Pete Plan Autumn 2015

[G-dub]

OK - I don't think we will all be able to stay on the same day and same session - life and personal things get in the way. There is going to be a boat launch on the 14th with the first session (8 x 500 R 3:30'). Those that can make it will. Ideally, as many of you that can stay with the rotation as close as can should. It is more fun to post your workout and then see what everyone else does. It also pushes you. Some folks have already started and that's cool. Others may join later and that's also cool. I think what my friend is asking for, which I agree with, is for this thread to be dedicated to folks that are really doing the Pete Plan, as well as they can, in spirit and deed. it shouldn't be the place for logging random daily workouts - there is another place for that in the "what have you done for me lately" thread. I can't wait for the 14th. Hopefully there will be a nice group of folks that will enjoy experiencing it together.

[mspina]

OK - I don't think we will all be able to stay on the same day and same session - life and personal things get in the way. There is going to be a boat launch on the 14th with the first session (8 x 500 R 3:30'). Those that can make it will. Ideally, as many of you that can stay with the rotation as close as can should. It is more fun to post your workout and then see what everyone else does. It also pushes you. Some folks have already started and that's cool. Others may join later and that's also cool. I think what my friend is asking for, which I agree with, is for this thread to be dedicated to folks that are really doing the Pete Plan, as well as they can, in spirit and deed. it shouldn't be the place for logging random daily workouts - there is another place for that in the "what have you done for me lately" thread. I can't wait for the 14th. Hopefully there will be a nice group of folks that will enjoy experiencing it together.

Totally understood! I appreciate all the advice and guidance thus far and will be a fly on the wall (possibly asking questions occasionally) but won't interfere with the topic of this thread. I've participated in things like this in the past and agree that they are most useful when everyone is doing essentially the same program.

[Balkan boy]

I'd be interested to know what everybody's target times are before the start.
Do you intend to brake world records, do a personal best or just get more fit?

Here are my intermediate goals:
2km: 1:50 - 7:20min
5km: 1:54 - 19:00min
6km: 1:55 - 23:00min
10km: 2:06 - 42:00min
60min: 2:08 - 14km
HM: 2:18 - 96:00min

Ideally, I'll be able to shave tens of seconds and minutes from those times by Spring.

[Galeere]

I'd be interested to know what everybody's target times are before the start.
Do you intend to brake world records, do a personal best or just get more fit?

I want to get both more fit and improve my paces/times by doing so. At the beginning of the season I targeted the top 25% of my age group for distances from 500m-10k. After I reached that I got a tad more ambitious.
So current targets until the end of this season:
0,5k: sub 1:30
1k - 3:10
2k - 6:50
5k - 18:20
30min - 8k
10k - 38 min
1 hr - 15,5k
HM - sub 1hr 23min
and a sub 3 hrs FM

[G-dub]

I have one focus right now and that is to get under 7:00! I also want to get better fit and have better times across the board, but probably am only doing the PP right now to find 3.5 seconds on my 2K. My plan is to do three 4 week cycles. I'm going to start the first one a little slower than where I left off last time. I hope to improve 1 or more seconds per 500 meter split on each of the workouts from my best times made this summer by the end of the 12th week. I'm then going to go sub 7:00 at the Atlanta erg sprints in first part of February.

[mdpfirrman]

Not sure what my goals are yet but I'd like to say 7:15 at the Indoor regatta in Cincinnati this February. I've tended to stick more to longer distance (maybe I don't like pain that much) but I think I've only done four real self timed 2000m so far. My first was near 8:00, second like 7:50 and from there I worked on distance mostly until I did a 7:30. I don't know if I can shave 15 seconds off or not but I've never done that structured of a plan so far - it's been row as fast as I can 3 days a week for either 5000m 30 minutes or 1000m.

[bisqeet]

Sub7 is my goal. Anything else is a bonus.
We could put up some Google spreadsheets for the data collection, for those that can't do the planned sessions

[left coaster]

printed the PP, posted above the erg, will start my first session tonight.
After obsessing about the CTC last month it occurred to me that I could benefit from a more structured routine. Perhaps I'll mix in a CTC to one of the interval days on the PP.

I've yet to make it 6 days in a row without incurring some inflammation that needed a day off to recover. It will probably be an '8 day week' routine for me, rather than a 7, as I have some old injuries that like to remind me of their presence now and again.

My goal is to build the best aerobic capacity possible during my 40's to help me live a long and productive life. I'm still coming to understand what my baseline times are on the erg. It feels like I've finally dusted the cobwebs off after having it a couple months and have returned to a reasonable baseline fitness level. so the work starts now.

[jackarabit]

7:59.99999999 twokay
13K for 1 hr.
Sub-100' HM
Watch you guys tear it up on the PBs! Jack

[ericallenboyd]

Started the Pete Plan today as I am going to be out traveling here and there so I know that when everyone starts on 11-14 they will catch up to me and I will miss a couple of workouts.

8x500 with 3:30 rest in between today with splits (going for 1:59)
1:58.8, 1:57.1, 1:56.9, 1:57.7, 1:57.2, 1:59.3, 2:00.0, 1:59.6 =

1:58.3 avg 500m splits, 211.1 avg watts, 25 SPM avg, HR avg 142

[G-dub]

Nice going for the first workout. Looks like it got a little ambitious in the middle! Next time you will be able to use the average time from this session as a guide so you can ideally negative split the intervals. It's also nice to get a fast last too - seems there is something rewarding about it mentally and physically.

[ericallenboyd]

Thanks. Going to make a go of this plan. First time through. Started rowing again a month ago after not rowing for 6+ months.

[mdpfirrman]

Started the Pete Plan today as I am going to be out traveling here and there so I know that when everyone starts on 11-14 they will catch up to me and I will miss a couple of workouts.

8x500 with 3:30 rest in between today with splits (going for 1:59)
1:58.8, 1:57.1, 1:56.9, 1:57.7, 1:57.2, 1:59.3, 2:00.0, 1:59.6 =

1:58.3 avg 500m splits, 211.1 avg watts, 25 SPM avg, HR avg 142

I did this row last week (or two weeks ago). Haven't started Pete's Plan formally yet (I'm kicking off the week of the 14th too). That's a tough row. Nice work.

[ericallenboyd]

I would love to wait for the 14th but I am sure it will work itself out. I was looking at the rows again today for the next 3 weeks and the 5x1500, 4x2000, or the 3k,2.5k,2k rows are going to be interesting since it is my first time through the program.

[G-dub]

You will learn something on the 5 X 1500 and can then adjust off that. The endurance intervals for many hover around your 5 K pacing. The 1500's a titch faster, the others a titch slower. If you have a recent 5K time, you might consider using it (or maybe a second slower per split) to start the 1500's for the first time. If not, your avg. 8x 500 pace + 9-10 usually works too. If it feels good after 2 or 3, bring the pace up the last couple.