The Pete Plan etc

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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Whether its in my mind, or an actual mechanical process, my C2 appears to be loosening up a little.

I (we?) completed a half marathon on Sunday at reasonable pace for my substitute long/steady piece (2:08.8/500m; total time 1:30:37.8 ), which increased my confidence in this week's PP pacing.

Today was 6x 1km. Pace boat set to 2:00/500m as a fall back, with the hope of maintaining 1:58:
Time Meters Pace Watts Cal/Hr S/M 23:32.8 6,000m 1:57.7 214 1037 29 3:52.4 1,000m 1:56.2 223 1067 27 3:56.2 1,000m 1:58.1 212 1030 28 3:56.8 1,000m 1:58.4 211 1025 29 3:56.0 1,000m 1:58.0 213 1032 29 3:56.0 1,000m 1:58.0 213 1032 29 3:55.4 1,000m 1:57.7 215 1038 29

That would be around 7% slower than my last Waterrower run, which is bang on my prediction :D
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Re: The Pete Plan

Post by Rodger »

I take it you are enjoying your own C2 torture apparatus then, Ian?

PP5k Lite week 6 session 3: 5k
Average pace was 2:03.2, half a sec faster than last week's 4500m. It also gives me some pace indication for the 6k CTC this month.
And that's the second mini-cycle done.
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strider77
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Re: The Pete Plan

Post by strider77 »

I am a bit embarrassed to post with all these great times you are all doing but I have to do something to get some fitness back so its back to the PP for me.

Last night 8 x 500m with 3.5min rest aiming for a target of 1:49.0 based on 2k of 7:28.0 (1:52 pace) which is where I am at the moment :oops:

Managed 1:47.7 much to my surprise, its a start. 1:48.1/1:47.3/1:47.9/1:47.6/1:46.8/1:48.4/1:49.2/1:46.3 at r38 average !!!!

Did the Wolverine Plan L4 session to kick it off on Sunday-30 mins using the 180 algorithm of 4 mins @16spm, 3 mins @18spm, 2mins @20spm, 1 min@22spm and then do the 10 mins x 3

Managed 6945m-2:09.5-18 which according to the Wolverine Plan tables is nearer 1:48 2k pace, I was sweating a bit and the HR went up to 160 at the end.
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Re: The Pete Plan

Post by Davidba »

Did 3 weeks of the pete plan and using this week as a test week. Have had last couple of days off. First proper 2k test since june 27th (6.55 odd then but had done as low as 6.48 during PP intervals). Was planning on testing tm but warmed up 5mins and had a go.. 6.37.9. Happy enough with that. Will have another go later in week (maybe trying a diff drag factor) then restart training proper at the weekend. Feel I can go lower. Df 127.
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Re: The Pete Plan

Post by Caratacus »

Very nice David!
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Re: The Pete Plan

Post by strider77 »

Well done David thats a cracking 2k ^O^
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Re: The Pete Plan

Post by Davidba »

Thanks all. Im pleased with it, especially considering Im quite new to it all. Got some good advice on this forum when I started.
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Re: The Pete Plan

Post by Davidba »

Couldnt resist another go at the 2k this eve. This time I tried with a higher DF (c 142). Was a bit harder on the muscles, a little easier to breathe but I felt a bit laboured in terms of getting up and down the slide. Still, went a little quicker and ended up with 6.36.5 so another new pb (last night was 6.37.9). Think that will do the testing for a while and I plan to round out the week with easy rows then start the PP again Tuesday.

https://www.instagram.com/p/BZB5bY5l4ai/
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Re: The Pete Plan

Post by Caratacus »

Results this week:

12k Row - 2:01.7 20 SPM

4x1000m Row 1:41.7 (target 1:41.8) - Legs had totally gone by the 4th rep, had to really battle to creepy in under target

Waterfall Ski 1:59.2 (target under 2:05) - Very happy with this and quite surprised to have got under 2:00 for this type of session so quickly
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Re: The Pete Plan

Post by strider77 »

Well one David, you are on a roll ^O^

Felton, thats amazing well done to you ^O^

You and David are inspiring me, for me this week I did the L4 ( restricted rate r16,r18,r20,r22) on Sunday and L1 (8 x 500s) Tuesday and today I had my first proper go at the 6k-23:53.9 will put it on the correct thread.

I was hoping to do an L2 session 4 x 2k tomorrow but will probably go for the 4 mins for the indoor rowers challenge and then some long stuff for the C2 Autumn challenge.
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Re: The Pete Plan

Post by Ian Bee »

Nice steady 10km this morning.
Time Meters Pace Watts Cal/Hr S/M 41:51.7 10,000m 2:05.5 177 907 24 8:22.2 2,000m 2:05.5 177 908 23 8:22.6 4,000m 2:05.6 176 906 24 8:21.8 6,000m 2:05.4 177 909 24 8:23.6 8,000m 2:05.9 175 903 24 8:21.4 10,000m 2:05.3 178 911 25
A little off my SB, but happy as its my first 10km on my C2 rather than the gym erg.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 7 session 1: 10 x 600m / 1R
Average pace for the first time under 2 min for one of these sessions, 1:58.8. Yay. The last resp was in 1:54.6.
Looking back to the very first session of this plan, I'm now 4 sec/500m quicker while rowing 50% more distance.
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Re: The Pete Plan

Post by strider77 »

Well done Ian & Rodger going from strength to strength ^O^ ^O^
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Re: The Pete Plan

Post by zootMutant »

Well done, Rodger! Looks like a very strong session. :fsbgrin:
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Re: The Pete Plan

Post by Davidba »

Good going everyone. :D

Sat: 1hr solid endurance effort 1.55.5/500
https://www.instagram.com/p/BZHGjWgFLKa/

SUN: 1hr very easy using hr monitor to capping effort at 75% mhr. C 2.06/500. Followed by 7 x 15-20 sec 'standing starts' at high speed, 2 mins easy between. Back to PP this coming week and want to be fully ready to start again.

Interestingly the pace tables in the well known concept 2 training guide puts my UT2 pace at 1.54/500 at c 20 to 22 spm (based in my pb this week).Absolutely no way I could do that for 1-2 hours at those spms and equivalent %mhr.
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strider77
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Re: The Pete Plan

Post by strider77 »

Great metres David ^O^

Are you logged onto the Autumn Challenge which runs from September 15-October 15 we need your metres?

Just go to your log book and go to the teams section and confirm you want to join the team.

I did a couple of HMs -Sunday 1:37:47.4 and this morning at 6am in the gym 1:35:39.6

Managed to do the 4 min challenge on Saturday a pathetic 1118m will have to go again but with all this long stuff for the next few weeks there may not be anything left in the legs we will see :wink:
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Re: The Pete Plan

Post by zootMutant »

Well done, Alan and David!

David -- have you tried Thomas' "pace predictor" to see what that says?
strider77 wrote: Mon Sep 18, 2017 7:44 am
I did a couple of HMs -Sunday 1:37:47.4 and this morning at 6am in the gym 1:35:39.6

Managed to do the 4 min challenge on Saturday a pathetic 1118m will have to go again but with all this long stuff for the next few weeks there may not be anything left in the legs we will see :wink:
:shock: Wowza. Very nicely done. :fsbgrin:
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Re: The Pete Plan

Post by Ian Bee »

I've been focusing on steady distances recently, but back on with PP this morning with a line in the sand for 10x600m:
Time Meters Pace Watts Cal/Hr S/M 23:08.7 6,000m 1:55.7 226 1076 31 2:17.0 600m 1:54.1 235 1108 30 2:18.5 600m 1:55.4 228 1082 31 2:19.3 600m 1:56.0 224 1069 31 2:18.7 600m 1:55.5 227 1079 31 2:19.0 600m 1:55.8 225 1074 30 2:18.9 600m 1:55.7 226 1076 31 2:19.2 600m 1:56.0 224 1071 32 2:18.8 600m 1:55.6 226 1077 32 2:20.1 600m 1:56.7 220 1056 30 2:19.3 600m 1:56.0 224 1069 30
Ugly pacing, but happy to have a yard stick for next week. My home C2 is definitely easing off, but the faster pace rounds are a good deal harder than I want them to be :lol:
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Re: The Pete Plan

Post by Rodger »

Good stuff here.

My schedule clashed with watching the Cycling World Championships yesterday, so I took an extra 'rest day'.

PP5k Lite week 7 session 2: 4 x 1350m / 4R
Average pace of 1:59.6. Last week I couldn't hold the pace in the third rep, so I was a bit wary this time. That resulted in a stronger negative splitting than perhaps optimal or necessary: 2:01.0, 2:00.4, 1:59.2 and 1:58.0.
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Re: The Pete Plan

Post by Tako »

Rodger, after gold yesterday our fellow countrymen and women also topped the podium today ;-) So I see why you keep watching it :-)

PP is on hold for me due to a heavy cold and the fall two weeks ago. According to the experts the knee is not seriously damaged and they recommend light rowing as therapy for a couple of weeks. So I guess first easy mileage for the fall challenge and a return to the PP later this fall. Looking forward to rejoin the great efforts here!
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Re: The Pete Plan

Post by Ian Bee »

My ongoing ballad with my C2 continues. Today's dance was a 4x1600m. To stretch the analogy, there was a good deal of treading on toes:
Time Meters Pace Watts Cal/Hr S/M 25:09.2 6,400m 1:57.9 214 1034 29 6:15.7 1,600m 1:57.4 216 1043 28 6:17.1 1,600m 1:57.8 214 1035 30 6:17.7 1,600m 1:58.0 213 1032 30 6:18.7 1,600m 1:58.3 211 1026 28

I'm going to treat the end of this week and next as an acclimatising period, and then apply the formal PP guidance to pacing.
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Re: The Pete Plan

Post by Rodger »

Tako wrote: Wed Sep 20, 2017 5:54 pm Rodger, after gold yesterday our fellow countrymen and women also topped the podium today So I see why you keep watching it
There is that. And maybe there's even more to come in the weekend (better chances on Saturday, the women's road race).
It's also a very nicely organized event there in Norway with a large, enthusiastic audience along the road. Bergen seems a very nice place too (apart from the weather perhaps).
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Re: The Pete Plan

Post by Davidba »

PP UPDATE; WEEK 1 ROTATION 2

Tues 8x500 1.36.0 av
https://www.instagram.com/p/BZPGPkllFqp/

Wed: 1hr easy 2.03.4/500 19 spm
https://www.instagram.com/p/BZUGi1xl9et/

Thu: 5x1500m 1.42.7/500 av (1.43.6 in rotation 1)
https://www.instagram.com/p/BZUGl0JlzTq/
Last 1500 0.9 seconds slower than 2k pb.
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Re: The Pete Plan

Post by Rodger »

Great interval workouts, David!

PP5k Lite week 7 session 3: 3 x 2k / 3R
This weird session again. Middle rep in 7:46.3 or 1:56.5/500m. That's 2.1 sec/500m faster than last time, a month ago.
2k felt too long and I didn't manage to rate higher than 30 on average.
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Re: The Pete Plan

Post by Davidba »

This eve;

5k 17.15.4. (Pb as did 17.29 odd in my first proper 5k test last month). Df 136 . Happy with this but was a bit low on carbs today and felt a little weak. Toughed it out.
https://www.instagram.com/p/BZZKznxl6Vy/

Followed by 25 odd mins really easy;
https://www.instagram.com/p/BZZQ-2jlRcc/

Long easy row planned for tm and I need to get my ass in gear and do some weights
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