Pete Plan 2017

[IefTheChief]

Today was SS day for me - 40' @ 2:12 pace. Haven't had this happen in a while but my butt started chafing a bit at the end. Originally was going to go 50' but took 10 minutes off to make sure my bottom wasn't too sore for tomorrow. Got around 9065m in.

Had exactly the same just now. Did a 60' SS session @ 2:16.5 and in the last 20 or so minutes my bum was not happy. I paused for a sec and checked my position. I was sitting right on the front edge of the seat, was much better when I moved back in position.

Happy I burnt those easter weekend calories!

[mdpfirrman]

Today was SS day for me - 40' @ 2:12 pace. Haven't had this happen in a while but my butt started chafing a bit at the end. Originally was going to go 50' but took 10 minutes off to make sure my bottom wasn't too sore for tomorrow. Got around 9065m in.

Had exactly the same just now. Did a 60' SS session @ 2:16.5 and in the last 20 or so minutes my bum was not happy. I paused for a sec and checked my position. I was sitting right on the front edge of the seat, was much better when I moved back in position.

Happy I burnt those easter weekend calories!

I bought this for my wife a while back (and she never rows!). I might try this tomorrow for my hard row and see if it helps. I had the Swoosh pad a while back but that's too thick for me. The only complaints about this one are it's "too thin". I'd rather have something on the thin side if I'm going to use a cushion. Perhaps it's just the increase in meters since starting back on the PP. Today I felt strong on the rowing part. I'd hate to think a sore bottom would get in the way of my progress!

https://www.amazon.com/Machine-Cushion- ... tBy=recent

[sdr2017]

Hi Pete's Plan afficianados! I am rowing to recover from some health issues and low activity levels over the last few years. I started the BPP a few weeks ago and have made progress, even if I am a slowpoke compared to many of you. I am in week 6:

BPP 6.3 (7500 M)
time meter /500M s/m
33:58 7500 2:15.8 18
splits:
6:50 1500 2:16.6 18
6:45 3000 2:15.2 18
6:45 4500 2:15.1 18
6:47 6000 2:15.8 18
6:49 7500 2:16.5 18

I was dragging by the final split. This pace is fairly fast for me over the distance. When I began I was rowing 2:21 /500M, so progress is being made. Yeah!

Scott
5' 7'', 180 lb, 57 yrs

[hepting]

Hi Pete's Plan afficianados! I am rowing to recover from some health issues and low activity levels over the last few years. I started the BPP a few weeks ago and have made progress, even if I am a slowpoke compared to many of you. I am in week 6:

BPP 6.3 (7500 M)
time meter /500M s/m
33:58 7500 2:15.8 18
splits:
6:50 1500 2:16.6 18
6:45 3000 2:15.2 18
6:45 4500 2:15.1 18
6:47 6000 2:15.8 18
6:49 7500 2:16.5 18

I was dragging by the final split. This pace is fairly fast for me over the distance. When I began I was rowing 2:21 /500M, so progress is being made. Yeah!

Scott
5' 7'', 180 lb, 57 yrs

Scott,

Welcome aboard! Looking forward to following your progress. Nice job on the 7500 - and clearly chopping 6 seconds off your avg shows great progress, I suspect there is a lot more to come. I am on week 8 - but if you use RowPro let me know maybe we can join up on occasion.

[Rowan McSheen]

Afternoon chaps.

Hept: aye, little by little, 0.1 of a second here, 0.1 there, it all gradually adds up ...

Welcome Scott! You call yourself a slowpoke but those times are not so shabby ... I'm no speedster myself. I'm also on the BPP and the key seems (to me at least) to be easy and consistent on the steady rows, let 'er rip on the short intervals, and somewhere in between on the endurance intervals

Speaking of which ... BPP week 10 session 2: 3 x 2000m / 4min rest, instrux: 1 sec faster than in week 6 and a bit faster on the final rep. Therefore target 2:05.x.
2:05.0 @ 25 spm
2:05.0 @ 25 spm
2:03.9 @26 spm
Kept an eye on pace and spm throughout to avoid running away with myself and gave it some extra but not flat out for the last rep. Sweating freely at the end and feeling exerted but not a quivering wreck so that seems about right.

[mdpfirrman]

I'm going to drop of this thread for at least the next couple of weeks. I was within the final two optional sessions of completing the entire BPP (every session including the optionals)' when I fell sick. I've got rid of the virus I had but it has knocked me back and even though I now feel fine the remnants are hanging around. I have done a couple of 10k SS rows at a very slow pace and think I will just see the C2 year out doing those and logging some metres.

Plan to rejoin with a cycle of the full PP and then perhaps a 2k test.

Good luck to all, I shall be watching you and plan to rejoin the fun in a couple of weeks.

Gordon, don't be a stranger. I've enjoyed watching your progress and you're a joy to have on the thread. Keep up the SS work and I hope you feel better soon. We'll miss both you and Tim while you guys are recovering!

[mdpfirrman]

Scott, great to have you. Part of the reason I started the thread in the first place is when I was new (2 or so years ago), the first time I joined in on the forum was on a PP thread (started by Glenn, Jack, Dean and some others). They were very kind and gracious answering a lot of my "newbie" questions. I stayed true to the PP for nearly 3 or 4 months (by the time it was all said and done I had done the most rotations of anyone, even being a newer rower). I was (and still am) just a bit better than average. That's OK. I improved a lot and when I went to close down the thread, people (that were lurking) had been paying attention to my training and improvements and didn't want the thread to end.

Last year (Fall of 2016), I was encouraged to start a new thread. We had people with top 5 speeds in the world to the current Australian record holder (for the 65 and over division) doing the plan together - all levels and abilities. From guys doing 2:20 paces down to guys doing the 4 X 2000 all in the 7:30s (and some lower). It's all about personal improvement and making a few online friends. It's also fun to be doing something that's a bit of a quirky sport with others that understand (because trust me, in my gym, they all think I'm "that odd guy that's always taking up the rower...").

The other reason I love this thread is you don't have to post your times in the "What workout have you done Today" thread. That thread has a lot of guys that are world class and it's pretty intimidating for the average rower like me (and a lot of newer rowers). The BPP is a fantastic starting point.

Welcome, glad to have you! I'm going to be only doing two rotations this time (and possibly a 2K test). I'll do 3 rotations closer to my racing season in the Winter. You guys will be the ones that keep this thread going.

[hepting]

Scott, great to have you. Part of the reason I started the thread in the first place is when I was new (2 or so years ago), the first time I joined in on the forum was on a PP thread (started by Glenn, Jack, Dean and some others). They were very kind and gracious answering a lot of my "newbie" questions. I stayed true to the PP for nearly 3 or 4 months (by the time it was all said and done I had done the most rotations of anyone, even being a newer rower). I was (and still am) just a bit better than average. That's OK. I improved a lot and when I went to close down the thread, people (that were lurking) had been paying attention to my training and improvements and didn't want the thread to end.

Last year (Fall of 2016), I was encouraged to start a new thread. We had people with top 5 speeds in the world to the current Australian record holder (for the 65 and over division) doing the plan together - all levels and abilities. From guys doing 2:20 paces down to guys doing the 4 X 2000 all in the 7:30s (and some lower). It's all about personal improvement and making a few online friends. It's also fun to be doing something that's a bit of a quirky sport with others that understand (because trust me, in my gym, they all think I'm "that odd guy that's always taking up the rower...").

The other reason I love this thread is you don't have to post your times in the "What workout have you done Today" thread. That thread has a lot of guys that are world class and it's pretty intimidating for the average rower like me (and a lot of newer rowers). The BPP is a fantastic starting point.

Welcome, glad to have you! I'm going to be only doing two rotations this time (and possibly a 2K test). I'll do 3 rotations closer to my racing season in the Winter. You guys will be the ones that keep this thread going.

Mike - thanks for the little history there - happy you have kept up the tradition. I agree - times are irrelevant its really about personal improvement and the motivation from sharing the experience with others. In many ways the rower pulling the 6:15 2k is going through the same pain and mental challenge as the one pulling an 8:30 assuming they are both giving their all.

Last night did workout #2 for BPP week 8. Based on the workout write-up I used my last 2k interval (3x2k) time as a target which was ~1:54.9 - Felt pretty good and was able to pick it up a bit each interval. As I move forward I do find I recover more during the rests. I am struggling a bit on the weight loss front - but sticking with it and hoping to see some better progress soon.

One question - I always try and sprint during the end of all my workouts - last 150-200m or so. On intervals I only do it on the last one.. tend to try and stick with whatever pace goal I have and stay steady. Anyone think you should wind it up at the end of each interval?

4X1500 3 min rest

#1: 1:54.1 avg pace
#2: 1:54.0
#3: 1:53.7
#2: 1:52.7

[mdpfirrman]

@ Dyson - you're an odd one to give advice to. You're in better cardio shape (out of shape for you) than I've probably ever been in my life. To answer your question (just my two cents), I'd say why bother speeding up every interval (even if you could)? On intervals, you're supposed to be going as fast as you can sustain for the number of intervals at that distance. If you sped up each interval at the end, that would (by definition) be implying you had more to give each interval (and were holding back). So I would think an even pace up until the last interval and then go for it. The last interval should tell you if you need to challenge yourself more the next time. If you don't have anything left to sprint, your pacing was very challenging for you (and correct). If you have a ton left in reserve, you went out conservative. If you crash and burn, you went out too fast.

On the other side, I see no problem (with you) ending your SS work with a sprint. The purpose of the SS (for most like me that need to vastly improve cardio) is to build a cardio base. I wouldn't recommend a sprint for guys like me working to improve their cardio. Your cardio, on the other hand, is already pretty strong (and I remember right you're only rowing 3 times a week).

I read a really interesting article yesterday on some Olympic rowers. It was found their heart size was double the average person (even accounting for their size / weight). Doctors were stunned. Even with the enlarged heart, the docs figured out they were not at any more risk for heart disease. Rowers, by the way, enlarge their hearts probably more than any other endurance sport (at least from what I've read). These physiological changes take years. Guys like you, Dyson, have physiological adaptations that someone like me (not having taken care of myself for years) won't have.

[mdpfirrman]

From the log today. Went out to the car, battery was dead (had left my lights on last night). Had to jump it and didn't have time for the lift prior to the row. That makes a huge difference. No warm up. Cold row. From the log:

Did a PP "Hard Row" today - 5K (no lift today prior)

1000 / 1:58.9 / 25
2000 / 1:59/1 / 24
3000 / 1:59.4 / 24
4000 / 1:59.7 / 24
5000 / 1:59.1 / 24

5000 / 1:59.2 / 24 Avg.

Bottom still sore a bit. Got off to late start (car issues). Didn't do the lift in advance as I didn't have time.

End of log.

Certainly wasn't blazing fast for me (and still challenging) but I went out at a pace I thought I could sustain. Was a bit tired. It's been nearly a month since my Joey (our dog) passed. We were asked if we were interested in taking in two puppies. The mom was saved right before she was put down in KY (in this particular kill shelter, they kill pregnant dogs first - I know, horrible to think about). A local rescue association saved this Beagle mix mom and we got two of her seven puppies. The mom (only one yrs old herself) has already been adopted! I was up half the night - but it's all fun! They think they are half Great Pyranees. Only 13 weeks old now -- could be big. We have a Beagle mix that's our alpha dog that wants to mother every animal we have. With the real mom being gone, the rescue people thought we'd be the perfect home keeping two of the pups together. Pretty cool but exhausting. My rowing times might suffer a bit!

[calalli]

Good work everybody - it is encouraging to see so many on the BPP here. Mike, I rowed strapless for about two weeks soon after starting out, it did seem to help with my form. I think it is a good idea to at least do it during warmup going forward.

4/19 BPP 4.3 6500M - I was pleased with this effort, I wanted to pace 2:14.8 and be consistent. It is the most consistent row I have had yet
29:12.0 6,500m 2:14.7 143 791 22

Time Meters /500m Watts Cal/Hr s/m HR

5:51.3 1,300m 2:15.1 142 788 23 132
5:49.7 2,600m 2:14.5 144 795 22 135
5:50.5 3,900m 2:14.8 143 791 22 140
5:50.6 5,200m 2:14.8 143 791 22 142
5:50.0 6,500m 2:14.6 143 791 22 145

4/20 BPP 4.4 6000M - I picked the 25th percentile on ranked 6000M and set my goal at 2:13.5 pace. I ended up trying to stay at 150W, a new approach for me

Time Meters /500m Watts Cal/Hr s/m
26:34.4 6,000m 2:12.8 149 812 23
8:53.1 2,000m 2:13.2 148 809 24 134
8:50.8 4,000m 2:12.7 150 816 23 141
8:50.5 6,000m 2:12.6 150 816 23 147

[hepting]

From the log today. Went out to the car, battery was dead (had left my lights on last night). Had to jump it and didn't have time for the lift prior to the row. That makes a huge difference. No warm up. Cold row. From the log:

Did a PP "Hard Row" today - 5K (no lift today prior)

1000 / 1:58.9 / 25
2000 / 1:59/1 / 24
3000 / 1:59.4 / 24
4000 / 1:59.7 / 24
5000 / 1:59.1 / 24

5000 / 1:59.2 / 24 Avg.

Bottom still sore a bit. Got off to late start (car issues). Didn't do the lift in advance as I didn't have time.

End of log.

Certainly wasn't blazing fast for me (and still challenging) but I went out at a pace I thought I could sustain. Was a bit tired. It's been nearly a month since my Joey (our dog) passed. We were asked if we were interested in taking in two puppies. The mom was saved right before she was put down in KY (in this particular kill shelter, they kill pregnant dogs first - I know, horrible to think about). A local rescue association saved this Beagle mix mom and we got two of her seven puppies. The mom (only one yrs old herself) has already been adopted! I was up half the night - but it's all fun! They think they are half Great Pyranees. Only 13 weeks old now -- could be big. We have a Beagle mix that's our alpha dog that wants to mother every animal we have. With the real mom being gone, the rescue people thought we'd be the perfect home keeping two of the pups together. Pretty cool but exhausting. My rowing times might suffer a bit!

Does this qualify as the "dog ate my homework" for erg performance excuses??

[mdpfirrman]

@ Cali - nice work! Step by step improvements!

@ Hepting - Yes it does! Actually, my times on the hard row have been so piss poor lately, perhaps I need to have less rest. This was actually an improvement! More likely I've been overworking myself on this day and just doing the 5K semi-hard (very doable) was a smart tactic. If I hadn't had a dead battery, I probably would have lifted, been only able to do 2K and felt miserable about my workout. So the dog eating my homework helped me!

[IefTheChief]

Good evening all, reporting PP cycle 4, W1D3, 5x1,500m/5'r. Target from cycle 3 is 2:09.0

31:33.2 7,500m 2:06.2 24
6:25.8 1,500m 2:08.6 23
6:25.8 1,500m 2:08.6 23
6:25.7 1,500m 2:08.5 23
6:25.4 1,500m 2:08.4 24
5:50.5 1,500m 1:56.8 27

The target pace is too slow by quite a bit, and I have been working hard in the last cycles to get the times down substantially. Took off 2 seconds last cycle and 3 the cycle before, but the session is still too easy and the intervals boring. The 2:06.2 for next cycle is still too slow, should be just under 2:00 is my feeling. Will get there eventually!

[optimuswolf]

Evening all. Ivo your targets will come down fast enough - better to put the Kms in than find it too tough and drop out of the programme. Welcome to the new guys - this place is great for motivation and advice.

Mike - you are just one good-hearted man. more power to you.

Update

18/4 SS 8k (emphasis on slow SPM and also on reducing pressure on my knees at the start of the stroke as I've noticed a bit of dull pain as I'm upping the Kms)

33:49.1 8,000m 2:06.8 21

Not bad. Pace was slower than usual but I am putting in the effort to improve my technique. When I get chance I'll post a video for comment as I'm sure there is still lots wrong.

20/4 4x2000 5r Target 1:58.5

31:25.4 8,000m 1:57.8 26
7:53.6 2,000m 1:58.4 25
7:52.5 2,000m 1:58.1 26
7:51.6 2,000m 1:57.9 26
7:47.7 2,000m 1:56.9 26

Again not bad - really tough workout though - the hardest yet and I'm feeling it now. Hoping to go sub 19:40 when I do a 5k test in a week or so.

Brisk run tomorrow