The Pete Plan etc

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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

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

Post by Rodger »

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.
M | 48 | 1.78 m | 76 kg
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Re: The Pete Plan

Post by Ian Bee »

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.
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Re: The Pete Plan

Post by Ian Bee »

.........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 :D
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Re: The Pete Plan

Post by Rodger »

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.
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Re: The Pete Plan

Post by Ian Bee »

Thanks Rodger - I started from a very slow base, so I'm only now finding my pace.

Good set from you too.
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Re: The Pete Plan

Post by Rodger »

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.
M | 48 | 1.78 m | 76 kg
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Re: The Pete Plan

Post by Rodger »

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).
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Re: The Pete Plan

Post by Caratacus »

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

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Re: The Pete Plan

Post by Tako »

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.
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Re: The Pete Plan

Post by Caratacus »

Tako wrote:You call that a slow 12k ?? ;-)
Well, I guess it felt slow at first and then increasingly less so as I went on :-)

Looking forward to seeing your progress on the Plan

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Re: The Pete Plan

Post by Rodger »

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).
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Re: The Pete Plan

Post by Rodger »

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.
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Re: The Pete Plan

Post by Ian Bee »

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?).
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Re: The Pete Plan

Post by Tako »

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?
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Re: The Pete Plan

Post by Caratacus »

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
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Re: The Pete Plan

Post by Caratacus »

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


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Re: The Pete Plan

Post by Tako »

Thanks for welcome and quick reply. Just in time after my warm up and prior to start. Posting results later...
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Re: The Pete Plan

Post by Tako »

Ok to change DF in between the intervals?
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Re: The Pete Plan

Post by Tako »

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
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Re: The Pete Plan

Post by Caratacus »

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
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Re: The Pete Plan

Post by Tako »

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 :-)
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Re: The Pete Plan

Post by Caratacus »

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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Re: The Pete Plan

Post by Caratacus »

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

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Re: The Pete Plan

Post by Ian Bee »

Pretty mixed PP results from the last few days:

Steady 7.5km: 29.02 = slight improvement (3 secs) over last week :D
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 #-o

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.
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