The Pete Plan etc

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Rodger
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 4 session 1: 10 x 500m /1R
Ah, you got to love the first week of a mini-cycle. To cash in the work of the previous three weeks.
Average pace was 2:00.5. Three weeks ago it was 2:02.8 with two reps less. My dps (distance per stroke) stayed about the same though, roughly around a lowly 9m. That needs work.
Can't wait to get my pace in these workouts under 2:00 again but that probably won't happen until the 10 x 600m in week 7.
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Tako
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Re: The Pete Plan

Post by Tako »

PP Week 1 - 5x1500m
1 - 5:48.0 1:56.0
2 - 5:47.9 1:55.9
3 - 5:47.9 1.55.9
4 - 5:47.9 1:55.9
5 - 5:27.8 1:49.2
Average = new target pace = 1:54.6 (will be tough)
Feel like toast now!
Far away from speed that made me go sub7 in February, but happy after a good sweat :-) ;-)
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The Pete Plan

Post by Tako »

PP Week 1 - hard distance 5k

After a bad day I decided to drop the steady distance yesterday to really go all in today, which resulted in a new PB for the 5k - 18:28.7 @ 1:50.8
Old one was from Madchester in May 18:32.1 (chasing Dave and Peter, coached by Erik ;-) )
Happy and pumped up from this improvement that gave a few nonathlon points, I felt going once more for the C2CTC although I am not a sprinter...
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Re: The Pete Plan

Post by Rodger »

Congrats on the PB, Tako, nice one!

PP5k Lite week 4 session 2: 4 x 1250m /4R
Average pace of the four reps was 2:02.4, 2:01.7, 2:01.0 and 1:59.1. That gives an overall average of 2:01.1.
So 0.6 slower than my latest short intervals which is were I think they should be.
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Tako
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Re: The Pete Plan

Post by Tako »

Thanks Rodger. Seeing you, Ian, Felton... posting here is a great motivation. I had a slow HM today and will have a rest day tomorrow. Tuesday I will start my 2nd week.

Felton, you were right about the fact that one should be able to keep an average of 7k/day with the PP. So now I will try to keep it going for many weeks and see when/whether I can go sub7 again.
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Caratacus
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Re: The Pete Plan

Post by Caratacus »

Congratulations on the 5k pb :-)
Based on that I would think that you are already on target for a sub 7 2k.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

A slightly out of sequence C2 5km test for me yesterday.
20:02.3 5,000m 2:00.2 201 992 22 4:00.4 1,000m 2:00.2 202 993 22 4:02.3 2,000m 2:01.1 197 976 22 4:02.1 3,000m 2:01.0 197 978 22 4:02.4 4,000m 2:01.2 197 976 22 3:55.1 5,000m 1:57.5 215 1041 24
A pleasing 16 seconds off my last C2 attempt, which puts sub 20 minutes on the cards for next time.....
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Tako
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Re: The Pete Plan

Post by Tako »

PP Week 2 - 250/500/750/1000/750/500/250 with the 1:30 rest per 250

As I am really having no feeling for my pace and this pyramid looks tough to me, I was not sure how to pace this. If I understand the PP correctly it will help you to find a good target in the long run (just as Rodger described above), correct?!
The target that I set last week for my next go at the 8x500 is 1:47. So I thought I try the 1:48 today and this is how it went (to use Peter's phrase ;-) )
First 6 intervals @ 1:48/1:48.1 at a stroke rate of 27/28, then the final 250m @1:39.2 at a stroke rate of 31.
Hence target for week 5 is 1:47.4

Looking forward to the 4x2000 on Thursday/Friday ;-) Plan to go easy on the first ones.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Nice going Tako - my tactics are at the extreme of starting easy and slow improvements :wink:

Highlights so far from Round 5, Week 3:

6x 1km, 1R: 00:03:36 00:03:38 00:03:38 00:03:38 00:03:39 00:03:38 - a marginal improvement over Round 4, Week 11 (but ragged pacing throughout).

Steady 7.5km: 29.06 @ 1:56.4 - slightly slower than last week. With rather heavy legs (circuit training last night) I'm not downhearted.
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Tako
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Re: The Pete Plan

Post by Tako »

Thanks Ian. Round 5 week 3 sounds impressive. Especially as you seem to be on the PP version with a lot of weeks (ref Round 4, Week 11).
Not like me with 3 weeks per round.

Do I see it correctly that you therefor also have a different way of pacing? Or have you come so far that your pace target is so tough that you cannot go any faster in the last/6th 1000m or why do they all have same pace?
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Re: The Pete Plan

Post by Ian Bee »

My pacing is only just creeping up to where it's challenging, and as a consequence where I should really be putting the pacing advice of the PP into effect. I'm happy to munch metres though.

The underlying issue is that I need to dispose of the Waterrower and "start again" on a C2 to resolve all of this. It's been a promise to myself to get on ebay for weeks.
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Tako
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Re: The Pete Plan

Post by Tako »

Ian, i thought you already bought one. What's keeping you from doing it? It ain't cheap, but lasts long and saves the gym membership for me, so totally worth it!

After reading through the first post on this thread on my way home yesterday I came in doubt regarding the steady pace pieces in addition to the standard 3 sessions each week.

On the web PP writes the stroke rate should be limited 22-25 spm. In addition it is stated here in the thread's start that the pace should be pb 10k + 5s.
While doing so in a 30min RowPro session where I was lucky to meet two also on low stroke rates (1:48@21 and 2:02@18), I joined the latter I was pretty cooked at the end of the session. The 2k cd afterwards helped @2:15, but now I wonder how to survive today's 4x2k.
Shouldn't it be okay to take it slower&easier on the steady sessions without violating the PP? I know in the end it is up to oneself, but would like to hear how others pace it.
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Caratacus
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Re: The Pete Plan

Post by Caratacus »

Tako, this is the pertinent bit from Pete's website:

"The only guideline for pacing the steady distance sessions is that they should be within the bounds of 22 to 25spm, and at such a pace as you recover sufficiently for the hard session the following day. If in doubt, go slower! These sessions should be at least 10seconds slower pace than your endurance interval sessions."
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Re: The Pete Plan

Post by Rodger »

Caratacus wrote: Thu Aug 24, 2017 6:32 am Tako, this is the pertinent bit from Pete's website:

"The only guideline for pacing the steady distance sessions is that they should be within the bounds of 22 to 25spm, and at such a pace as you recover sufficiently for the hard session the following day. If in doubt, go slower! These sessions should be at least 10seconds slower pace than your endurance interval sessions."
I agree. The bolded part is the most important. And if I remember correctly, Pete later adjusted his pace advise for the steady sessions to a slower pace.

Ian, 22 spm in a 5k time trial is very low, but I'm sure you're aware of this. You will be well under 20 min if you can increase your rate even slightly.

PP5k Lite week 4 session 3: 3 x 2k /3R
This is the weird session where the middle 2k is a suboptimal TT. I rowed it in 7:54.4 (1:58.6 average). Slow of course, but almost 4.8/500m faster than 3 weeks ago.
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Re: The Pete Plan

Post by Caratacus »

Having recently discovered the skierg, I have decided to alternate the Pete Plan sessions between rowing and skiing. This may slow down my rowing progress in the short term but I am convinced that it will ultimately be extremely beneficial in the longer term.

Results so far:

Last week:

5k Ski 22:12.4 (2:13.2)
2k Ski 8:24.2 (2:06.0)

Did these in order to set initial pace targets for the interval sessions.

8x500m Row - 1:39.0 (target - 1:39.7)
5x1500m Ski - 2:06.7 (target - 2:13.2)

This week:

8x500m Ski - 1:54.7 (target - 2:06.0)
60r20 Row - 15116m
5x1500m Row - 1:46.0 (target - 1:46.3)
10k Ski 44:40.5 (2:14.0)

Obviously much bigger gains to be made on the skierg as I improve my technique and build up my upper body strength :-)
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Rodger wrote: Thu Aug 24, 2017 3:51 pmIan, 22 spm in a 5k time trial is very low, but I'm sure you're aware of this. You will be well under 20 min if you can increase your rate even slightly.
This is why I like this forum - I'd got it into my head (as I type I can't recall any good reason) that I should try to keep the rate lower for distances in this range. Come next test, I shall step up the rate.
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Re: The Pete Plan

Post by Tako »

Great stuff Felton!!
Thanks Rodger. I shouldn't have read the early stuff as it cost a lot and the rest day yesterday did help, but today was a tough day with work and the kids, and Friday! Anyway I thought that I cannot already compromise in the 2nd week, so I went for the

PP Week 2 - 4x2k:
"Easy start" with first 3 in 8min @ 2:00.0 then the last one went in 7:16.4 @ 1:49.1
So new goal is 1:57.2 for next round.
The 4x2k is really hard! Now I really need a shower and drink!
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Re: The Pete Plan

Post by Grobi »

Good to see you're enjoying the Pete Plan Tako! And belated congrats on your 5k PB! That must have been hard without chasing anyone :D
Athletes row, others just play games

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Tako
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Re: The Pete Plan

Post by Tako »

Yes, but I guess in September I will get many rowers to chase as I can use the 6k for the C2CTC as the endurance piece :-) and then try to get back into boat II ;-)
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 5 session 1: 8 x 625m /1R
My mind wandered off in the minute rest between the 5th and 6th rep and I missed the start of the 6th by 8 sec or something. :x
It makes comparing the pace more difficult. With it, the average pace was 2:01.1 (0.6 slower than last week's 8x500m). The average of the other 7 reps was 2:00.0.
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Tako
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The Pete Plan

Post by Tako »

Rodger, I know the feeling. In my 3rd of the 4x2k I also lost focus and had to speed up quite a while to get the average back on target. Was too tired that evening I guess.

PP - Week2 - Hard distance:

6k: 22:23.6 @ 1:51.9 spm25

Tomorrow is a rest day before starting week3 on Tuesday.

As the 6k is a new PB I am pretty happy with my second week of PP. Good points for nonathlon and good prep for next C2CTC :-)
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Re: The Pete Plan

Post by Ian Bee »

Week 4 update:

12x 500m/1R: marginal improvement over week 1 of this round (3 seconds off the cumulative time, which is in the error range so far as I'm concerned for the WR). Happy to have sustained the level though.

Steady 7.5km: an odd piece. Lost my rhythm half way through (pace dropped a couple of seconds off target) and thought I was going to HD. In response, I thought I'd push the pace in an attempt to make time back (at the back of my mind this gave me tolerance to finish at 5km and still have a reasonable session). In the end, the metres whittled down and I finished a scarcely believable 13 seconds faster than last week (which was itself a PB). Legs now telling me this was not the best idea.
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Re: The Pete Plan

Post by Tako »

After an extra day of rest, as I was not feeling well yesterday I started week 3 today:

PP - round 1 - week3 - 4x1000m with 5min rest:
First 3 with a pace of 1:50 and the last one (new SB) with a pace of 1:40.7
So target for next round @1:47.7
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Re: The Pete Plan

Post by zootMutant »

Tako and Ian,

You're both coming along nicely! Keep it up! :)

Cheers,
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Re: The Pete Plan

Post by Ian Bee »

Thanks Zoot - is a big plus to see everyone plugging away and improving =D>
Rodger wrote: Thu Aug 24, 2017 3:51 pmIan, 22 spm in a 5k time trial is very low, but I'm sure you're aware of this. You will be well under 20 min if you can increase your rate even slightly.
A marginal increase in spm did indeed do the trick:
Time Meters Pace Watts Cal/Hr S/M 19:41.7 5,000m 1:58.1 212 1029 24 3:50.7 1,000m 1:55.3 228 1084 25 3:57.7 2,000m 1:58.8 208 1016 23 3:59.9 3,000m 1:59.9 203 997 23 4:00.3 4,000m 2:00.1 202 993 23 3:53.2 5,000m 1:56.6 221 1059 26

That forth 1km let me down, but I'm pleased with the progress. I need a few more pieces at this spm, and then I'll push a little more (good timing for the ctc.....).
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