Pete Plan Thread

[RowerGal]

Greetings @Karen! Great to have another female aboard the PP Thread. Welcome!! Looks like you have had a lot of good advice so far. Keep posting and you will get some great feedback here.
@livingkennedy - Congrats on the SS row improvement. Keep it up!
@marius - Ick. Being sick is no fun. Hope you are better soon to WOW us with your session results.

A short 30 min interval piece for me today with various SRs. Hit all targets. Counting down to the 2KTT early next week.

[rascott]

BPP 14.3 - 4 x 8min / 2min rest

guidance was to row at same rate as previous 2 x 15min then crank it up in the last interval which I duly did...

[JerekKruger]

Pete Plan 1.5 (sort of):

30min - 8120m - 1:50.8 - 25.5

06:00 - 1612m - 1:51.6 - 25
12:00 - 1609m - 1:51.8 - 25
18:00 - 1615m - 1:51.4 - 25
24:00 - 1625m - 1:50.7 - 25
30:00 - 1660m - 1:48.4 - 27

That's a 98m PB and the first time I've gone over 8000m on a 30 minutes without HDing. Very pleased with it. The "sort of" is because I've modified the Pete Plan to include one fewer day of easier endurance work and shifted the hard endurance piece to the sixth day, so if I was following the Pete Plan as written I'd have done this yesterday (instead I had a rest day).

[mitchel674]

Pete Plan 1.5 (sort of):

30min - 8120m - 1:50.8 - 25.5

06:00 - 1612m - 1:51.6 - 25
12:00 - 1609m - 1:51.8 - 25
18:00 - 1615m - 1:51.4 - 25
24:00 - 1625m - 1:50.7 - 25
30:00 - 1660m - 1:48.4 - 27

That's a 98m PB and the first time I've gone over 8000m on a 30 minutes without HDing. Very pleased with it. The "sort of" is because I've modified the Pete Plan to include one fewer day of easier endurance work and shifted the hard endurance piece to the sixth day, so if I was following the Pete Plan as written I'd have done this yesterday (instead I had a rest day).

Tom, that's an impressive 30 minutes!! Nice going.

[RayOfSunshine]

30min - 8120m - 1:50.8 - 25.5


That's a 98m PB and the first time I've gone over 8000m on a 30 minutes without HDing.

@Tom, that's awesome! Congrats on the PB! You've motivated me to switch my 25min scheduled piece to 30.

[mitchel674]

BPP week 23.1 is a 10km SS row.

I've decided after over 5 months of the BPP that I am merely developing a weak, fast stroke. Certainly my aerobic capacity has come a long way, but I am not making any significant headway over the past 2 months when looking at my pace. I just have a weak stroke and have been getting along by having a relatively fast stroke rate on my SS pieces (usually 25spm). Today I decided to try and address this weakness by slowing down all of my SS work. Today was 10km at R20. I wound up at 2:13.8 which barely beat my earlier PB. I hope to remain focused on my technique and gradually improve the power behind my strokes.

[RayOfSunshine]

I've decided after over 5 months of the BPP that I am merely developing a weak, fast stroke. Certainly my aerobic capacity has come a long way, but I am not making any significant headway over the past 2 months when looking at my pace. I just have a weak stroke and have been getting along by having a relatively fast stroke rate on my SS pieces (usually 25spm). Today I decided to try and address this weakness by slowing down all of my SS work. Today was 10km at R20. I wound up at 2:13.8 which barely beat my earlier PB. I hope to remain focused on my technique and gradually improve the power behind my strokes.

Congrats on your PB! I have the opposite problem. My cardio is awful.

Today's workout was BPP 8.4, 25'. However, I switched it to 30' so I could set my SB. Cardio is still very weak, but it's much better than 8 weeks ago!! Progress.

30:00.0 6,945m 2:09.5 24 147
6:00.0 1,371m 2:11.2 23 135
12:00.0 1,375m 2:10.9 23 146
18:00.0 1,377m 2:10.7 23 153
24:00.0 1,384m 2:10.0 24 161
30:00.0 1,439m 2:05.0 25 174

[JerekKruger]

@Mitchel - thanks! It's a piece I fear a little so I'm pleased to have gotten through it. Well done beating your previous 10k PB. Was the last one done at a rate higher than 20? If so then double congratulations. I think focusing on lower rate is a good idea, though keep an eye on your back health just in case.

@Ray - thanks! Nice work on the 30 minutes yourself: quite a bit left in the tank at the end so more to come soon!

[RowerGal]

Greetings All.
Congrats on the 8K+ PB @JerekKruger. Nice work.
@RayofSunshine - that 5 second clobber at the end of the 30 mins looks good!

Short piece today for me to check my pacing.
Rest day tomorrow and 2K Tues or Weds. Here's hoping I can change that 2K box below this week.

[RayOfSunshine]

Greetings All.
Congrats on the 8K+ PB [b
Short piece today for me to check my pacing.
Rest day tomorrow and 2K Tues or Weds. Here's hoping I can change that 2K box below this week.

Today's pacing check should give you plenty of confidence! Best of luck.

[-marius-]

@RowerGal - Nice session, I might try copying that one. I do not like timed intervals, but it's good training Good CTC, you are ready for your new 2K PB now
@rascott - Good session, seems like you have full control on this one
@JerekKruger - Congrats on your PB! 98m is a huge improvement
@mitchel674 - A weak stroke is not good, some low rate work and you will be back in the game rather quickly
@RayOfSunshine - Congrats on your SB!

PP 2.4(this will be a long week ) The dreaded 4x2000m/5:00r session today. Still not 100% back in shape but decided I could not wait any longer.
Felt like shit after rep 3 and almost decided to quit, but after 5 minutes of rest I was determined to at least give it ago and had 1:39.9 as pace target for the last one.
After 1000m@1:40 pace I felt surprisingly good and decided to up the pace to at least get a decent result.
Time Meters Pace Watts Cal/Hr S/M
26:59.8 8,000m 1:41.2 337 1459 29
6:49.5 2,000m 1:42.3 326 1421 28
6:49.0 2,000m 1:42.2 327 1425 28
6:47.3 2,000m 1:41.8 332 1439 28
6:34.0 2,000m 1:38.5 366 1559 32
r1,081m

[mitchel674]

Greetings All.
Congrats on the 8K+ PB @JerekKruger. Nice work.
@RayofSunshine - that 5 second clobber at the end of the 30 mins looks good!

Short piece today for me to check my pacing.
Rest day tomorrow and 2K Tues or Weds. Here's hoping I can change that 2K box below this week.

You've got this! I'm pulling for you on your TT. Go RowerGal!!

[rascott]

BPP 15.1 - 10000m - same pace as last 10k (2:11) for 1st 8k then speed up over last 2k....I found this one quite hard going, again maybe due to a MTB ride yesterday which always takes it out of me...

Edit - guidance was to row at 24 spm which started out feeling a bit fast - I normally do about 22/23 on these SS pieces. But I had to ramp it up a bit in the last 2k to bring the split time down. By that point it felt OK so probably just a warming up thing.

@Tom, mammoth effort, I can only dream...

[JerekKruger]

Pete Plan 2.1:

Pyramid - 13:10.3 - 1:38.7 - 31.1

0250m - 0:49.8 - 1:39.6 - 33.7
0500m - 1:39.9 - 1:39.9 - 31.2
0750m - 2:29.7 - 1:39.8 - 30.1
1000m - 3:19.4 - 1:39.7 - 29.8
0750m - 2:28.6 - 1:39.0 - 30.7
0500m - 1:37.5 - 1:37.5 - 32.0
0250m - 0:45.4 - 1:30.8 - 37.0
r: 1288m

An improvement of just under 1s on average compared to my previous best. The aim for this session was to go sub 1:40 and, more importantly, keep the 750/1000/750 sub 1:40 as well. I managed both so I am very pleased.

The session itself was pretty tough. After the first 750m I went into each interval (with the exception of the final 250m) not 100% sure I'd be able to finish at my target pace. Given my actual times I think this was mostly mental rather than physical, but that's fine as my mental game could use work as well.

If next weeks 4x1000m goes well enough (sub 1:41) I will feel pretty confident about a sub 6:40 2k.

[RayOfSunshine]

Yesterday was BPP 8.5, 3 x 1k R3 and the direction was to try to maintain the same splits from the most recent 7 x 500 session (1:50.08 avg). , I was able to complete the three intervals exactly on my average target pace.

Time Meters Pace Watts Cal/Hr S/M
11:05.3 3,000m 1:50.8 257 1182 27
3:37.6 1,000m 1:48.8 272 1234 27
3:48.2 1,000m 1:54.1 236 1110 26
3:39.6 1,000m 1:49.8 264 1209 27

From what I've read this session is considered a decent predictor for 2k PB times, so with 16 weeks remaining in the BPP I'm officially moving my goal post from a maiden 2k TT in the 8 minute range down to 7:10 or under.

@Brandon I'm on this tomorrow. Thanks for your post. I'll try to hit my pace 1:54.9 as you did. Did you do the same SPM as you did on the 7x500?