Pondering the Beginner Pete Plan

[Dangerscouse]

No, I think the RPE was more like 80%. I think it was more having little downtime yesterday due to working til 1am and then dealing with system issues all day. Defo a rest day today and has a decent nights sleep so should be good.

That makes sense for why it was such a slog, and by the sound of things I'm fairly sure the next session will be better

[winniewinser]

BPP W20S2...5x1500m/3'R .. target 1:52.5

Was really not feeling great but decided to give it a go and managed it with a struggle. Think I have a cold brewing and I'm hoping this sweats it out.... otherwise it'll make it linger . Work continues to suck the life from me too so rowing is a welcome distraction at least.

27:57.7 7,500m 1:51.8 250 1160 26
5:36.9 1,500m 1:52.3 247 1150 26
5:36.2 1,500m 1:52.0 249 1155 26
5:35.8 1,500m 1:51.9 250 1158 27
5:35.5 1,500m 1:51.8 250 1161 28
5:33.4 1,500m 1:51.1 255 1177 28

[Sakly]

BPP W20S2...5x1500m/3'R .. target 1:52.5

Was really not feeling great but decided to give it a go and managed it with a struggle. Think I have a cold brewing and I'm hoping this sweats it out.... otherwise it'll make it linger . Work continues to suck the life from me too so rowing is a welcome distraction at least.

27:57.7 7,500m 1:51.8 250 1160 26
5:36.9 1,500m 1:52.3 247 1150 26
5:36.2 1,500m 1:52.0 249 1155 26
5:35.8 1,500m 1:51.9 250 1158 27
5:35.5 1,500m 1:51.8 250 1161 28
5:33.4 1,500m 1:51.1 255 1177 28

Well done, Alex
I fully get you...

[Dangerscouse]

Work continues to suck the life from me too so rowing is a welcome distraction at least.

It's always difficult to stay on track when work & life stress is an ever present issue, but it does definitely help to keep training.

Work and life issues are getting the better of me atm too, so hopefully things will turn a corner for both of us soon

[winniewinser]

Well done, Alex
I fully get you...

It's always difficult to stay on track when work & life stress is an ever present issue, but it does definitely help to keep training.

Work and life issues are getting the better of me atm too, so hopefully things will turn a corner for both of us soon

Thx chaps

It's weeks like this that make me want to quit my IT job and just collect trolleys in Waitrose.

[dmuskett]

Back at it! 1.1 this morning.
Time Meters Pace Watts Cal/Hr S/M HR
24:07.0 5,000m 2:24.7 116 697 17 154
4:47.8 1,000m 2:23.9 117 704 19 145
4:50.1 2,000m 2:25.0 115 694 18 153
4:50.1 3,000m 2:25.0 115 694 18 156
4:50.7 4,000m 2:25.3 114 692 18 159
4:48.3 5,000m 2:24.1 117 702 17 158

Went in trying to do a 2:25 pace at 18 s/m. A few days ago I did a 5k at 2:20, but that was really pushing hard the last 1k (2:09). Did a 30m row at 2:25 so figured that was a good target for starting (again). Ended up doing 61k meters before re-starting this plan. Rowed 14 of the 22 days since I got the rower.

[Sakly]

Well done, Alex
I fully get you...

It's always difficult to stay on track when work & life stress is an ever present issue, but it does definitely help to keep training.

Work and life issues are getting the better of me atm too, so hopefully things will turn a corner for both of us soon

Thx chaps

It's weeks like this that make me want to quit my IT job and just collect trolleys in Waitrose.

Currently I have a similar feeling, but probably due to different reasons

[Rowan McSheen]

Week 6/1 -- 3 x 2000m 4 min rest, aim for the pace of the 2 x 2000m of week 3 (so 2:08.9)



I don't usually wear the hr strap for intervals but did today out of curiosity. Second rep had me just nosing into TR territory (135+) and the third one was well into it. I think that's about right. It felt like a medium-hard workout, similar to a decent tempo run. If I wasn't working hard enough, feel free to let me know

[dmuskett]

1.2. 6x500m intervals with 2 minutes rest. Well, I haven't really done these before and went out WAY too strong and really discovered fly and die.

Time Meters Pace Watts Cal/Hr S/M HR
12:10.3 3,000m 2:01.7 194 968 27 164
1:54.3 500m 1:54.3 234 1106 33 154
1:56.3 500m 1:56.3 222 1065 31 165
2:03.0 500m 2:03.0 188 947 26 166
2:04.2 500m 2:04.2 183 928 25 166
2:05.4 500m 2:05.4 177 910 22 164
2:07.1 500m 2:07.1 170 886 27 169

Pleased I powered through, definitely slowing down for the 4x750 coming up.

[winniewinser]

1.2. 6x500m intervals with 2 minutes rest. Well, I haven't really done these before and went out WAY too strong and really discovered fly and die.

Time Meters Pace Watts Cal/Hr S/M HR
12:10.3 3,000m 2:01.7 194 968 27 164
1:54.3 500m 1:54.3 234 1106 33 154
1:56.3 500m 1:56.3 222 1065 31 165
2:03.0 500m 2:03.0 188 947 26 166
2:04.2 500m 2:04.2 183 928 25 166
2:05.4 500m 2:05.4 177 910 22 164
2:07.1 500m 2:07.1 170 886 27 169

Pleased I powered through, definitely slowing down for the 4x750 coming up.

I remember this feeling well.....attack, attack.....suffering....regret

Well done for completing.....start at 2:01.7 next time and you'll probably do them all comfortably.

[AndyH]

1.2. 6x500m intervals with 2 minutes rest. Well, I haven't really done these before and went out WAY too strong and really discovered fly and die.

Time Meters Pace Watts Cal/Hr S/M HR
12:10.3 3,000m 2:01.7 194 968 27 164
1:54.3 500m 1:54.3 234 1106 33 154
1:56.3 500m 1:56.3 222 1065 31 165
2:03.0 500m 2:03.0 188 947 26 166
2:04.2 500m 2:04.2 183 928 25 166
2:05.4 500m 2:05.4 177 910 22 164
2:07.1 500m 2:07.1 170 886 27 169

Pleased I powered through, definitely slowing down for the 4x750 coming up.

That looks really familiar-that was me a few weeks back. After some longer speed intervals I’ve now come to enjoy the shorter 500s. Good job finishing!

[AndyH]

Couple more this week:

7.3 8000m – Again, concentrate on bringing your stroke rate down to 24 or below now for these sessions.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
39:01.3	8,000m	2:26.3	112	684	22	136
7:47.5	1,600m	2:26.0	112	686	22	125
7:48.5	3,200m	2:26.4	112	683	22	133
7:48.3	4,800m	2:26.3	112	684	22	139
7:48.4	6,400m	2:26.3	112	684	22	141
7:48.6	8,000m	2:26.4	111	683	22	144

7.4 [6000m] – On the optional sessions remember to judge how well recovered you are from the previous sessions in the week, and aim for a pace based on that. Perhaps aim for the same pace as the 8000m sessions this week, but at a lower stroke rate.

This pace feels way more comfortable at a rate of 20-22 than 18.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
29:16.1	6,000m	2:26.3	112	684	18	134
5:50.4	1,200m	2:26.0	112	687	18	121
5:50.9	2,400m	2:26.2	112	685	18	132
5:52.2	3,600m	2:26.7	111	681	18	135
5:52.9	4,800m	2:27.0	110	678	18	140
5:49.8	6,000m	2:25.7	113	689	18	144

[AndyH]

7.5 [3 x 1500m / 3min rest] – Last week you did 2000m reps, so go for a pace 1sec faster than you managed for that last week. Remember to try to keep the pace consistent across each repetition.

Target was 2:19.9

Wasn't pushing too hard on the first rep and got a 2:11.9, so figured I'd stick with it for the next two. Definitely became more challenging, but was able to keep it from going anaerobic. Pretty major gains!!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
19:36.1	4,500m	2:10.6	157	839	25	160
6:35.8	1,500m	2:11.9	152	824	25	155
r: 3:01	338m						
6:31.7	1,500m	2:10.5	157	841	25	161
r: 3:01	291m						
6:28.6	1,500m	2:09.5	161	854	26	165
r629m		

[winniewinser]

7.5 [3 x 1500m / 3min rest] – Last week you did 2000m reps, so go for a pace 1sec faster than you managed for that last week. Remember to try to keep the pace consistent across each repetition.

Target was 2:19.9

Wasn't pushing too hard on the first rep and got a 2:11.9, so figured I'd stick with it for the next two. Definitely became more challenging, but was able to keep it from going anaerobic. Pretty major gains!!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
19:36.1	4,500m	2:10.6	157	839	25	160
6:35.8	1,500m	2:11.9	152	824	25	155
r: 3:01	338m						
6:31.7	1,500m	2:10.5	157	841	25	161
r: 3:01	291m						
6:28.6	1,500m	2:09.5	161	854	26	165
r629m		

Smashed it vs target.....well done Andy

[winniewinser]

Decided against one of the W20 optional sessions and instead stuck to a steady 10k. Slowed down a little to keep HR in check as I wanted this sub 80%.

41:22.6 10,000m 2:04.1 183 929 20
5:09.9 1,250m 2:03.9 184 932 20
5:09.5 2,500m 2:03.8 184 934 20
5:07.0 3,750m 2:02.8 189 950 20
5:09.6 5,000m 2:03.8 184 934 20
5:11.3 6,250m 2:04.5 181 923 20
5:11.0 7,500m 2:04.4 182 925 20
5:11.2 8,750m 2:04.4 181 924 20
5:12.9 10,000m 2:05.1 179 914 20