which has shorter rest intervals than the Pete Plan.

Paul: Nice 8K in the bank.

Tim: I'm not too worried about 8 minutes. We haven't tested it yet and I'm not fast enough to get my 2k intervals under 8, but it will come.

So for me today:
BPP 21:2
4 x 1000m /3 min rest

My target was 2:00 flat so I think it went pretty well.

@1:58.7 r26
@1:59.9 r26
@1:59.2 r25
@1:58.3 r25
@1:57.6 r26

[mudgeg]

BPP Week 19 Day 2

5 x 800m. Plan says to target same pace as Week 15 5 x 750m (1:57.xx) and faster on last rep:

1. 1:58.5 / 800m / 3:09.7
2. 1:56.8 / 800m / 3:06.9
3. 1:55.8 / 800m / 3:05.4
4. 1:55.3 / 800m / 3:04.5
5. 1:54.2 / 800m / 3:02.8

So, much better after yesterday's debacle and reasonable improvement on Week 15.

[Litewait]

BPP Week 21.3 4 x 8' 2'r

32:00.0 7,319m 2:11.1 155 26
8:00.0 1,830m 2:11.1 155 25 144
8:00.0 1,830m 2:11.1 155 26 150
8:00.0 1,829m 2:11.2 155 26 156
8:00.0 1,830m 2:11.1 155 27 156

Target 2:11.1 Back is feeling back to normal, Pete says to act like this is a SS so I did.

@paul - fantastic.
@gordon - just remember yesterday, crap days are few and far between with you.
@stu - way to keep plugging, bank them meters.
@ben/slacker - great 4x1k.

[IefTheChief]

Newbie alert!

Have been lurking through these forums since 8 January, the day I got my Concept 2. This site is saving my life, seriously.

Male, 45, 99 kg, 181 cm (sorry I can only do metric but don't even bother to convert - it's borderline obese). Very unhealthy in the last 30 years, heavy smoker (1,5 packs per day), drinker, desk sitter, fat eater, etc, etc. Living in The Hague, The Netherlands, 3 sons, wife from London. Quit smoking 1 January and didn't want to gain 10kg again like the previous times I quit so bought a Concept 2 to help me with that. The erg, combined with the info on this site has completely changed my life already. It's still early days but I love it so much I can't see myself ever going back to my previous me. Did 195K in 4 weeks, lost 5 kg. Changed my diet, but not too drastically. Just portion control, relax in the booz, cut down sugar, stuff like that. Don't miss smoking at all. People (most importantly my chicky) tell me I look amazing, feels just great.

Started Pete's Plan last week and I love it.

W2D3: 4 x 2,000m 5'r DF 112

34:07.0 8,000m 2:07.9 167 874 23 145
8:38.2 2,000m 2:09.5 161 853 23 139
8:37.7 2,000m 2:09.4 161 853 23 142
8:37.9 2,000m 2:09.4 161 853 23 147
8:13.1 2,000m 2:03.2 187 943 23 155

Felt good, had some extra, can give more next time. Today is 10K day and my last 10K was a heavy row, gave it a bit too much I think (for sure didn't feel like a recovery day) so think I'll go a bit easier.

Thank you all!

Ivo Wentholt

[Slacker]

Tim: Right back in it again. Good job.

Paul: Smart move taking a rest day. No shame in listening to your body.

Gordon: Nice 800's. They aren't all bad days.

For all those racing this weekend, the hard work is done already, go out there and show us what you can do.

BPP 21.3
4 x 8min /2min rest
@2:09.8 r21
Work done. Not too hard, not too easy.

[Rowan McSheen]

Greetings all

Gordon: often the case that a really crap day is followed by a good one; I would have taken a day off after that but well done for fronting up and going for it the next day.
Paul: sensible to ease off for a recovery, we can only train if we're not knackered or injured.
Litewait and Ben (Slacker: good name ): nice going chaps.

(Are there no ladies on the various PP plans?)

For me BPP week 3 optional 5th session: 6 x 500m / 2 min rest, instrux: start out 1 sec faster than same sesh in week 1 "and see how you get on". So target pace of 1:59.6.
Turned out reps between 1:58.6 and 1:59.4, average 1:59.0, spm 28.
Looks good on paper but I had trouble getting the pacing right. The first rep was 1:59.4, felt tough, struggled a little, legs burning at the end. But after that I settled at 1:58.x and ended up throttling back in the last 100m. I've not looked ahead too far on the BPP but I'm guessing that a) these reps will get faster, b) they'll increase in number and c) they'll get longer. Only 3 weeks into 24, I thought I'd go conservative - plenty of time yet for the proper eyeballs-out stuff. These were 400m reps really and the pace was uneven and a bit quicker than I think it should have been. So not ideal but it's all a learning experience. Not complaining though, especially as yesterday's run was a decent tempo effort.

(Edit, adding afterwards:) Ooops, sorry, missed the newbie alert. Hi and welcome, Ivo!