The Pete Plan etc

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Rodger
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 8 session 1: 8 x 750m / 1R
This was a lot harder than I foresaw. Tried to negative split my way down from sub 2:00 to an average under 1:59, but it didn't work out that way. Hardly managed to negative split in the first four reps and from the 5th rep onwards I just couldn't hold the pace. The 7th rep was especially slow with 2:01.5 before the somewhat redeeming last all-out rep @1:58.6. The resulting average was 1:59.7. Maybe I wasn't fully recovered from that midweek 6k CTC. Yes, I'll go with that.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Keep at it Rodger =D>

Resumption of sorts of my PP cycle:

Round 5, Week 9 - 6x 1km, 1R

Following the PP site advice, I tried to hold a pace of 1.57 with the following result
23:19.9 6,000m 1:56.6 220 1058 31 3:51.2 1,000m 1:55.6 227 1079 30 3:54.2 1,000m 1:57.1 218 1049 31 3:52.5 1,000m 1:56.2 223 1066 30 3:55.1 1,000m 1:57.5 215 1041 31 3:54.5 1,000m 1:57.2 217 1046 31 3:52.3 1,000m 1:56.1 223 1068 32

So a very mixed bag pace wise. Too fast on the first rep, and the last was all about finishing. I'm also quite amazed at the significant different in feel versus the WR - not just the variation of pace for perceived effort, but the substantially greater focus on upper legs....
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Re: The Pete Plan

Post by Davidba »

Pete plan update. Week 2 rotation 2

Sun 24/9: 1hr easy 2.04.3/500
https://www.instagram.com/p/BZzAnHhltVl/

Tues 26/9: Pyramids 1.38/500 av
https://www.instagram.com/p/BZzCELylCUq/

No training until mon 2nd due to virus.

Mon 2/10 c.28mins easy, break to answer phone then another 30 mins steady
https://www.instagram.com/p/BZzA4HQl5ex/

Tues 3/10: starting wk 2 of PP again now Im feeling better. Pyramid session 1.37/500 av - better than last weekk.
https://www.instagram.com/p/BZzDS9mFJGP/
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Rodger
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 8 session 2: 4 x 1500m / 4R
My progress seems to have grounded to a halt. I was eyeing an average pace under 2:00 when in fact I did not manage to row one rep at that pace: 2:01.0, 2:00.6, 2:00.1 and 2:00.5.
Next up is a 5k on Sunday. I really need to row that one under 20:20 to keep my morale up.
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Re: The Pete Plan

Post by Ian Bee »

Rodger wrote: Wed Oct 04, 2017 2:18 pm I really need to row that one under 20:20 to keep my morale up.

You've probably read the PP advice when the progress tapers off:

One good method to ease off the intensity a little is to phase each cycle with an easy, medium, and hard week. On the easy week do each session 2 seconds slower in pace than the previous hard week, then 1 second slower in the medium week, and back to the normal target for the hard week.


Irrespective, be proud of progress made.

Round 5, Week 9 - 4x 1.5km, 4R
Time Meters Pace Watts Cal/Hr S/M 23:33.0 6,000m 1:57.7 214 1037 30 5:52.5 1,500m 1:57.5 216 1041 30 5:53.7 1,500m 1:57.9 214 1034 28 5:52.7 1,500m 1:57.5 215 1040 31 5:54.2 1,500m 1:58.0 213 1031 31
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Re: The Pete Plan

Post by Davidba »

Wed: 22 mins 1.58.9/500 had to stop to sort the baby then got on later and did 40mins 1.59.6/500.
https://www.instagram.com/p/BZ4My9iluix/

Thu: 4x2k 1.43.4/500 av
https://www.instagram.com/p/BZ4MqhdFdaf/
Aimed for 5k pace plus.5 seconds and pushed a little harder on the last .one
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Re: The Pete Plan

Post by Ian Bee »

Round 5, Week 9 - 5km

My first 5km test on my own c2, so I was prepared for a rough piece:
Time Meters Pace Watts Cal/Hr S/M 19:48.5 5,000m 1:58.8 208 1016 26 3:56.2 1,000m 1:58.1 212 1030 25 3:58.2 2,000m 1:59.1 207 1012 26 3:59.8 3,000m 1:59.9 203 998 26 3:58.6 4,000m 1:59.3 206 1008 27 3:55.7 5,000m 1:57.8 214 1035 28

More fool me, didn't double check the DF, which turned out to be 130 rather than 120 (as per my PB). Having picked over the splits I'm happy with the result as this was much more even (relatively speaking) than my PB, and I can see where the 7 seconds slipped away (in large part that first 1km was too slow, which then led to the entire piece becoming a slog to the third km.....).
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Re: The Pete Plan

Post by Rodger »

Ian Bee wrote: Thu Oct 05, 2017 9:31 am
Rodger wrote: Wed Oct 04, 2017 2:18 pm I really need to row that one under 20:20 to keep my morale up.

You've probably read the PP advice when the progress tapers off:

One good method to ease off the intensity a little is to phase each cycle with an easy, medium, and hard week. On the easy week do each session 2 seconds slower in pace than the previous hard week, then 1 second slower in the medium week, and back to the normal target for the hard week.
I don't remember reading that, although I probably have at some point. In a way the (5k) Pete Plan is already set up like that with its mini-cycles of 3 weeks. The first "easy" weeks have shorter intervals (relative more rest) and shorter distances than the second "medium" and then the third "hard" weeks.

Anyway, didn't quite manage to do make it under 20:20.
PP5k Lite week 8 session 3: 5k.
Did it in 20:24.3 (2:02.4/500m). It's an improvement of 0.8/500m compared to the 5k on 13 September.
I'm aiming to end this 12 week round PP5k with a 5k under 20 minutes, but that's looking increasingly unlikely now. But who knows.
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Re: The Pete Plan

Post by Davidba »

Sat 7/10: c. 20k easy aerobic rowing @2.08.9/500. Had the time today so went relatively long. Knew Id be pushed for time sunday due to plans. Longest row Ive tried.
https://www.instagram.com/p/BZ_jdWVlMQd/

Sun 8/10: 30 mins brisk at 1.52.4/500.
https://www.instagram.com/p/BZ_jfa1F4XP/
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Re: The Pete Plan

Post by Ian Bee »

Round 5, Week 10: 10x 600m, 1R

After my 'warm-up week', I was hoping to push on from the average of 1.55.7 (df 138) from Week 7 but wasn't completely sure how much. Given I'd held that pace for 1500m PP pieces, I was pretty confident that a couple of seconds could be up for grabs....

DF to 129:
Time Meters Pace Watts Cal/Hr S/M 22:32.8 6,000m 1:52.7 244 1140 32 2:15.4 600m 1:52.8 244 1137 30 2:14.6 600m 1:52.1 248 1152 32 2:14.8 600m 1:52.3 247 1149 32 2:14.8 600m 1:52.3 247 1149 31 2:15.2 600m 1:52.6 245 1141 32 2:15.8 600m 1:53.1 241 1130 33 2:16.3 600m 1:53.5 239 1121 30 2:15.6 600m 1:53.0 243 1134 32 2:15.8 600m 1:53.1 241 1130 33 2:14.4 600m 1:52.0 249 1156 33

The first two reps felt good and sustainable, so I stupidly tried to push. This lasted for maybe half a rep :oops: However, I'm pleased with the general improvement.
In terms of playing with numbers, this set is less than 10% over my most recent waterrower set. I'm not sure what this proves though: most likely that at this stage of my C2 journey, I'm rubbish at sprinting :lol:
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Re: The Pete Plan

Post by Davidba »

4x1k tonight
1.38.1/500 av(1 sec faster than my 2k pb)
Found it tough. Faster than the same session in rotation 1 of the plan (which was 1.41.1/500).
https://www.instagram.com/p/BaFIjRdlijC/
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Re: The Pete Plan

Post by Ian Bee »

Round 5, Week 10: steady 7.5km

Last time through, I averaged 2.04, so my underlying objective was to start there and pick the pace up. In reality:
Time Meters Pace Watts Cal/Hr S/M 30:57.9 7,500m 2:03.8 184 933 23 6:14.6 1,500m 2:04.8 180 918 23 6:13.9 3,000m 2:04.6 181 921 22 6:12.0 4,500m 2:04.0 184 931 23 6:11.5 6,000m 2:03.8 184 933 24 6:06.0 7,500m 2:02.0 193 962 25

While the average wasn't a big step forward, it was more controlled than the previous round (S/M: 24 or under vs 27 until the final 1.5km....).

For my own purposes, this is around 7.4% over my best water rower time.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 9 session 1: 6x1k / 1r
This went pretty much according to plan. Slight negative splitting, with a stronger last rep, averaging 1:59.6, about the same pace as last week's 8x750m.
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Re: The Pete Plan

Post by Ian Bee »

Rodger wrote: Wed Oct 11, 2017 1:01 pm PP5k Lite week 9 session 1: 6x1k / 1r
This went pretty much according to plan. Slight negative splitting, with a stronger last rep, averaging 1:59.6, about the same pace as last week's 8x750m.
=D> =D> =D> Nice going.


I completed a couple of random pieces...

Out of sequence 10km

This was due to be a warm-up of indeterminate length before a gym class last night, but after the first couple of 1km splits I felt pretty good so pushed to the full 10km:
Time Meters Pace Watts Cal/Hr S/M 41:11.2 10,000m 2:03.5 186 938 22 8:28.2 2,000m 2:07.0 171 887 22 8:13.9 4,000m 2:03.4 186 939 22 8:13.7 6,000m 2:03.4 186 940 22 8:14.5 8,000m 2:03.6 185 937 22 8:00.8 10,000m 2:00.2 202 993 24
This turned into a PB - not going to worry the faster rowers, but still pleased.

Round 5, Week 10: 4x 1650m, 4R

After last night's piece, I wasn't sure on pacing as I hadn't completed this precise round on a C2 previously - the closest being 4x1600. So that was the target pace: 1.58.
Time Meters Pace Watts Cal/Hr S/M 25:51.7 6,600m 1:57.5 215 1040 30 6:29.6 1,650m 1:58.0 213 1031 30 6:26.1 1,650m 1:57.0 219 1051 30 6:25.9 1,650m 1:56.9 219 1052 31 6:30.2 1,650m 1:58.2 212 1028 30

As my erg location is the kitchen, a coffee making request from my very, very understanding other half made the last rep slightly odd - missed the count down so lost rhythm.
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Re: The Pete Plan

Post by Davidba »

Wed 11/10: 1hr easy 2.01.7/500 22spm, 143bpm
https://www.instagram.com/p/BaKO3iRFroM/

Thu 12/10: 3k,2.5k,2k pyramid
1.43.6/500 av (1.44.7/500 last time I did this one)
https://www.instagram.com/p/BaKO57_l9oh/
186cm/c. 86kg
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Re: The Pete Plan

Post by Rodger »

Rowing in the kitchen, Ian? That's a new one for me. Could be a book title. So, do you have a coffee machine with voice control?

David, your workouts are on such a different level than mine that I find it difficult to comment on them other than: wow, very strong! Hopefully, this thread will see more action from more fast rowers soon.

PP5k Lite week 9 session 2: 4x1600m / 4r
Reps @2:01.0, 2:00.6, 2:00.0 and 1:59.8. Average 2:00.3 (27 spm). Much happier with that than with last week's 4x1500m @2:00.6 (28 spm).
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Re: The Pete Plan

Post by Ian Bee »

Rodger wrote: Sat Oct 14, 2017 2:17 pm Rowing in the kitchen, Ian? That's a new one for me. Could be a book title. So, do you have a coffee machine with voice control?
If only....


Round 5, Week 11: 6x 1km, 1R


Time Meters Pace Watts Cal/Hr S/M 23:09.5 6,000m 1:55.7 225 1075 30 3:50.2 1,000m 1:55.1 230 1089 31 3:52.0 1,000m 1:56.0 224 1071 30 3:51.7 1,000m 1:55.8 225 1074 30 3:52.2 1,000m 1:56.1 224 1069 30 3:52.0 1,000m 1:56.0 224 1071 31 3:51.4 1,000m 1:55.7 226 1077 26
Interesting set of results for the above - the last 1km was an effort to breath and hold the S/M down which produced a pleasing increase in pace.


Round 5, Week 11: steady 7.5km


Leading on from my surprise 10km last week, I felt pretty confident of improvements for this one:
Time Meters Pace Watts Cal/Hr S/M 30:42.4 7,500m 2:02.8 189 949 26 6:11.2 1,500m 2:03.7 185 935 26 6:11.7 3,000m 2:03.9 184 932 26 6:09.7 4,500m 2:03.2 187 943 26 6:08.4 6,000m 2:02.8 189 950 26 6:01.4 7,500m 2:00.4 200 988 28
Had a little attempt at a negative split from around 4.5km, which bodes well for next time.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite Week 9 Session 3: 5500m.
My average pace of 2:03.0 is comparable with last week's 5k if corrected with Paul's Law. No real progress then, it seems.
Positives are that I rowed the first 4400m in evenly paced splits and a dps of 9.31 which is the highest in this programme so far (I try to slowly work towards a dps of 10).
And that's three quarters of the Plan done. Only one mini-cycle to go now.
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Re: The Pete Plan

Post by Davidba »

PP update;
Rotation 2, week 3
Sat 14/10: 1hr easy, 1.59.8/500, 21 spm, 144bpm
https://www.instagram.com/p/BaTuq-clbe3/

Sun 15/10: 1hr easy, 1.59.5/500, 22 spm
https://www.instagram.com/p/BaTutfClod-/

Rotation 3, Week 1 (recovery week planned after this rotation / retest 2k and 5k).

Tue 17/10: not feeling great so did some endurance work, 2x20min blocks 1.52.5/500 & 1.53.5/500, 22 spm
https://www.instagram.com/p/BacSxrFl-aO/

Thu 19/10: 8x500 that was supposed to be done Tuesday. Wasnt feeling great yesterday so didnt train. 1.34.8/500 av (1.36.0 av last time I did this session). Blew on last 2 intervals. Went too hard in the initial intervals. Got ahead of myself. Will try to hit 1.34.8 for all but the last interval next time I do this one.
https://www.instagram.com/p/BacSuz6ldPz/
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Re: The Pete Plan

Post by Rodger »

PP5k Lite Week 10 Session 1: 10 x 600m / 1r
Negative split with an average pace of 1:58.4, some 0.4 quicker than three weeks ago. Slow progress but progress nonetheless.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite Week 10 Session 2: 4 x 1500m / 4r
It was about time I rowed this workout under 2 min pace: 1:59.7 average, fairly controlled negative split wit 27.5 spm (ave).
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Re: The Pete Plan

Post by Rodger »

Helloooooooooo - elloooooooo - oooooo - ooo

PP5k Lite Week 10 Session 3: 3 x 2k/ 3r
Handled down after about 800m in the second rep. :evil: I then picked up the handle to paddle home.
I feel these 3x2k sessions (in which the middle 2k is a suboptimal 2k TT) don't fit in with the rest of the programme. The pace and rate are very different to what I'm usual training at.
If I start a round 2 of this plan I will replace these with the CTC of that month or a middle distance TT that's not in the plan (30', 10k).
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Re: The Pete Plan

Post by Tako »

You are right Rodger, it has been a while, but I plan to restart the PP on Tuesday so hopefully you won't be that alone in here much longer...

You show great determination by continuing on the PP despite facing challenges.
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Re: The Pete Plan

Post by Rodger »

Cheers, Tako! That could get lonesome for you then. There doesn't seem to be much activity here at the moment. And I too will have some weeks off when I finish the plan on week 12 with the 5k TT.

PP5k Lite week 11 session 1: 6 x 1k / 1r
The first 4 reps went well, on course for a modest improvement over the last time I did this session. The last two reps I couldn't manage to keep the negative splits going. Ended up with an average of 1:59.9, 3 tenths slower than last time. So not great again, but on the plus side, this way it was an useful mental training as well as a physical one.
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Re: The Pete Plan

Post by Ian Bee »

Guilty of absence here. Mentioned elsewhere I'd pulled something in the rib area, so have been trying very hard not to rush back.
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