Pete Plan 2017

[JadeMerrett]

Well after toying around with random training sessions and a general lack of stability I have finally commenced the Pete Plan!! Not having much of a plan nor experience thought it best to start out in control and progressively build on efforts with the goal of finishing still feeling strong enough to make my last interval the quickest......

PP Week 1.1 500x8 3:30rec
1. 143.9
2. 143.2
3. 143.0
4. 142.8
5. 142.5
6. 141.7
7. 140.5
8. 136.3

Happy to have finally kicked off, now to maintain motivation

[Gaucho1]

Paul - Thank´s for the explanation! As a beginner there´s a lot to learn.
Nice 7500m with a speed up at the last interval!
My duty today:
15:15.9 4,000m 1:54.4 233 1101 26 147
3:49.5 1,000m 1:54.7 232 1097 26 108
3:49.7 1,000m 1:54.8 231 1094 25 120
3:49.3 1,000m 1:54.6 232 1097 25 122
3:47.4 1,000m 1:53.7 238 1118 26 155
The last one was really hard because I made a mistake and started with two 500. Then I switched to the correct plan
Best regards,
Dietmar

[JadeMerrett]

Thanks Paul, did read that after my session last night......obviously the idea is to aim to slightly improve on your average time for each session! Does that mean the shorter interval session of week two the target is to aim at the average from last nights session or is the idea to aim at bettering your average in PP Cycle 2 of that same row?

Cheers and thanks in advance

[Slacker]

Lots of work put in by everyone during the couple days I was away.

BPP 24.1
12k row

52:56.6 @2:12.3 r21
Couple splits slower to start, but once warm steady the whole way.

[Litewait]

BPP 24.1 12,000m DF120

2:14.5, last was 2:15.6 so can't complain, average 2:08 over the last 2k so glad I went negative.

@gordon - your improvement has been amazing.

[IefTheChief]

Welcome Jade! I'm not in the position yet to answer questions on this forum yet (I'm very much a beginner). But the answer is you use the average pace as the starting pace for next time you have that row.

Paul, have spent 1,5 hours today reading Pete's blog. Amazing to read! Will take a few weeks to go through but very interesting.

PP cycle 2
1.6 8,000m steady

36:18.0 8,000m 2:16.1 22
7:18.9 1,600m 2:17.1 22
7:14.1 3,200m 2:15.6 22
7:19.1 4,800m 2:17.2 23
7:29.3 6,400m 2:20.4 22
6:56.6 8,000m 2:10.1 24

Felt really good and strong. Tomorrow rest then week 2!

[Slacker]

Tim: nice final 12k of the plan. Good work.
Paul and Ivo: Good steady 8k's.
Jade: Welcome!

BPP 24.2
5x1500m/3:00r row

I was targeting 2:04 pace. Happy that I was able to do that and push the last 2 reps a bit. It was hard, but I think my pacing is more flat so they feel better. This session is not as brutal as I used to think it was months ago. The first 1500m session for the BPP was ~4 months ago but only had 4 reps. My average then was @2:06.6. Improvement.

30:46.3 7,500m @2:03.0 r22
6:11.7 @2:03.9 r21
6:11.4 @2:03.8 r20
6:11.1 @2:03.7 r23
6:09.3 @2:03.1 r23
6:02.7 @2:00.9 r23

[mudgeg]

BPP 21/1

10000m. Plan says to go 2 seconds slower than PB for first 5k and then speed up to exceed PB in last 5k.

44:13.0 /10000 / 2:12.6

Another absolutely terrible row which seems to be the norm for me right now. My PB is 2:11.3 and I held 2:12.3 for 5k but was fighting it all the way and actually slowed down over the second half.

Mentally drained with my rowing at the moment, lot of political shit at work which is not helping. I appreciate all the encouragement about my improvement and potential 2k pace but don't really feel quite worthy of it. Yes, I have improved but I did start from a pretty low base indeed. Some stunning paces being posted by others on this thread for sure.

[Litewait]

BPP 24.2 5 x 1,500m r3' DF121

31:48.8 7,500m 2:07.2 28
6:23.4 1,500m 2:07.8 28 142
6:23.3 1,500m 2:07.7 28 147
6:23.2 1,500m 2:07.7 28 150
6:22.7 1,500m 2:07.5 28 154
6:16.2 1,500m 2:05.4 29 158

Wasn't that fresh since I pushed the 12k yesterday, last was 2:08.4 dropping to 2:07.2 with negative spits so not unhappy.

@ivo - keep plugging, like it.
@paul - mr. consistent
@ben - that is a 3+ second improvement in 4 weeks I guess you do like that interval now. notice I am at 28 you are at 22, you've got the power.
@gordon - so your human, I was beginning to doubt that.
@jade - welcome, try not to sink me as you fly by me on the pond.

[ChasinElk]

Welcome Jade

Mud- take a breather try some rows you've never done before with no target in mind. I always find when things aren't going my way and try to press on it's usually counterproductive.

2/18
4x1500 5MR target 1:45
1:45/29
1:44.9/28
1:45/28
1:43.7/29
Avg 1:44.6/28

2/19
12000m target 2:00
Avg 2:00.7/22

2/20
3k/2.5k/2k target 1:52
3k 1:51.6/25
2.5k 1:51.6/25
2k 1:51.5/25
Avg 1:51.6/25

[ChasinElk]

Lol @ Paul
No typo on my part that is the 4x1000m session
I think that is what I rowed ????? Lol

[Street]

If you type in google/ the pete plan click on top link, and look on the left hand side of that page
you will see his blogs, enjoy and don't just look at his pacing but how he goes about each session

Some interesting reading there actually, thanks!

Happy to have finally kicked off, now to maintain motivation

This thread is great for motivation!

I'm onto the final week now. Kicked it off yesterday with the 12km but took it easy as I'd been out climbing on Sunday and my legs were feeling it. I did the intervals last night after a session at the climbing wall and my arms were about to give up on the last couple reps! Quite pleased I beat my target though as on rep 3 I was getting tempted to bail on the session. I was going to go for it on the 30min session tonight but think I'll have an easier one!

BPP 24.2 5x1500/3' rest. Target 1:53.9
28:19.2 / 7,500m / 1:53.2 / 26
5:40.6 / 1,500m / 1:53.5 / 27
5:40.8 / 1,500m / 1:53.6 / 26
5:40.4 / 1,500m / 1:53.4 / 26
5:40.2 / 1,500m / 1:53.4 / 26
5:37.1 / 1,500m / 1:52.3 / 26

[hepting]

BPP - Day 2

6X500 - 2 min rest - 1:51.1 average. Got to start somewhere....

[Slacker]

Tim: That was over 4 months. About 1 second faster than the session 4 weeks ago. Speaking of stroke rate/power. I did the first 2 (1500s) at r20 and really felt the leg pump. Had to up the rate a bit to make sure I could finish out the set. Earlier in the plan when I got tired my rate dropped a couple spm. Now it has reversed and I increase spm to hold the same pace after tiring. Guess that means cardio has improved. Although Paul still says I rate too low.

Gordon: It's been a long plan with ups and downs but the goal posts have moved quite a bit. A "terrible" row now is much faster than the 5k row you started with 20 weeks ago and only 1 sec per split off your 10k PB. The improvements are there even if they don't show up in your times every day.
Andy: Just a couple more rows to go. Good job!
Paul: Onwards to Cycle 3. You've been working hard without breaks for some time.
Elk: Good work on those sessions.
Hepting: Not a bad start. My BPP Week 1 Day 2 was @2:11.5 average. I was in pretty bad shape. I can hold that pace for a 10k now. You will be doing great if you stick to the plan.

BPP 24.3
30' row
7152m @2:05.8 r23

Plan was to go out with a 2:08 pace for the first 6 min and then hold 2:07 pace to the halfway point. I was able to stay on track, speed up a bit over the last half, and finish tough. So, happy with the end result.

[mdpfirrman]

BPP 21/1

10000m. Plan says to go 2 seconds slower than PB for first 5k and then speed up to exceed PB in last 5k.

44:13.0 /10000 / 2:12.6

Another absolutely terrible row which seems to be the norm for me right now. My PB is 2:11.3 and I held 2:12.3 for 5k but was fighting it all the way and actually slowed down over the second half.

Mentally drained with my rowing at the moment, lot of political shit at work which is not helping. I appreciate all the encouragement about my improvement and potential 2k pace but don't really feel quite worthy of it. Yes, I have improved but I did start from a pretty low base indeed. Some stunning paces being posted by others on this thread for sure.

It happens at times. I've watched what you guys do on the BPP and it's tough. Very tough, especially it seems at the end. That 10K pace you did would be challenging for me too Gordon! I did nearly the same thing today - 45' @ 2:11.4 and I was dead tired at the end. And that was my SS day! There will be days you are drained and you don't know why and if that happens, I ease in to the row. Just let the pace happen. If I don't have it at the beginning of a row, I know it pretty quick. I'm not too proud to start out at 2:15 or so and then work my way down from there. If you're having issues with the pace, it's usually your body telling you that you're pushing it a tad too hard.

The thing I like about the full PP (and the plan I'm doing now based off of that) is that on my SS days, I just do as much as I can keeping it around UT2 or maybe lower end UT1 toward the end (usually because of lack of self control because you get bored. Gradual improvements can be seen. Last year, a SS row for me was around a 2:14 / 2:13. Now it's a 2:12 / 2:11. Not a gigantic leap but that's pretty significant. It's not a clean linear path Gordon. More like a wobbly line that gradually goes down in terms of speed.

Perhaps check your resting HR when you wake up one morning (when you're feeling pretty good). They say if you're working too hard, your RHR first thing in the AM will creep up on you. It's good to know roughly what that is. With all the cardio work you're doing, your RHR does go down. Mine when I started rowing was probably in the low 60s. Now it's in the low 50s.

Some great work going on all!