Pete Plan Thread

[Fathoms77]

I've just started this plan and I really like it so far. But I have a question:

I really only have time to row 3 times a week (I do weight training and tennis on the off days, with one day rest). So per the Pete Plan, I do 1 speed interval workout, 1 endurance pyramid, and 1 steady long row (usually around 14K).

I know the plan calls for more periods of steadier rowing, though, and more often each week. So what I've been doing is supplementing a bit: at the end of the speed and endurance workouts, I take a break then do a steady medium row; 3500-4000M after the speed session and a solid 1500-2000 after the endurance pyramid.

Think this will work out all right? I don't feel like I'm overworking myself as I've been geared more toward long distances for years now, anyway. But I also want to get faster at the 2K, and I want to focus on that, while at the same time maintaining a similar calorie burn to the longer rows.

[boomingaway]

PP - W12D1

4x1000m/5:00r
14:59.8 4,000m 1:52.4 246 1146 29 182

3:45.6 1,000m 1:52.8 244 1139 29 175
3:44.8 1,000m 1:52.4 246 1148 29 182
3:44.7 1,000m 1:52.3 247 1149 29 185
3:44.7 1,000m 1:52.3 247 1149 29 187

W3D1 - 2:01.2, 33spm
W6D1 - 1:59.1, 30spm, 181 HR
W9D1 - 1:56.3, 29spm, 180 HR
Today - 1:52.4, 29spm, 182 HR

This was up there in effort. I used a DF of 115 for the first interval and that was just too much for my legs. I lowered it to 109 after that and it was fine. I think I'll save the higher drag factors for time trials, so that it's easier on my body.

I've been thinking about how to continue rowing once I get access to a barbell, which is probably a month away. I'm thinking of adding an extra steady state session and keeping everything else the same. So it goes from S-H-S-H-S-H (steady and hard) to S-S-H-S-S-H-S-S-H. This is probably better in the long run and would lead to more sustainable gains. It also lets me continue doing this plan, which I'm really enjoying due to the repeatable workouts and measuring progress.

[boomingaway]

I've just started this plan and I really like it so far. But I have a question:

I really only have time to row 3 times a week (I do weight training and tennis on the off days, with one day rest). So per the Pete Plan, I do 1 speed interval workout, 1 endurance pyramid, and 1 steady long row (usually around 14K).

I know the plan calls for more periods of steadier rowing, though, and more often each week. So what I've been doing is supplementing a bit: at the end of the speed and endurance workouts, I take a break then do a steady medium row; 3500-4000M after the speed session and a solid 1500-2000 after the endurance pyramid.

Think this will work out all right? I don't feel like I'm overworking myself as I've been geared more toward long distances for years now, anyway. But I also want to get faster at the 2K, and I want to focus on that, while at the same time maintaining a similar calorie burn to the longer rows.

How about following Pete's Plan but stretching out a week of it to two weeks in your life? I do other stuff as well (weights, crossfit, the odd run), and I am currently taking around 10 days to finish a week of the plan.

[JamesP]

Really good continued progression, boomingaway. I hope I’ll see the same.

I struggle to fit 6 (or even 5) rows into a week. I’ve tried skipping the steady state rows, but I quite like them so I think I’ll stretch each PP week to 10 days or so.

[Fathoms77]

I've just started this plan and I really like it so far. But I have a question:

I really only have time to row 3 times a week (I do weight training and tennis on the off days, with one day rest). So per the Pete Plan, I do 1 speed interval workout, 1 endurance pyramid, and 1 steady long row (usually around 14K).

I know the plan calls for more periods of steadier rowing, though, and more often each week. So what I've been doing is supplementing a bit: at the end of the speed and endurance workouts, I take a break then do a steady medium row; 3500-4000M after the speed session and a solid 1500-2000 after the endurance pyramid.

Think this will work out all right? I don't feel like I'm overworking myself as I've been geared more toward long distances for years now, anyway. But I also want to get faster at the 2K, and I want to focus on that, while at the same time maintaining a similar calorie burn to the longer rows.

How about following Pete's Plan but stretching out a week of it to two weeks in your life? I do other stuff as well (weights, crossfit, the odd run), and I am currently taking around 10 days to finish a week of the plan.

I guess I could do that. Thing is, I can do the 1 speed,1 endurance, and 1 steady long run each week; I'm just not doing more of the steady long pulling, which is why I've added it to the back end of the speed and endurance workouts.

I just don't know if that has the same effect.

[Polop]

BPP Week 7

Monday: 8k, 2:25.5@22spm
Tuesday: 7x500 (2mn rest), 2:07.8@28spm
Wednesdy: 8k, 2:20.8@21spm

No optionnal session because I'm getting enough exercise clearing some jungle. I mean garden .

Now I'm gonna wait for Pdscout to make me jealous of his performance.

[dutchcantoo]

Just completed day 1, 5k. I can feel my back is still not in order. It felt good going in and then somewhere early on, that familiar twinge reappeared. I suppose I should have stopped, but I'm stubborn, so there you go. Aside from that, I felt good doing it, not out of puff, but comfortable. I wasn't going for a great time, as I dont' have that in me anyways at this early stage. Here are my results. I'm still unsure as to what constitutes a good row, but at least I feel it was a steady row.

Pamela Jansen 5000m row
5,000m
METERS

26:37.3
TIME

2:39.7
PACE

261
CALORIES

146
HEART RATE

Average Watts 86
Calories Per Hour 595
Stroke Rate 20
Stroke Count 533
Drag Factor 97


Splits
Time Meters Pace Watts Cal/Hr S/M
26:37.3 5,000m 2:39.7 86 595 20 146
5:23.3 1,000m 2:41.6 83 585 20 132
5:20.0 2,000m 2:40.0 85 594 20 144
5:20.4 3,000m 2:40.2 85 592 20 143
5:22.7 4,000m 2:41.3 83 586 20 150
5:10.8 5,000m 2:35.4 93 620 21 162

[Dangerscouse]

Just completed day 1, 5k. I can feel my back is still not in order. It felt good going in and then somewhere early on, that familiar twinge reappeared. I suppose I should have stopped, but I'm stubborn, so there you go. Aside from that, I felt good doing it, not out of puff, but comfortable. I wasn't going for a great time, as I dont' have that in me anyways at this early stage. Here are my results. I'm still unsure as to what constitutes a good row, but at least I feel it was a steady row.

Pamela Jansen 5000m row
5,000m
METERS

26:37.3
TIME

2:39.7
PACE

261
CALORIES

146
HEART RATE

Average Watts 86
Calories Per Hour 595
Stroke Rate 20
Stroke Count 533
Drag Factor 97


Splits
Time Meters Pace Watts Cal/Hr S/M
26:37.3 5,000m 2:39.7 86 595 20 146
5:23.3 1,000m 2:41.6 83 585 20 132
5:20.0 2,000m 2:40.0 85 594 20 144
5:20.4 3,000m 2:40.2 85 592 20 143
5:22.7 4,000m 2:41.3 83 586 20 150
5:10.8 5,000m 2:35.4 93 620 21 162

There are twinges and there are twinges. I have, more or less, managed to differentiate between the two, and I have had numerous occasions when there's been a twinge but i have carried on with no consequences. However, there are clearly moments when you do have to listen to your concerns and stop rowing.

A 'good time' is very subjective so at the moment you need to build up an idea of what you are capable of. Imo, this is a good time for a 5k r20 and if it feels good, then it is good.

[Pdscout]

BPP Week 7

Monday: 8k, 2:25.5@22spm
Tuesday: 7x500 (2mn rest), 2:07.8@28spm
Wednesdy: 8k, 2:20.8@21spm

No optionnal session because I'm getting enough exercise clearing some jungle. I mean garden .

Now I'm gonna wait for Pdscout to make me jealous of his performance.

@ polop
Not my intention


After week 7 I feelt a difference for the SS. Would be interesting if it's the same for you.

Week9 second SS I will do today.
9k 2:09 @23spm
4x800m rest 2min target was 1:50 ~1sec faster than the last time.
1. 1:50. @27
2. 1:49.8 @27
3. 1:58 during rest I got lost in a thought and missed the start and the first 10-15sec. Were over. But I maintained 1:50 afterwards so I assume ~1:50 would be possible.
4. 1:50 @28
Overall 800m felt much better this time.
BR
Pascal

[dutchcantoo]

There are twinges and there are twinges. I have, more or less, managed to differentiate between the two, and I have had numerous occasions when there's been a twinge but i have carried on with no consequences. However, there are clearly moments when you do have to listen to your concerns and stop rowing.

A 'good time' is very subjective so at the moment you need to build up an idea of what you are capable of. Imo, this is a good time for a 5k r20 and if it feels good, then it is good.

Turns out this was a bad twinge. Old injury, flaring up and me too hard headed to take heed. Spent most of the day trying everything to loosen it up enough to function.
I noticed in my results that my drag factor is quite low. Am I right in assuming that if I raise that, I'll perform better?

[boomingaway]

Thank you, James!

PP - W12D3

3k, 2.5k, 2k / 5min rest
30:14.8 7,500m 2:00.9 198 980 26

12:09.9 3,000m 2:01.6 194 969 26
10:05.5 2,500m 2:01.1 197 978 26
07:59.4 2,000m 1:59.8 203 999 27

W3D3 - 2:10.0, 30spm
W6D3 - 2:09.1, 26spm, 184 HR
W9D3 - 2:05.1, 26spm, 183 HR
Today - 2:00.9, 26spm


That was a really, really, hard effort. It was almost too hard. I wanted to keep it below 2:02, first interval was tough, but fine. The second interval, I sped up and tried to get it close to 2:01. The third interval, I wanted to go sub 8 because I've never done that in a workout (PR before lockdown was 7:51). HR kept dropping in and out, but if I had to estimate, my ending HRs were 182, 186, and 189. 182 was definite, HR was 183 6 minutes into the 2nd interval, and HR was 187 5:30 into the 3rd interval.

I need to stop racing these sessions. Going at between 2:01.5 and 2:02.0 like I intended to would have still been hard, but not lying on the ground collapsed hard. It was exactly 1 cycle ago that my paces suddenly jumped, most likely due to technique gains. So I think the days of these huge gains are over. I might try and go just 1 second faster for the next cycle.

I hope this is my last ever interval session above 2:00!

[Dangerscouse]

Turns out this was a bad twinge. Old injury, flaring up and me too hard headed to take heed. Spent most of the day trying everything to loosen it up enough to function.
I noticed in my results that my drag factor is quite low. Am I right in assuming that if I raise that, I'll perform better?

Take care if you've flared up an old injury. Your drag factor is good where it is, if it's any higher you will probably just increase the pressure on your back.

There's no right or wrong with drag, and there certainly isn't any correlation between higher drag and better results. I have lowered mine recently to 115-120, as I've been using 125-130 for quite a while, so you might possibly perform better with it a bit lower or higher, but for now don't increase it as there's no need to risk making your injury any worse

[JamesP]

3 attempts to PB at 6k this week, and 3 HDs (first enforced as I had to deal with a wailing toddler, but next 2 unnecessary).

My calves feel fairly tight today, so think I’m a bit dehydrated, but it’s mainly the inner chimp winning again.

So, should I give up on the 6k and move on with the PP, or persevere?

[Dangerscouse]

3 attempts to PB at 6k this week, and 3 HDs (first enforced as I had to deal with a wailing toddler, but next 2 unnecessary).

My calves feel fairly tight today, so think I’m a bit dehydrated, but it’s mainly the inner chimp winning again.

So, should I give up on the 6k and move on with the PP, or persevere?

Slow it down and get it done. If you give up, that will only be detrimental.

I'd aim for 1.5 seconds slower if it's mainly a chimp issue. At what point did you give up? When you get past it then you can maybe increase the pace.

[Aaron1]

Hello! Been reading this forum on and off for a few months now but just signed up.
I've got an erg on long term loan at the beginning of this year.
Was otherwise sedentary for the last 10 years so a lot of catchup...
43m 5'10" 161lbs so a lightweight I believe?

I was just rowing different workouts in the beginning and then decided to start the Pete plan, I jumped ahead to week 4 of the plan.
I've kept pretty detailed stats and I'm approaching the end of the Pete plan so thought it might be useful for others to see the progress.
https://docs.google.com/spreadsheets/d/ ... sp=sharing
I've dropped roughly 20 seconds from my 2k splits. A lot of that was also technique work, pushing and not pulling, etc.
Also just learning to push myself harder and getting used to holding on even when it's hurting.
I've also lost about 10lbs, dropped my body fat a couple of percent and lowered my blood pressure/heart rate so healthier overall.

I'm still slow but improving weekly. I was only rowing 3 days a week but started doing longer aerobic rows the last 2 weeks or so.

I'm also a little unsure what to do after this pete plan ends, I think my aerobic system needs a lot of work so I'm probably going to focus more on the longer/slow rows with a 1 or 2 faster rows throughout the week.
Initial goal is to get my 2k under 8min and then go from there.