Pete Plan 2017

[jbhop5857]

@qtrchic - Nice improvement, that will keep happening. Doesn't it feel awesome? As far as feeling it in your upper body: that is ok, it does work the upper body a lot too, but you are right, it should really burn the legs. To find the sensation you need, try just locking your body in the catch position and push only with your legs. Don't pull with your arms or back, keep them in the same position and just push with the legs. I find that reminds my legs what it should be feeling on each pull.

Cycle 4/ Week 2/ Day 3
5x1500 with 5 minute rest and >30spm

10/16/17 11/07/17 11/28/17 12/28/17
1.0 205.4 156.4 153.0 152.0
2.0 204.6 155.3 152.8 152.0
3.0 203.8 154.0 152.6 152.0
4.0 203.5 152.7 152.3 152.0
5.0 154.6 149.0 148.2 145.7

Avg 202.4 153.4 151.8 150.7

This workout really seems to hurt the most, even more than the 4x2k, not sure why, but I was pleasantly surprised by the last split which I seemed to be fearing during the first 4. Need to get over myself and just do the work each day and keep my mind out of it.

Left over Ribeye Roast from Christmas, here I come.

Have a good day,

David

[RWAGR]

David- that is an absolutely beautiful session! That last split is fantastic. With those numbers your 2k, 5k, 6k, and 30' are almost certainly hugely out of date. Your session today was 0.6'' faster than mine the last time I tried this, so your PBs for those short/ middle distances should be at or better than mine. Great times. Believe in yourself and go set some PBs!

[JerekKruger]

@David - that last 1500m looks very promising for a sub 7 2k. Yes the distance is shorter and you didn't quite hit 1:45, but it was the last rep of five and you'll have built up a fair bit of fatigue already. I'm not saying you definitely could hit sub 7, but you're definitely very close if not.

[QtrChicana]

@qtrchic - Nice improvement, that will keep happening. Doesn't it feel awesome? As far as feeling it in your upper body: that is ok, it does work the upper body a lot too, but you are right, it should really burn the legs. To find the sensation you need, try just locking your body in the catch position and push only with your legs. Don't pull with your arms or back, keep them in the same position and just push with the legs. I find that reminds my legs what it should be feeling on each pull.

It does feel awesome! Thanks for the advice. I will do some leg drills before my workout tonight.

[jbhop5857]

@ragr and @jarek - Thanks so much for the motivational words. I think I am going to try the Northeast Erg Sprints at the end of January and use that to test at 2k. Save the serious pain for then. For now, I think I will keep on the plan. As far as the middle distances go, I hope to do the Pete Plan 5k after Crash B and then focus on 30min, 10k and HM. But, all in due time, eye on a prize for now.

Thanks

David

[mitchel674]

Back at home after 5 days at a health resort in Utah. I was able to continue my required BPP rows while away, but they only had water rowers which made me look like a beast! PB times on all of my sessions including an almost sub 40minute 10k (my best on a C2 is 44min). I was glad to get home and back on my machine last night with the 3 x 10 minute, r2 intervals.

My goal was to better my 2:11 average from a few weeks ago. I took that time down handily on all three rows including a 2:09 on the last interval.

[mdpfirrman]

I've been modifying the full PP (just a bit) through Christmas. Got back to it this week (for the most part) but had the dreaded 4 X 2K today. Got 3 done but did not do the fourth. My left thigh felt pulled a bit going into the row. So I didn't want to abort it altogether but didn't think doing the fourth in pain was such a great idea either.

I don't think it's serious but I've felt off for the last few days. Times were OK but not great (all around 1:57.1 average, which is right around what they should be with the 5K PB + 1).

I've never done a HD before on the PP but it was either modify today or not do it the way I felt going into it. Glad I did what I did. Maybe it's old age catching up with me. Don't know. Never had this hard of time with AT or speed work in the past. I've got one more round of PP before my race in February. Not feeling too confident right now but I'm not going to get too down if this race season doesn't go the way I'd like it to. I know I've put in a lot of work this year. I also know I've made the mistake of not doing enough AT work this year, which it's probably too late to make up for.

My first full year of rowing, I did my first PB of 7:19. That year, I did a ton of AT work. Basically, for a good portion of that year, I did 3X a week just as hard as I could. 10K, 30 minute and a 5K. All hard. Perhaps that's why I did as well as I did that year.

Nice work David! Seems like you're hitting your stride right now. Don't peak too soon!

[Erik A]

@qtrchic - Nice improvement, that will keep happening. Doesn't it feel awesome? As far as feeling it in your upper body: that is ok, it does work the upper body a lot too, but you are right, it should really burn the legs. To find the sensation you need, try just locking your body in the catch position and push only with your legs. Don't pull with your arms or back, keep them in the same position and just push with the legs. I find that reminds my legs what it should be feeling on each pull.

It does feel awesome! Thanks for the advice. I will do some leg drills before my workout tonight.

what ive found with doing the legs only is that if i have the damper setting at 5 (my usual) then i dont catch up to the flywheel untill about half way through my push. when i set it to 10 then i get the push right from the start. Not sure of that makes sense

they show this on this vid

https://www.youtube.com/watch?v=SRlXnpSNf3A

[OtwSL]

@qtrchic - Nice improvement, that will keep happening. Doesn't it feel awesome? As far as feeling it in your upper body: that is ok, it does work the upper body a lot too, but you are right, it should really burn the legs. To find the sensation you need, try just locking your body in the catch position and push only with your legs. Don't pull with your arms or back, keep them in the same position and just push with the legs. I find that reminds my legs what it should be feeling on each pull.

Cycle 4/ Week 2/ Day 3
5x1500 with 5 minute rest and >30spm

10/16/17 11/07/17 11/28/17 12/28/17
1.0 205.4 156.4 153.0 152.0
2.0 204.6 155.3 152.8 152.0
3.0 203.8 154.0 152.6 152.0
4.0 203.5 152.7 152.3 152.0
5.0 154.6 149.0 148.2 145.7

Avg 202.4 153.4 151.8 150.7

This workout really seems to hurt the most, even more than the 4x2k, not sure why, but I was pleasantly surprised by the last split which I seemed to be fearing during the first 4. Need to get over myself and just do the work each day and keep my mind out of it.

Left over Ribeye Roast from Christmas, here I come.

Have a good day,

David

Absolutely fantastic David! Your progress has been amazing keep up the good work!

[jbhop5857]

Good Day,

Cycle 4/ Week 2/ Day 3
Steady State at 23spm

10k at 2:05/500 and 23spm

Have a good day.

David

[Dangerscouse]

@ David, totally agree with Scott you really are flying in terms of progress. Great to see it happening with quite a few others on here too.

[QtrChicana]

Hey guys! I did some leg drills before my workout yesterday. I could tell the difference from my last workout. My split was 3:13. I couldn’t keep it steady but I could tell I was putting out more work. I am looking forward to getting faster. Thanks for the advice. I’ll post my third week stats next week. Happy New Years!

[Erik A]

week 2.3 5500m
23:40.6 2:09.1
really felt it today both mentaly and phisicaly. seems im ok at the beginning of the week but fade towards the end. nearly went HD really struggled to keep it together. may have had something to do with the damper setting as i was just about done and a girl hopped on the erg next to me and moved her damper setting down. when i looked at mine it was on 10 lol
Erik

[Dangerscouse]

@Qtrchicana, sometimes the gains are small so keep on keeping an eye on them as it helps with confidence. Leg work will help with power

[jbhop5857]

Good Day,
The post above mine said that sometimes the gains are small - it is a tough transition (for me) when the gains are small. That happened today on the last sprint. Yes, there is improvement, but it is more fun when you are taking seconds of instead of tenths, but progress is progress.

I fell on the ice on Friday and had to take Saturday off. I bruised up my ribs and right shoulder pretty good, but it only appears to be bruising, so I'll keep it going with the sprints and back off the steady state pace a little to recover.

Cycle 4/ Week 2/ Day 6

Short pyramid with >30 spm

10/18/17 11/09/17 11/30/17 12/31/17
250 148.8 154.0 148.0 144.8
500 149.2 152.0 148.0 144.9
750 151.2 151.4 148.0 144.7
1000 152.9 148.8 148.0 145.0
750 150.5 146.9 146.9 143.3
500 147.8 142.7 139.9 138.8
250 141.6 137.6 132.0 131.2

Avg 150.0 148.2 145.8 143.0

I find it difficult to land on an exact number when doing the shorter sprints. Not sure how I did it so well last time.

Have a nice day

David