Pete Plan Thread
- max_ratcliffe
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Re: Pete Plan Thread
Pete 5k plan, 4x1650r4 target pace 2.00.6
2k w/u at 2.08. This was a faster warm up than usual (usually go about 2.12), and I mixed in some different rate work.
i split s/m
1 2.00.4 23
2 2.00.4 24
3 2.00.1 25
4 2.00.6, 25 but HD at about 800m, completed at recovery pace.
Hated pretty much every minute of this workout, and the HD didn't help morale!
Improvements from better pacing are nice, but I'm looking forward to when the fitness gains will actually start.
2k w/u at 2.08. This was a faster warm up than usual (usually go about 2.12), and I mixed in some different rate work.
i split s/m
1 2.00.4 23
2 2.00.4 24
3 2.00.1 25
4 2.00.6, 25 but HD at about 800m, completed at recovery pace.
Hated pretty much every minute of this workout, and the HD didn't help morale!
Improvements from better pacing are nice, but I'm looking forward to when the fitness gains will actually start.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Re: Pete Plan Thread
Hi Pyramid yesterday.. Target from last time 1:39.2
3k w/u
Pyramid Ave/ 1:35.4 /spm 34 DF 135. Ave watts 403
250 !:36.8
500 1:36.8
750 1:37.3
1k 1:36.3
750 1:35.7
500 1:32.9
250 1:26.8
Followed by 8k steady. 2:03.3
2k c/down
3k w/u
Pyramid Ave/ 1:35.4 /spm 34 DF 135. Ave watts 403
250 !:36.8
500 1:36.8
750 1:37.3
1k 1:36.3
750 1:35.7
500 1:32.9
250 1:26.8
Followed by 8k steady. 2:03.3
2k c/down
Male 57yrs. 6'1" 88kg.[u[/u] Left Hip Resurfaced June 2024.
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
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- Marathon Poster
- Posts: 11277
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Pete Plan Thread
There are benefits to HDs too. You were pushing your limits so you know where to pitch it next time, and you can use the frustration as angry resolve to do better next time.max_ratcliffe wrote: ↑May 28th, 2019, 9:46 amPete 5k plan, 4x1650r4 target pace 2.00.6
2k w/u at 2.08. This was a faster warm up than usual (usually go about 2.12), and I mixed in some different rate work.
i split s/m
1 2.00.4 23
2 2.00.4 24
3 2.00.1 25
4 2.00.6, 25 but HD at about 800m, completed at recovery pace.
Hated pretty much every minute of this workout, and the HD didn't help morale!
Improvements from better pacing are nice, but I'm looking forward to when the fitness gains will actually start.
It's inevitable that you will have HDs when you're trying to get fitter, it's just about not using them as an easy way out when it gets tough, which admittedly is a fine line.
Thoroughly hating a workout, but still completing it is a victory in itself, don't lose sight of that.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
- max_ratcliffe
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- Joined: May 2nd, 2019, 11:01 pm
Re: Pete Plan Thread
Thanks Stu,Dangerscouse wrote: ↑May 30th, 2019, 3:45 pmThere are benefits to HDs too. You were pushing your limits so you know where to pitch it next time, and you can use the frustration as angry resolve to do better next time.max_ratcliffe wrote: ↑May 28th, 2019, 9:46 am<>
Hated pretty much every minute of this workout, and the HD didn't help morale!
<>
It's inevitable that you will have HDs when you're trying to get fitter, it's just about not using them as an easy way out when it gets tough, which admittedly is a fine line.
Thoroughly hating a workout, but still completing it is a victory in itself, don't lose sight of that.
I felt pretty grumpy after that, as this was really a pace that I should have been able to handle. Challenging, yes and perhaps exhausting, but I was expecting to complete the w/o. I wonder if I was a little over confident, so not properly prepared mentally.
I'd expected 4min rest to feel quite long compared to approx 6min work per rep. It didn't!
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Re: Pete Plan Thread
@ max, we all know where your coming from.
For me 4x 2k 5 r DF 134 Target from previous 1:47.0
so,
2k 6:57.1 Ave/ 1:44.2 /hr179 31spm
2k 6:55.0 " 1:43.7 182 31
2k 6:54.1 " 1:43.5 190 31
2k 6:46.5 " 1:41.6 197 33
Total rest 2027
Over all ave/ 1:43.2 318watts
For me 4x 2k 5 r DF 134 Target from previous 1:47.0
so,
2k 6:57.1 Ave/ 1:44.2 /hr179 31spm
2k 6:55.0 " 1:43.7 182 31
2k 6:54.1 " 1:43.5 190 31
2k 6:46.5 " 1:41.6 197 33
Total rest 2027
Over all ave/ 1:43.2 318watts
Male 57yrs. 6'1" 88kg.[u[/u] Left Hip Resurfaced June 2024.
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
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- 10k Poster
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- Joined: January 20th, 2015, 4:26 pm
Re: Pete Plan Thread
Wow, great session. You crushed your target!!Andrew Shuck wrote: ↑May 31st, 2019, 4:24 am@ max, we all know where your coming from.
For me 4x 2k 5 r DF 134 Target from previous 1:47.0
so,
2k 6:57.1 Ave/ 1:44.2 /hr179 31spm
2k 6:55.0 " 1:43.7 182 31
2k 6:54.1 " 1:43.5 190 31
2k 6:46.5 " 1:41.6 197 33
Total rest 2027
Over all ave/ 1:43.2 318watts
59yo male, 6ft, 153lbs
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- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Pete Plan Thread
I wish I could explain why some days feel harder than others, I also find some days the time passes quicker than others too, but there is no way of knowing until you start and give it a few minutes. Over confidence will bite you in the arse if you're not careful, so it's just a matter of taking a step back to take two steps forward.max_ratcliffe wrote: ↑May 31st, 2019, 3:58 am
I felt pretty grumpy after that, as this was really a pace that I should have been able to handle. Challenging, yes and perhaps exhausting, but I was expecting to complete the w/o. I wonder if I was a little over confident, so not properly prepared mentally.
I'd expected 4min rest to feel quite long compared to approx 6min work per rep. It didn't!
Some of my best sessions have come when I really didn't want to get up or get on the erg.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
- hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: Pete Plan Thread
Mwa, it more or less starts here, and given the last rep this was still a bit on reserve for Andrew. Nice sesh ofcourse.mitchel674 wrote: ↑May 31st, 2019, 8:28 amWow, great session. You crushed your target!!Andrew Shuck wrote: ↑May 31st, 2019, 4:24 am@ max, we all know where your coming from.
For me 4x 2k 5 r DF 134 Target from previous 1:47.0
so,
2k 6:57.1 Ave/ 1:44.2 /hr179 31spm
2k 6:55.0 " 1:43.7 182 31
2k 6:54.1 " 1:43.5 190 31
2k 6:46.5 " 1:41.6 197 33
Total rest 2027
Over all ave/ 1:43.2 318watts
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Re: Pete Plan Thread
@ Mitch thank you..
@ Henry I've got another week of PP then, I'm working long days !2-13 hrs for 2 weeks..So no PP,I thought i"d do a bit of low rate distance on weekends?? What would you recommend i do on Sat/Sundays. Many thanks. (PS what Mwa mean?)
@ Henry I've got another week of PP then, I'm working long days !2-13 hrs for 2 weeks..So no PP,I thought i"d do a bit of low rate distance on weekends?? What would you recommend i do on Sat/Sundays. Many thanks. (PS what Mwa mean?)
Male 57yrs. 6'1" 88kg.[u[/u] Left Hip Resurfaced June 2024.
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
- hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: Pete Plan Thread
Hi Andrew,Andrew Shuck wrote: ↑May 31st, 2019, 9:10 am@ Mitch thank you..
@ Henry I've got another week of PP then, I'm working long days !2-13 hrs for 2 weeks..So no PP,I thought i"d do a bit of low rate distance on weekends?? What would you recommend i do on Sat/Sundays. Many thanks. (PS what Mwa mean?)
First mwa... think its Dutch, not really a word, but more a sound, it means, its not so special, or not fully agree. I ment, for you that session was good, but nothing special yet.
Re work, go a bit on feel. If possible, keep training a bit, but keep it short and not super intense. If you have a bit more time in the weekend, use that for a longer session. You could even combine two things. A longer, low rate Wu, say 20 min, and half a speedsession after. 4x500, or 3x750.
But go a bit on feel, don,t force it.
- max_ratcliffe
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- Joined: May 2nd, 2019, 11:01 pm
Re: Pete Plan Thread
Modified pp5k week 3
5x1000 r1
Very tough indeed. It would have been even more brutal if I had got the pacing right.
As it was, fly and die at least gave me extra rest!
5x1000 r1
Very tough indeed. It would have been even more brutal if I had got the pacing right.
As it was, fly and die at least gave me extra rest!
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Re: Pete Plan Thread
@ Henry, cheers i"ll try your suggestion.Many thanks.
Male 57yrs. 6'1" 88kg.[u[/u] Left Hip Resurfaced June 2024.
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
Pb's achieved in 2019/20....500m 1:22.91k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1 23 Million meters to date
Just because you think you’re paranoid doesn’t mean you’re not..
- max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Re: Pete Plan Thread
pp5k
2k w/u
4x1800 r4. Target split 2.02.
i time split s/m
1 7.19.1 2.01.9 24
2 7.19.1 2.01.9 24
3 7.15.6 2.01.0 24
4 7.11.3 1.59.8 26
Been struggling a bit recently with getting the pacing right, so very pleased to finish a w/o.
Now there's an evil voice in the back of my head berating me for not going fast enough.
2k w/u
4x1800 r4. Target split 2.02.
i time split s/m
1 7.19.1 2.01.9 24
2 7.19.1 2.01.9 24
3 7.15.6 2.01.0 24
4 7.11.3 1.59.8 26
Been struggling a bit recently with getting the pacing right, so very pleased to finish a w/o.
Now there's an evil voice in the back of my head berating me for not going fast enough.

51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
Re: Pete Plan Thread
Hi all,
I am 52 years old, 6' (1.83) tall, 15st (95kg)
Have only started going to gym 3 or 4 months ago after not doing any exercise for years ( retired from rugby @ 40) and discovered the rowing machine. Now going 3 or 4 times a week.
I am now on week 5 of the BPP I completed the 7000 m last night with figs of,
2.11/500 - SR 22 - DF 120
Each week as distance increases I cope ok with the 2.11/500 ( I find the interval sessions harder) but should I be doing better times than this ? how long will it be before I will notice an improvement in my times /performance? or am I being impatient ?
My best 2k at moment is 8.16
Sorry if stupid questions and please don't ask for video as I would not know how to put one up.
I am 52 years old, 6' (1.83) tall, 15st (95kg)
Have only started going to gym 3 or 4 months ago after not doing any exercise for years ( retired from rugby @ 40) and discovered the rowing machine. Now going 3 or 4 times a week.
I am now on week 5 of the BPP I completed the 7000 m last night with figs of,
2.11/500 - SR 22 - DF 120
Each week as distance increases I cope ok with the 2.11/500 ( I find the interval sessions harder) but should I be doing better times than this ? how long will it be before I will notice an improvement in my times /performance? or am I being impatient ?
My best 2k at moment is 8.16
Sorry if stupid questions and please don't ask for video as I would not know how to put one up.
Male - 56 years - 6' / 1.83m - 100kg - PB's 2k 7:56 10k 43:11 60mins 13800m HM 1:34.37
- hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: Pete Plan Thread
Should not worry about it, first finish the plan and take it from there.Ted12 wrote: ↑June 19th, 2019, 6:55 amHi all,
I am 52 years old, 6' (1.83) tall, 15st (95kg)
Have only started going to gym 3 or 4 months ago after not doing any exercise for years ( retired from rugby @ 40) and discovered the rowing machine. Now going 3 or 4 times a week.
I am now on week 5 of the BPP I completed the 7000 m last night with figs of,
2.11/500 - SR 22 - DF 120
Each week as distance increases I cope ok with the 2.11/500 ( I find the interval sessions harder) but should I be doing better times than this ? how long will it be before I will notice an improvement in my times /performance? or am I being impatient ?
My best 2k at moment is 8.16
Sorry if stupid questions and please don't ask for video as I would not know how to put one up.
Really doing a hard 2k is very tough, think that is your current problem. You can do better, but that would mean falling of the erg after. And no, thats not joking, but very close to the truth.
Rating over a 2k should also be high. 30 ish is more or less the minimum.
Keep posting, you will get usefull feedback.