The Pete Plan etc

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Davidba
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Re: The Pete Plan

Post by Davidba »

Have ended up trying the pete plan as it seems to best suit my schedule at the min. Week 2 for me. 4x2k tonight. Did a 2k pb on last rep(prev best 6.55.1 set 27.6.17 - havent tested it since).
1. 1.43.3 @ 28spm 7.05.2 mins
2. 1.43.3 @ 28spm 7.05.2 mins
3. 1.43.3 @ 28 spm 7.05.3 mins
4. 1.42.7 @ 29 spm 6.50.9 mins

https://www.instagram.com/p/BYeKzJ5FyOX/
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 5 session 2: 4 x 1400m / 4R
Had to postpone rowing for a couple of days because I went through my back on Monday.
Average pace of 2:00.5. I had not much extra left in the last rep (1:59.9), so this is close to my current optimal. Overall this was 0.6 faster than the 4 x 1250 from 11 days ago.
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Re: The Pete Plan

Post by Caratacus »


Lots of activity on this thread, good to see :-)


Results this week:

Speed Pyramid Row - 1:40.4 (target 1:40.3)

I was surprised to have got this close to the target as I really struggled over the apex of the Pyramid.

4x2000m Ski - 2:03.7 (target around 2:05)

Getting stronger on this machine, will hopefully get this session under 2:00/500m soon.

6k Row - details on CTC thread
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Re: The Pete Plan

Post by Tako »

Great to see all the posts.
Due to several issues I will probably end up stretching week 3 over 10-12 days, but should be okay, or not?

Any recommendations on how to handle interrupts due to travel/illness/injury while doing the PP?
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Re: The Pete Plan

Post by Ian Bee »

Tako wrote: Fri Sep 01, 2017 12:27 pmAny recommendations on how to handle interrupts due to travel/illness/injury while doing the PP?
Not a recommendation as such, more a reflection on a recent break and past experience....

I went on holiday for a week, during which time I embarked on some lightish walks and did some yoga in the morning (no access to any kind of static rower). On my return to the PP I resumed where I left off with the normal proviso of adding 1 sec to each 500m target (on the basis of 1 sec per week away which I seem to recall reading elsewhere?), and expecting times to return to target after a full week completed.

As for injuries I tend to not try to 'catch-up' or substitute, but keep to the rhythm of the week structure (which tends to be sprint-steady-sprint-steady), and work with the 1 sec per week of injury.

I'm as interested to read others thoughts though.

--

PS: following the improvements earlier in the week, backward steps occurred in today's 7.5km: 29.08 @ 1.56.5. Very uneven and I'll take this as a 'stretch' piece.
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The Pete Plan

Post by Tako »

Pretty tired I started with the 2nd session for this week and ended up pretty strong anyway with what I think is one of my fastest 2k (8sec slower than PB) 7:07.4 which is a new SB:

PP - Round 1 - Week 3
3k-2,5k-2k
First two @ 1:57.9 with 26&24spm
Then the 2k @ 1:46.8 with 28spm

So pretty happy. Aiming for the endurance part 6k on Sunday, targeting Felton's first marker before starting round 2 :-)
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Re: The Pete Plan

Post by Ian Bee »

C2 arriving Tuesday, so looking forward to a testing week.
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Re: The Pete Plan

Post by Tako »

Great news Ian! Congrats! Very sure you will enjoy it.

After a weird week I did my first steady session for Round1-week3 a HM ;-)
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Re: The Pete Plan

Post by Davidba »

Faster distance piece last night. 30mins at 1.50.1/500m. 8172m. 1hr easy later today.
https://www.instagram.com/p/BYkhIGslnlv/?hl=en
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Re: The Pete Plan

Post by Tako »

Great speed David!
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 5 session 3: 4500m
Somewhat disappointing pace of 2:03.7. I make better progress on the intervals than on the distance. Perhaps it's because the light version of PP5k omits the steady long distance work.
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Re: The Pete Plan

Post by Ian Bee »

New C2 christened with a very, very steady 6km: 25.55.9 @ 2.09.6.

Rowing a erg fresh from concept versus the gym ergs is profoundly different!
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Re: The Pete Plan

Post by plummy »

Was it super smooooothh?
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: The Pete Plan

Post by Ian Bee »

plummy wrote: Wed Sep 06, 2017 12:32 pm Was it super smooooothh?
Buttery.

I really should have checked the df before the 6km though #-o
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Re: The Pete Plan

Post by Davidba »

My last 3 sessions for Wk 3 round 1 were as follows;
1. Sunday 3/9/17 - 1hr @ 1.57.1 / 500
https://www.instagram.com/p/BYtbJc9lHYG/

2. Tuesday 5/9/17 - 5x1000m @ 1.41.1/500 av
https://www.instagram.com/p/BYtbj9RlVpB/
Struggled on this one but only after realized I was only supposed to do 4! Last 2 sub 1.40/500 so pleased enough.

3. Wed 6/9/17 - 40 mins 1.56.2/500
https://www.instagram.com/p/BYtZ4LRlP-i/
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Re: The Pete Plan

Post by Tako »

Again great times. Unfortunately my PP work is on hold due to injury after I tripped and twisted my knee.
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Re: The Pete Plan

Post by Ian Bee »

Complete blow out for 4x 1700m this morning:
20:13.8 5,100m 1:59.0 208 1014 30 6:38.9 1,700m 1:57.3 217 1045 30 6:44.8 1,700m 1:59.0 207 1013 30 6:50.1 1,700m 2:00.6 199 985 30

(you'll notice the absence of a forth rep :oops: ).

I vague defence, I improved my 30 minute time last night (handy nonathon points) and etc and etc

---

Oh no Tako - hope you recover quickly.
Last edited by Ian Bee on Thu Sep 07, 2017 1:57 pm, edited 1 time in total.
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Re: The Pete Plan

Post by Caratacus »

Tako wrote:Unfortunately my PP work is on hold due to injury after I tripped and twisted my knee.
Sorry to hear that Tako, you were going pretty well on the plan. Hopefully you'll be back on the iron horse soon :-)
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Re: The Pete Plan

Post by Tako »

Thanks! Tried a very easy paddling yesterday, but could not get into catch position (too painful). Seeing the doc next week
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Re: The Pete Plan

Post by Rodger »

Beterschap, Tako!

PP5k Lite week 6 session 1: 5 x 1k / 1R
Felt hard. Average pace was just over 2 min (2:00.1). About a month ago my pace on this session was 2:02.8.
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Re: The Pete Plan

Post by Davidba »

Week 3,rd 1 of PP. 3k,2.5k,2k. Targetting 1.45.9 for first two(one second slower than the 5k test I did last month) with whatever I could manage in the 2k. Did a 2k pb on last rep! 6.48.5. Df c. 138 30 spm.
https://www.instagram.com/p/BYwOpuIlEqh/

PP is tough going. Do you guys ever incorporate adaptation/testing weeks to your rotations e.g 3 weeks on, 1 easy week in which proper 2k, 5k etc tests take place then start at week 1 again?
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Re: The Pete Plan

Post by Caratacus »

Davidba wrote:PP is tough going. Do you guys ever incorporate adaptation/testing weeks to your rotations e.g 3 weeks on, 1 easy week in which proper 2k, 5k etc tests take place then start at week 1 again?
Great session, very fast :-)
I will probably take a week or two off the plan to cycle through some of the ranking distances once I feel I have progressed sufficiently.
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Re: The Pete Plan

Post by Caratacus »

Results this week:

4x2000m Row - 1:46.9 (target 1:47.2)

Kept the SR at around 25/26

Speed Pyramid Ski - 1:56.2 (target under 2:00)

Got my first ever split into the 1:30's on the first rep but kept it just under 2:00/500m on the longer reps

6k Ski - 24:44.3 (2:03.6) (target under 2:05)

This was hard, had to back off a couple of splits in the middle but put in a sort of sprint finish to bring the pace in under target.



Felton H
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Re: The Pete Plan

Post by Davidba »

2 more sessions;

Fri 8/9/17 - 30mins steady 1.57/500.
Tired tonight and only had time for 30mins after sorting the lawns!😊
https://www.instagram.com/p/BY0OWuFFONO/

Sat 9/9/17 - 30 mins 1.47.1/500
Felt good this morning. The longer distances seem to suit me best at min. My outright pulling power isnt great I dont think.
https://www.instagram.com/p/BY0OZUjFf0U/
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Re: The Pete Plan

Post by Rodger »

Davidba wrote: Thu Sep 07, 2017 8:48 pm PP is tough going. Do you guys ever incorporate adaptation/testing weeks to your rotations e.g 3 weeks on, 1 easy week in which proper 2k, 5k etc tests take place then start at week 1 again?
When I did my own adapted version of the PP, I would take one week after every 3-week cycle to do 1 or 2 tests plus the CTC. I also experimented with replacing the hard distance in the PP with a TT or challenge. It's personal preference I suppose.

PP5k Lite week 6 session 2: 4 x 1550m / 4R
Average pace of 2:00.9. Compared with the previous session of this type and corrected for the longer reps, I reckon that's an improvement of around 0.3. My progress is flattening out, much sooner than I hoped.
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