Pondering the Beginner Pete Plan

[winniewinser]

2.2 4 x 750m / 2min rest – The intervals are 50% longer this week, but the total distance of the session is the same. Look back at your average pace from the 6 x 500m session last week, and try to row each interval at exactly that pace. Don’t go faster, no matter how tempted you feel!

I gave it everything I had last week on those intervals and flew and died, hard. But I averaged a 201.7. Was a bit nervous going into this one.

Time Meters Pace Watts Cal/Hr S/M HR
12:28.7 3,000m 2:04.7 180 919 29 169
3:03.0 750m 2:02.0 193 963 31 160
3:03.7 750m 2:02.4 191 955 29 172
3:05.0 750m 2:03.3 187 942 30 175
3:17.0 750m 2:11.3 155 831 29 171

I died with about 80 meters left in the third interval. Tried to rally and held pace for the first 300 meters of the last interval then I had absolutely nothing left. I'm proud of myself here because I know I left it all on the rower. I'll drop pace for these to 2:05 for the next set of intervals. Definitely felt real signs of progress because on the first three intervals I felt pretty solid at the 500m point, where last week I certainly did not.

Great stuff and well done for grinding it out. 750s are some nasty little *!?*#@'s

[winniewinser]

BPP W22S1...12k

Was going to be tomorrow's session but I was so bored I did it today.

49:30.3 12,000m 2:03.7 185 935 20
8:16.0 2,000m 2:04.0 184 931 20
8:15.5 4,000m 2:03.8 184 933 20
8:14.3 6,000m 2:03.5 185 938 20
8:13.5 8,000m 2:03.3 186 941 20
8:14.9 10,000m 2:03.7 185 935 20
8:16.1 12,000m 2:04.0 183 931 20

[dmuskett]

2.3 5500m – Same story as last week, aim for the same pace as the 5500m row a few days ago, but aim to row it as consistently as possible, keeping the pace the same on every stroke.

Time Meters Pace Watts Cal/Hr S/M
26:05.8 5,500m 2:22.3 121 717 18 157
5:13.9 1,100m 2:22.6 120 714 20 144
5:14.3 2,200m 2:22.8 120 713 19 156
5:12.6 3,300m 2:22.0 122 719 18 159
5:12.4 4,400m 2:22.0 122 720 18 163
5:12.5 5,500m 2:22.0 122 720 18 166

Really bad sleep Friday night, followed by a very busy Saturday and then at a dinner party drinking scotch until 11:30 PM last night did not make this the easiest row. Took me a bit the first split to get the S/M down after my last row being an interval.

[AndyH]

9000m – You’ve been going for a full 2 months now, and you’re probably starting to look ahead and wonder when these sessions will stop getting longer! Don’t worry, you’ll get a break from the increasing distance soon, and then you can start increasing the pace instead!

Picked up a few more seconds without really trying to. Was thinking 2:24 would be about right - vs 2:26.x in prior weeks - but ended up at 2:21.9 for a solid UT1 piece. I'm thinking it's a combination of fitness and form. Planning on sticking there for upcoming distance pieces, assuming I stay in UT2/UT1 territory.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
42:35.2	9,000m	2:21.9	122	721	20	142
8:31.6	1,800m	2:22.1	122	719	20	128
8:30.1	3,600m	2:21.6	123	723	20	140
8:30.0	5,400m	2:21.6	123	723	20	145
8:30.9	7,200m	2:21.9	122	721	20	147
8:32.6	9,000m	2:22.3	121	717	20	150

[dmuskett]

2.4 [20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,249m 2:21.2 124 727 18 152
4:00.0 847m 2:21.6 123 723 19 142
8:00.0 848m 2:21.5 124 725 17 151
12:00.0 853m 2:20.6 126 732 18 154
16:00.0 847m 2:21.6 123 723 18 156
20:00.0 854m 2:20.5 126 734 18 157

In my prior 5500m row, I was at 156 HR in the second interval, and was at 163 when I hit 4400m. This row felt a lot easier even in the moment. Of course, most of my rows are in the morning before breakfast, this was 2 hours after dinner. I keep trying to do the same pace, but since 1.1 on the long rows it has gone 2:24.7 > 2:23.9 > 2:23.6 > 2:22.9 > 2:22.3 > 2:21.2

I always aim at the prior mark but it tends to be trying to make sure every stroke is no higher than the previous mark, which keeps bumping the average down a skosh.

[winniewinser]

9000m – You’ve been going for a full 2 months now, and you’re probably starting to look ahead and wonder when these sessions will stop getting longer! Don’t worry, you’ll get a break from the increasing distance soon, and then you can start increasing the pace instead!

Picked up a few more seconds without really trying to. Was thinking 2:24 would be about right - vs 2:26.x in prior weeks - but ended up at 2:21.9 for a solid UT1 piece. I'm thinking it's a combination of fitness and form. Planning on sticking there for upcoming distance pieces, assuming I stay in UT2/UT1 territory.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
42:35.2	9,000m	2:21.9	122	721	20	142
8:31.6	1,800m	2:22.1	122	719	20	128
8:30.1	3,600m	2:21.6	123	723	20	140
8:30.0	5,400m	2:21.6	123	723	20	145
8:30.9	7,200m	2:21.9	122	721	20	147
8:32.6	9,000m	2:22.3	121	717	20	150

Tidy and consistent....ideal

2.4 [20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,249m 2:21.2 124 727 18 152
4:00.0 847m 2:21.6 123 723 19 142
8:00.0 848m 2:21.5 124 725 17 151
12:00.0 853m 2:20.6 126 732 18 154
16:00.0 847m 2:21.6 123 723 18 156
20:00.0 854m 2:20.5 126 734 18 157

In my prior 5500m row, I was at 156 HR in the second interval, and was at 163 when I hit 4400m. This row felt a lot easier even in the moment. Of course, most of my rows are in the morning before breakfast, this was 2 hours after dinner. I keep trying to do the same pace, but since 1.1 on the long rows it has gone 2:24.7 > 2:23.9 > 2:23.6 > 2:22.9 > 2:22.3 > 2:21.2

I always aim at the prior mark but it tends to be trying to make sure every stroke is no higher than the previous mark, which keeps bumping the average down a skosh.

Well done.
Any chance doing them pre-breakfast that you could be under fueled or do you still feel energetic enough when starting? I know it's often a case of fitting in a session when we can.