Pondering the Beginner Pete Plan

[mitchel674]

I'll do a 2k soon. Plan is to sit at or right under 2:00 pace @ 48spm.

Hit my SkiErg goal and went sub8 on the 1st leg of a sprint ergathlon. I didn't have anything left for the rest of the ergathlon, but the fact I finished was a victory.

Ski 7:55.5 (1:58.8) @ 49spm
r :10
Bike 8:56.1
r: 11
Row 8:49

Great work, Ray!!

[RayOfSunshine]

Great work, Ray!!

Thanks! I was dreading the 2k, so I put it on the front end of a ergathlon to "pace" myself. I have a tendency to come out hot... fly and die, but die too soon. It was a mental game, but it worked. I also "ran" a 2k after the ergs. Legs are rubber and lungs burn, but I feel great.

[winniewinser]

still higher than I'd like for 2:06 but that's where my fitness is at.

Ok, what is your HR at this pace?

Avg 137
Max 158

I'd say that HR range used to be more around 2:00 pace

[Dangerscouse]

Hit my SkiErg goal and went sub8 on the 1st leg of a sprint ergathlon. I didn't have anything left for the rest of the ergathlon, but the fact I finished was a victory.

Ski 7:55.5 (1:58.8) @ 49spm
r :10
Bike 8:56.1
r: 11
Row 8:49

Well done Ray

[Sakly]

still higher than I'd like for 2:06 but that's where my fitness is at.

Ok, what is your HR at this pace?

Avg 137
Max 158

I'd say that HR range used to be more around 2:00 pace

Ok, average is not sky high, but wondering about the max.
Anyway, as you said, it will improve with your fitness coming back

[winniewinser]

BPP W2S2 4x750m/2'R....was a little nervous about this one but managed to stay on 1:49.6 (from 6x500m)

Lots of red zone action, max 179

10:56.0 3,000m 1:49.3 27
2:44.0 750m 1:49.3 27
2:44.1 750m 1:49.4 27
2:43.9 750m 1:49.2 28
2:44.0 750m 1:49.3 28

[Sakly]

Lots of red zone action, max 179

I think intervals are intended to be red zone, so good work

[winniewinser]

BPP W2S3 5.5k....felt ok

22:58.8 5,500m 2:05.3 20 149
4:35.8 1,100m 2:05.3 20 135
4:35.5 1,100m 2:05.2 20 149
4:35.6 1,100m 2:05.2 20 154
4:35.1 1,100m 2:05.0 20 156
4:36.7 1,100m 2:05.7 20 155

[winniewinser]

BPP W2S4 - 3x8'/2'R.... 2:03-2:01. R24 felt good for this and despite HR going to 171 it didn't feel 'that' hard.

24:00.0 5,925m 2:01.5 195 971 24
8:00.0 1,954m 2:02.8 189 950 24
8:00.0 1,970m 2:01.8 194 966 24
8:00.0 2,001m 1:59.9 203 998 24

W2 done and now it's time to keep to the plan and let any gains come organically....no shortcuts. Temptation to push harder sooner but restraint required.

[mitchel674]

BPP W2S3 5.5k....felt ok

22:58.8 5,500m 2:05.3 20 149
4:35.8 1,100m 2:05.3 20 135
4:35.5 1,100m 2:05.2 20 149
4:35.6 1,100m 2:05.2 20 154
4:35.1 1,100m 2:05.0 20 156
4:36.7 1,100m 2:05.7 20 155

Did you row this as a steady state piece? Seems a bit tough for the long piece of the week. Resist the urge at your current fitness level.

[winniewinser]

BPP W2S3 5.5k....felt ok

22:58.8 5,500m 2:05.3 20 149
4:35.8 1,100m 2:05.3 20 135
4:35.5 1,100m 2:05.2 20 149
4:35.6 1,100m 2:05.2 20 154
4:35.1 1,100m 2:05.0 20 156
4:36.7 1,100m 2:05.7 20 155

Did you row this as a steady state piece? Seems a bit tough for the long piece of the week. Resist the urge at your current fitness level.

At current fitness this probably is too tough.... hopefully I will see that HR drop over time. Finding it hard to wind the ego in

[Dangerscouse]

At current fitness this probably is too tough.... hopefully I will see that HR drop over time. Finding it hard to wind the ego in

Ime, winding in the ego is harder when you're recovering from illness, injury or a long absence as you know, rather than hope / assume, you can go faster.

Especially when you also know it's worthwhile slowing down, but you just can't seem to stop falling into auto pilot, a bit like muscle memory for when you row.

Far easier said than done to control it all, but I find it does get easier after a few sessions of not chasing targets, but it's not infallible and you'll have weak moments of resolve along the way.

[winniewinser]

At current fitness this probably is too tough.... hopefully I will see that HR drop over time. Finding it hard to wind the ego in

Ime, winding in the ego is harder when you're recovering from illness, injury or a long absence as you know, rather than hope / assume, you can go faster.

Especially when you also know it's worthwhile slowing down, but you just can't seem to stop falling into auto pilot, a bit like muscle memory for when you row.

Far easier said than done to control it all, but I find it does get easier after a few sessions of not chasing targets, but it's not infallible and you'll have weak moments of resolve along the way.

Do you reckon I should slow these down now or continue at this pace and look to see the HR drop? I reckon 2:10 would be required to stay under 80%

[Sakly]

Do you reckon I should slow these down now or continue at this pace and look to see the HR drop? I reckon 2:10 would be required to stay under 80%

I would suggest to stay at this pace as your HR is not going through the roof and the trigger for adaption is greater compared to a slower pace. For the need to slow down the pace you would have to do much more volume.

[nick rockliff]

Do you reckon I should slow these down now or continue at this pace and look to see the HR drop? I reckon 2:10 would be required to stay under 80%

I would suggest to stay at this pace as your HR is not going through the roof and the trigger for adaption is greater compared to a slower pace. For the need to slow down the pace you would have to do much more volume.

That's refreshing to hear, well said. I agree.