Pete Plan Thread

[boomingaway]

W8D3

4x2000m/5:00r
8000m, 33:44, 2:06.5, 26spm, 185 HR

2000m1 - 2:06.8, 25spm, 177 HR
2000m2 - 2:06.7. 25spm, 185 HR
2000m3 - 2:06.5, 25spm, 188 HR
2000m4 - 2:05.9, 27spm, 191 HR

W2D3 - 2:09.7, 29spm
W5D3 - 2:08.2, 28spm

My split on the last cycle was 2:08.2, so I was aiming to keep it under 2:08 and then speed it up in the last interval. The first one was too easy though so I decided during it to just speed up and maintain a consistent pace throughout. Interval 2 was fine, 3 was horrible, 4 was death. 191 is my highest rowing HR so far (only reached 187 in the 2k test). It pretty much confirms that the drag factor was way too low in my 2k test (107 vs 111 today).

[jbhop5857]

Good Day,
Boomingaway - nice progress. That’s a big jump and yeah, it hurts so good. Well done.

Cycle 3, Wk3 - Pyramid

DATE 4/7 4/28 5/21
250 202 154 150.8
500 201 153.9 151.1
750 200 153.8 150.6
1000 156.9 153 150.2
750 153.4 152 149.9
500 147.6 151 146.3
250 129.4 128 128.4

AVE /500 154.7 151.3 148.5
I know there is a bunch of posts about how to do this. This is how I do it, sort of. To some, my current splits will look like sandbagging. And, well, sort of. I know the Pete Plan is a sharpening tool, but I have found success using it for longer periods of time and I like to roll into the first three cycles. This way, I can continue longer steady state rows and increase the speed over time on the intervals. You may disagree and I welcome that. I also will use HR as a Steady State measure along with Stroke Rate instead of speed and some believe that is weird as the Pete Plan is a power plan. Again, I follow all the directions given by Pete and add adaptations that allow me the greatest output over time. I am fairly certain I could beat my PR if I needed to right now, but I am waiting another cycle or two to test. There is a lot of room to grow right now.

Hope you are all safe and well,

David

[jbhop5857]

Good Day,
Cycle 3 Wk 3 Steady State
OK, here is the deal, this was not Steady. Nothing about it was. Stroke Rate, /500 difficult breathing, just not good at all. Really thought and focused on form as the times just were not holding strong, not sure why.

14k at 2:04.2/500 with some splits at 2:03 and another over 2:05.5.
Simply put, I increased speed and distance for this steady state and doing so was stupid, I was not strapped but no way I was in a UT2 frame.

Have a good day,

David

[LondonDorset]

Hi,

New the the PP and wondered if anybody could point me in the direction a copy of the plan. I've found machars.net which seems pretty clear but I'm not certain what the '+1/3' represents where it says "2k +3/1".

ANY help greatfully received.

Rgds
Nige

[Benen_Karski]

Type into google "Lunch Hour Pete Plan" and it should take you right to the original blog post

[jbhop5857]

Welcome

https://thepeteplan.wordpress.com/the-pete-plan/

David

[estragon]

Hi,

New the the PP and wondered if anybody could point me in the direction a copy of the plan. I've found machars.net which seems pretty clear but I'm not certain what the '+1/3' represents where it says "2k +3/1".

ANY help greatfully received.

Rgds
Nige

Be aware that there's the 3-week 'Pete Plan' -- https://thepeteplan.wordpress.com/the-pete-plan/ and the 24-week Pete Plan for Beginners (PPB) -- https://thepeteplan.wordpress.com/beginner-training/.

I'm on week 4 of the excellent 24-week PPB for the 4th or 5th time. Never managed to finish it before, though I've reached around 15 weeks twice. I'd highly recommend it but make sure you scroll all the way down the plan page to read the explanatory notes.

[jbhop5857]

Good Day,
Took fridays garbage session as a sign of too much for too long. Took yesterday and today off. Ate a crapload of good food my body seemed to want. Back at it Monday.

Have a good day

[boomingaway]

PP - W8D5

5000m, hard distance
20:43, 2:04.3, 24spm, 182 HR

1000m1 - 2:05.4, 25spm, 173 HR
1000m2 - 2:04.9, 23spm, 179 HR
1000m3 - 2:04.4, 24spm, 183 HR
1000m4 - 2:04.3, 24spm, 187 HR
1000m5 - 2:02.8, 25spm, 189 HR

W1D5 - 22:04, 2:12.4, 27spm
W3D5 - 21:33, 2:09.3, 24spm
W5D5 - 21:05, 2:06.5, 25spm, 177 HR
Today - 20:43, 2:04.3, 24spm, 182 HR

80 seconds better than week 1, I'll take it. I spent 3 hours outside yesterday and my hayfever was pretty bad. I woke up with a blocked nose and contemplated doing steady state, but I've been eyeing this 5k for a while and have been wanting to go sub 21. I started off at 2:05 pace and sped up ever so slightly. It was a really hard effort, but still not 100%. Sub 20 seems like a reasonable medium term target. I'm thinking 6-8 weeks + 100% effort should get me there.

jbp, doesn't 2 days off feel glorious? I did that last week and I needed it so badly - mentally as well as phyiscally.

[max_ratcliffe]

PP - W8D5

5000m, hard distance
20:43, 2:04.3, 24spm, 182 HR
<>

W1D5 - 22:04, 2:12.4, 27spm
W3D5 - 21:33, 2:09.3, 24spm
W5D5 - 21:05, 2:06.5, 25spm, 177 HR
Today - 20:43, 2:04.3, 24spm, 182 HR

<>

Very well done. This is really good improvement over 8 weeks especially with a tidy negative split and it not being an all-out effort.

Sub 20 was a huge milestone for me - there's really something about seeing 1:5x as the average split.

[Dangerscouse]

PP - W8D5

5000m, hard distance
20:43, 2:04.3, 24spm, 182 HR

1000m1 - 2:05.4, 25spm, 173 HR
1000m2 - 2:04.9, 23spm, 179 HR
1000m3 - 2:04.4, 24spm, 183 HR
1000m4 - 2:04.3, 24spm, 187 HR
1000m5 - 2:02.8, 25spm, 189 HR

W1D5 - 22:04, 2:12.4, 27spm
W3D5 - 21:33, 2:09.3, 24spm
W5D5 - 21:05, 2:06.5, 25spm, 177 HR
Today - 20:43, 2:04.3, 24spm, 182 HR

80 seconds better than week 1, I'll take it. I spent 3 hours outside yesterday and my hayfever was pretty bad. I woke up with a blocked nose and contemplated doing steady state, but I've been eyeing this 5k for a while and have been wanting to go sub 21. I started off at 2:05 pace and sped up ever so slightly. It was a really hard effort, but still not 100%. Sub 20 seems like a reasonable medium term target. I'm thinking 6-8 weeks + 100% effort should get me there.

jbp, doesn't 2 days off feel glorious? I did that last week and I needed it so badly - mentally as well as phyiscally.

I agree with Max, 80 seconds improvement is huge.

Don't be reluctant to have a day, or two, off if you feel like you're struggling that much.

You can only train as hard as you can rest so you need to make sure you're not over doing it, with diminishing returns, and then feeling the need to push harder to catch up as you're not progressing as much as you hoped for.

There's a subtle difference between laziness and needing rest which you will hopefully be able to identify as you progress.

[ampire]

PP - W8D5

5000m, hard distance
20:43, 2:04.3, 24spm, 182 HR

1000m1 - 2:05.4, 25spm, 173 HR
1000m2 - 2:04.9, 23spm, 179 HR
1000m3 - 2:04.4, 24spm, 183 HR
1000m4 - 2:04.3, 24spm, 187 HR
1000m5 - 2:02.8, 25spm, 189 HR

W1D5 - 22:04, 2:12.4, 27spm
W3D5 - 21:33, 2:09.3, 24spm
W5D5 - 21:05, 2:06.5, 25spm, 177 HR
Today - 20:43, 2:04.3, 24spm, 182 HR

80 seconds better than week 1, I'll take it. I spent 3 hours outside yesterday and my hayfever was pretty bad. I woke up with a blocked nose and contemplated doing steady state, but I've been eyeing this 5k for a while and have been wanting to go sub 21. I started off at 2:05 pace and sped up ever so slightly. It was a really hard effort, but still not 100%. Sub 20 seems like a reasonable medium term target. I'm thinking 6-8 weeks + 100% effort should get me there.

jbp, doesn't 2 days off feel glorious? I did that last week and I needed it so badly - mentally as well as phyiscally.

Nice Effort! Good improvement you should be easily under 20 soon.

[boomingaway]

Thanks everyone!

@dangerscouse - I'm getting plenty of rest. I've actually been doing crossfit for 4 years or so and have always neglected cardio and focused on strength. This will be a nice little bump to my cardio. My current routine is row-row-run-row-off. So I finish a week of Pete's Plan in 10 days. I also do 2-3 weight sessions (without a barbell, sigh) every 5 days. The run is an easy 10km with heart rate never going above 165.

[jbhop5857]

Good Day,
Cycle 3 Week 3 Decline

DATE 4/9 4/30 5-25
3000. 201 155.9 152.6
2500 159 154.9 152.3
2000 148 145.8 144.3

AVERAGE /500 156.9 152.9. 150.3

OK, I am not exactly sure where that came from. I feel like I will struggle with this next round, but I am also pretty happy with going sub 7 as part of the intervals even though the first two were substantially slower. If I wasn’t such a woosey woose I would test right now, but I am and my confidence is no where ready for a test (mentally).

So into a new cycle we go. Going to up the steady state distance from an average and see if we can build the engine a bit more as well. Interested in adding lifting as well, but hopefully Jiu Jitsu will come back soon and that will be enough for my body to handle anyway.

Hope you are well,

David

[jbhop5857]

Good Day,
Even though they were back to back, I needed to get my sprints back to Tuesday and Thursday as that fits my schedule better.

Cycle 4 Wk1 8x500

DATE 3/24 4/14. 5/5. 5/26
500 209.9 203 157.1 152.9
500 208.6 203 156.7 152.8
500 207.4 201.9 156.2 152.5
500 206.4 201.9 156 152.2
500 205.4 200.3 155.6 151.9
500 204.4 159.1 155.2 151.1
500 203.2 158.7 155. 149.9
500 142.6 135.4 134.3 133.6

AVE/500 203.4 157.4 153.2 149.6

Didn’t think I had the last one in me. Confidence builder I guess. Breathing is improving with the Steady State pieces, but need to work on the breathing of a sprint. Two breath strokes.

Hope you all have a safe day,

David