Pete Plan Thread

[bob.haffner]

Back on the Pete Plan...session 1.1 yesterday...
8 x 500m / 3min30 rest
1:58.5 was my average from many weeks ago and it felt OK so I must have been doing something right since I dropped off the PP...

Very well done. You definitely have more in ya!

I decided to take a break from focusing on weights and do a cycle of the PP. Will probably re-test my 2K at the end.

Week 1 session 1

Time Meters Pace Watts Cal/Hr S/M HR
12:54.2 4,000m 1:36.7 386 1627 34 166
1:39.5 500m 1:39.5 355 1521 33 155
1:37.7 500m 1:37.7 375 1590 33 161
1:37.3 500m 1:37.3 380 1606 32 164
1:37.9 500m 1:37.9 373 1582 33 166
1:37.4 500m 1:37.4 379 1602 34 169
1:36.8 500m 1:36.8 386 1626 35 169
1:35.3 500m 1:35.3 404 1690 35 172
1:32.3 500m 1:32.3 445 1830 37 174

You crushed it! Hope you stay with it. Always good to have more folks posting

[SowfLondonRower]

BPP 9.4 - 8000m: 2:09.3

BPP 10.1 - 9500m: 2:09.4 (unstrapped)
BPP 10.2 - 3x2000m, 4min rest: 2:09.5, 2:09.3, 2:09.6.
BPP 10.3 - 8000m: 2:11.1 (unstrapped)

I'm going to have another enforced absence for at least a few days next week, so I decided to use some of this week's sessions as warm-ups for a couple of tests to benchmark where I'm at.

Yesterday I did a 2k, 1 month on from my previous try (which was 7:40.8):


Today I did a 5k:


As you can see, pacing could have been better on both of them. I went out faster than expected on the 2k and pulled back in the middle in order to avoid a blowout...maybe could have kept the pressure on slightly more. In the 5k I started fairly conservatively, maybe too much so.

Overall very pleased, though! Thanks everyone for the massively helpful advice/motivation

[JMac]

Steady 10k today for week 1 session 2.

Aim was under 2:00/500m, felt fine.

Time Meters Pace. S/M HR 39:49.3 10000 1:59.4 21 156
7:58.8 2000 1:59.7 21 144
7:58.3 4000 1:59.5 21 152
7:57.9 6000 1:59.4 21 160
7:57.9 8000 1:59.4 21 161
7:56.4 10000 1:59.1 21 166

[rascott]

Thanks Bob!

Did 8K steady (PP 1.2) yesterday (2:18.9)

Did PP 1.3 - 5 x 1500m / 5min rest today.
My iPhone crapped out half way through so ErgData did not capture the row, so I had to take a picture and manually update the logbook...previous average from mid June was 2:05.2

[JMac]

PP 1.3

5x1500m r5

Only done this session once before, really tough!

Aim was sub 1:49s

Time Meters Pace. Watt. Cal/Hrc S/M HR
27:08.1 7,500m 1:48.5 274 1241 29 166
5:27.7 1,500m 1:49.2 269 1223 29 157
5:25.8 1,500m 1:48.6 273 1239 29 165
5:24.8 1,500m 1:48.2 276 1248 30 166
5:25.2 1,500m 1:48.4 275 1244 29 169
5:24.5 1,500m 1:48.1 277 1250 29 174

[Rowlers]

Below my sessions of this week. The interval session felt pretty solid. Normally, I have at least one day rest in between sessions but I did the 8000m SS piece the day after which was a bit of a struggle.

BPP 7.2 - 7x500m / 2 min rest



BPP 7.3 - 8000m

[JMac]

PP 1.4

Steady 10k this afternoon. Felt fine until 5k, then started to find it a little harder than expected, possibly still adjusting to the increased volume I've been doing recently.

Time Meters Pace. Watts Cal/Hr S/M HR
39:51.2 10,000m1:59.5 205 1004 21 158
7:58.2 2,000m 1:59.5 205 1004 22 147
7:58.4 4,000m 1:59.6 205 1003 21 154
7:58.3 6,000m 1:59.5 205 1004 21 160
7:58.9 8,000m 1:59.7 204 1001 21 165
7:57.3 10,000m1:59.3 206 1008 22 167

[mdpfirrman]

PP 1.4

Steady 10k this afternoon. Felt fine until 5k, then started to find it a little harder than expected, possibly still adjusting to the increased volume I've been doing recently.

Time Meters Pace. Watts Cal/Hr S/M HR
39:51.2 10,000m1:59.5 205 1004 21 158
7:58.2 2,000m 1:59.5 205 1004 22 147
7:58.4 4,000m 1:59.6 205 1003 21 154
7:58.3 6,000m 1:59.5 205 1004 21 160
7:58.9 8,000m 1:59.7 204 1001 21 165
7:57.3 10,000m1:59.3 206 1008 22 167

I'm not on plan right now but I've been seeing your times, you're crushing it! Just observation. After doing the PP for years and watching others do it, a good rule of thumb is keep your SS work around 19 up to 24 or so seconds slower than your 2K PB. Your 500m workout the other day was telling. You did a 1:36 avg. I find that workout is usually a pretty solid indicator of your 2K time if you add two seconds to it (you're around a 6:32 2K now), so 1:38 pace.

While 1:59 seems fast, it does fit into that +19 to 25 seconds over your 2K pace rule of thumb, but you're on the faster end of it. If you need to, do a 2:02, even a 2:03 pace to recover. As you gain aerobic capability, your pace will drop naturally. At first glance I thought you were going way too fast. You're really not but don't feel like you have to be at a certain pace on the SS work. Strong man!

[JMac]

Thanks Mike. I hope to try some 60min pieces in week two or three at a slightly slower pace.

Being much more of a sprinter, these long steady rows really are tough mentally!

[Andrew Shuck]

Hi, just had 5 days off due to working 15hrs a day. No time to train
Today was 4 x1k Previous split !:37.0
Todays was 1:36.5
Thank's Mike, still got a bit of a loose chest.

[rascott]

PP 1.5 - hard distance...did a 5K test for this one...previous PB was 20:25...got 19:40 this time...happy with a sub 20!

[bob.haffner]

Good work, everyone! I had a lot of travel this week so not much to report.

Today I did a 10K at 2:25. I'll resume the PP tomorrow or Monday with the Pyramid

[bob.haffner]

PP, Cycle 5, Week 2
The Pyramid. Target was 1:41.

Yikes. Started off too slow on the first 250. That one is hard to dial in sometimes tho

The 1K, 750, 500 stretch was horrific.


---------------2018-06-17----2018-07-09----2018-08-06----2018-08-26----2018-09-30-----
250------------01:45.0--------01:45.0--------01:43.4--------01:43.2--------01:42.1--------
500------------01:45.0--------01:45.5--------01:43.6--------01:43.3--------01:41.1--------
750------------01:45.1--------01:45.7--------01:44.5--------01:43.0--------01:41.1--------
1000-----------01:47.1--------01:46.0--------01:46.1--------01:43.3--------01:41.4--------
750------------01:47.9--------01:45.6--------01:45.5--------01:43.2--------01:41.4--------
500------------01:43.9--------01:44.5--------01:43.2--------01:43.1--------01:41.6--------
250------------01:30.8--------01:36.6--------01:33.2--------01:36.0--------01:36.6--------

AVGs-----------01:45.0--------01:44.9--------01:44.0--------01:42.7--------01:41.1--------

[mdpfirrman]

PP, Cycle 5, Week 2
The Pyramid. Target was 1:41.

Yikes. Started off too slow on the first 250. That one is hard to dial in sometimes tho

The 1K, 750, 500 stretch was horrific.


---------------2018-06-17----2018-07-09----2018-08-06----2018-08-26----2018-09-30-----
250------------01:45.0--------01:45.0--------01:43.4--------01:43.2--------01:42.1--------
500------------01:45.0--------01:45.5--------01:43.6--------01:43.3--------01:41.1--------
750------------01:45.1--------01:45.7--------01:44.5--------01:43.0--------01:41.1--------
1000-----------01:47.1--------01:46.0--------01:46.1--------01:43.3--------01:41.4--------
750------------01:47.9--------01:45.6--------01:45.5--------01:43.2--------01:41.4--------
500------------01:43.9--------01:44.5--------01:43.2--------01:43.1--------01:41.6--------
250------------01:30.8--------01:36.6--------01:33.2--------01:36.0--------01:36.6--------

AVGs-----------01:45.0--------01:44.9--------01:44.0--------01:42.7--------01:41.1--------

Horrific is a perfectly executed Pyramid! Awesome work and huge improvements.

@ Robert - that's one heck of a huge improvement on the 5K. While I get envious, I also get a kick watching guys improve and pass me up! Won't be long for you getting low 19s on the 5K. Besting 20 minutes on the 5K is a nice benchmark.

@ Andrew - that's amazing on that row not feeling your best. Hope it's getting better. Glad you're off a few days now.

[bob.haffner]

Horrific is a perfectly executed Pyramid! Awesome work and huge improvements.

Thanks, Mike. I appreciate the comments and feedback. It was a scrap for sure.

The Pyramid is pure evil when you find the right pace. The first half guy writes checks that you're hoping the second half guy can cash