Pondering the Beginner Pete Plan

[Dangerscouse]

Mentally (more than physically), that was a tough one. I wanted to HD so bad. So glad I didn't.

Sessions like this can be the critical difference in making progress. Winning that mental battle to keep going, is a massive success for your mindset

[btswims]

Week 10 Day 1 -

Code: Select all

Splits
Time	Meters	Pace	Watts	Cal/Hr	S/M	 HR
44:03.6	9,500m	2:19.1	130	747	21	159
8:49.5	1,900m	2:19.3	129	745	21	156
8:46.9	1,900m	2:18.6	131	751	21	159
8:47.9	1,900m	2:18.9	131	749	21	161
8:46.2	1,900m	2:18.4	132	753	21	161
8:53.2	1,900m	2:20.3	127	736	21	161

[Spinal]

BPP 18.2
In week 14 you did this session with 3 reps. Do the first 3 reps at the pace you managed for that session, and the month of work you’ve done since will allow you the extra rep.

Mentally (more than physically), that was a tough one. I wanted to HD so bad. So glad I didn't.

Solid progress

Well done fighting the negative emotions and finishing the workout.

[mitchel674]

Week 10 Day 1 -

Code: Select all

Splits
Time	Meters	Pace	Watts	Cal/Hr	S/M	 HR
44:03.6	9,500m	2:19.1	130	747	21	159
8:49.5	1,900m	2:19.3	129	745	21	156
8:46.9	1,900m	2:18.6	131	751	21	159
8:47.9	1,900m	2:18.9	131	749	21	161
8:46.2	1,900m	2:18.4	132	753	21	161
8:53.2	1,900m	2:20.3	127	736	21	161

Solid session! 10k coming up.

[RayOfSunshine]

BPP 18.3
Row the same pace you did for the 11000m for the first 20mins, and then speed up every couple of minutes through to the end.
Target was 2:18.2 for the 1st 20'. I broke the workout into 2 sessions so that I could get the 5k for the Tour De SkiErg Challenge. One thing I didn't think about was the flywheel was still moving when I set the 7 minutes for the 2nd part. It cost me about 15s because I took my shoes off and wiped off sweat.

[RayOfSunshine]

BPP 18.4
[10000m] – Try restricting the stroke rate to a strict 20spm for the first half of this row, working on technique. From half way allow yourself to increase the rate only with a corresponding increase in pace.

Posting for accountability.
34spm on ski is ~20spm on rower. My actual pace and spm for the splits are spot on target. That doesn't happen too often for me on the ski.

[istro]

BPP 18.4
...
Posting for accountability.
34spm on ski is ~20spm on rower. My actual pace and spm for the splits are spot on target. That doesn't happen too often for me on the ski.

Keep posting, Ray! Solid progress day after day. Also noticed your signature update, happy birthday fellow Aquarius!

As to me - 2nd week of 2nd run done. Got distracted in the interval session and missed the beginning of 2nd interval by whopping 41 seconds, haha. Also steady rows with heart rate limit end up shorter in distance than on the first run - I hadn't gotten a heart rate monitor until mid week 7, and hadn't started limiting by heart rate until later yet (late week 12) - so this isn't too surprising, as on the first run I was straining a lot more. Comparing pace of interval sessions is more representative of my fitness improvement (for now).

[RayOfSunshine]

BPP 18.4
...
Posting for accountability.
34spm on ski is ~20spm on rower. My actual pace and spm for the splits are spot on target. That doesn't happen too often for me on the ski.

Keep posting, Ray! Solid progress day after day. Also noticed your signature update, happy birthday fellow Aquarius!

As to me - 2nd week of 2nd run done. Got distracted in the interval session and missed the beginning of 2nd interval by whopping 41 seconds, haha. Also steady rows with heart rate limit end up shorter in distance than on the first run - I hadn't gotten a heart rate monitor until mid week 7, and hadn't started limiting by heart rate until later yet (late week 12) - so this isn't too surprising, as on the first run I was straining a lot more. Comparing pace of interval sessions is more representative of my fitness improvement (for now).

Ugh. That stinks about missing the interval... but, you knew exactly how long it was and you're only competing with yourself. Nice documentation. That's what I'm using this thread for as well. I've looked back to 2017 or 2018 when I did the BPP the first time and wish I had posted more.

Is the 146 HR a % of max or % of HRR?

[RayOfSunshine]

BPP 18.5
[4 x 1000m / 3min rest] – You last did this session in week 16, or week 13. Aim for the same average pace you managed on your last attempt for the first 3 reps, and then all out for the final rep.

Happy overall with this one

On to week 19

[istro]

Ugh. That stinks about missing the interval... but, you knew exactly how long it was and you're only competing with yourself. Nice documentation. That's what I'm using this thread for as well. I've looked back to 2017 or 2018 when I did the BPP the first time and wish I had posted more.

Is the 146 HR a % of max or % of HRR?

Yeah, having a spreadsheet to look back at is definitely a huge motivator . Although I think I'll track back on my decision to "match the time" of steady state sessions, at least until I had started limiting by heart rate on the first run - today for 3.1 instead of 6k I ended up doing 5553m in the same time that it took me to do 6k with no heart rate limits. I tried to bias towards more work; but looks like until the effort is comparable (week 12), my steady sessions will always end up shorter. From now on I'll match the distance, and in "gain" column compare the total time (so it will be negative for a while now, but so what - I'll get more work in, so I win). By the time it switches around and I end up getting the steady session done quicker than on the first run I'll swap these out again.

As to 146bpm - that's where ErgData cuts off the "zone 3", so for prettier numbers to look at (percent in the zone) I decided to stay below that. By the formula, my aerobic ceiling should be a few beats higher - 149-150bpm, but that's close enough

If you're curious, the notes I have with the formula are below:

Aerobic (energy mostly created by burning carbs & fats) - 50-75% heart rate range + resting heart rate
Anaerobic (glucose storage tapped into for additional energy needs) - 80-85% heart rate range + resting heart rate

My resting heart rate is around 50, and max I had seen in workouts is 183; this gives a heart rate range of 133bpm. So for steady states I should stay below 133 * 0.75 + 50 ~ 150bpm.

[RayOfSunshine]

Is the 146 HR a % of max or % of HRR?

As to 146bpm - that's where ErgData cuts off the "zone 3", so for prettier numbers to look at (percent in the zone) I decided to stay below that. By the formula, my aerobic ceiling should be a few beats higher - 149-150bpm, but that's close enough

If you're curious, the notes I have with the formula are below:

Aerobic (energy mostly created by burning carbs & fats) - 50-75% heart rate range + resting heart rate
Anaerobic (glucose storage tapped into for additional energy needs) - 80-85% heart rate range + resting heart rate

My resting heart rate is around 50, and max I had seen in workouts is 183; this gives a heart rate range of 133bpm. So for steady states I should stay below 133 * 0.75 + 50 ~ 150bpm.

Same formula I've been using for a few years now
https://www.concept2.com/indoor-rowers/ ... rate-range

Today was what I call a recovery day. I did an hour on the rower with a 60% cap (or 139 using MHR=189 and RHR=63) @ 18spm.

I haven't updated my MHR is a few years. I think it might be a bit lower now. The highest I've seen lately is 181. I did adjust my RHR up prior to BPP because I knew I was in worse shape, but it's below 60 now. It really cutting hairs, but if I update them to what I think they would be... today would've been spot on 65%. I'll probably update them after the BPP.

[btswims]

These hurt, my legs were tired from lifting yesterday and had to gut out the last 2k.

Week 10 Day 2 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
24:22.3	6,000m	2:01.8	193	965	25	176
8:07.4	2,000m	2:01.8	193	965	25	173
8:11.4	2,000m	2:02.8	189	949	25	175
8:03.5	2,000m	2:00.8	198	982	26	182
r1,606m	

[Sakly]

These hurt, my legs were tired from lifting yesterday and had to gut out the last 2k.

Week 10 Day 2 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
24:22.3	6,000m	2:01.8	193	965	25	176
8:07.4	2,000m	2:01.8	193	965	25	173
8:11.4	2,000m	2:02.8	189	949	25	175
8:03.5	2,000m	2:00.8	198	982	26	182
r1,606m	

Had the same problem today

[RayOfSunshine]

BPP 19.1
Goal was to beat the time from 4 weeks ago w/ 2:13.4 splits. Halfway through, I set a goal to get under 2:12.

I looked back to when I got the skierg and was in really good shape (bottom time on the pic)... ouch. My SB isn't close to my PB, but now I have something to chase. A long term goal will be a sub 40 10k.

The DF difference is quite noticeable... I remember thinking 105 was really low at the time because everyone posted on FB was taking over the cover for sprints and still using 140+ for longer sessions. I need to dial in what's best for me.

[Dangerscouse]

The DF difference is quite noticeable... I remember thinking 105 was really low at the time because everyone posted on FB was taking over the cover for sprints and still using 140+ for longer sessions. I need to dial in what's best for me

It is a constant issue as people compare drag factors to others. It's purely a means to an end, and if 100, 200 or anything inbetween makes you more efficient, then that's what you should use.

Think of it this way: When was the last time you saw anyone brag about a PB being better because it was a higher drag than someone else?