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.

[dmuskett]

I think there is a tad bit of feeling under fueled doing them in the morning. It's a combination of a few things that make morning workouts the routine. There are many mornings where I wake up at 5 or 6 and I don't really need to get to work until 10 or 11. The lady leaves for work around 7, and this is my general relaxing free time. Evenings are significantly busier, with social stuff, various board meetings, etc, and I often work until 7 or 8 depending on how much stuff I have to do. And I definitely lack will power at the end of the day. From what I've read, mornings before breakfast are also a really good time to workout if you are trying to get rid of a bunch of fat, which I definitely am. I'm not motivated to improve the rowing performance by fighting against any of those factors, because as long as I'm putting in the work, the rowing performance is really only a benchmark to show personal improvement.

[Dangerscouse]

I think there is a tad bit of feeling under fueled doing them in the morning. It's a combination of a few things that make morning workouts the routine. There are many mornings where I wake up at 5 or 6 and I don't really need to get to work until 10 or 11. The lady leaves for work around 7, and this is my general relaxing free time. Evenings are significantly busier, with social stuff, various board meetings, etc, and I often work until 7 or 8 depending on how much stuff I have to do. And I definitely lack will power at the end of the day. From what I've read, mornings before breakfast are also a really good time to workout if you are trying to get rid of a bunch of fat, which I definitely am. I'm not motivated to improve the rowing performance by fighting against any of those factors, because as long as I'm putting in the work, the rowing performance is really only a benchmark to show personal improvement.

Don't forget that early rows will be affected, at least a little bit by cortisol, (to help wake us up) so don't compare early and late row HRs too much as quite often it's circa five bpm lower on the rare occasions that I row later than early morning.

I always advocate rowing at whatever time suits you best, mainly as it's the most likely time for you to stay motivated to keep doing it.

[winniewinser]

BPP W22S2 should have been 4x2k/4'R with a target of 1:52.5 but I stupidly went off too quick and then the ego wanted to match that pace throughout ....so it was just 3 before I crashed and burned. Legs were a bit of a limiting factor today so I probably need to get used to rating higher for a lighter stroke on these at that pace. Live and learn anyway.

22:20.9 6,000m 1:51.7 251 1163 26
7:27.1 2,000m 1:51.7 251 1162 26
7:27.1 2,000m 1:51.7 251 1162 27
7:26.7 2,000m 1:51.6 251 1164 27

Looking back to 1st time through BPP circa 2020 (I know there's no point but one can't help oneself )....I was doing 4x @1:52.6 so I am happy I am in that ballpark.

[AndyH]

9.2 4 x 800m / 2min rest – Week 5 was the last time you did this session, a full month ago. Look back in your training diary and the pace you did then will probably seem like an easy target now. Don’t get too ambitious yet though. If you really feel you’ve come a long way over the past 4 weeks, aim for 1sec faster pace, otherwise go for the same pace and use whatever energy you have left for the final rep. This session should be the one where you’re breathing the hardest each week, and where you’re always looking back for a target to beat.

That hurt. Happy to go sub 2 and have a solid last interval!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
12:39.7	3,200m	1:58.7	209	1020	28	172
3:10.9	800m	1:59.3	206	1009	28	168
r: 2:01	191m						
3:11.3	800m	1:59.5	205	1004	28	172
r: 2:01	151m						
3:11.1	800m	1:59.4	205	1006	28	175
r: 2:01	114m						
3:06.3	800m	1:56.4	222	1063	29	176
r456m		

[winniewinser]

9.2 4 x 800m / 2min rest – Week 5 was the last time you did this session, a full month ago. Look back in your training diary and the pace you did then will probably seem like an easy target now. Don’t get too ambitious yet though. If you really feel you’ve come a long way over the past 4 weeks, aim for 1sec faster pace, otherwise go for the same pace and use whatever energy you have left for the final rep. This session should be the one where you’re breathing the hardest each week, and where you’re always looking back for a target to beat.

That hurt. Happy to go sub 2 and have a solid last interval!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
12:39.7	3,200m	1:58.7	209	1020	28	172
3:10.9	800m	1:59.3	206	1009	28	168
r: 2:01	191m						
3:11.3	800m	1:59.5	205	1004	28	172
r: 2:01	151m						
3:11.1	800m	1:59.4	205	1006	28	175
r: 2:01	114m						
3:06.3	800m	1:56.4	222	1063	29	176
r456m		

Great stuff, well done

[DJ1972]

Post by winniewinser » October 14th, 2024, 11:31 am

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.

Just restarted BPP with the aim of repeating Week 3, starting with W3 S1 after a 1-week break.
On target, but I felt it was more difficult than the same session a week before as pointed out in the quote above.

[winniewinser]

Post by winniewinser » October 14th, 2024, 11:31 am

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.

Just restarted BPP with the aim of repeating Week 3, starting with W3 S1 after a 1-week break.
On target, but I felt it was more difficult than the same session a week before as pointed out in the quote above.

Soon get back into the groove.

[winniewinser]

BPP W22S3 30/R20....2:02.9 was a loose target but I stupidly went after 2:00 early on and paid the price with a higher HR and RPE. Not helped by the work gym ergs being in desperate need of a service and the air con being rubbish. Absolute sweaty mess.

30:00.0 7,456m 2:00.7 199 984 20
6:00.0 1,501m 1:59.9 203 998 20
12:00.0 1,498m 2:00.1 202 994 20
18:00.0 1,501m 1:59.9 203 998 20
24:00.0 1,483m 2:01.3 196 973 20
30:00.0 1,474m 2:02.1 192 961 20

I think I'm going to redo the 4x2k at the weekend as there is unfinished business there.

[dmuskett]

ime Meters Pace Watts Cal/Hr S/M HR
28:10.3 6,000m 2:20.8 125 731 18 160
5:42.0 1,200m 2:22.5 121 716 18 149
5:37.7 2,400m 2:20.7 126 732 18 158
5:37.3 3,600m 2:20.5 126 733 18 163
5:38.4 4,800m 2:21.0 125 729 19 166
5:34.8 6,000m 2:19.5 129 743 18 167

3.1 6000m – The distance is still increasing by 500m each week, but your fitness and technique will be progressing rapidly too, so I bet you want to row further than this? Well keep building up gradually, and keep logging your sessions in the training diary, and you can look back in a few weeks time at the progress you’ve made. Again, same pace as the 5500m last week, if you can.

I couldn't do the same pace - it felt too easy. This was by far the best I have felt on a row to date. A full 1.5 seconds better than my second 5500m last week. I had a 5000m a few weeks ago that I came in at 2:20.0 but I absolutely gave it everything on my last interval on that one. Felt like I could have gone to 8 or 9k without any issues. I blame the 9 hours of sleep I got last night!


This is the row that put me at 103k meters rowed since I got the Concept 2 on September 19th. I feel as great as I have in decades, I've been losing a steady 1.5 lbs a week, my back feels so much better already, and I have a lot more energy at the end of the day. I just need to remember that the next set of brutal intervals Pete throws at me.