Pete Plan 2017

[nhopkins]

Woke up today hardly able to walk, I guess today is sourced day of rest... not the plan but ill go with it.

[nhopkins]

well after a days rest i seem to be back to it

BPP6.5 6X 500m @ 1:57

11:28.8 3,000m 1:54.8 231 1095 25
1:59.2 500m 1:59.2 207 1010 24
1:58.0 500m 1:58.0 213 1032 23
1:56.2 500m 1:56.2 223 1067 24
1:54.2 500m 1:54.2 235 1108 27
1:51.9 500m 1:51.9 250 1158 26
1:49.5 500m 1:49.5 267 1216 26

Didn't want to fail today so i started off nice and easy and then try to negative split by at least 1 second. seemed to go pretty well. i had nothing left after the last one.

[Street]

It's surprising the effect a rest day makes, especially if you're doing all the optional sessions on the BPP too!

My turn for the pyramid this morning, I quite like this one. I aimed for the same pace as my 8x500 at 1:50.9 but felt good so pushed a bit more and knocked a second off.

PP 2.1 Pyramid
14:38.3 / 4,000m / 1:49.7 / 28
0:54.6 / 250m / 1:49.2 / 31
1:50.6 / 500m / 1:50.6 / 28
2:45.7 / 750m / 1:50.4 / 27
3:41.2 / 1,000m / 1:50.6 / 27
2:45.3 / 750m / 1:50.2 / 27
1:49.0 / 500m / 1:49.0 / 28
0:51.9 / 250m / 1:43.8 / 29

[nhopkins]

BPP 7.1 8000m @ 2:07

I was planning on going for an easy session today holding steady around 2:08 but i got in a good rhythm and just pushed through, 8000m seems very long, not looking forward to 10k-12km thats going to feel like forever

33:26.3 8,000m 2:05.3 178 910 22
2:09.9 500m 2:09.9 160 849 22
2:07.6 1,000m 2:07.6 168 879 21
2:07.9 1,500m 2:07.9 167 875 21
2:07.7 2,000m 2:07.7 168 878 22
2:07.3 2,500m 2:07.3 170 883 21
2:07.1 3,000m 2:07.1 170 886 21
2:05.9 3,500m 2:05.9 175 903 22
2:05.8 4,000m 2:05.8 176 904 22
2:05.4 4,500m 2:05.4 177 910 22
2:05.7 5,000m 2:05.7 176 906 22
2:07.1 5,500m 2:07.1 170 886 22
2:04.4 6,000m 2:04.4 182 925 23
2:05.3 6,500m 2:05.3 178 911 23
2:04.4 7,000m 2:04.4 182 925 24
1:59.1 7,500m 1:59.1 207 1012 25
1:55.5 8,000m 1:55.5 227 1081 31

[mitchel674]

Nice work, nhopkins!

I just did 6500m yesterday for the start of week #4 of BPP and felt the same way. To a novice like me, these long rows seem very long. The prospect of a 10k row seems daunting!

[Street]

Nice times on the 8k there! Same distance for me tomorrow morning.

The prospect of a 10k row seems daunting!

They'll seem positively short after doing the 12k sessions towards the end of the plan..

[nhopkins]

BPP 7.2 7X500m 2r @ 2:05

13:29.7 3,500m 1:55.6 226 1077 24
1:59.1 500m 1:59.1 207 1012 25
1:57.7 500m 1:57.7 215 1038 23
1:56.0 500m 1:56.0 224 1071 25
1:55.5 500m 1:55.5 227 1081 24
1:55.0 500m 1:55.0 230 1091 23
1:54.1 500m 1:54.1 236 1110 25
1:52.2 500m 1:52.2 248 1152 25

Tired today so i didn't push my self to hard

[mitchel674]

BPP 4.2 3x1000m. I was shooting for 2:10 splits.

First 1000m came in at 3:59 with 1:59.2 splits. I was pretty thrilled with this since I've never seen anything below 2:00 while I was rowing.

The second two intervals were more down to earth for me with 2:06 and 2:07 splits even with the 3 minutes of rest in between. With a 1000m warm up and cool down, this was a good HIIT session for me.

[nhopkins]

@mitchel674 nice work!!

[DNA_Rower]

PP1.3 (which I am meaning first cycle week 3 - is that right or should it be 3.1?)

4*1000m with 5r = 1:46.9

bit disappointing as this is meant to be your 2k pace +1s which maybe means I have slowed down a bit. Tough piece. First one I did at 1:45.9 and the last at 1:47.8

[lindsayh]

PP1.3 (which I am meaning first cycle week 3 - is that right or should it be 3.1?)

We used to use 1.3.x for the session so I think that is 1.3.1 signifying the day of the week as well

[nhopkins]

BPP 7.3 8000m @2:07 (mentally I'm aiming for 2:10)

Tired today, had a poor sleep. i was aiming to keep todays under 2:10, no personal best today. had to push through a wall of fatigue at 5000-5500m but managed to ok toady.

34:04.9 8,000m 2:07.8 168 876 22
2:09.1 500m 2:09.1 163 859 23
2:08.6 1,000m 2:08.6 165 866 21
2:08.9 1,500m 2:08.9 163 862 22
2:08.1 2,000m 2:08.1 167 872 22
2:07.2 2,500m 2:07.2 170 884 22
2:07.2 3,000m 2:07.2 170 884 23
2:07.8 3,500m 2:07.8 168 876 22
2:06.9 4,000m 2:06.9 171 889 22
2:07.2 4,500m 2:07.2 170 884 23
2:10.5 5,000m 2:10.5 157 841 23
2:12.0 5,500m 2:12.0 152 823 24
2:08.0 6,000m 2:08.0 167 874 22
2:06.6 6,500m 2:06.6 172 893 23
2:08.2 7,000m 2:08.2 166 871 25
2:06.9 7,500m 2:06.9 171 889 22
2:01.7 8,000m 2:01.7 194 967 24

[Street]

First 1000m came in at 3:59 with 1:59.2 splits. I was pretty thrilled with this since I've never seen anything below 2:00 while I was rowing.

Nicely done on the first interval, you destroyed your target!

Tired today, had a poor sleep. i was aiming to keep todays under 2:10, no personal best today. had to push through a wall of fatigue at 5000-5500m but managed to ok toady.

Considering the fatigue, you pushed hard on the last 500, good work.

Back on the endurance intervals today, pleased with this especially as I did it straight after a weights session. Definitely the hardest session for me though!

PP 2.3 4x2km
31:08.0 / 8,000m / 1:56.7 / 26
7:50.6 / 2,000m / 1:57.6 / 26
7:49.3 / 2,000m / 1:57.3 / 25
7:48.8 / 2,000m / 1:57.2 / 25
7:39.2 / 2,000m / 1:54.8 / 26

[mitchel674]

BPP 5.1 was the 7000m. This was a strange row for me done while watching football and paying little attention to the monitor. Rowed at 2:!5 and settled in at 24 SPM. This pace seems very natural and fluid to me. The piece was done before I knew it. It was work, but I felt like I could have kept going. An interesting row for me.

[jbhop5857]

Good Morning, Could you direct me to the section that helps program the intervals into Row Pro?