Pondering the Beginner Pete Plan

[Jimmies]

Yeah, I did look back a my 750m intervals and set the pace boat at that speed ( 2min10sec ) ....once I was going and ahead of that pace I wanted to stay ahead of it. On the last one I went for it a bit more and was blowing but managed to keep it at 2min 2sec

seems along way to be able to do these in the 1min50 range !

[winniewinser]

Yeah, I did look back a my 750m intervals and set the pace boat at that speed ( 2min10sec ) ....once I was going and ahead of that pace I wanted to stay ahead of it. On the last one I went for it a bit more and was blowing but managed to keep it at 2min 2sec

seems along way to be able to do these in the 1min50 range !

The gains will come as you work through the plan and your fitness/technique improve too.

1000m intervals are not to be sniffed at so you did well.....5 splits under target is a great result. Wait til you get the 1500's/2000's as they can really sting

[iain]

Wk4 D2 3x1000 R3

I found this quite tough today...was blowing pretty hard by the 800m mark on the last two intervals, also did 3k on the bike as a warm down

Intervals
Time Meters Pace Watts S/M
12:31.9 3,000m 2:05.3 178 24

4:15.6 1,000m 2:07.8 168 26
r: 3:00 24m
4:11.0 1,000m 2:05.5 177 23
r: 3:00 20m
4:05.4 1,000m 2:02.7 189 24
r: 3:00 17m
r61m

Unusual approach on rating. I suspect that it was the drop in rating that made it get much harder, I find as I tire my rating drops unless i conscously keep it up. That said, these are always tough. Well done on the impressive negative split.

[Jimmies]

Thanks Iain

Yes my SPM was a little higher than normal there, not sure why I was in a higher SPM mode...I normally stay down at 20spm, I've seen alot of 16/17 recently while on longer rows but this has impacts my split time

This is more my 'current' normal

Time Meters Pace Watts Cal/Hr S/M
12:55.7 3,000m 2:09.2 162 857 21
3:24.3 750m 2:16.2 139 776 19
3:12.9 750m 2:08.6 165 866 20
3:18.3 750m 2:12.2 151 821 21
3:00.2 750m 2:00.1 202 994 25

[Jimmies]

Wk4 Day 3 6500m - set the pace boat to 2m25sec

Time Meters Pace Watts S/M
30:08.4 6,500m 2:19.1 130 21

2:22.0 500m 2:22.0 122 22
2:22.9 1,000m 2:22.9 120 21
2:21.8 1,500m 2:21.8 123 19
2:22.5 2,000m 2:22.5 121 19
2:19.7 2,500m 2:19.7 128 20
2:22.2 3,000m 2:22.2 122 19
2:20.9 3,500m 2:20.9 125 21
2:18.4 4,000m 2:18.4 132 20
2:18.3 4,500m 2:18.3 132 20
2:18.9 5,000m 2:18.9 131 24
2:15.5 5,500m 2:15.5 141 22
2:16.4 6,000m 2:16.4 138 22
2:08.8 6,500m 2:08.8 164 25

[iain]

Thanks Iain

Yes my SPM was a little higher than normal there, not sure why I was in a higher SPM mode...I normally stay down at 20spm, I've seen alot of 16/17 recently while on longer rows but this has impacts my split time

This is more my 'current' normal

Time Meters Pace Watts Cal/Hr S/M
12:55.7 3,000m 2:09.2 162 857 21
3:24.3 750m 2:16.2 139 776 19
3:12.9 750m 2:08.6 165 866 20
3:18.3 750m 2:12.2 151 821 21
3:00.2 750m 2:00.1 202 994 25

One of te main points of the shorter intervals is to help you get used to the higher ratings. So I would say staying at R26 better than doing at lower ratings. However you do need to keep pulling a strong stroke so perhaps try next time at R24 but at a faster pace. You definitely shouldn't be doing more than the last 500 of the SS at a higher rating than short intervals!

[AndyH]

Two more week 2 workouts in the books. Focus was on smooth, easy, consistent strokes and keeping these as easy workouts. Planning on doing the optional 3x8 r2 workout at a similar pace in the next few days.

2.3 5500m done as UT2. Was surprised I was so well recovered after the 750s....

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
27:05.3	5,500m	2:27.7	109	673	20	122
5:24.6	1,100m	2:27.5	109	675	20	112
5:25.1	2,200m	2:27.7	108	673	20	119
5:24.6	3,300m	2:27.5	109	675	20	122
5:25.7	4,400m	2:28.0	108	671	20	126
5:25.3	5,500m	2:27.8	108	672	20	131

2.4 20:00 optional workout was mostly UT2 with HR creeping up into UT1 last few minutes

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
20:00.0	4,058m	2:27.8	108	672	18	132
4:00.0	813m	2:27.6	109	674	18	116
8:00.0	810m	2:28.1	108	670	18	126
12:00.0	813m	2:27.6	109	674	19	136
16:00.0	810m	2:28.1	108	670	19	140
20:00.0	813m	2:27.6	109	674	18	142

[Rowan McSheen]

Two more week 2 workouts in the books. Focus was on smooth, easy, consistent strokes and keeping these as easy workouts. Planning on doing the optional 3x8 r2 workout at a similar pace in the next few days.

2.3 5500m done as UT2. Was surprised I was so well recovered after the 750s....

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
27:05.3	5,500m	2:27.7	109	673	20	122
5:24.6	1,100m	2:27.5	109	675	20	112
5:25.1	2,200m	2:27.7	108	673	20	119
5:24.6	3,300m	2:27.5	109	675	20	122
5:25.7	4,400m	2:28.0	108	671	20	126
5:25.3	5,500m	2:27.8	108	672	20	131

2.4 20:00 optional workout was mostly UT2 with HR creeping up into UT1 last few minutes

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
20:00.0	4,058m	2:27.8	108	672	18	132
4:00.0	813m	2:27.6	109	674	18	116
8:00.0	810m	2:28.1	108	670	18	126
12:00.0	813m	2:27.6	109	674	19	136
16:00.0	810m	2:28.1	108	670	19	140
20:00.0	813m	2:27.6	109	674	18	142

Nice and consistent, esp at a slightly lower spm on the second workout.

Week 3/2 for me this morning -- 2 x 2000m 4 mins rest, target according to the instrux was 2:09.



Hr never got beyond mid-UT1 although it felt harder than that. I thought the rest period was generous but I was thankful for it. And I managed some consistency of my own

[Jimmies]

That's nice going Rowan....I was getting a bit bored waiting for the 4mins rest to finish

No BPP for me today as I've done the mandatory ones..... just rowed for a little over 8k at a nice HR range

Time Meters Pace Watts S/M H/R
40:05.9 8,138m 2:27.8 108 18 123

[winniewinser]

Week 3/2 for me this morning -- 2 x 2000m 4 mins rest, target according to the instrux was 2:09.



Hr never got beyond mid-UT1 although it felt harder than that. I thought the rest period was generous but I was thankful for it. And I managed some consistency of my own

I would say if you found the rest generous and were only in UT1 then you may want to be pushing things a little more.....but that's my interpretation and I am doing the BPP for the 2nd time.

Do you have a max 2km PB? Personally for me these are done at Threshold Z4 into Z5 but not at a pace that I couldn't complete them all. Based off my current 2k average of 1:49.8, the last time I did 3x2km/4'R I was at 1:52.5.

Long sessions for steady work, intervals for hurt

all good fun

[Rowan McSheen]

...

I would say if you found the rest generous and were only in UT1 then you may want to be pushing things a little more.....but that's my interpretation and I am doing the BPP for the 2nd time.

Do you have a max 2km PB? Personally for me these are done at Threshold Z4 into Z5 but not at a pace that I couldn't complete them all. Based off my current 2k average of 1:49.8, the last time I did 3x2km/4'R I was at 1:52.5.

Long sessions for steady work, intervals for hurt

all good fun

You're probably right. This is likely my fourth or even fifth time on the BPP, I tend to do it to about week 12, get bored and find other plans and then eventually return. For me the erg is for health and fitness and a supplement to running so I don't care for 2k time trials but for training plans 2:00 as a 2k pace feels about right.

For this session the instrux were to go about 2 secs/500 quicker than for the most recent distance piece (UT1 anyway, I do the first of the week at UT2 and second at UT1), which I did. But there is time for them to hurt yet

My heart takes a while to get up there into the band (UT1 for me is 120-130) and anything over 140 has me blowing hard. Running is the same, but add 10 bpm. Resting is 40 or below, and hr dropped to 75-ish during the recovery on this workout. I just seem to have slow lazy heart and I rarely use the hrm on the erg other than for distance pieces. Maybe I'm weird!

[winniewinser]

You're probably right. This is likely my fourth or even fifth time on the BPP, I tend to do it to about week 12, get bored and find other plans and then eventually return. For me the erg is for health and fitness and a supplement to running so I don't care for 2k time trials but for training plans 2:00 as a 2k pace feels about right.

For this session the instrux were to go about 2 secs/500 quicker than for the most recent distance piece (UT1 anyway, I do the first of the week at UT2 and second at UT1), which I did. But there is time for them to hurt yet

My heart takes a while to get up there into the band (UT1 for me is 120-130) and anything over 140 has me blowing hard. Running is the same, but add 10 bpm. Resting is 40 or below, and hr dropped to 75-ish during the recovery on this workout. I just seem to have slow lazy heart and I rarely use the hrm on the erg other than for distance pieces. Maybe I'm weird!

My bad for assuming we're all approaching the plan in the same way....bit blinkered of me

Plus we're all so different physically, different ages, weights, fitness

If it keeps us fit and healthy that's the main thing.

[Rowan McSheen]

Not a problem at all, there was no rebuke implied. All input as I work my way through the plan in my own strange way is appreciated!

[AndyH]

Wrapped up the week with another easy UT2 row. That admittedly felt too easy, but I was more interested in keeping a consistent pace and stroke rate than pushing up my HR.

2.5

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
24:00.0	4,874m	2:27.7	109	673	20	124
8:00.0	1,625m	2:27.6	109	673	20	117
r: 2:01	231m						
8:00.0	1,624m	2:27.7	108	673	20	125
r: 2:01	264m						
8:00.0	1,625m	2:27.6	109	673	20	131

[Rowan McSheen]

Week 3/3 - 6000m UT1 (120-130 bpm)



Started out at the same average pace as the previous 5500m UT1. Had to ease off a fair bit after halfway to stay within hr band but happy enough. This workout a year ago was 0.6/500 slower but at lower spm.