Pondering the Beginner Pete Plan

[DJ1972]

Week 14.2
3 x 2000m / 4min rest – Aim for the same pace as the 4 x 1500m in week 12.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
23:57.3	6,000	1:59.7	204	1001	25	167
8:00.7	2,000	2:00.1	202	994	24	163
r: 4:00	14						
7:59.5	2,000	1:59.8	203	999	26	169
r: 4:00	14						
7:57.0	2,000	1:59.2	206	1010	27	171
r28			

I haven't exactly followed Pete's advice on 4x15000, but rather on my Week 13.5. I had set 2:00.2 for the same 3x2000m
Considering that I did not have a day of rest this time, gain was minimal. Still very positive to average 3x2000 < 2:00.

Not sure if I can maintain the same average for 1 extra interval on 4x2000m on Week 18.
Joris, you reached Week 18, were your times similar betweek 3x and 4x2000?

[Nomark]

I had a few days off so I decided to skip to some intervals - Week 12.5 4x800, 2r

That looked deceptively easy compared to the 4x1500 I'd done a few days ago. And it went well. Ignore the times, I had to, and it went pretty well. I knocked over my water about 10 seconds before my second interval and by the time I'd started I'd lost almost 10 seconds I think. Then by the time I'd sorted things out for the third interval I was almost 5 seconds late - 2 minutes is not a long time! And I didn't realize that the clock starts without you! So I think I tried to make up some time in the 2nd and 3rd because it didn't matter how fast I went the split was over 2:00! And then I set an actual good time in the 4th despite the extra exertion, so all in all some good progress, even though the time was slower than last times 1:55.7! I reckon I could've taken off a couple of seconds if I hadn't cocked up. Oh well. Times not everything.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
12:26.7	3,200	1:56.6	220	1058	26
3:05.7	800	1:56.0	224	1070	27
3:11.9	800	1:59.9	203	998	26
3:10.3	800	1:58.9	208	1015	27
2:58.8	800	1:51.7	251	1163	27

Week 12.3 tomorrow which is 10mins x3. I'll probably aim a bit quicker than my 8-10k pace, so around 2:10

[Nomark]

Week 8 Day 1. Max HR seen (167) coming down. Reducing the stroke rate - ambiguous. Though at least it gets me used to light power tapping. Not bad.

Very consistent pacing, nicely done.

Not sure if I can maintain the same average for 1 extra interval on 4x2000m on Week 18.
Joris, you reached Week 18, were your times similar betweek 3x and 4x2000?

You might surprise yourself. I managed to lower the time (by 0.1 or 0.2) going from 1500x3 to 1500x4. But I think I'd set a less impressive time. I think my 3rd rep was a lot quicker which meant my average was more within my capabilities. Yours are much more consistently paced so it might be harder to knock out a 4th one. 3x2000 under 2 minutes is a fantastic time. That's my next goal - to get my 1509 and 2000 reps under 2:00.

* Week 18 - Day 4 [10k]

After a week off the erg I gave it a go again yesterday, with the last remaining session of week 18.
The reason I hadn't rowed for a week was because of several reasons (3 soccer events and no time during the weekend to catch up. But I also felt a bit ill during the end of the week).

Welcome back. I don't measure my HR but it stands to reason that it might be a tiny bit high after an illness and I'm sure you can get back to your strategy of lowering your SS times again soon.

[Joris]

Week 14.2
3 x 2000m / 4min rest – Aim for the same pace as the 4 x 1500m in week 12.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
23:57.3	6,000	1:59.7	204	1001	25	167
8:00.7	2,000	2:00.1	202	994	24	163
r: 4:00	14						
7:59.5	2,000	1:59.8	203	999	26	169
r: 4:00	14						
7:57.0	2,000	1:59.2	206	1010	27	171
r28			

I haven't exactly followed Pete's advice on 4x15000, but rather on my Week 13.5. I had set 2:00.2 for the same 3x2000m
Considering that I did not have a day of rest this time, gain was minimal. Still very positive to average 3x2000 < 2:00.

Not sure if I can maintain the same average for 1 extra interval on 4x2000m on Week 18.
Joris, you reached Week 18, were your times similar betweek 3x and 4x2000?

Well done!
I haven't reached sub 2:00 splits for the 1.5k and 2k interval sessions yet but I hope to get there in the not too far future. But with actual averages of 2:06 on both those interval sessions (during week 16 and 18 respectively), it seems like a difficult target to reach before the end of the BPP plan.

Concerning your question on the extra rep: I did 3 x 2k in week 14 on an average of 2:07 (twice 2:08 and final rep at 2:05).
In week 18, I did the 4 x 2k session on an average of 2:06 (three times 2:07 and final rep at 2:02).

This was a better improvement than I expected, but maybe also due to the fact that the 3 x 2k session wasn't my best session.
So don't feel disappointed if you wouldn't go faster I'd say, but in my experience doing the extra rep at about the same pace should be possible after 4 weeks of extra training.

[Nomark]

Week 12.3 - the dreaded 10 minutes x3 at 10k pace. I say dreaded, not because it's hard but because it's boring and seems slightly pointless. Not fast enough for intervals, not long enough for a good SS session.

Anyway I decided to embrace it and use it as a chance to focus on my stroke without distractions - coincidentally I lost my headphones somewhere last night! My stroke graph looks good generally. Not a perfect parabola every time but enough to know ive got it about right. I even swung the machine round to be in front of a mirror. And my stroke is mainly pretty textbook, if I say so myself. The only obvious fault is dropping my elbows and bending my wrists up at the end so my arms are at 45 degrees and the handles a bit higher than it should be - mid chest rather than base of sternum. Something to work on at least.

Pacing is hard on this one. My last 10k was at 2:12.5 so I aimed for that and then a negative split that felt comfortable without artificially slowing down or going too hard. I'm pleased that my steady(ish) state pace is edging into the single digit 2's (the last interval finished with a sprint so the second is probably more indictive).

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
30:00.0	6,945	2:09.5	161	853	22
10:00.0	2,285	2:11.2	155	832	22
10:00.0	2,306	2:10.0	159	847	21
10:00.0	2,353	2:07.4	169	881	23
r51

[PleaseLockIn]

Attempted 4*1500m 3R at R24 and tried going sub 2:00, but after the 1st interval average 2:00.4 I realized I wasn’t getting it

2:02.7 2nd at R23. But somehow I felt too bloated. Drank too much water too quickly before the intervals. Facepalm

It happens. Next time I’ll repeat this and try to hold 2:02…

[DJ1972]

Week 14.4
[30min] – With a low rate, and concentrating on technique, have a look back in your training diary a few weeks and you’ll probably find you’re going faster than you were doing this sort of duration at then, at a lower stroke rate, and without trying too hard!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
30:00.0	6,998	2:08.6	165	866	20	160
6:00.0	1,408	2:07.8	168	876	20	151
12:00.0	1,399	2:08.6	164	865	20	159
18:00.0	1,396	2:08.9	163	861	20	162
24:00.0	1,397	2:08.8	164	863	20	164
30:00.0	1,399	2:08.6	164	865	20	164

I thought that I should try a 30R20, to work on strenghtening low rate sesssion. Fell short of 7000m.

[Joris]

Week 19.4 [30m]

Since I was still not feeling 100%, I picked out the session which felt like the easiest one and the best one to regain fitness, that is, a relatively short steady state session. Same pace as last week (2:20) but like last session, my heart rate was again significantly higher (5 points) than previous similar sessions.

The best I can do is probably stay patient and wait until I regain my previous form before trying to speed back up.
A bit frustrating, but I'd rather continue with the plan (with fewer sessions a week or a slightly higher heart rate) than slow down or redo previous weeks.

In a week, I will also be on holidays for 10 days, so keeping the achieved form of the last few months seems sufficient as an ambition for the next weeks.

[PleaseLockIn]

Week 8 Day 3. Decided to do 8500m instead of 8000m but oh well.

2:25.0 average split, r19. Max HR = 167, avg HR 157. Not much change. But I at least got the stroke rate slightly higher.

These steady states will take a long time to improve but it is what it is…

[Nomark]

Week 13.1 10k again. 2:12.6 to beat. Since I had a bit of time and my cardio needs work I decided to go temporarily insane and extend it to a half marathon.

My butt is killing me. Felt intermittently like I could row for ever and then like I was going to die. An odd feeling for sure. And my hands are torn to shreds. Something I hadn't mentioned but my holiday in early February softened up my hands apparently and since I jumped straight back to week 9 and 9k+ efforts I've started getting blisters for the first time. Well 20k certainly didn't help on that front, but I'm very satisfied with the effort. Did the first 10k at 2:12.1 and the overall HM in 2:12.5 (quicker than my last 10k ). Much more consistent then it felt as well.

I can't recommend jumping straight from 10k to 21 but if you want a mental and physical challenge, go for it!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:33:13.1	21,097	2:12.5	150	817	21
8:44.3	2,000	2:11.0	155	834	20
8:49.2	4,000	2:12.3	151	820	19
8:50.3	6,000	2:12.5	150	816	21
8:51.3	8,000	2:12.8	149	814	21
8:48.3	10,000	2:12.0	152	822	20
8:51.5	12,000	2:12.8	149	813	21
8:50.0	14,000	2:12.5	150	817	22
8:57.2	16,000	2:14.3	144	797	22
8:50.3	18,000	2:12.5	150	816	22
8:53.6	20,000	2:13.4	147	807	23
4:47.2	21,097	2:10.9	156	837	24

[DJ1972]

Week 14.5
[8 x 500m / 2min rest] – In week 11 you completed this session. Do the first 7 intervals at the same pace you averaged for that session, and aim to go faster on the last rep.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:04.0	4,000	1:53.0	243	1134	28	165
1:54.2	500	1:54.2	235	1108	27	157
r: 2:00	18						
1:54.3	500	1:54.3	234	1106	27	161
r: 2:00	19						
1:53.8	500	1:53.8	237	1117	28	162
r: 2:00	19						
1:53.9	500	1:53.9	237	1115	28	166
r: 2:00	18						
1:53.9	500	1:53.9	237	1115	28	166
r: 2:00	19						
1:52.8	500	1:52.8	244	1139	29	167
r: 2:00	16						
1:53.1	500	1:53.1	242	1132	29	168
r: 2:00	14						
1:48.1	500	1:48.1	277	1253	32	173
r123	

I managed 1:54.6 on Week 11. Target was set 1:54.0 with any negative interval (split) taken as a bonus. I only did 4 min warm up as I thought a couple of hours gardening just before would be already enough, but it seems I need more. Overall very positive. First time at the last interval that I observed the erg sliding on the tiles at SR32-33.

Times are coming down slowly and as I am entering new 'territory', hence I also tried to have a stong pull for the first one (around 2:10) and to get to pace within 5-6 strokes. Is it too slow, too fast ? I am not too sure for 500m. Please advise if I may ask.

[DJ1972]

I can't recommend jumping straight from 10k to 21 but if you want a mental and physical challenge, go for it!

Well done, it is all worth it because you know you have done it, and whatever the time. I did one back in November 24. It is one of my long term objectives to go below 1h30 for 2026.

[Nomark]

Well done, it is all worth it because you know you have done it, and whatever the time. I did one back in November 24. It is one of my long term objectives to go below 1h30 for 2026.

Definitely. I remember you doing it as part of the Christmas challenge and being quite nonchalant that you'd missed a 10k so had to make it up the next day!

But yes, I was actually thinking about halfway through that the 10 and even 12ks on the plan will be easy now. Well, here's hoping anyway lol

[alex9026]

Week 14.5
[8 x 500m / 2min rest] – In week 11 you completed this session. Do the first 7 intervals at the same pace you averaged for that session, and aim to go faster on the last rep.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:04.0	4,000	1:53.0	243	1134	28	165
1:54.2	500	1:54.2	235	1108	27	157
r: 2:00	18						
1:54.3	500	1:54.3	234	1106	27	161
r: 2:00	19						
1:53.8	500	1:53.8	237	1117	28	162
r: 2:00	19						
1:53.9	500	1:53.9	237	1115	28	166
r: 2:00	18						
1:53.9	500	1:53.9	237	1115	28	166
r: 2:00	19						
1:52.8	500	1:52.8	244	1139	29	167
r: 2:00	16						
1:53.1	500	1:53.1	242	1132	29	168
r: 2:00	14						
1:48.1	500	1:48.1	277	1253	32	173
r123	

I managed 1:54.6 on Week 11. Target was set 1:54.0 with any negative interval (split) taken as a bonus. I only did 4 min warm up as I thought a couple of hours gardening just before would be already enough, but it seems I need more. Overall very positive. First time at the last interval that I observed the erg sliding on the tiles at SR32-33.

Times are coming down slowly and as I am entering new 'territory', hence I also tried to have a stong pull for the first one (around 2:10) and to get to pace within 5-6 strokes. Is it too slow, too fast ? I am not too sure for 500m. Please advise if I may ask.

A well executed session here, good work. 5-6 strokes is about right, I'll often pull just ahead of target pace then settle in to it. Alternatively, you may want to consider rolling starts. Unless you're really trying to work on your standing starts, I wouldn't ever discourage them.

[Nomark]

Just a quick 15 minutes after over doing it on Saturday. Feel much better now - my thighs were still hurting a bit today, but overall not too bad. Probably could have done this weeks 13.3 2x15 minutes but kept it at a light 15 minutes instead - 2:13.5 @19. Definitely feel ready to crack on properly tomorrow.