The Pete Plan etc
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Re: The Pete Plan
On week 5 of the 5k PP. Hanging in there... This was 4 x 1700/4 min rest. Pretty ugly. Sometimes rowing is about telling yourself to maintain a good attitude... Anyways, for me, it's not bad. Happy with it...
Time Meters /500m Wats Cal/Hr SR
23:51.0 6,800m 1:45.2 300 1331 28
5:58.3 1,700m 1:45.3 299 1328 27
5:57.7 1,700m 1:45.2 301 1334 28
5:56.9 1,700m 1:44.9 303 1341 29
5:58.1 1,700m 1:45.3 300 1331 30
r200m
Time Meters /500m Wats Cal/Hr SR
23:51.0 6,800m 1:45.2 300 1331 28
5:58.3 1,700m 1:45.3 299 1328 27
5:57.7 1,700m 1:45.2 301 1334 28
5:56.9 1,700m 1:44.9 303 1341 29
5:58.1 1,700m 1:45.3 300 1331 30
r200m
- scotch61
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Re: The Pete Plan
Great stuff skywang
250 m Pyramid today
Distance pace spm
250 -1:47.2 31
500 -1:47.7 31
750 -1:47.8 32
1000 -1:49.0 32
750 -1:48.1 34
500 -1:48.0 33
250 -1:45.0 37
Average : 1:47.9 a bit ragged with times all over the place , but still an improvement
250 m Pyramid today
Distance pace spm
250 -1:47.2 31
500 -1:47.7 31
750 -1:47.8 32
1000 -1:49.0 32
750 -1:48.1 34
500 -1:48.0 33
250 -1:45.0 37
Average : 1:47.9 a bit ragged with times all over the place , but still an improvement
- Paul Victory
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Re: The Pete Plan
Nice going folks. I haven't abandoned the Pete Plan, but I've been out of action due to the dreaded lurgy. Hoping to move on to week two when I'm fully recovered.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Caratacus
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Re: The Pete Plan
Thought I would join in the fun
8x500m 3:30 rest. Most recent 2k @ 6:54.4
8x500m 3:30 rest. Most recent 2k @ 6:54.4
Felton H
- danfennell
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Re: The Pete Plan
Felton - based on this workout and your CTC - I'm positive you have a faster 2k than that in you right now. If this is roughly 2k -3 you're sub 6:50.
I'll be following your progress and probably checking in occasionally myself. I've been revisiting some PP workouts recently. Forgot how challenging they can be.
Did the Waterfall at 1:47.9 a couple of weeks ago and an 8x500 (2 min rest) at 1:38.4 today.
I'll be following your progress and probably checking in occasionally myself. I've been revisiting some PP workouts recently. Forgot how challenging they can be.
Did the Waterfall at 1:47.9 a couple of weeks ago and an 8x500 (2 min rest) at 1:38.4 today.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
- Caratacus
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Re: The Pete Plan
Yes, definitely sub 6:50, but got to start somewhere and I know if doesn't take long to get up to speed on the Pete Plan. The 3:30 seemed like an awful long rest time today, maybe should cut it down in future? Guess it doesn't matter as long as you're consistent.
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Felton H
Re: The Pete Plan
Had another go at it today. 6x1k/1 min rest...
The Pete plan stuff gets demoralizing after awhile when you are torturing yourself trying to beat the time from the last cycle. I have to substitute some workouts where I try hard but don't base my success as a binary variable of beat or miss the target pace... I can get frustrated at times with it all...
Time Meters /500m W Cal Spm
21:02.4 6,000m 1:45.2 301 1334 27
3:30.9 1,000m 1:45.4 298 1324 26
3:30.8 1,000m 1:45.4 299 1328 27
3:30.7 1,000m 1:45.3 299 1328 27
3:30.6 1,000m 1:45.3 300 1331 28
3:30.5 1,000m 1:45.2 300 1331 28
3:28.9 1,000m 1:44.4 307 1355 29
r222m
The Pete plan stuff gets demoralizing after awhile when you are torturing yourself trying to beat the time from the last cycle. I have to substitute some workouts where I try hard but don't base my success as a binary variable of beat or miss the target pace... I can get frustrated at times with it all...
Time Meters /500m W Cal Spm
21:02.4 6,000m 1:45.2 301 1334 27
3:30.9 1,000m 1:45.4 298 1324 26
3:30.8 1,000m 1:45.4 299 1328 27
3:30.7 1,000m 1:45.3 299 1328 27
3:30.6 1,000m 1:45.3 300 1331 28
3:30.5 1,000m 1:45.2 300 1331 28
3:28.9 1,000m 1:44.4 307 1355 29
r222m
Re: The Pete Plan
Hey Scotch - great speed pyramid! I've missed this workout! Been on the 5K PP, and I'm now in the middle of it -- look forward to this one it used to be one of my favorites because it was easy to stay focused and positive once u get past the dreaded 1k...scotch61 wrote:Great stuff skywang
250 m Pyramid today
Distance pace spm
250 -1:47.2 31
500 -1:47.7 31
750 -1:47.8 32
1000 -1:49.0 32
750 -1:48.1 34
500 -1:48.0 33
250 -1:45.0 37
Average : 1:47.9 a bit ragged with times all over the place , but still an improvement
- scotch61
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Re: The Pete Plan
4 * 2k with 5 mins rest. The last time I did this session average was 1:56.8
Distance Pace SPM
2000 -1:55.9 - 26
2000 -1:55.6 - 28
2000 -1:55.5 - 28
2000 -1:54.9 - 29
Average 1:55.4
More of a faster overall than a sprint in the last rep.
SPM was a bit slow on the first rep for some reason. I wasn't keeping an eye on that , but it hasn't stopped me improving , so that's ok !
Distance Pace SPM
2000 -1:55.9 - 26
2000 -1:55.6 - 28
2000 -1:55.5 - 28
2000 -1:54.9 - 29
Average 1:55.4
More of a faster overall than a sprint in the last rep.
SPM was a bit slow on the first rep for some reason. I wasn't keeping an eye on that , but it hasn't stopped me improving , so that's ok !
- Caratacus
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The Pete Plan
Wasn't really feeling up for it today but felt stronger as the reps went by. Based the pace on the recent CTC 5142m (1:46.7)
Last edited by Caratacus on Wed Apr 05, 2017 10:37 am, edited 1 time in total.
Felton H
Re: The Pete Plan
Felton--you are crushing it. What's your current estimated 5k pace?
- Caratacus
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Re: The Pete Plan
If I did a 5k today I would aim for a pace of about 1:46
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Felton H
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Re: The Pete Plan
Steady 12k
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Re: The Pete Plan
VERY nice 12k Ian and at a nice low stroke rate-well done =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- scotch61
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Re: The Pete Plan
Thanks Strider - How's the Marathon training going ?
Back to the dreaded 6k today = Target pace 1:58
Distance Pace SPM
1000 1:57.7 25
2000 1:57.6 27
3000 1:57.4 28
4000 1:56.9 27
5000 1:57.6 27
6000 1:55.2 29
Average 1:57.0 Not so dreaded now ! but still painful
Back to the dreaded 6k today = Target pace 1:58
Distance Pace SPM
1000 1:57.7 25
2000 1:57.6 27
3000 1:57.4 28
4000 1:56.9 27
5000 1:57.6 27
6000 1:55.2 29
Average 1:57.0 Not so dreaded now ! but still painful
- scotch61
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Re: The Pete Plan
Oh ... and that 6k is an SB and only 1.2 seconds off my PB pace from 18 months ago
- plummy
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Re: The Pete Plan
Solid 12k there Ian. I like a 12k (don't know why) and did one on Thursday. I was very happy with my 48:52.2 time ( @ 25spm)
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- scotch61
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Re: The Pete Plan
That's good going Plummy =D>plummy wrote:Solid 12k there Ian. I like a 12k (don't know why) and did one on Thursday. I was very happy with my 48:52.2 time ( @ 25spm)
12k is for meditation !
- scotch61
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Re: The Pete Plan
4 x 1k with 5 mins rest
Dist - Pace - SPM
1000 - 1:51.2 - 30
1000 - 1:50.6 - 31
1000 - 1:50.5 - 33
1000 - 1:50.2 - 33
Total 4000 - 14:45.3 - average 1:50.6
Target was better than 1:52.3 , so that's good ! Gradually creeping towards sub 1:50 for this session. ( Just got to be patient!)
Dist - Pace - SPM
1000 - 1:51.2 - 30
1000 - 1:50.6 - 31
1000 - 1:50.5 - 33
1000 - 1:50.2 - 33
Total 4000 - 14:45.3 - average 1:50.6
Target was better than 1:52.3 , so that's good ! Gradually creeping towards sub 1:50 for this session. ( Just got to be patient!)
- strider77
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Re: The Pete Plan
Ian you are doing really well =D>
Your 6k and 4 x 1ks were really great.
I did 15k yesterday and am trying to fit in 2 or 3 of these a week but once I have had another go at the CTC I hope to join you properly on here as your times are going to be really challenging for me
Your 6k and 4 x 1ks were really great.
I did 15k yesterday and am trying to fit in 2 or 3 of these a week but once I have had another go at the CTC I hope to join you properly on here as your times are going to be really challenging for me
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- scotch61
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Re: The Pete Plan
Thank you Strider - that last 1k this morning hurt , but I've improved by 5 seconds over 3 cycles of 3 weeks, so the continual improvement element of the plan seems to be working.
I might have a go at that CTC.
I might have a go at that CTC.
- Caratacus
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Re: The Pete Plan
Speed Pyramid day today, set myself a target of 1:42/500 on the way up and to speed up a bit on the way down. Went pretty well and probably had a wee bit left in the tank
Also well done to everyone having a go at the various Pete Plan sessions - great to see such an active thread!
Also well done to everyone having a go at the various Pete Plan sessions - great to see such an active thread!
Felton H
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Re: The Pete Plan
Wow Felton , that's impressive !
Todays waterfall ( Is it called that because you fall off at the end ? )
3k @ 1:56.5 - 27
2.5k@ 1:55.3 - 28
2k @ 1:55.0 - 29
Total 7.5k @ 1:55.7 - Target was 1:56.6 so that will do nicely
I'm glad it will be 3 weeks before I do that again though
Todays waterfall ( Is it called that because you fall off at the end ? )
3k @ 1:56.5 - 27
2.5k@ 1:55.3 - 28
2k @ 1:55.0 - 29
Total 7.5k @ 1:55.7 - Target was 1:56.6 so that will do nicely
I'm glad it will be 3 weeks before I do that again though
- strider77
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Re: The Pete Plan
Nice sprint pyramid Felton =D>
Well done on the Waterfall Ian -its a real toughie =D>
No its called that cos you want to jump off it
Well done on the Waterfall Ian -its a real toughie =D>
No its called that cos you want to jump off it
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- Caratacus
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Re: The Pete Plan
That's some good progress Ian, well done
Did some lowish rate stuff today with a 500m sprint in the middle for the IRL
Did some lowish rate stuff today with a 500m sprint in the middle for the IRL
Felton H