Pondering the Beginner Pete Plan

[DJ1972]

Week 1 Session 2 - 6x500 m VS Week 3 Session 5 - 6x500 m



One second lower for all 6x500m for W03 S05
2 positive factors (1) SR down at 22 (2) HR overall down 7-10 bpm (considering that conditions were similar)

As you progress in the BPP, I feel that my technique is far from perfect, and there is still much to gain. So, steady-state sessions are so valuable for the moment.

I have 2 more questions
(1) I am traveling for a few days so training is off until next week. I will leave the plan at Week 4 Session 1. Where is the best to restart the BPP? Do I need to repeat W04 S01 when I am back?

(2) I have read about a 2k predictor test through a 8x500m or 4x1000m sessions. Holding on an even pace for the 8x or 4x can be an indicator of your 2k pace. Any experience of this?

[winniewinser]

Week 1 Session 2 - 6x500 m VS Week 3 Session 5 - 6x500 m



One second lower for all 6x500m for W03 S05
2 positive factors (1) SR down at 22 (2) HR overall down 7-10 bpm (considering that conditions were similar)

As you progress in the BPP, I feel that my technique is far from perfect, and there is still much to gain. So, steady-state sessions are so valuable for the moment.

I have 2 more questions
(1) I am traveling for a few days so training is off until next week. I will leave the plan at Week 4 Session 1. Where is the best to restart the BPP? Do I need to repeat W04 S01 when I am back?

(2) I have read about a 2k predictor test through a 8x500m or 4x1000m sessions. Holding on an even pace for the 8x or 4x can be an indicator of your 2k pace. Any experience of this?

Hi

In my experience a few days off will not really set you back at all but it wouldn't hurt to start back with W4S1 just to ease you back in. Don't think you'd want to be starting with an interval piece.

I have found that a week off takes 2 weeks to get back to where you were......so often redo the previous BPP week and then carry on.

Predictor test, the best way is to just do one but as an indicator 8x500/2'r is like 2k-2 imo. The rest periods in intervals can really cover up the pain and mental battle that a 2k can throw at you. Another good one I have done before (designed by a previous coach who's name I forget) is 500m/1'R, 500m/1'R and 1250m to finish.....do the 500's at target pace and no quicker and then see what you have for the 1250.....that can work out pretty close to what is possible for 2k.

[Rowan McSheen]

Week 6/3 -- 7500m UT1 (120-130 bpm)



Took a while to get the hr into the band, and eased off a smidge in the final stages to keep it there. But overall slightly quicker than Week 5's 7000m at fractionally lower hr, so I'll take it.

[dmuskett]

Did 1.3 this morning.

Time Meters Pace Watts Cal/Hr S/M HR
23:59.3 5,000m 2:23.9 117 703 18 153
4:47.4 1,000m 2:23.7 118 705 19 147
4:48.1 2,000m 2:24.0 117 702 18 153
4:49.5 3,000m 2:24.7 115 697 18 155
4:46.5 4,000m 2:23.2 119 709 19 156
4:47.7 5,000m 2:23.8 118 704 19 158

5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.

Was targeting a 2:25. After 1.2 Friday morning, went on a two day road trip with the lady, was supposed to do this Sunday afternoon when I returned. Well, I'll spare y'all the details but I should probably not have ordered "very spicy" when we got the Indian takeout. Today was the first day where it was mentally difficult to get on the rower - normally I can just wait half an hour but my morning is packed and I slept in. But since I have a plan and am out of rest days I got on the rower and feel so much better now.

[winniewinser]

BPP W21S1.... supposed to be a 10km SB attempt but I decided 2:00 was enough as a target. I could make an excuse that I have a lingering cold and Ergzone was playing up but ultimately I didn't have the mental desire to finish this today . Let's see what tomorrow brings.

31:15.3 7,832m 1:59.7 204 1001 19
5:00.0 1,250m 2:00.0 203 997 20
4:59.9 2,500m 1:59.9 203 997 20
4:59.4 3,750m 1:59.7 204 1001 20
4:58.9 5,000m 1:59.5 205 1004 20
4:59.5 6,250m 1:59.8 204 1000 20
4:57.7 7,500m 1:59.0 207 1013 20
1:20.0 7,833m 2:00.1 202 994 20

[AndyH]

8.1 8500m

Usually I row at home in socks. Today I was at the gym and figured I'd knock this out while I was there. Starting rowing in socks and my feet were constantly slipping out of the foot cups, so I had to stop for a minute to put on shoes messing with the split times. Had to row a bit harder for a while to catch up....Still managed to keep it as a UT1 workout.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
41:28.0	8,500m	2:26.3	112	684	19	145
8:14.3	1,700m	2:25.3	114	692	20	133
8:45.8	3,400m	2:34.6	95	625	19	141
8:01.3	5,100m	2:21.5	123	724	20	150
8:10.8	6,800m	2:24.3	116	700	20	150
8:15.9	8,500m	2:25.8	113	688	20	151

[AndyH]

8.2 4 x 1500m / 3min rest – If you did the optional session last week you’ll have a good idea how to pace this one. If not, aim for the same pace as you did the 2000m reps in week 6. See if you can go slightly faster on the 4th rep – although there are 4 reps this week, the total distance is still 6000m.

HR crept up a bit higher that AT on the last interval

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
25:59.1	6,000m	2:09.9	160	849	24	164
6:30.9	1,500m	2:10.3	158	844	24	158
r: 3:00	312m						
6:31.2	1,500m	2:10.4	158	843	25	164
r: 3:00	248m						
6:31.1	1,500m	2:10.3	158	843	25	166
r: 3:02	236m						
6:25.9	1,500m	2:08.6	164	865	26	171
r796m					

[winniewinser]

BPP W21S3 4x8'/2'r....2:01.9@22 roughly.

Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.

32:00.0 7,966m 2:00.5 200 988 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,991m 2:00.5 200 987 22
8:00.0 1,992m 2:00.4 200 988 22
8:00.0 1,993m 2:00.4 200 989 22

[dmuskett]

1.4. [20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 4,176m 2:23.6 118 706 18 146
4:00.0 830m 2:24.5 116 698 19 137
8:00.0 831m 2:24.4 116 700 18 145
12:00.0 834m 2:23.8 117 704 18 147
16:00.0 834m 2:23.8 117 704 19 151
20:00.0 846m 2:21.8 123 722 19 154

The rare after-work rowing. Felt pretty easy, even with a horrible night of sleep and waiting until after work.

[AndyH]

8.3 8000m – Your second single distance session this week is slightly shorter than the first. Aim for the same pace over the first 6000m, then see if you can speed up a little over the final 2000m.

For something to pass the time I did this workout to a :40 rowalong video that changed the rate from 18/20/22 every 4 minutes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
38:35.7	8,000m	2:24.7	115	697	19	135
7:43.7	1,600m	2:24.9	115	695	19	124
7:39.4	3,200m	2:23.5	118	707	21	134
7:46.7	4,800m	2:25.8	113	688	18	137
7:42.4	6,400m	2:24.5	116	699	20	141
7:43.6	8,000m	2:24.8	115	696	20	140

[Dangerscouse]

Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.

Now is the time to be truly honest with yourself. Are you dodging it because it's hard and you dont want to suffer, or because you honestly know you can't do it? It's easy to convince yourself of the latter, but it's probably not the case, especially given your current stress levels.

As you probably know will power is finite and that has been drained in recent days, but if you do the 1ks you'll prove to yourself that you're capable and that seed of confidence will keep blooming. Don't let it wither on the vine without a really good reason, and doing it next week probably isn't a good reason

[iain]

8.2 4 x 1500m / 3min rest – If you did the optional session last week you’ll have a good idea how to pace this one. If not, aim for the same pace as you did the 2000m reps in week 6. See if you can go slightly faster on the 4th rep – although there are 4 reps this week, the total distance is still 6000m.

HR crept up a bit higher that AT on the last interval

I would always expect to go above AT, usually by the end of the second one. Why did you think this wasn't advisable?

[winniewinser]

Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.

Now is the time to be truly honest with yourself. Are you dodging it because it's hard and you dont want to suffer, or because you honestly know you can't do it? It's easy to convince yourself of the latter, but it's probably not the case, especially given your current stress levels.

As you probably know will power is finite and that has been drained in recent days, but if you do the 1ks you'll prove to yourself that you're capable and that seed of confidence will keep blooming. Don't let it wither on the vine without a really good reason, and doing it next week probably isn't a good reason

Fair assessment....it's today or wither

Things have settled down with the systems I look after so while still not perfect there is no excuse now. Compared to most I have an easy job so have to take some rough with the smooth.....soon be back to being bored again

[Rowan McSheen]

Dodged S2 4x1k after the warmup felted lethargic. Probably lacking commitment to the process....so might take this week to re-assess before redoing W21. I think first time through the plan I also started to go rogue so part of me is not surprised . Will see how Thursday feels.

This is why I jump off the BPP at about week 12. It's a great plan but by that time it's getting samey so I switch to something else for a change of scenery. And usually after about a year gravitate back to the BPP ... rinse and repeat.

That said, sometimes you just have to find your cojones, man up, and do it

Week 6/4 -- 5000m, hold pace of previous workout to halfway then speed up a little. I maintained pace (2:13.x) to 3000 then aimed to have 2:12 showing on the PM for the next 1000 and 2:11 on the final leg.

[Jimmies]

I'm back from the US now and just about over jetlag....not feeling very energetic right now so I may just go back a couple of weeks in the plan and go from there. What's frustrating though is that I'm back out to the US for 28 days from the 1st Nov so I'm really hoping that the hotel has a rower or at least some decent cardio kit otherwise when I come back I'm going to be quite a few steps back