Pete Plan Thread

[mdpfirrman]

Cheers Scott! Yeah, like Hobbit and Andy, I struggle too. The confines of my basement gym are pretty nice for me. Cool, I have a fan blowing all around the room, big screen TV just to watch that I swivel around to keep my mind off the pain and I even wear a cooling headband -- one of those tech things that cools down 15 degrees when it's wet (Mission makes them). My wife makes fun of me and how serious I look with all my crap set up and the headband on. I don't need to step out the door to stay humble, she takes care of that!

[mdpfirrman]

5K PP Training - W2/D6 - final day of W2 - 6K TT

Let me preface this with I hate 5K and above work. I mean I detest it. Honestly, part of me can't believe that I have a PB on the 2K of 7:11 when my 10K times are so soft. This is mainly why I chose to do the 5K PP. Same reasons that Stu mentioned he does certain pieces is why I'm doing the 5K Plan.

I can't remember last time I've rowed 6K hard, so I was dreading this one. I upped the DF a bit to 110 and decided to do it as a "rate restricted row" and keep my SPM to under 24/25 (by upping the DF on this, that's not hard for me because I struggle to go faster on the SR at higher DF).

1200 / 2:00.2 / 25
2400 / 2:01.2 / 25
3600 / 2:01.7 / 24
4800 / 2:01.7 / 24
6000 / 2:02/1 / 24

2:01.4 / 24 Avg (24:17)

Felt harder than it should have but not too, too bad. Probably wouldn't have done it if it hadn't been for committing to do it in this forum. This forum keeps me committed better than I would be on my own. Last 2400 meters were tough after this week -- roughly 50K meters of rowing and another 10K or so on the bike.

[Dangerscouse]

5K PP Training - W2/D6 - final day of W2 - 6K TT

Let me preface this with I hate 5K and above work. I mean I detest it. Honestly, part of me can't believe that I have a PB on the 2K of 7:11 when my 10K times are so soft. This is mainly why I chose to do the 5K PP. Same reasons that Stu mentioned he does certain pieces is why I'm doing the 5K Plan.

I can't remember last time I've rowed 6K hard, so I was dreading this one. I upped the DF a bit to 110 and decided to do it as a "rate restricted row" and keep my SPM to under 24/25 (by upping the DF on this, that's not hard for me because I struggle to go faster on the SR at higher DF).

1200 / 2:00.2 / 25
2400 / 2:01.2 / 25
3600 / 2:01.7 / 24
4800 / 2:01.7 / 24
6000 / 2:02/1 / 24

2:01.4 / 24 Avg (24:17)

Felt harder than it should have but not too, too bad. Probably wouldn't have done it if it hadn't been for committing to do it in this forum. This forum keeps me committed better than I would be on my own. Last 2400 meters were tough after this week -- roughly 50K meters of rowing and another 10K or so on the bike.

Great idea Mike. Doing the sessions that you don't want to do is a great way to keep things interesting...and horrible it's all too easy to stay within your comfort zone but you have got to stretch the boundaries every now and again

I have got a 15 x 1k on 1min rest planned for tomorrow morning and then I need to do 6 x 60 secs on 60 secs rest at some point this month. Now that's a session that I'm dreading; 60 secs rest is no way near long enough for a sprint session.

[angewes]

Been a few days since I popped in - need to max my accountability (like you Mike!) so a quick update from me.

Have done the Wk 1 set 2 and 3 (4 x 1200m 4r and 3 x 2000m 3r) of the PP 5k Lite since I last was here.

Set 2
5:04.1 1200 2:06.7 (25),
5:05.2 1200 2:07.1 (26),
5:04.5 1200 ":06.8 (27),
5:05.6 1200, 2:07.3 (25) - was really pleased with pacing for this - aimed for the 2:07 an hit it bang on with an average rate of 25. Felt the last 1200

Set 3 - annoyed with this one -
8:30.9 2000 2:07.7 (26),
8:33.7 2000 2:08.4 (28),
8:50.8 2000 2:12.7 (argh!!) (27)

Lessons on set 3 - given that my 2k PB stands at 8:24.9 I was a twat for going out at 8:30 for the first rep (but it felt ok - annoyingly - it obviously affected the later 5th and 6th k). I am still struggling to settle my rate - I don't think I am hitting the 1:2 drive/recovery that I am aiming for - but it's a WIP

This is where I thank you Mike, I knocked the DF down from 115 to 105 and I definitely think this suits me better (for now).

I did smash out a fairly hard core Tabata with my clients last night where I tricep dipped and press upped myself half to death (amongst many other exercises) - so this could have had an impact.

Wk 2 starts Monday - already dreading the distances going up (eel that Mike - like you!) - but always wonder what i was worried about afterwards - so just need to 'man up princess' and get it done! My virtual 'team' (Hi Stu Wenman) are doing a 15 x 1k 1r piece this month but I am not sure I have that in me yet - but I'd like to maybe try.......hhhmmmmm

Annoyingly (training wise) I am off to a cottage for a week 26th Aug and can't take my Erg - so that will cause a slight setback. Ah well - will just have to work my butt off before then eh!

Thanks again for the advice Mike - Well done on your 5 x 1200 - looks great to me!

More soon. Thanks for reading. Ange.

Oh - have also entered a Wingman (Espirit) rowing comp at end Oct - doh!!

[mdpfirrman]

Thanks for the kind words Scott/Ange. Appreciate it. I sometimes feel like my ramblings should be titled, "Avg Guy that will Never Hit Sub 7 and Makes Every Mistake you Can Along the Way...". That would be an apt title to my rowing journey! It's nice to know that you don't have to be the strongest rower in the world to have others learn from your training/mistakes. There are times that I feel people relate to me better because I'm an average athlete, not a super athlete like some of the guys on the C2 forums.


Did my 10K SS work yesterday at the gym. Avg was 2:10.7 for the 10K. Did 25 minutes of the Stairmaster really easy afterward. Really easy around 134 Watts or so on the Stairmaster. Also managed to get in a chest lift was well.


@Ange - balancing hard intervals with your lifting is tough. I'm not sure I could do hard intervals after a day of hard lifting. That's tough and you're in a unique situation with having to train others, likely on an unpredictable schedule. I know I don't do well at all lifting legs or back on my SS days because I feel those need to rest on the easier days. Ironically, I like to work legs and back, at least, on my hard interval days.


That 15 X 1K/1' sounds brutal Ange/Stu! I'm doing a lot of 1' short interval stuff now and I know how hard the 750 X 8 is on one rest. I do the 1K X 6/1' today! First time for that workout, so I'll see how that feels. Couldn't imagine doing it 9 more times. I'd have to slow the speed down quite a bit.

[mdpfirrman]

5K Pete Plan - W3/D2 - 6 X 1K/1'

I've learned a while ago there are no "fails" when you're doing training, just good days and bad days. According to this plan, I'm supposed to shoot for what I did for pace on the 750 X 8 last week (1:55.3 pace). That wasn't happening today.

1:55.4 / 27
1:55.6 / 27
1:55.5 / 26
1:56.3 / 26
1:57.5 / 26
1:58.3 / 26

Avg 1:56.5 / 26

Way off my time goal to match the 750 X 8 this past week. I'm OK with that as I really went all out on this one. Perhaps I went too long on the SS yesterday -- around an hour and 10 minutes. Not sure but didn't have it today in me to do better than this. Would have liked to have at least stayed at 27 SPM for the rows but I finished it, so that I'm proud of.

@Ange - I'd consider doing that 15 X 1K where you alternate easy rows with harder ones. You'd at least complete it and wouldn't HD (handle down).

[Dangerscouse]

Been a few days since I popped in - need to max my accountability (like you Mike!) so a quick update from me.

Have done the Wk 1 set 2 and 3 (4 x 1200m 4r and 3 x 2000m 3r) of the PP 5k Lite since I last was here.

Set 2
5:04.1 1200 2:06.7 (25),
5:05.2 1200 2:07.1 (26),
5:04.5 1200 ":06.8 (27),
5:05.6 1200, 2:07.3 (25) - was really pleased with pacing for this - aimed for the 2:07 an hit it bang on with an average rate of 25. Felt the last 1200

Set 3 - annoyed with this one -
8:30.9 2000 2:07.7 (26),
8:33.7 2000 2:08.4 (28),
8:50.8 2000 2:12.7 (argh!!) (27)

Lessons on set 3 - given that my 2k PB stands at 8:24.9 I was a twat for going out at 8:30 for the first rep (but it felt ok - annoyingly - it obviously affected the later 5th and 6th k). I am still struggling to settle my rate - I don't think I am hitting the 1:2 drive/recovery that I am aiming for - but it's a WIP

This is where I thank you Mike, I knocked the DF down from 115 to 105 and I definitely think this suits me better (for now).

I did smash out a fairly hard core Tabata with my clients last night where I tricep dipped and press upped myself half to death (amongst many other exercises) - so this could have had an impact.

Wk 2 starts Monday - already dreading the distances going up (eel that Mike - like you!) - but always wonder what i was worried about afterwards - so just need to 'man up princess' and get it done! My virtual 'team' (Hi Stu Wenman) are doing a 15 x 1k 1r piece this month but I am not sure I have that in me yet - but I'd like to maybe try.......hhhmmmmm

Annoyingly (training wise) I am off to a cottage for a week 26th Aug and can't take my Erg - so that will cause a slight setback. Ah well - will just have to work my butt off before then eh!

Thanks again for the advice Mike - Well done on your 5 x 1200 - looks great to me!

More soon. Thanks for reading. Ange.

Oh - have also entered a Wingman (Espirit) rowing comp at end Oct - doh!!

Hi Ange, it's a tough one the 15 x 1k but it suits me as I do like longer distances; I never get bored on the erg. If you pace it right you will be fine, but it is tough to judge the pace. Give it a go and you might surprise yourself, and Mike's suggestion of alternating is a good one

[Street]

Thanks for the kind words Scott/Ange. Appreciate it. I sometimes feel like my ramblings should be titled, "Avg Guy that will Never Hit Sub 7 and Makes Every Mistake you Can Along the Way...". That would be an apt title to my rowing journey! It's nice to know that you don't have to be the strongest rower in the world to have others learn from your training/mistakes. There are times that I feel people relate to me better because I'm an average athlete, not a super athlete like some of the guys on the C2 forums.

You've been a massive help to me along the way so don't stop rambling on!

That 6x1km looks like a brutal session, especially with 1min rest. Despite not feeling it, you still powered through and were only a second off target too!

I jumped back on the PP today and tried my first row with RowPro. I made a mess of setting up the intervals first time round and ended up doing one extra one before I figured it out so didn't quite have as much to give on the last one.

PP 1.1 8x500m
1 1:45.0 500 1:45.0 27
2 1:44.9 500 1:44.9 28
3 1:45.0 500 1:45.0 28
4 1:45.0 500 1:45.0 28
5 1:44.9 500 1:44.9 29
6 1:44.9 500 1:44.9 30
7 1:44.9 500 1:44.9 29
8 1:44.4 500 1:44.4 30
13:59.0 4,000 1:44.9 29

[bob.haffner]

Been a few days since I popped in - need to max my accountability (like you Mike!) so a quick update from me.

Have done the Wk 1 set 2 and 3 (4 x 1200m 4r and 3 x 2000m 3r) of the PP 5k Lite since I last was here.

Set 2
5:04.1 1200 2:06.7 (25),
5:05.2 1200 2:07.1 (26),
5:04.5 1200 ":06.8 (27),
5:05.6 1200, 2:07.3 (25) - was really pleased with pacing for this - aimed for the 2:07 an hit it bang on with an average rate of 25. Felt the last 1200

Set 3 - annoyed with this one -
8:30.9 2000 2:07.7 (26),
8:33.7 2000 2:08.4 (28),
8:50.8 2000 2:12.7 (argh!!) (27)

Lessons on set 3 - given that my 2k PB stands at 8:24.9 I was a twat for going out at 8:30 for the first rep (but it felt ok - annoyingly - it obviously affected the later 5th and 6th k). I am still struggling to settle my rate - I don't think I am hitting the 1:2 drive/recovery that I am aiming for - but it's a WIP

This is where I thank you Mike, I knocked the DF down from 115 to 105 and I definitely think this suits me better (for now).

I did smash out a fairly hard core Tabata with my clients last night where I tricep dipped and press upped myself half to death (amongst many other exercises) - so this could have had an impact.

Wk 2 starts Monday - already dreading the distances going up (eel that Mike - like you!) - but always wonder what i was worried about afterwards - so just need to 'man up princess' and get it done! My virtual 'team' (Hi Stu Wenman) are doing a 15 x 1k 1r piece this month but I am not sure I have that in me yet - but I'd like to maybe try.......hhhmmmmm

Annoyingly (training wise) I am off to a cottage for a week 26th Aug and can't take my Erg - so that will cause a slight setback. Ah well - will just have to work my butt off before then eh!

Thanks again for the advice Mike - Well done on your 5 x 1200 - looks great to me!

More soon. Thanks for reading. Ange.

Oh - have also entered a Wingman (Espirit) rowing comp at end Oct - doh!!

Nice Job!!!!

5K Pete Plan - W3/D2 - 6 X 1K/1'

I've learned a while ago there are no "fails" when you're doing training, just good days and bad days. According to this plan, I'm supposed to shoot for what I did for pace on the 750 X 8 last week (1:55.3 pace). That wasn't happening today.

1:55.4 / 27
1:55.6 / 27
1:55.5 / 26
1:56.3 / 26
1:57.5 / 26
1:58.3 / 26

Avg 1:56.5 / 26

Way off my time goal to match the 750 X 8 this past week. I'm OK with that as I really went all out on this one. Perhaps I went too long on the SS yesterday -- around an hour and 10 minutes. Not sure but didn't have it today in me to do better than this. Would have liked to have at least stayed at 27 SPM for the rows but I finished it, so that I'm proud of.

@Ange - I'd consider doing that 15 X 1K where you alternate easy rows with harder ones. You'd at least complete it and wouldn't HD (handle down).

Way to go, Mike! I'm with you the rest of the gang, keep giving out the advice. Its helped me for sure

Thanks for the kind words Scott/Ange. Appreciate it. I sometimes feel like my ramblings should be titled, "Avg Guy that will Never Hit Sub 7 and Makes Every Mistake you Can Along the Way...". That would be an apt title to my rowing journey! It's nice to know that you don't have to be the strongest rower in the world to have others learn from your training/mistakes. There are times that I feel people relate to me better because I'm an average athlete, not a super athlete like some of the guys on the C2 forums.

You've been a massive help to me along the way so don't stop rambling on!

That 6x1km looks like a brutal session, especially with 1min rest. Despite not feeling it, you still powered through and were only a second off target too!

I jumped back on the PP today and tried my first row with RowPro. I made a mess of setting up the intervals first time round and ended up doing one extra one before I figured it out so didn't quite have as much to give on the last one.

PP 1.1 8x500m
1 1:45.0 500 1:45.0 27
2 1:44.9 500 1:44.9 28
3 1:45.0 500 1:45.0 28
4 1:45.0 500 1:45.0 28
5 1:44.9 500 1:44.9 29
6 1:44.9 500 1:44.9 30
7 1:44.9 500 1:44.9 29
8 1:44.4 500 1:44.4 30
13:59.0 4,000 1:44.9 29

Nice job, Street! Thats one of my favs



4 x 1k tonight. The target was 1:48. Felt good

---------------2018-06-24----2018-07-15----2018-08-13-----
1000-----------01:53.6--------01:50.4--------01:48.2--------
1000-----------01:53.7--------01:50.1--------01:48.1--------
1000-----------01:52.8--------01:49.9--------01:48.0--------
1000-----------01:44.4--------01:46.3--------01:45.1--------

AVGs-----------01:51.1--------01:49.1--------01:47.3--------

Ps: I got a setup so I can stream audio from my TV to a pair of wireless headphones so I'm hoping to put in some longer rows here and there.

[Street]

Nice job, Street! Thats one of my favs

Cheers, the 4x1km is one of my least favs! Good times, especially the last one.

[m06w41]

Week 7 (not 8 like my prior post) Rows 2 and 3. Rain here so no hiking on Sunday and I think that rest made my workout a bit easier last night. Changed our rowing schedule so we are participating in the Dog Days of Summer Challenge and that also gave me an extra day of rest. Next week, to get to 30,000 meters I'll have to row 4 times. The 40,000 meter week will be a challenge but still working on how to get to it.

Row 2 - Intervals


Row 3 - 8000m again

[mdpfirrman]

@ Andy - Had to chuckle at the mess up on your programming. I've been wanting to get RowPro also. I need to just get it and set it up. I have the perfect set up in my basement for it, just too lazy to get it and set it up and figure it out. Great to have you back and doing the PP again. Nice work on the 8 X 500m. You picked right back where you left off.

@ Bob - I've also looked into what you're talking about, too (the streaming audio). When I bought the TV for my basement, I went cheap and it's not Bluetooth. You have to buy that device that plugs in and then acquire the Bluetooth. I keep wondering if I'd miss my music too much, though. Good to know you're going to get in some longer rows. Your power is amazing. With additional cardio, your 2K times will come down further. Nice work on the 4 X 1K, that's a hard workout, especially at your paces.

@ Tracy - Good job on the meters! With the meters will come better cardio and gradually more speed. 30K is really good. 40K is a lot but I think you can do it. Just listen to your body and take off days as needed. That 10% rule for running applies for rowing too. Don't do more than 10% more volume than you did the last week. Any more than that and you're asking for injuries or fatigue.

W3/D3 of the 5K Pete Plan (10K SS again)

Not much to report. Went OK, got a bit tired at the end but I row by feel on SS work. If I get too tired or I feel my HR is up, I slow down. I think I started listening too much to the music at the end and also lost focus on my stroke quality.

Per 2K Split
2:11.2 / 22
2:11.0 / 22
2:10.7 / 22
2:10.6 / 23
2:11.9 / 23

2:11.1 Avg / 22

Did 10 minutes CD easy on the AirDyne Pro -- really easy stuff. Around 125 Watts or so. Truly a CD and not much actual work. Intermediate intervals tomorrow. Need my energy for those. I was wore out from 2 hours on the yard last night too.

[SowfLondonRower]

Echoing others, always appreciate your comments Mike, lots of very useful advice.

Update from me, haven't posted in a while:
BPP 4.3: 6500m at 2.09.3
BPP 4.4: 6000m at 2.14.9 - did this one unstrapped, for the first time. Felt it on my abs the next day, which shows I was working hard I guess!
BPP 4.5: 2x2500m, 2min rest, both at exactly 2.08.8.

Moved straight through to week 5 without a rest day:
BPP 5.1: 7000m at 2.10.6
BPP 5.2: 4x800m, 2min rest - 1.55.9, 1.55.9, 1.55.9, 1.55.7. I was meant to try for the average of my 3x1000m from last week, and ended up 0.1 away, which I was happy with considering this was my 6th straight day on the erg.

Am currently away from my gym for four days (hence the cramped schedule before) so will finish week 5 when I'm back.

[bob.haffner]

@ Bob - I've also looked into what you're talking about, too (the streaming audio). When I bought the TV for my basement, I went cheap and it's not Bluetooth. You have to buy that device that plugs in and then acquire the Bluetooth. I keep wondering if I'd miss my music too much,

This is the bluetooth setup I went with. Around 40 bucks in total

Transmitter
https://www.amazon.com/gp/product/B074Q ... UTF8&psc=1

Headphones
https://www.amazon.com/gp/product/B0753 ... UTF8&psc=1

Yes, I will stick with music for most rows, but I plan on doing longer and more leisurely rows while watching TV

[Rowlers]

Finished week 1 and started week 2 of the BPP. Tonight I will be up for "4 x 750m / 2min rest" at the same pace as the "6 x 500m / 2min rest" I did last week. This will be quite a challenge because I pushed it quite hard last week.

BPP 1.3 - 5000m



BPP 2.1 - 5500m