Pete Plan Thread

[mitchel674]

Hi Ray - average pace was 2:11.5 so a new PB for me...previous best was 2:12.8

Impressive! You're making some rapid improvements in the BPP.

[RWAGR]

@Mike @Tom- agree re the middle splits.

[Street]

Street, great to see you! Hopefully, you're staying busy with not being able likely to climb in the Winter! Thanks!

Winter climbing is the best climbing.. Although this winter has been a bit of a wash out so far.

I've been back on the PP for a few cycles recently, building my pace back up after sorting the injuries I had in the second half of last year. I'm pretty much back to where I was so the aim now is to push on a bit.

[RowerGal]

Cycle 6/Week 2/Day 1.
Pyramid for me today. Previous overall pace 1:59.8. Able to bring down all reps just a tick. Ended @ 2K-2.7 avg pace, so am pretty happy with that.
15:54.3 4,000m 1:59.2 30
1:00.6 250m 2:01.2 30
2:01.4 500m 2:01.4 29
3:02.1 750m 2:01.4 29
4:01.4 1,000m 2:00.7 30
2:58.8 750m 1:59.2 30
1:55.7 500m 1:55.7 32
0:54.4 250m 1:48.8 36

I agree with @JerekKruger that typically that second 750m is the worst.
Today pushed that one and was OK .... but only OK enough to make the 500m feel like a 5K.

[mitchel674]

Cycle 6/Week 2/Day 1.
Pyramid for me today. Previous overall pace 1:59.8. Able to bring down all reps just a tick. Ended @ 2K-2.7 avg pace, so am pretty happy with that.
15:54.3 4,000m 1:59.2 30
1:00.6 250m 2:01.2 30
2:01.4 500m 2:01.4 29
3:02.1 750m 2:01.4 29
4:01.4 1,000m 2:00.7 30
2:58.8 750m 1:59.2 30
1:55.7 500m 1:55.7 32
0:54.4 250m 1:48.8 36

I agree with @JerekKruger that typically that second 750m is the worst.
Today pushed that one and was OK .... but only OK enough to make the 500m feel like a 5K.

Nicely done. That does look brutal. I may need to give it a go this weekend instead of one of the optional BPP pieces.

Today BPP week 20 was the 5 x 1500m, r3. I was aiming for the 2:07 average from this piece 5 weeks ago.
Wound up with:
2:06.2
2:05.7
2:05.2
2:04.7
2:04.5

I need to be more disciplined in my pacing on these intervals. I tend to come out too fast and lag in the middle.

[-marius-]

@mdpfirrman - Congrats on your 2K pb. Massive gains, sub7 next
@RWAGR - Great improvement on the pyramid. You should for sure do a 2K test soon
@RowerGal - Good pyramid session and nice gains. Very nicely paced as well
@mitchel674 - Nice 5x1500, negative pacing, just like we like it You should try out the pyramid session for sure

PP 1.2 - Playing around with my new skierg testing different drag factors. This machine makes me love my rower Terrible 5K test tomorrow for the Tour de SkiErg + some r20 just row sessions.

PP 1.3 5x1500m/5:00r this morning. Fasted workout as usual. Started last interval at 1:38/500m pace, but after 500m I said f**k it and put the pedal to the metal
Result was 9,6 seconds quicker than last time I did the same session.

Time Meters Pace Watts Cal/Hr S/M
25:03.7 7,500m 1:40.2 347 1494 29
5:05.0 1,500m 1:41.6 333 1445 28
5:04.4 1,500m 1:41.4 335 1451 28
5:04.0 1,500m 1:41.3 336 1456 29
5:03.2 1,500m 1:41.0 339 1465 29
4:47.2 1,500m 1:35.7 399 1671 34
r116m

[Dangerscouse]

Result was 9,6 seconds quicker than last time I did the same session.

Wow. You were fast enough the first time around

[mitchel674]

Result was 9,6 seconds quicker than last time I did the same session.

Wow. You were fast enough the first time around

Agreed. I'm impressed you had enough in the tank to blow away that last 1500m. Amazing!

[RayOfSunshine]

Result was 9,6 seconds quicker than last time I did the same session.

Wow. You were fast enough the first time around

My thoughts exactly! Marius, what is your background? Sorry, I'm new to the c2 board.

Today was BPP 7.1, 8k SS, 1st time with a HR monitor which was really cool. Focused on 24spm since there was so much to watch on the RowPro.

HR was 150 @2k, 160 @4k, remained 160-165 until 7k, then worked up to 175 at the finish. I have no clue whether that's good, bad, or indifferent.

[mdpfirrman]

Warning - do not compare your times to Marius! He's a beast. Glad to see you back Marius! Your going to be pushing sub 6:15 soon enough. Think going with the SkiErg was a smart move for you!

Street - if you get time, post your progress on the plan up on the forum so we can see how it's going.

Mitchell/RowerGal - nice work. I'd take it easier on the some of these brutal sessions for now Mitchell! Your gains are going well enough.

@ Ray - I'm thinking about getting a HRM again. Mine went dead and I haven't replaced it, been going off of feel. Would be nice to have it as I'm working my Air Dyne Pro into the mix.

[rascott]

BPP 13.2 - 4 x 1k / 3min rest

evening row due to being in London all day...guidance was to row 1st 3 intervals at average pace of a 4 x 800m/2r back in early Jan, then go faster for the last one. Slightly shocked to see the target pace was 2:01.6...here's how it panned out

Time Meters Pace Watts Cal/Hr S/M
16:08.6 4,000m 2:01.0 197 978 24 137
4:03.3 1,000m 2:01.6 194 968 25 131
4:03.1 1,000m 2:01.5 195 970 25 135
4:03.1 1,000m 2:01.5 195 970 24 140
3:59.1 1,000m 1:59.5 205 1004 25 142

I still need to work in a decent warm up and cool down - what does everyone do before a session like this? I did about 3 mins easy row cool-down but neglected the warm up again.

[mitchel674]

BPP 13.2 - 4 x 1k / 3min rest

evening row due to being in London all day...guidance was to row 1st 3 intervals at average pace of a 4 x 800m/2r back in early Jan, then go faster for the last one. Slightly shocked to see the target pace was 2:01.6...here's how it panned out

Time Meters Pace Watts Cal/Hr S/M
16:08.6 4,000m 2:01.0 197 978 24 137
4:03.3 1,000m 2:01.6 194 968 25 131
4:03.1 1,000m 2:01.5 195 970 25 135
4:03.1 1,000m 2:01.5 195 970 24 140
3:59.1 1,000m 1:59.5 205 1004 25 142

I still need to work in a decent warm up and cool down - what does everyone do before a session like this? I did about 3 mins easy row cool-down but neglected the warm up again.

Very solid! You're progressing nicely.

[RWAGR]

Great training all. Great to see Marius "The Beast" back in action too. Keep smashing it everyone!

[livingkennedy]

I still need to work in a decent warm up and cool down - what does everyone do before a session like this? I did about 3 mins easy row cool-down but neglected the warm up again.

I usually don't do a warm up for SS rows, although when I do one I have a stronger performance. I usually view the first 1k of a SS row as the warm up.

For anything in the range of 1-5 km I'll typically warm up with a 1 km row at a varied pace, starting slow and throwing in half a dozen hard strokes here and there. I'll follow that up with maybe 3-5 minutes of light stretching. If I'm rowing under 1 km at a time (like yesterday, I did 7 x 500 2min rest) I try to warm up with 1500-2000 m to really get my blood flowing, followed by 5 minutes of light stretching.

While I do see a boost to my performance when I warm up, the driving factor for me is injury reduction. I sit at a desk most of the day so I figure it's worth taking a bit of time to get into gear.

For cool downs I'll usually stretch for about 10 minutes, holding the stretches for 30+ seconds. If I just worked sprints or if I'm feeling beat up I'll use a foam roller for a bit to work any knots out of my muscles. I don't really do a moving cool down, although that would probably benefit me. I'm usually wiped out with lots of non-erging things on my agenda, and choose to emphasize stretching over a cool down exercise.

[RowerGal]

I need to be more disciplined in my pacing on these intervals. I tend to come out too fast and lag in the middle.

@Mitchel674 - This looks good. No lag. If you do the pyramid, pacing will be key in order to survive it. The tendency is to want to grip it and rip it on the first 250 & 500 to bank some meters ahead. But this can make the back end sets highly unpleasant. Try 2K pace for ALL on the way up, then 2K-(0.5 -1) for 1K if you are feeling decent and then 2K-2 for back 750 & 500m. The 750m will send you a message for the 500 Empty the tank last 250m. That is how I approached/survived my first pyramid.
@Marius - Smokin' times for those 1500s. Very nice. I am guessing this is not your first rodeo ....? Do you row for a team?
@Rascott - For that session I warm up just rowing around 1000m strapless. I start out easy rowing, then drop to SR18 working on my technique, then back up at various rates to get warm. Then I get off the erg and walk around and practice some deep breathing practices (as I suck at rhythmic breathing during sessions ....but am gettting better). I would cool down with a ~750m row, then stretch/foam roll for 10 mins.

Cycle 6/Week 2/Day 2 - 12,500m SR18 @2:26; Strapless.
Legs are heavy today. Rest day again tomorrow. My motivation continues to lag. Will finish up this cycle then a 2KTT, then on to other things.