Pete Plan Thread

[Andrew Shuck]

@ brent-83 yes best to err on achievable targets, with your current 5k pb. i'd still recommend a 2k test, so you can see how much faster become..4th May 2018 my 2k test 7:05.0 not much quicker than your 7:13. My last test was on 4th Nov 6:20.2 Achieved rightly or wrongly by doing my intervals based on my initial 2k...However it is now becoming really really tough to keep pushing myself.

@ Keith well done on your last 2k..Your a bit younger than me, and 2 inches taller.. I'm enjoying our mini erg off's.

I revisited the pyramid today, due to poor performance on Weds. Goal to beat was 1:34.2 managed only 1:36.2
Today was better ending with a 1:33.6

I'm considering backing off a bit as indicated in the plan, as my last 4x2k was a dismal. I'm not going to bother posting it

@ Mike, have you thought about using a Teeter table for your back.?

Great thread, keeps me motivated..

[hjs]

@ brent-83 yes best to err on achievable targets, with your current 5k pb. i'd still recommend a 2k test, so you can see how much faster become..4th May 2018 my 2k test 7:05.0 not much quicker than your 7:13. My last test was on 4th Nov 6:20.2 Achieved rightly or wrongly by doing my intervals based on my initial 2k...However it is now becoming really really tough to keep pushing myself.

@ Keith well done on your last 2k..Your a bit younger than me, and 2 inches taller.. I'm enjoying our mini erg off's.

I revisited the pyramid today, due to poor performance on Weds. Goal to beat was 1:34.2 managed only 1:36.2
Today was better ending with a 1:33.6

I'm considering backing off a bit as indicated in the plan, as my last 4x2k was a dismal. I'm not going to bother posting it

@ Mike, have you thought about using a Teeter table for your back.?

Great thread, keeps me motivated..

Its normal to stall at some point. You improved so rapidly, but from here that will go a lot slower. Alter your mindset, set a few other goals. At some point every hard session will be on the edge, you can,t keep that going for long.

[MartinSH4321]

Hi all!
after developing my training plan and getting helpful feedback (thanks hjs, gammmmo, Andrew and others ) I train according to a (modified) PP for 5 weeks now and can see good improvements.
As I think it's quite motivating to post my weekly workload and see other rowers doing so (esp. Andrew, your improvements are amazing!), here it is:

PP week 5:

5.1: 8x500m/1:30, 7x 1:44,5 (306W), last 1:40,1 (349W) (+1.000m warmup and cooldown)

5.2: 30min, 7.012m, 2:08,4 (166W), AHR 131

5.3: 45min, 10.536m, 2:08,1 (166W), AHR 133

5.4: 10k, 39:16, 1:57,8 (214W), AHR 154 (+1.000m warmup and cooldown)

5.5: 2x2.000m, 8:49,8+8:50,1, AHR 120 (recovery training)

5.6: 45min, 10.530m, 2:08,2 (166W), AHR 132

felt really good this week, my interval session was 6W better than 2 week before, and my 10k was a PB by over 30sek (I'm sure I can go under 39min as my AHR was only 154 and I have a MHR of 172).
The Steady State trainings are getting better week by week, I started at 155W and AHR of around 135 and now 166W and AHR of 132, I'm really satisfied
I also managed to improve my 1k time from 3:16,5 to 3:12,5 (PP week 4)

[mdpfirrman]

@ Andrew - thanks on the Teeter suggestion. We had one for years and sold around a year ago. Wife loved it, I didn't really get that much out of it to be honest. I just think I injured the lower back so severely in my 20s that it's always going to be a bit problematic for me. Every time I've tried heavy barbell lifting, it's a no go, even when I've had experienced lifters working with me on my form. Just one of life's challenges. I work around that and my right knee being functionally garbage.

You've had an impressive run! Don't worry if you stop progressing. Just means you did the plan to sharpen what you already had through very hard work. You won't improve much more without improving your "base", whether that's aerobic or power base or both (which is tricky). If you find the key to that, let all of us know! I'm amazed by both you and Keith being over 50 with your times!

@ Martin - you'll see quick gains with your age/weight/current times. Looking forward to seeing that. First time I did the PP, I modified it to five days a week. You can modify it and still see gains. Most the year long plans I do are now modified versions of various PPs. At over 50, I mostly find I can only push two days a week as opposed to three using a version of the PP as a longer term plan. There are certainly guys that are exceptions to this over 50 (like Keith that does Cross Fit too). I'm sure Andrew pushes much harder than I do as well. I think those guys are exceptional in their fitness throughout their lives for the most part. Hasn't always been the case with me. I love using the PP as my basis to tinker with and create plans that can be adapted. Nothing wrong with that at all. Just have to find a balance of what's realistic to you, that will accomplish your goals and what you can physically handle. That last part is widely variable.

[rascott]

2nd cycle of the PP
PP 2.3 - 4 x 2000m / 5min rest
Previous average split from 11 October was 2:04.9 so I'm pleased with this improvement...don't feel like I'm hitting the buffers yet so might squeeze out a couple more cycles (4 in total) then do a 2K test

[rascott]

Btw my name is Allan, I live in Norway, I am 193cm and weighs around 100kg (aiming for 93kg). My go to sport is Mountain Biking, I bought the Rower to keep my form from descending to much over the winter, although I must admit that I really like the rowing so far, it has really got me on the hook.

@Allan - hi, fellow MTBer here. I can recommend the rower as very complementary to the bike mainly because of the convenience of rowing (I have my own rower in the garage) but also due to the aerobic fitness gains which are good for the climbs on the bike. Thinking of adding some strength training to help with leg/hip strength and prevent arm pump on the bike. What sort of riding do you do? I am doing more trail/bike park than XC these days and am interested in developing skills (jumps, drops etc)

[SowfLondonRower]

Hi everyone, haven't checked in for a while as my laptop has been getting repaired. Good to see so many strong sessions!

After having done BPP 15.1, I was unable to row for most of the rest of the work for life reasons, so the following weekend I did a 60min session (13,501m, 2:13.3),and a steady 10,000m (2:10.4, unstrapped) to partially make up for it. Moving on:

BPP 16.1: 10,500m - 2:09.9. Probably should have gone a bit slower on this one but couldn't stop myself trying to hit 45:30 on the projected finish.
BPP 16.2: 5x1,500m, 3min rest - avg 1:54.9. First 4 reps @1:55.2, last @1:53.9. This was really tough, 1500m a bastard of a distance and I've used up my early easy gains I think. Purely hard grind from here on in.
BPP 16.3: 30mins - 7,001. Again, probably slightly too fast but couldn't face going sub-7k.
BPP 16.5: 4x1,000m, 3min rest - avg 1:50.2. First 3 reps @1:50.9, last @1:48.4.

BPP 17.1: 10,500m - 2:11.4. Good steady pace today, nice row.

[Rowlers]

@ Rob - Good to see you back. Looks like I am just a week behind your BPP schedule so nice to see how you are doing at the moment.

Below my past two workouts. The 10000m this week was described in the plan as to set a new personal best. The goal was to start with the same pace as last week and improve on the last 2000m. I felt good so I started to push it a lot earlier and basically already from the start as my last weeks pace was 2:07. Half way I calculated that my goal should be to finish below 42 minutes. I came off pretty wasted but really happy that I managed.

Photobucket.com seems down so I had to note down my times manually.

BPP 14.3 - 4x8min / 2 min rest

32:00.0 - 7556m - 2:07.0

8:00.0 - 1885m - 2:07.3
8:00.0 - 1884m - 2:07.3
8:00.0 - 1884m - 2:07.3
8:00.0 - 1904m - 2:06.0

BPP 15.1 - 10000m

41:54.4 - 10000m - 2:05.7

8:27.4 - 2000m - 2:06.8
8:25.3 - 4000m - 2:06.3
8:22.9 - 6000m - 2:05.7
8:22.5 - 8000m - 2:05.6
8:16.4 - 10000m - 2:04.1

[MartinSH4321]

Hi, week 6 PP

6-1:
2k warmup
4x1k / 2min, 3x1:47,9 (279W) + last 1:45,5 (298W), 26spm
2k cooldown

6-2:
45min SS, 10.560m, 2:07,8 (168W), AHR 135, 22spm

6-3:
45min SS, 10.346m, 2:10,5 (158W), AHR 133, 22spm
I started with 168W but my AHR got too high so reduced to 150W, felt a bit groggy after 6-1 and 6-2

today I'll have some sort of Conconi-Performance-Test, starting at 50W and increasing 25W every minute
tomorrow will be 45min SS and saturday 30min PB attempt.

[rascott]

2nd cycle of the Pete Plan
PP 2.5 - hard distance - decided to go for a 10K PB...previous PB was 42:30 which was soft given I have a 7:26 2K score.
Based on Paul's Law my recent 6K of 23:50 gave me a target 10K of 40:57....so I'm pleased with this result

[MartinSH4321]

Week 6 PP:

6-4:
Performance Test, starting at 50W and increasing 25W every minute
Stopped at 350W and HR 160, was better than 2 months ago but felt pretty tired, so I didn't max out

6-5:
30min SS, 6.946m, 2:09,6 (161W), AHR 132

6-6:
30min SS, 7.013m, 2:08,3 (166W), AHR 133
planned a PB attempt, but felt too groggy, 6 times/week are hard for me

Total distance for week 6: about 49,5 km

[mdpfirrman]

@ Robert, Roel, Rob -- You three are crushing it! Nice to watch all of your progress.

Roel, I assume that was a PB? Huge gains for you.

Rob, keep doing what you're doing. Don't be tempted to go too hard on the SS, though you can. Save that for your hard rows!

Robert - you're progressing really fast. I'd consider doing this or next round as your last round, then considering another plan for the long term. Huge gains. You're closing in on my times fast and will soon likely pass me up!

You all have huge potential that I can't wait to see.

[rascott]

Robert - you're progressing really fast. I'd consider doing this or next round as your last round, then considering another plan for the long term. Huge gains. You're closing in on my times fast and will soon likely pass me up!

Hi Mike - thanks!

Even though I think I have another PP round in me, I agree with you - I'm thinking about jumping ship now and hitting the Interactive weight loss plan to see if I can lose 5kgs by the end of the year. I have a total of 10kgs to lose to get down to my "fighting weight" (25 on the Body Mass Index). Ive run the numbers and have a 5 day per week for 6 weeks plan which is much more HR based. I'll add one day mountain biking and one rest day to this. The interval rest periods are until you get to twice your RHR (about 102 for me) so it sounds like a more intense plan with shorter rest periods than the PP.

I think I'll try it for a change then come back to the PP in the new year and try and stick to it for 3 full rounds. I tend to get bored of any one plan after a while and lose focus...

Thnaks for all the help and advice and I will be back!

[SowfLondonRower]

BPP 17.2: 8x500m, 2min rest - 1:50.1 avg. first 7 reps 1:50.9 @31s/m, last 1:44.6 @36.
BPP 17.3: 2x15min, 2min rest - 2:08.5, 20s/m.
BPP 17.4: 30min - 2:05.4, 20s/m.

BPP 18.1: 11,000m - 2:10.8, 21s/m, unstrapped.

@roel - congrats on the 10k time, great work! Both your 2k and 5k PBs are going to get smashed when you next test them - maybe sub-20 for the 5k soon...

@mike - yup this is the main thing I struggle with; I think it helps me a lot to do SS work unstrapped and with a specific pace in mind beforehand, as I did today. It was also in the back of my mind that tomorrow I have to do 4x2k, aiming for 1:55.2 pace. Scary stuff...

[MartinSH4321]

PP 7-1
30min SS, 7016m, 2:08,2 (166W), AHR 133

PP 7-2
2k warmup, 8:43,9 (156W), AHR 120

8x500m/1:30r
01:43,9
01:43,8
01:43,9
01:44,0
01:43,9
01:43,9
01:44,0
01:39,8
first 7 at 26spm, last 30spm, DF 157
average: 1:43,4 (316W), AHR 162

1k cooldown, 4:40,1 (127W), AHR 135

@ rob
well done, good progress! Interesting to see that your 8x500 and 4x1k times are almost equal, most people are clearly faster at 8x500 (my 8x500 average is about 4sek faster than my 4x1k)