Pete Plan 2017

[calalli]

Dietmar - nice 60Min effort. Also I like the idea of a SS strapless and I think I will do that tomorrow
Stu - 1500 intervals are no fun I am finding out. You seem to be paying much attention to HR lately, which I keep messing up until I see I am way over the threshold. Keep us informed on your DF findings. I have played with it a bit during warmups but seem to be most comfortable around 112 and set it there before I start a session.
Scott - I am a week behind you in the BPP. I get a sense of what is to come from your updates; it sure is getting tougher.
Street - Like Mike said ... I dream of the day I can sound unhappy with a sub 2 min pace on 5K You earned that BBQ

On weight loss. I have now lost 44lbs (20K) since I started my latest efforts, just over half way to my goal to drop from 263 to 180. I have been a yo-yo dieter every year since about 2005. I find that the hard part is staying active after illness or injury. Once I stop exercising I then let the eating habits return to my old ways. This time I plan to get to 200 lbs and kind of pause, resume a more normal ( for me ) diet and really take the last 20lbs slowly. Hopefully I can transition into a maintenance program that way. Mike - I really like to read about your weight loss because it seems that you have been able to transition, I keep dropping the ball there. My hope is that I continue to enjoy the rowing machine and I stay with it as a hobby and not come to see it as a task, which will help me get back to work after the inevitable downtime from injury or illness.

anyway -
11/5/17 BPP 7.4 6000M - aim for same pace as 8000 earlier this week with lower rate so 2:11.5 @ r21. I did it but my HR is getting to high - I really backed off to keep it where it was
Time Meters /500m Watts Cal/Hr s/m
26:12.6 6,000m 2:11.0 156 836 21
8:39.6 2,000m 2:09.9 160 850 22 145
8:43.3 4,000m 2:10.8 156 836 21 150
8:49.6 6,000m 2:12.4 151 819 21 155


12/5/17 BPP 7.5 3x1500 3'r - aim for a pace 1 sec faster than 2K intervals last week with consistent pace so steady 204.4 - I really started to fall off the last split but pushed the last 500M of that to finish ok
Time Meters /500m Watts Cal/Hr s/m
18:34.9 4,500m 2:03.8 184 932 26
6:13.6 1,500m 2:04.5 181 922 25
6:13.0 1,500m 2:04.3 182 925 27
6:08.3 1,500m 2:02.7 189 950 27

[jackarabit]

@ Ivo W:

Here's an alternative to PP for weight loss-directed training: https://indoorsportservices.co.uk/weigh ... ulate=true

The group-training component (daily feedback, advice, mutual encouragement) is missing. Does not exploit the latest toys of data recording, presentation, interpretation. Form your own group and develop your analytical tools with the plan as a test bed/substrate.

[ChasinElk]

Rib- that pyramid is tough you slam right up against a wall. I've overestimated it before as well. Way to stick it out and finish the workout

Solid work by all

Great job on the weight loss cal..keep at it you will reach your goals

5/13 2k Test

2k@ 1:42.3/28 6.49.2
500 1:42.1/28
1000 1:42.0/28
1500 1:42.1/28
2000 1:43.0/31

A little disappointed in the way I rowed my splits. My GP was 1:42.0 which I came pretty close but my first 1000m was split was 1 second faster that what I intended it to be and my last 500 was slower than intended.

So with that I'm happy that after 12 weeks of the PP I took 5 seconds of my 2k. Not sure what the typical rate of gain is for a relative newB rower???

So with that I'm shifting my training a bit

Saturday's
8x500 ( week1) 4x1000 (week 2) followed by weight training

Sunday
60 minute level4 as per the wolverine plan

Monday
4x2k (week 1) 3k/2.5k/2k (week 2)

Tuesday
Lifting

Wednesday
4x10' or 50' level 4

Thursday
10000m Push/ lifting

Friday
SS Row add 500m/week keeping pace the same

[rlboyles]

So I rowed a 6:57.3 2000m test today. This was an in-training test as my 6th workout of the week. My intention was to see where I was in my training at this point.

I've just finished the 2nd week of my 2nd cycle of Pete Plan. After my 3rd week, and a taper week I will go for it full on!

My previous PR was 7:11 last July. This is my first test since that date.

Being in the conversation on this forum has been a great encouragement for me. Much appreciated! I am motivated to continue to improve. I feel like I am on the cusp of some really big gains. Gotta stay hungry!

[mdpfirrman]

@ ChasinElk (Jason) / rlboyles - you two are fast, fast, fast. I have a feeling that's not nearly as low as both of you will end up, even though the PBs are huge gains. 5 seconds is a gigantic leap and, what, 13 seconds was it rlboyles? I was over the moon on 11 seconds on my current PB that I set two years ago now (nearly tied it this year but not quite).

Elk - I like your plan. Just don't feel like you absolutely can't deviate from it. Just be very patient with the L4 stuff. Those are very hard workouts. Don't hesitate to keep it at 16 to 18 for a while. If you're overworking, substitute a SS row for a L4 or do less intervals if you want. I'll be joining you on more meters soon.

Cali - nice work on the intervals! Excellent results on the weightloss. I'm glad you like the rowing. There are other things to layer in if you start to get bored. Look at the amount of data that Dietmar / Greg are talking about. You can also join monthly competitions, prepare for a race (my main reason for training is Winter racing) or whatever you enjoy. I think you mentioned you have RowPro, which is awesome.

Stu - Try the strapless just for warmup or cooldown and ever so gradually work it in.

Dietmar - nice 500s! I started back today on that workout.

PP W1D1
500 / 1:48.8 / 28
500 / 1:48.2 / 29
500 / 1:47.8 / 30
500 / 1:47.5 / 29
500 / 1:47.9 / 30
500 / 1:48.0 / 29
500 / 1:51.2 / 29
500 / 1:49.6 / 29
4000 / 1:48.6 / 29 Avg.

Told myself at home I should probably start at 1:50 to slowly work back into it. I suck at keeping to plans... Seventh rep was awful, 8th was just a bit better. Did 2 hours of yardwork after and then grilled out chicken for 9 people. Trying to get in a light lift tonight.

[Rowan McSheen]

Elk/rlboyles: excellent stuff on the 2k's! To take 5 seconds off is something, 14 is something else ... that's 3 sec + faster per 500m. Impressive!

For me today, BPP week 12 optional 4th session: 8000m, Pete says to rate down to 22 or so but I already do ss's at 20 so I rated up to 22/23 to see how it went but keeping in UT2, so still easy aerobic. Started at 2:09-ish but slowed to 2:13-ish in the final 2k to maintain hr. End result 2:10.4 so I'll aim for 2:11 next time. Workout felt okay with the new higher drag factor and the time seemed to go by quicker (top tip: row faster, finish sooner!)

[Street]

So I rowed a 6:57.3 2000m test today.

Good work dude! Sub 7 is my next target..

Told myself at home I should probably start at 1:50 to slowly work back into it. I suck at keeping to plans... Seventh rep was awful, 8th was just a bit better. Did 2 hours of yardwork after and then grilled out chicken for 9 people. Trying to get in a light lift tonight.

So much for easing back into it slowly, quite a come back!

PP 2.1 Pyramid. Target 1:48.4
14:25.0 / 4,000m / 1:48.1 / 27
0:54.0 / 250m / 1:48.0 / 28
1:48.2 / 500m / 1:48.2 / 28
2:42.1 / 750m / 1:48.0 / 27
3:36.6 / 1,000m / 1:48.3 / 27
2:42.5 / 750m / 1:48.3 / 27
1:48.3 / 500m / 1:48.3 / 27
0:53.3 / 250m / 1:46.6 / 28

Quite pleased with that today, felt like I'm back on form a bit more and find these sessions quite fun. I needed every last second of the rest periods though! I've been talked into doing the Welsh 3000s challenge in a few months so I'm going to start upping the metres on the days in between now to try and increase the amount of work I'm doing per week.

(top tip: row faster, finish sooner!)

This is why I hate doing timed pieces instead of distance pieces!

[mdpfirrman]

@ Stu - nice SS work. My pace today was roughly the same but it seemed harder than it should have been!

@ Andy - you know you're in trouble when you're finding the sprint intervals "fun". Nice work!

SS today for me. Was going to do 50' but got to the gym a bit late and wasn't struggling but was kind of tired from yesterday so I settled a bit for 45'. Did a 2:12.3 pace but that included two quick towel offs. I hate to wear a headband, but I'm having issues with having to stop SS rows a couple of times to get the burning sweat out of my eyes! Might have to consider it.

[Rowingdad1]

Hi folks,
It's been a while since I last posted here although I have been lurking occasionally. I couldn't log in to the forum for a while for some reason.
I have been erging (mostly distance) and also cycling. I had my bike stolen and ended up making an insurance claim and with a bit of extra cash from me managed to get a decent replacement which has been nice to get used to. It was a real pain to have the last one stolen and there seems to be a real plague of bike thefts in my city.

Anyway high time for another round of PP!
Today: 8 x 500; 3 min 30 sec rest.
Aimed at bettering my previous 1-45.8 a couple of months ago.
Pretty pleased with the piece as a return to the world of lactic and fatigue and finding the mental application to get it done!
Result: avge split 1-44.3
1. 1-45.5
2. 1-45.1
3. 1-44.4
4. 1-44.0
5. 1-43.9
6. 1-44.5
7. 1-44.3
8. 1-42.5

[ChasinElk]

Thanks mike appreciate the advice as well- did the 60' L4 Sunday (176,180) going to follow the pattern and add 4 strokes per workout

Nice job going sub 7 rib!!!!

Keep up the hard work all

[mdpfirrman]

@ Kevin - nothing makes me feel more inferior than your numbers / paces @ 60 years young! Impressive! You're getting closer to sub 7 again. If you reach sub 7 when you're over 60, that's rare company you have at that pace. I hope you get back close to your PBs from years ago. I'd love to see you do a 6:50 again.

@ Jason (Elk) - I hope you make use of the forums still. At this point, I'd move over to the "what was your workout today" forum for you. That forum has a lot of guys that are a lot more serious athletes than me (more like you). I think they could offer you great advice. You're such a beast on your workouts that guys like Henry, Remi, Glenn, Dean, Armando and many others that both lift and row can help give you recommendations as to what helps them get better. I also hope you consider indoor racing at least once a year. You and rlboyles (and Kevin too). Too much talent not to race. For that matter, everyone should consider an occasional race. It helps you just to focus your training more and they're fun too. Great experience. I've only done two races so far but this next year I may do two or three for the fun of it.

[mdpfirrman]

Did the 1500 X 5 today. Didn't know what to expect. Better results than I expected. Nice to see a negative split at the end (even if just slightly).

PP W1 D3 (1500 X 5)
1500 / 1:58.4 / 24
1500 / 1:57.3 / 25
1500 / 1:57.5 / 24
1500 / 1:57.3 / 25
1500 / 1:56.3 / 25
Avg 1:57.3 / 24

[hepting]

So after a short erg break due to travel - I did Week 11 workout #2. A couple of seconds faster per rep than my 7 rep attempt a few weeks back - so pleased. I did not warm-up due to time constraints which did impact me early on. The last few did hurt - and I did try and sprint hard on #8, so I think this is close to max effort.

8X500 (2min breaks)

#1 - 1:45.6
#2 - 1:45.2
#3 - 1:44.6
#4 - 1:44.6
#5 - 1:44.7
#6 - 1:44.6
#7 - 1:44.7
#8 - 1:44.4

[calalli]

While work has not interfered with my rowing, it has kept me from following things here lately. Good work to all.

14/5/17 30 min SS - really tried to focus on pushing not pulling and keeping HR down
Time Meters /500m Watts Cal/Hr s/m
30:00.0 6,386m 2:20.9 125 730 20

15/5/17 BPP 8.1 8500M - guidance is to match pace of last 8K so 2:11.7 - was close but kept HR down in UT1 for the most part
Time Meters /500m Watts Cal/Hr s/m
37:24.1 8,500m 2:12.0 152 822 21
7:32.1 1,700m 2:12.9 149 812 22 138
7:31.2 3,400m 2:12.7 150 816 21 142
7:28.4 5,100m 2:11.8 153 826 21 144
7:29.1 6,800m 2:12.0 152 822 21 147
7:23.4 8,500m 2:10.4 158 843 21 151

16/5/17 BPP 8.2 4x1500M 3'r - plan was to match pace of 3x1500 last week 2:03.8 - was pretty happy with the session as I varied stroke rates a bit to experiment
Time Meters /500m Watts Cal/Hr s/m
24:27.9 6,000m 2:02.3 191 956 25
6:10.6 1,500m 2:03.5 186 939 24
6:08.1 1,500m 2:02.7 189 950 22
6:05.2 1,500m 2:01.7 194 967 28
6:04.1 1,500m 2:01.3 196 974 26

[mudgeg]

Just thought I would check in again after a period of absence from this thread. I have had about six weeks since I finished the BPP on 1 April, during which time I was sick with flu for about two weeks and then have been through a period of extreme workload (about 12 hours plus per day) which has left no time for rowing. Despite that I have clocked about 100000m of fairly slow SS work.

I did 12k yesterday (in 2 x 6k) at about 2:13 pace which is just a bit better than my 12k straight BPP so feel as though I am just about ready to come back.

The question is, should I launch directly into the PP or maybe do two or three weeks of the end of the BPP again? My intention before I got sick and busy was to do say one three week cycle of the PP after the BPP and do a 2k test. Any advice welcome.