Pondering the Beginner Pete Plan

[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

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

I thought of these intervals as AT workouts vs the speed intervals which go above.

[winniewinser]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30

[nick rockliff]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30

That's a great session on 3 min recovery, always thought the norm was 5 min?

[winniewinser]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30

That's a great session on 3 min recovery, always thought the norm was 5 min?

Thx Nick.....I think it's 5' on the Pete Plan proper

[Dangerscouse]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

It's all you needed

[AndyH]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30

Solid work! Your warmup is my workout

[dmuskett]

Week 2.1 5500m – You’ll see a pattern develop over the first few weeks of your new training plan. These single distance sessions will increase by 500m each week, building the duration gradually up. As your fitness will be increasing each week, and your technique improving, you should find that despite the increase is distance, the pace can be kept the same as the 5000m rows from last week.

Time Meters Pace Watts Cal/Hr S/M HR
26:12.6 5,500m 2:22.9 120 712 19 155
5:15.2 1,100m 2:23.2 119 709 19 144
5:14.5 2,200m 2:22.9 120 712 20 153
5:15.3 3,300m 2:23.3 119 709 20 159
5:15.2 4,400m 2:23.2 119 709 20 160
5:12.5 5,500m 2:22.0 122 720 20 162

Stuck right around the 2:23 pace from my last few rows. I upped the S/M from 18 to 20, trying to get something a bit more fluid - I'll never have super long strokes with my body type, and right now my gut is preventing me from getting to an 11 o'clock position.

Big mental focus today was on trying to keep the back straight - when I did it the stroke felt much easier/efficient, but man those muscles are not used to that yet. The row itself felt fine, could have kept going quite a while. Definitely doing a significant amount of the row in the AT zone.

[winniewinser]

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

It's all you needed

Yep... getting harder to find improvements now but that's the game

BPP W21S2 - 4x1km/3'R...target 1:47.7 from week 18. Finally grew a pair ...but this really is all I had.

14:18.6 4,000m 1:47.3 283 1274 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:35.0 1,000m 1:47.5 282 1269 30
3:33.7 1,000m 1:46.8 287 1287 30

Solid work! Your warmup is my workout

[AndyH]

Week 2.1 5500m – You’ll see a pattern develop over the first few weeks of your new training plan. These single distance sessions will increase by 500m each week, building the duration gradually up. As your fitness will be increasing each week, and your technique improving, you should find that despite the increase is distance, the pace can be kept the same as the 5000m rows from last week.

Time Meters Pace Watts Cal/Hr S/M HR
26:12.6 5,500m 2:22.9 120 712 19 155
5:15.2 1,100m 2:23.2 119 709 19 144
5:14.5 2,200m 2:22.9 120 712 20 153
5:15.3 3,300m 2:23.3 119 709 20 159
5:15.2 4,400m 2:23.2 119 709 20 160
5:12.5 5,500m 2:22.0 122 720 20 162

Stuck right around the 2:23 pace from my last few rows. I upped the S/M from 18 to 20, trying to get something a bit more fluid - I'll never have super long strokes with my body type, and right now my gut is preventing me from getting to an 11 o'clock position.

Big mental focus today was on trying to keep the back straight - when I did it the stroke felt much easier/efficient, but man those muscles are not used to that yet. The row itself felt fine, could have kept going quite a while. Definitely doing a significant amount of the row in the AT zone.

I believe the intent of the first several weeks of the plan is to keep the pace somewhat constant for the long rows as the distances increase. Around week 8 or 9 pace starts coming down here and there, which seems to pick up even more towards the latter weeks of the plan.

If it helps for some perspective, I'm currently in week 8. My pace has come down a little even though that wasn't a focus, as I've had to row a little bit faster to get my HR on the easiest workouts in the UT2 zone.

[AndyH]

8.4 [25min] – Rowing to a set time, rather than distance, doesn’t affect how to pace a training row. Still aim for a stroke rate of 24 or just below, and a constant pace throughout, perhaps 1sec faster than the previous 8000m session.

Previous 8k was 2:24.7. Took :02 off while keeping it as a UT2 session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
25:00.0	5,261m	2:22.5	121	715	19	127
5:00.0	1,057m	2:21.9	122	721	20	115
10:00.0	1,051m	2:22.7	120	714	19	124
15:00.0	1,056m	2:22.0	122	720	19	129
20:00.0	1,050m	2:22.8	120	713	19	133
25:00.0	1,047m	2:23.2	119	709	19	134