The Pete Plan etc
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- Ian Bee
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Re: The Pete Plan
Finished my forth round this morning. Final rows of the week included:
8.5km 33.48 @ 1.59
5km 19.01 @ 1.54
10km 39.45 @ 1.59
The 10km this morning was a very gentle negative split, but ended a little faster than my last waterrower 10km test: a nice way to complete the round.-
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Re: The Pete Plan
Congrats on finishing another round, Ian. Fifth round coming up now?
PP5k Lite week 2 session 1: 8 x 625m / 1R
As I did last weeks equivalent session @2:02.8, but with wildly varying pace throughout the workout, my goal now was to consistently row @2:03 for the first 6 or 7 reps. For the most part I succeeded in doing that and added a 2:01.5 for the last rep. Average pace was 2:02.7. That's seems only a marginal improvement on last week, but given that the distance now was 25% more (5k vs 4k) with the rest staying the same (7 x 1'), I'll take that.
PP5k Lite week 2 session 1: 8 x 625m / 1R
As I did last weeks equivalent session @2:02.8, but with wildly varying pace throughout the workout, my goal now was to consistently row @2:03 for the first 6 or 7 reps. For the most part I succeeded in doing that and added a 2:01.5 for the last rep. Average pace was 2:02.7. That's seems only a marginal improvement on last week, but given that the distance now was 25% more (5k vs 4k) with the rest staying the same (7 x 1'), I'll take that.
M | 48 | 1.78 m | 76 kg
- Ian Bee
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Re: The Pete Plan
Consistency is a good goal Rodger, and personally I view the PP as a steady/marginal improvement system so: =D>
The next couple of weeks are a little all over the shop for holding a plan of any kind (multi generation holiday time [-o< ), so it might be a delayed start for me for round 5.
The next couple of weeks are a little all over the shop for holding a plan of any kind (multi generation holiday time [-o< ), so it might be a delayed start for me for round 5.
- Ian Bee
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Re: The Pete Plan
.........and couldn't resist starting. A painful 12x 500m:
00:01:44 00:01:44 00:01:44 00:01:45 00:01:44 00:01:44 00:01:44 00:01:45 00:01:44 00:01:44 00:01:44 00:01:45
Awful experience, but 18 seconds off the last time I ran through this set (my forth round, week 4) - so
00:01:44 00:01:44 00:01:44 00:01:45 00:01:44 00:01:44 00:01:44 00:01:45 00:01:44 00:01:44 00:01:44 00:01:45
Awful experience, but 18 seconds off the last time I ran through this set (my forth round, week 4) - so
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Re: The Pete Plan
Your ongoing devotion is admirable. And I really don't understand how you can still improve by so much after four full rounds.
PP5k Lite week 2 session 2: 4 x 1350m / 4R
Pace was better judged this time @2:04.9, 2:04.8, 2:04.7 and 2:03.8 respectively. So the average was 2:04.6. That's 0.6 improvement plus another 0.8 I reckon (or rather Paul's Law does) for the increase in distance with equal rest. Still dead slow of course, but I need to (re)start somewhere.
PP5k Lite week 2 session 2: 4 x 1350m / 4R
Pace was better judged this time @2:04.9, 2:04.8, 2:04.7 and 2:03.8 respectively. So the average was 2:04.6. That's 0.6 improvement plus another 0.8 I reckon (or rather Paul's Law does) for the increase in distance with equal rest. Still dead slow of course, but I need to (re)start somewhere.
M | 48 | 1.78 m | 76 kg
- Ian Bee
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Re: The Pete Plan
Thanks Rodger - I started from a very slow base, so I'm only now finding my pace.
Good set from you too.
Good set from you too.
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Re: The Pete Plan
PP5k Lite week 2 session 3: 4000m
Average pace was 2:05.4. I was doing 2:06 with 27spm most of the time and had a bit left at the end (last 800m @2:02.5).
Not much else to say, this is where I am at the moment.
And that's week 2 done.
Average pace was 2:05.4. I was doing 2:06 with 27spm most of the time and had a bit left at the end (last 800m @2:02.5).
Not much else to say, this is where I am at the moment.
And that's week 2 done.
M | 48 | 1.78 m | 76 kg
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Re: The Pete Plan
PP5k Lite week 3 session 1: 5 x 1k / 1r
Average pace of 2:02.8. About the same as the previous sessions of this type. The progress is in the lengthening of the work intervals: 5 x 1k now v 8 x 625m last week (both 5k in total).
Average pace of 2:02.8. About the same as the previous sessions of this type. The progress is in the lengthening of the work intervals: 5 x 1k now v 8 x 625m last week (both 5k in total).
M | 48 | 1.78 m | 76 kg
- Caratacus
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Re: The Pete Plan
Well done everyone for their continued efforts on this plan. Life has got in the way of training for the past few weeks but I will be back on the plan next week. Got back in the swing of things today and yesterday with a medium fast 10k and a low slow 12k
Felton H
- Tako
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Re: The Pete Plan
You call that a slow 12k ??
Well, i have now almost caught up with the target of a 7k/day on average. So I plan to start on the PP for the first time next week. Hopefully that will help me to improve speed performance.
Well, i have now almost caught up with the target of a 7k/day on average. So I plan to start on the PP for the first time next week. Hopefully that will help me to improve speed performance.
- Caratacus
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Re: The Pete Plan
Well, I guess it felt slow at first and then increasingly less so as I went onTako wrote:You call that a slow 12k ??
Looking forward to seeing your progress on the Plan
Felton H
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Re: The Pete Plan
So this thread will be getting busier. Good.
PP5k Lite week 3 session 2: 4 x 1500m / 4r
Average pace of 2:03.9 which is 0.7/500m faster than last week's 4 x 1350m, or 1.5sec/500m ifI try to correct for the longer intervals.
Also encouraging is that the average rate was 1 stroke less than last week (26.25 v 27.25).
PP5k Lite week 3 session 2: 4 x 1500m / 4r
Average pace of 2:03.9 which is 0.7/500m faster than last week's 4 x 1350m, or 1.5sec/500m ifI try to correct for the longer intervals.
Also encouraging is that the average rate was 1 stroke less than last week (26.25 v 27.25).
M | 48 | 1.78 m | 76 kg
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Re: The Pete Plan
PP5k Lite week 3 session 3: 4500m
Average pace of 2:04.6. That's 0.8 faster than last week's 4k.
I have a long way to go but at least the improvement is consistent.
And that's week 3 and the first mini-cycle done.
Average pace of 2:04.6. That's 0.8 faster than last week's 4k.
I have a long way to go but at least the improvement is consistent.
And that's week 3 and the first mini-cycle done.
M | 48 | 1.78 m | 76 kg
- Ian Bee
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Re: The Pete Plan
Round 5, Week 2: 8x750m, 1R
00:02:38 00:02:41 00:02:41 00:02:42 00:02:41 00:02:41 00:02:42 00:02:42
Improvement over Round 4, Week 8 by a couple of seconds a split (which seems rather unlikely for progress on shear fitness, so perhaps technique is improving with all the ctc sprinting?).
00:02:38 00:02:41 00:02:41 00:02:42 00:02:41 00:02:41 00:02:42 00:02:42
Improvement over Round 4, Week 8 by a couple of seconds a split (which seems rather unlikely for progress on shear fitness, so perhaps technique is improving with all the ctc sprinting?).
- Tako
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Re: The Pete Plan
About to start my first Pete plan session with a 8x500 with 3:30R. It says in the page one could/should row light during rest time. Does that mean a flying start is ok or should be avoided to have comparable times? I guess it is up to the user, but any recommendations/experience?
- Caratacus
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Re: The Pete Plan
Tako, welcome to the Pete Plan thread!
Personally I prefer static starts but as you say, as long as you're consistent it doesn't really matter.
I will also be doing 8x500m as my session tomorrow
Personally I prefer static starts but as you say, as long as you're consistent it doesn't really matter.
I will also be doing 8x500m as my session tomorrow
Felton H
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Re: The Pete Plan
With these rests of 3-5 mins I tend to stop completely after a rep for 30s - 1 min to have a drink of water/towel myself down and will then row lightly for a minute or two before letting the flywheel come to a complete rest as the start of the next rep approaches
Sent from my iPhone using Tapatalk
Sent from my iPhone using Tapatalk
Felton H
- Tako
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Re: The Pete Plan
Thanks for welcome and quick reply. Just in time after my warm up and prior to start. Posting results later...
- Tako
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Re: The Pete Plan
Tried to upload picture but did not work out.
So on my first ever go at the 8x500 I was really not sure what to expect nor attempt as I have been slow the last weeks and really struggling with sprints. So I went 1:48.3/1:48.2 in the first 7 and then all in for the last 500 which ended at 1:38.5 (well behind PB of 1:34.2 and SB of 1:36). Mainly as the Erg kept jumping and destroying my focus. DF=138
Well, it is a start right
Target for next time 1:47
So on my first ever go at the 8x500 I was really not sure what to expect nor attempt as I have been slow the last weeks and really struggling with sprints. So I went 1:48.3/1:48.2 in the first 7 and then all in for the last 500 which ended at 1:38.5 (well behind PB of 1:34.2 and SB of 1:36). Mainly as the Erg kept jumping and destroying my focus. DF=138
Well, it is a start right
Target for next time 1:47
- Caratacus
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Re: The Pete Plan
Well done, good target for next time
For pics I've found that it's best to use the tapatalk app on your phone. Also wouldn't tend to change drag factor during the session but shouldn't matter
For pics I've found that it's best to use the tapatalk app on your phone. Also wouldn't tend to change drag factor during the session but shouldn't matter
Felton H
- Tako
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Re: The Pete Plan
Thanks. Kept DF constant but will try to increase for whole session next time (in 3 weeks). SR was 27/28 for first 7 and 34 for final rep.
Tried with the app but no success today. Maybe next time. Have fun tomorrow
Tried with the app but no success today. Maybe next time. Have fun tomorrow
- Caratacus
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Re: The Pete Plan
Haven't done so much training since last session so not sure if I'll manage target pace of 1:39.7 but will give it a go
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Sent from my iPhone using Tapatalk
Felton H
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Re: The Pete Plan
Ok, got it done. Didn't feel too good after the first rep but recovered well in the rest and just took it one at a time after that and beat target pace by 0.7s
Felton H
- Ian Bee
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Re: The Pete Plan
Pretty mixed PP results from the last few days:
Steady 7.5km: 29.02 = slight improvement (3 secs) over last week
4x1650m, 4R: 00:06:08 00:06:08 00:06:08 00:06:09 = 500m split was slightly down (0.5 secs) on each piece
The latter was today and I just couldn't keep the split steady on my target of 1.51, so I expected a dip. To balance this all out, I improved my c2 hour distance, ctc score and 1000m for the nonathon this week.
Steady 7.5km: 29.02 = slight improvement (3 secs) over last week
4x1650m, 4R: 00:06:08 00:06:08 00:06:08 00:06:09 = 500m split was slightly down (0.5 secs) on each piece
The latter was today and I just couldn't keep the split steady on my target of 1.51, so I expected a dip. To balance this all out, I improved my c2 hour distance, ctc score and 1000m for the nonathon this week.