Pete Plan 2017

[JerekKruger]

@Derek - a million metres!? My log card is on about 350k at the moment.

@Marius - nice Pyramid. Pete's admittedly rough and ready pace recommendations suggest you should be able to pull that pace for a 2k so I think sub 6:20 is well within your reach.

Pete Plan 1.1: 8x500m/3:30r
1:40.8 at 32SPM, HR 173
1:41.2 at 30SPM, HR 178
1:41.4 at 30SPM, HR 180
1:41.0 at 30SPM, HR 182
1:41.1 at 31SPM, HR 183
1:40.7 at 32SPM, HR 185
1:40.5 at 32SPM, HR 187
1:35.5 at 35SPM, HR 190
Average: 1:40.2 at 31SPM
Rest: 2799m

I am pretty pleased with this session. My goal had been a conversative (based on my 2k) sub 1:42 and until the fifth interval I deliberately kept some energy in the tank to make sure I could maintain this across all intervals, but I realised going into my sixth interval that I could go faster and my last one proved that I definitely have more in the tank. The main reason I am pleased though is that as well as beating my last effort on this session by 2s/500 I managed not to blow up at the end (last time my seventh interval was slower than my goal and my last one was hardly below it) and even managed a pretty fast final interval. My heart rate also rose more slowly than last time (although it reached a higher max).

Next time I do this session I'll hopefully go sub 1:40.

After this I did the CTC

200m 33.1 at 49SPM

I set my DF to 180 rather arbitrarily and I actually managed to get the erg to jump during the recovery, which is not a good thing. I might have another go at this some other time.

[JerekKruger]

Pete Plan 1.2: 45mins semi-strapless
9:00 2209m, 2:02.2 at 20SPM, HR 152
18:00 2205m, 2:02.4 at 20SPM, HR 156
27:00 2175m, 2:04.1 at 20SPM, HR 157
36:00 2143m, 2:05.9 at 20SPM, HR 158
45:00 2174m, 2:04.1 at 21SPM, HR 168
Total: 10905m, 2:03.7 at 20SPM, average heart rate 158

My heart rate was rising really slowly at the start of this piece, so I upped my pace compared to my previous 45 minute steady state rows. The rise at the end is due to me upping to pace to make sure I hit 10900m, otherwise I barely ever went above 160. Next time I do this piece, I'll try to row at a steady 2:04 throughout and see how my heart rate reacts to that.

It's semi-strapless because I rowed the first 15 minutes with straps on, then for whatever reason I noticed and took my feet out of them for the remainder.

[-marius-]

@JerekKruger - A couple of nice workouts there Are you going to use an online coaching service?

W2.2 - Steady state. Had to do intervals today with 1 min off the seat as I'm still struggling to sit longer than 15 minutes. Very annoying..
3x3250m/1:00r
Summary:
Time Meters Pace Watts Cal/Hr S/M
36:55.2 9,750m 1:53.6 239 1120 20

W2.3 - 4x2000m/5:00r
Did not have any target pace from the last time, as I had to put the handle down after 3rd interval due to not feeling well.
Decided to start with 5K PB pace and negative splits from there.
Time Meters Pace Watts Cal/Hr S/M
27:04.5 8,000m 1:41.5 334 1449 31
6:49.8 2,000m 1:42.4 325 1419 29
6:48.9 2,000m 1:42.2 328 1426 30
6:48.0 2,000m 1:42.0 330 1433 31
6:37.7 2,000m 1:39.4 356 1524 34
r2,006m

[mudgeg]

@Rowan McSheen. Stu, good to see you back. I haven't posted here since the beginning of June but have been following in the background. A very busy period of work for me has ended so I am now considering coming back on either the PP or perhaps a few weeks of the BPP beforehand. I have been steadily rowing though, mostly distance work with a few endurance and speed intervals in between. Times are not as good as the best of my former BPP times but not anything like as bad as my pre-BPP, so I haven't lost it all.

[JerekKruger]

@Marius - no I'm getting some face-to-face coaching from a former lightweight world champion that Pete put me in touch with. I'm having my first meeting with him next Wednesday which I'm looking forward to.

That 4x2000m is very impressive. I suspect your 5k PB is beatable.

@Gordon - welcome back

Pete Plan 1.3: 5x1500m/5:00r
5:28.1 (1:49.3 average) at 27SPM, HR 178
5:27.6 (1:49.2 average) at 27SPM, HR 184
5:27.2 (1:49.0 average) at 27SPM, HR 186
5:26.0 (1:48.6 average) at 27SPM, HR 188
5:23.7 (1:47.9 average) at 29SPM, HR 190
Average: 1:48.8 at 27SPM
Rest: 2150m

The joys of a good pacing strategy. I recently read a description of how Xeno Müller paces a 2k TT and I used the same basic strategy on rowing these intervals. I start with a racing start consisting of four or five shortish strokes at a high SPM to get my pace down then lengthen my stroke out until it's full length. This usually sees me hit ~100m with an average split of 1:38 or so, and I then proceed to row slightly above my target pace (in this case I was aiming for sub 1:50, so I rowed at 1:50/1:51ish) until my average split is approaching my target (around the 800m mark for me). I then upped my pace to 1:50 with the odd 1:49 and held it then until around 300m to go, where I upped it again to consistent 1:49s with the odd 1:48, then pushed the final 100m to 1:45ish. This strategy really helped me get through these intervals and I actually used a (significantly shortened) version of it for the 8x500m on Tuesday as well.

Anyway, I'm really pleased with this session. I wasn't sure I could even go sub 1:50 so beating that by a significant margin feels good. I'm going to try for sub 1:50 on the 4x2000m next week, although it's by far and away my worst workout of the Pete Plan so I'm not looking forward to that.

[mdpfirrman]

@Rowan McSheen. Stu, good to see you back. I haven't posted here since the beginning of June but have been following in the background. A very busy period of work for me has ended so I am now considering coming back on either the PP or perhaps a few weeks of the BPP beforehand. I have been steadily rowing though, mostly distance work with a few endurance and speed intervals in between. Times are not as good as the best of my former BPP times but not anything like as bad as my pre-BPP, so I haven't lost it all.

Fast, fast times being put out on here. Gordon, Stu -- good to see you both! Great work on the 2K time also Jerek!

Just a quick update. I'm nearing completing of my volume meters for the past 12 weeks (I'm at around 870K on the season so far). Just bought a C2 and expect that to go up a bit now. I might come back in the next couple weeks and do a round or two of PP just to see where I am now. This is the kind of volume I did before I tested last September and was on track for around a 7:15 (perhaps lower, more like a 7:10) and never tested (ended up getting sick before my Feb race 3X and still managed a 7:19 to tie my PB). Been averaging around 55K to 60K a week. Was hoping for more than that actually, but it's still been the highest meters I've ever done. Around 20% more than I've ever done before and managed to keep that up for 3 months. The last time I did really well at the PP, I had put in like 190K, 200K, 240K, 190K in the months preceding it. I'm doing roughly 260K, 250K and this month 250K again. I'll finally (perhaps) figure out if the increased volume is what help me do so well last Fall. I was 2 full seconds better on most of the PP intervals then.

My goal is to crack 7:15 minimum by the year's end and creep closer to my longer term goal of sub 7 by age 55. I have lost some pounds, which probably won't help. I'm at a true 185 now (83 kg).

[JerekKruger]

@Mike - thanks, I was pretty chuffed with the result. It'll be good to have you back in this thread if/when you do decided to return to the Pete Plan

[JerekKruger]

Pete Plan 1.2: 45mins strapless
9:00 2177m, 2:04.0 at 19SPM, HR 151
18:00 2164m, 2:04.7 at 19SPM, HR 153
27:00 2160m, 2:05.0 at 19SPM, HR 156
36:00 2171m, 2:04.3 at 19SPM, HR 158
45:00 2160m, 2:05.0 at 20SPM, HR 159
Total: 10832m, 2:04.6 at 19SPM, average heart rate 155

Further refined my new steady state pace here, and I'm pleased with where my heart rate was for this piece.

[jans]

Hi guys!

I'm back from Sweden and restarted the BPP again.

BPP 1.1: 5000m

Splits
Time Meters Pace Watts Cal/Hr S/M HR
21:35.6 5,000m 2:09.5 161 853 22 173
4:16.4 1,000m 2:08.2 166 871 20 159
4:17.1 2,000m 2:08.5 165 866 21 171
4:20.3 3,000m 2:10.1 159 846 22 175
4:22.8 4,000m 2:11.4 154 830 22 176
4:18.9 5,000m 2:09.4 161 855 23 185

So went under 2:10.0 and did -52 sec from my previous 5k, consistent pace and s/m + finally had the feeling I was doing the power in the drive. Condition has to improve though, but that will come with exercising. Long way to go, but step by step

PS: I did buy and try the "Bear Grip" to cover hands; is indeed somewhat more tiring on the hands and forearms because it makes your grip a bit thicker/opener, but not having to deal with sore hands beats that, so will keep using them i guess

[barrec]

Gosh, what great sessions you've all had! It's hard to keep up . I work in schools and my summer is over, so my posting will be more sporadic than it has been (though I try to read every day).

PP 3.3.1 - 4x1000m, 5' rest - Goal: 1:47.0
Time Meters Pace Watts Cal/Hr S/M
14:10.2 4,000m 1:46.2 292 1302 29
3:33.8 1,000m 1:46.9 287 1285 29
3:33.4 1,000m 1:46.7 288 1290 29
3:32.9 1,000m 1:46.4 290 1297 29
3:30.1 1,000m 1:45.0 302 1338 30

I again pushed myself to meet a more challenging goal than what the previous session suggested (1:48.3) and it paid off. I tell you what, my body was sore the next day, but it was worth it. Since my 2K goal is 1:45.0, I wanted to inch my way toward 1:46.0 on this interval and flew past it at the end. I think I'll be ready.

PP 3.3.3 - Waterfall - Goal: 1:52.0

Time Meters Pace Watts Cal/Hr S/M
27:57.0 7,500m 1:51.8 250 1161 27
11:12.0 3,000m 1:52.0 249 1156 27
9:19.9 2,500m 1:51.9 249 1157 27
7:25.1 2,000m 1:51.2 254 1173 28

Similarly, I pushed myself way past what the suggested goal was (1:54.3) because I'm hoping to row a 1:51.0 5K soon, too, and thought this would indicate whether or not I'm ready. And I think I am. Though it was definitely taxing, I was very happy with how comfortable I felt throughout the whole piece. I embraced the 27SPM instead of worrying I'd tire my arms out by pulling harder each rep, when in fact I've found I tire my body/core out more quickly with higher stroke rates.

Anyway, happy to to be finishing strong. Since my schedule is busier than it has been, I'm using this as an opportunity to 'taper' a bit prepping for the TTs next week. I took a day off yesterday, another tomorrow, a SS, then TTs.

[derico]

Edging towards my 7:30 2km milestone:

Attempt #1 Wednesday evening - went well under target 1:53 pace for 1400m then HD due to a lack of air and belief.
Attempt #2 Thursday evening - better pacing but left something in the tank:
Time Meters Pace Watts Cal/Hr S/M
7:32.8 2,000m 1:53.2 241 1129 26
1:53.6 500m 1:53.6 239 1120 26
1:54.1 1,000m 1:54.1 236 1110 26
1:53.9 1,500m 1:53.9 237 1114 26
1:51.2 2,000m 1:51.2 255 1175 27

Attempt #3 Friday evening - going for incremental improvement...and getting used to the discomfort!
Time Meters Pace Watts Cal/Hr S/M
7:31.2 2,000m 1:52.8 244 1138 25
1:52.3 500m 1:52.3 247 1149 26
1:53.2 1,000m 1:53.2 241 1129 25
1:53.7 1,500m 1:53.7 238 1118 25
1:52.0 2,000m 1:52.0 249 1156 26

[JerekKruger]

@Jans - good to have you back. How was Sweden? Nice improvement on your 5k.

@barrec - the fact that you negative splitted that 4x1000m is a good sign for a sub 7 2k I think. I look forward to hearing the results of your TTs next week.

@Derek - not far to go at all.

Pete Plan 1.5: 30mins
6:00 1567m, 1:54.8 at 23SPM, HR 171
12:00 1565m, 1:55.0 at 25SPM, HR 178
18:00 1550m, 1:56.1 at 24SPM, HR 180
24:00 1562m, 1:55.2 at 24SPM, HR 184
30:00 1578m, 1:54.0 at 26SPM, HR 189
Total: 7823m, 1:55.0 at 24SPM, average HR 180

No real idea how to pace this, I originally started out with the aim of rowing 1:57s, but the start felt easy to quickly settled into 1:55s, then by the halfway mark I wanted to give up but managed to convince myself to carry on. This felt a lot harder to finish than the 6ks I did last cycle, but I think this is a good thing for me. Next time the plan will be to hold a steady 1:55 from the start, then see about upping the pace in the last few minutes if I can. I also wonder if I would benefit from rowing this at a slightly higher SPM.

[jans]

@jerrekkruger: Sweden was great! Went on the JCI European Academy http://www.jcisweden.se/jciea/
Hight HR on that last one?!

Noticing that you guys get way more higher Watts... Any tips on that? Explosion in legs, end of drive with arms, What is most important to improve?

[JerekKruger]

@Jans - first and foremost it's about technique. Bad technique = work done that isn't being transferred to the machine = more effort for less speed.

Beyond that it's a matter of your fitness and peak power, with the former being far more important than the latter for any row longer than 500m. The Pete Plan (beginner or otherwise) does a good job of working various aspects of fitness so you should see improvements simply by following it. I wouldn't worry about peak power at the moment. You almost certainly have enough already and it's your fitness and technique that are making you slower than you'd like. Focus on improving your technique and stick with the Beginner Pete Plan and in 24 weeks I am sure you'll be much improved.

Pete Plan 1.6: 2x30mins strapless
7259m (2:03.9 average) at 18SPM, HR 155
7293m (2:03.4 average) at 21SPM, HR 156

I decided to do a different steady state workout today for a bit of variation. I took about 1min break between the two pieces, did a little stretching, drank some water, wiped sweat off me and the handle etc. I also decided to row the second piece at a higher rate but roughly the same pace to see how that felt: it really makes the effort easier.

[jans]

BPP 1.2: 6 x 500m

Time Meters Pace Watts Cal S/M HR
1:50.6 500m 1:50.6 259 1189 25 111
1:56.5 500m 1:56.5 221 1061 23 153
1:57.5 500m 1:57.5 216 1041 22 105
1:59.0 500m 1:59.0 208 1014 22 111
1:57.3 500m 1:57.3 217 1045 23 118
1:56.9 500m 1:56.9 219 1053 23

All below 2:00.0 and Watts went up. Found more power in legs by (1) not going to far for catch (shins vertical but no/minimal heels up; only extending arms from shoulders) and (2) after catch pushing my butt backwards (first) to create more power on hipswing (not sure if this is a good technique, maybe risking to curve my upper back to much?).

Thank you all for you valuable input, very motivating and helpful!