Pondering the Beginner Pete Plan

[winniewinser]

BPP W6S3 and another 7.5km....this time R18 (R20 last time out) and it felt easy enough but HR was a few beats higher. I have a cold banging at the gates... starting to snivel, throat scratchy and earache ...which may also have contributed to HR. Trying to ward it off with Vit C so we'll see.

31:52.4 7,500m 2:07.4 169 881 18
6:22.8 1,500m 2:07.6 168 879 18
6:22.3 1,500m 2:07.4 169 882 18
6:21.5 1,500m 2:07.1 170 885 18
6:22.5 1,500m 2:07.5 169 881 18
6:23.3 1,500m 2:07.7 168 877 18

[winniewinser]

Took yesterday off as I really wasn't feeling it so took some time with the family and went to the coast....back to it today with BPP W7S1....8km

33:57.6 8,000m 2:07.3 169 883 20
6:45.7 1,600m 2:06.7 172 891 20
6:48.1 1,600m 2:07.5 169 880 20
6:47.9 1,600m 2:07.4 169 881 20
6:46.6 1,600m 2:07.0 171 887 20
6:49.3 1,600m 2:07.9 167 875 20

[jrkob]

@winniewinser, what kind of HR do you have when doing these LSS ?

[jrkob]

Week 7- session 3: 8000M

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:48.5	8,000m	2:33.0	98	636	18	152
8:08.9	1,600m	2:32.7	98	637	17	141
8:11.3	1,600m	2:33.5	97	632	18	148
8:08.1	1,600m	2:32.5	99	639	19	157
8:10.7	1,600m	2:33.3	97	634	18	157
8:09.5	1,600m	2:32.9	98	636	19	161

Dom, what kind of Garmin benefit do you have for this ?
(also I presume the last column is the HR ?)

[winniewinser]

@winniewinser, what kind of HR do you have when doing these LSS ?

Hi....somewhere around 75-80% of my MHR.....ideally would like to see this come down closer to 75% consistently but not fit enough atm.

[winniewinser]

BPP W7S2....7x500m/2'R.... anything around 1:47 (avg from 6x500m). Felt pretty controlled despite not really being too confident heading into this one.

Max HR 176

12:26.5 3,500m 1:46.6 289 1293 32
1:46.9 500m 1:46.9 287 1286 33
1:46.9 500m 1:46.9 287 1286 33
1:46.9 500m 1:46.9 287 1286 33
1:46.7 500m 1:46.7 288 1291 33
1:46.7 500m 1:46.7 288 1291 33
1:46.6 500m 1:46.6 289 1294 33
1:45.7 500m 1:45.7 296 1320 33

[iain]

BPP W7S2....7x500m/2'R.... anything around 1:47 (avg from 6x500m). Felt pretty controlled despite not really being too confident heading into this one. Max HR 176
12:26.5 3,500m 1:46.6 289 1293 32

Great session. Looks like you can beat your recent 2k based on that.

[winniewinser]

BPP W7S2....7x500m/2'R.... anything around 1:47 (avg from 6x500m). Felt pretty controlled despite not really being too confident heading into this one. Max HR 176
12:26.5 3,500m 1:46.6 289 1293 32

Great session. Looks like you can beat your recent 2k based on that.

Thx.....will keep plugging away for a few more weeks before maybe testing 2km before I head off on holiday to Bali

[Dom82]

Week 7- session 3: 8000M

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:48.5	8,000m	2:33.0	98	636	18	152
8:08.9	1,600m	2:32.7	98	637	17	141
8:11.3	1,600m	2:33.5	97	632	18	148
8:08.1	1,600m	2:32.5	99	639	19	157
8:10.7	1,600m	2:33.3	97	634	18	157
8:09.5	1,600m	2:32.9	98	636	19	161

Dom, what kind of Garmin benefit do you have for this ?
(also I presume the last column is the HR ?)

Hi, yes last column is HR. I have a simple Polar H9 chest band, so I can't help you on Garmin benefit

[winniewinser]

Week 7- session 3: 8000M

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:48.5	8,000m	2:33.0	98	636	18	152
8:08.9	1,600m	2:32.7	98	637	17	141
8:11.3	1,600m	2:33.5	97	632	18	148
8:08.1	1,600m	2:32.5	99	639	19	157
8:10.7	1,600m	2:33.3	97	634	18	157
8:09.5	1,600m	2:32.9	98	636	19	161

Dom, what kind of Garmin benefit do you have for this ?
(also I presume the last column is the HR ?)

If you're interested in getting a HR monitor then the Polar H10 is good and I pair that with my Garmin FR255 for more accurate data. It can also be paired to the erg.

[winniewinser]

BPP W7S3... another 8km but I decided to drop the pace to see how the HR reacted. Dropping from 2:07.7 to 2:09.7 saw a 10 beat drop in max HR which may also be inflated by a warm gym today. Would need to go much slower to see this under 70% MHR.

34:36.6 8,000m 2:09.7 160 850 20
6:55.7 1,600m 2:09.9 160 849 20
6:55.1 1,600m 2:09.7 160 851 20
6:55.2 1,600m 2:09.7 160 851 20
6:55.3 1,600m 2:09.7 160 851 20
6:55.4 1,600m 2:09.8 160 850 20

Followed it by a steady 5km Skierg as I am starting to feel I could/should be doing more.

22:12.1 5,000m 2:13.2 148 809 34
4:24.6 1,000m 2:12.3 151 820 34
4:26.8 1,000m 2:13.4 147 807 34
4:26.3 1,000m 2:13.1 148 810 34
4:26.6 1,000m 2:13.3 148 808 35
4:27.8 1,000m 2:13.9 146 801 35

[iain]

BPP W7S3... another 8km but I decided to drop the pace to see how the HR reacted. Dropping from 2:07.7 to 2:09.7 saw a 10 beat drop in max HR which may also be inflated by a warm gym today. Would need to go much slower to see this under 70% MHR.

Pete is not a fan of HR based training and believes that UT1 is the correct level for SS. I would say anything up to 80% HRR (ie 80% max + 20% x resting HR) is fine, although the true test is whether you are fully recovered for the next hard session.

[winniewinser]

BPP W7S3... another 8km but I decided to drop the pace to see how the HR reacted. Dropping from 2:07.7 to 2:09.7 saw a 10 beat drop in max HR which may also be inflated by a warm gym today. Would need to go much slower to see this under 70% MHR.

Pete is not a fan of HR based training and believes that UT1 is the correct level for SS. I would say anything up to 80% HRR (ie 80% max + 20% x resting HR) is fine, although the true test is whether you are fully recovered for the next hard session.

Yeah I am using it more as a barometer of fitness than anything else.....hopefully being able to increase pace while maintaining Green zone cruising (<149 for me)

The additional 5km Skierg was too much based on my stats this morning so I may need to be careful about ramping things up like this.

[fancyoats]

Hi all.

I guess I’ll just jump in and introduce myself. I am 43F, 5’8” 230lbs, pretty sedentary for the last 15-20years. I bought a C2 on a whim for myself as a birthday present a few weeks ago, thinking back to my time rowing on the crew team during high school. (I was captain!) I had trained on ergs during that time so it felt familiar enough that I thought it would be something I could stick with.

I decided to start the BPP once my machine arrived and as of this morning have completed up through week 4 session 4. I know my fitness level is not great, but even just in the past month I’ve seen lots of improvement which is very motivating. I’m a sucker for data, so I am really enjoying the charts and graphs aspect. Also very motivating.

I’m not sure how you guys are posting the charts without having to type in all the numbers. This is me typing in all the numbers from this morning:

Time distance pace watts cal cal/hr HR s/m
30:49.5 6000m 2:34.1 96 321 629 154 17
6:10.4 1200m 2:34.3 95 64 627 148 17
6:10.2 2400m 2:34.2 95 64 628 151 17
6:11.8 3600m 2:34.9 94 64 623 153 17
6:15.7 4800m 2:36.5 91 64 614 154 17
6:01.4 6000m 2:30.5 103 65 652 167 18

I know these single distance rows are supposed to be steady state but I can’t help pushing myself during the last bit. The penultimate split you can see I had to slow down to keep my HR steady(ish) but then the last split I usually just say to heck with it and go for broke.

Which probably sounds laughable at 2:30.5 and 18s/m.

Anyway, I’m happy to be here, happy to be rowing again. It feels good and I’m determined to get that million meter shirt.

[winniewinser]

BPP W8S4...chose the 3x1500m/3'R.... 1:53.7 which was the 3x2km average -1. Felt ok but I had a little HR spike at the end of the last where it jumped to 188.... didn't feel it though so putting this down to tech gremlins.

17:01.1 4,500m 1:53.4 240 1124 28
5:40.7 1,500m 1:53.5 239 1122 28
5:40.8 1,500m 1:53.6 239 1121 28
5:39.6 1,500m 1:53.2 241 1130 29