The Pete Plan etc

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Rodger
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 11 session 2: 4 x 1400m / 4r
Average pace of 1:59.7. No progress. I'm just glad I'm almost at the end of this plan. Not sure about doing a second round after that, maybe it's better to switch to something else.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 11 session 3: 6k
Average pace of 2:03.5. That's about the same as the CTC in September (0.3 faster). Using Paul's Law, I'm expecting a 5k of around 20:22 later this month.
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Re: The Pete Plan

Post by Rodger »

PP5k Lite week 12 session 1: 10 x 600m / 1r
Average pace of 1:58.4. Exactly the same as when I last did this session, 35 days ago. Let's call it consolidation.
The reps were more evenly paced though and my rate was almost a stroke per minute lower.
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strider77
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Re: The Pete Plan

Post by strider77 »

Great consolidation Rodger =D>
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Re: The Pete Plan

Post by gregsmith01748 »

Hi All,

Not on the Pete Plan, but did a classic PP session today, and it went well, so I thought I'd share.

8x500 - target pace 1:45 - Actual pace: 1:43.6 8)
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Next time, I think I should target 1:44, but I'll probably target 1:43, just because I'm an idiot overachiever.

If you want all the gory details, click the link
https://quantifiedrowing.wordpress.com/ ... x-500-230/
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
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Training blog: https://quantifiedrowing.wordpress.com/
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Re: The Pete Plan

Post by Rodger »

Cheers, Alan!

PP5k Lite week 12 session 2: 4k
The last session before the 5k TT. As I understand it, the purpose of this one is to practice the first 4k of the 5 and then stop before you would start to push hard to the finish.
Average pace was 2:02.3. Felt harder than it should.
Originally my goal for this plan was to row the 5k under 20 minutes. The adjusted goal now is to go sub 20:20.
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strider77
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Re: The Pete Plan

Post by strider77 »

Greg-awesome session very well done =D>

Pleasure Rodger, good to see you doing so well =D>
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

A much delayed return for round 5, week 12. Ribs not 100% still, so this was more about finishing pain free:
Time Meters Pace Watts Cal/Hr S/M 22:45.4 6,000m 1:53.7 238 1117 33 2:15.6 600m 1:53.0 243 1134 31 2:14.3 600m 1:51.9 250 1158 33 2:15.4 600m 1:52.8 244 1137 33 2:15.7 600m 1:53.0 242 1132 33 2:16.0 600m 1:53.3 240 1126 33 2:18.1 600m 1:55.0 230 1089 32 2:17.8 600m 1:54.8 231 1094 33 2:17.0 600m 1:54.1 235 1108 33 2:18.4 600m 1:55.3 228 1084 33 2:17.1 600m 1:54.2 235 1107 34
Dropped back 2 seconds /500m pace from the last 600m set, but no handle down demons lurking and no pain.

Well done for keeping momentum Rodger.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Gentle 8.5km today to satisfy Round 5, Week 12:
Time Meters Pace Watts Cal/Hr S/M 35:55.1 8,500m 2:06.7 172 890 28 7:14.7 1,700m 2:07.8 167 876 27 7:15.4 3,400m 2:08.0 167 873 28 7:11.2 5,100m 2:06.8 172 890 27 7:09.7 6,800m 2:06.3 173 896 28 7:04.1 8,500m 2:04.7 180 920 29
Another acceptable piece to push, but not break, myself back into the PP rhythm. Slower than I think I could (possibly should) have been, but happy with the negative splits along the way.
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Re: The Pete Plan

Post by Rodger »

You have made some big steps since getting your own C2, Ian. I can only dream of that pace on the 600s.

PP5k Lite week 12 session 3: 5k
This is it. The 5k at the end of the programme. I can be satisfied with the the result (even if it wasn't close to the original goal of a sub 20).

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Now I will take some weeks to fill my (meta-)nonathlon board and row the November and December CTCs. Not sure yet what I'll do after that.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Rodger wrote: Wed Nov 22, 2017 5:58 pm You have made some big steps since getting your own C2, Ian.
Thanks Rodger - and I'll return the compliment to your result.

For my 2p on the value (? - to me this is the right word, not meant in any negative sense to any other choice) is having the choice of workout taken away from me. As I've been working my way into a rowing rhythm, there was a strong temptation to row long, steady pieces which may well have been a contributing cause to the injury in the first place. Having sprints mixed in (which I hate) works well for me. Hope you find something that suits, and hopefully that'll mean posts here to encourage us all along :)

Anyway, 5km this morning:

Time Meters Pace Watts Cal/Hr S/M 19:46.4 5,000m 1:58.6 210 1020 28 3:56.5 1,000m 1:58.2 212 1027 28 3:57.3 2,000m 1:58.6 210 1020 28 3:59.5 3,000m 1:59.7 204 1000 27 3:59.1 4,000m 1:59.5 205 1004 27 3:54.0 5,000m 1:57.0 219 1051 29

Main takeaway's are the increased s/m from my last piece, and felt OK throughout. Will be a useful yardstick for next time.
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Re: The Pete Plan

Post by Ian Bee »

Last session of Round 6 - 10km

Time Meters Pace Watts Cal/Hr S/M 41:00.3 10,000m 2:03.0 188 946 29 8:12.6 2,000m 2:03.1 187 944 28 8:12.8 4,000m 2:03.2 187 943 29 8:13.2 6,000m 2:03.3 187 942 29 8:13.4 8,000m 2:03.3 186 941 30 8:08.2 10,000m 2:02.0 193 962 30

Following my current trend, s/m higher than previously. Up to 8km, this was pretty level in terms of pacing which I'm happy with - I was tempted to call a halt at 30 minutes and again at 8km because I couldn't see daylight between the pace boat (my previous PB) and this run. I'm glad I persisted, as this emerged as an improvement of 5 seconds on my PB :D

Those three tenths though...... #-o
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Re: The Pete Plan

Post by Ian Bee »

Round 6, Week 1: 12x500m, 1r


First time through on this on a c2, so time to list the excuses :lol:
  • Tired legs from 10km PB (Friday)
  • Even more tired legs from 1 hour PB (Sunday)
  • Mentally tired from the Salisbury Christmas Market :wink:

Anyway:
Time Meters Pace Watts Cal/Hr S/M 23:04.2 6,000m 1:55.3 228 1084 34 1:53.7 500m 1:53.7 238 1118 33 1:53.1 500m 1:53.1 242 1131 35 1:53.2 500m 1:53.2 241 1129 36 1:53.8 500m 1:53.8 237 1116 35 1:54.9 500m 1:54.9 231 1093 34 1:55.6 500m 1:55.6 227 1079 34 1:56.2 500m 1:56.2 223 1067 35 1:56.4 500m 1:56.4 222 1063 34 1:55.9 500m 1:55.9 225 1073 32 1:56.8 500m 1:56.8 220 1055 32 1:56.9 500m 1:56.9 219 1053 34 1:57.7 500m 1:57.7 215 1038 33
Knew this was going to be rough based on my block in completing the CTC of late, and this is probably a fair reflection on the state of play for my sprinting - wanted to hold in the 54s, but it just wasn't going to happen.
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Re: The Pete Plan

Post by Ian Bee »

Time to resurrect this thread if any Free Spirit wants to pick up the bug.


Round 6, Week 4: Steady 7.5km
Time Meters Pace Watts Cal/Hr S/M 30:35.7 7,500m 2:02.3 191 956 28 6:05.8 1,500m 2:01.9 193 964 29 6:08.7 3,000m 2:02.9 189 948 28 6:08.1 4,500m 2:02.7 189 951 27 6:08.7 6,000m 2:02.9 189 948 28 6:04.3 7,500m 2:01.4 195 972 28
After the festive break, and having an annoying cold, this wasn't ever going to be a pb but ended 4 seconds outside. Aside from the first and last split, pretty controlled. A fair result.
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Re: The Pete Plan

Post by Ian Bee »

Round 6, Week 4: 4x 1550m

Playing with new toys :)

Felt rough after first body combat session last night, so this was sub par. ImageImage

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Re: The Pete Plan

Post by Ian Bee »

Round 6, Week 4: repeat of 7.5km

Comparatively easy circuits last night (i.e. I didn't push hard enough according to the jolly instructor) put me in mind to make up for yesterday.

Heart rate log shows me pretty much maxed out for the 7.5km period. It was a battle to hold on to my target pace (and frankly a steady pace) throughout, but in the end this represents an improvement of 5.5 seconds off my previous best. ImageImage

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Re: The Pete Plan

Post by Grobi »

Hi Ian,

I'd like to give you some company in this thread if you don't mind?

I have a 30 minutes race coming up on Feb 17th where I'd really like to beat my SB (7840m). A first test on Jan 2nd resulted in a mere 7404m :shock: :oops: :evil:

Therefore I decided to start the PPPP (Peter's Panic Pete Plan), a variation of the original PP:

Monday: 30 minutes test
Tuesday: 5x1500/5'r
Wednesday: 4x2k/5'r
Thursday: 3k/2.5k/2k/5'r
Friday: restday
Saturday: running
Sunday: restday

I have been following this plan in the past week as cycle #1 with the following results:

Monday: 30'/7404m/2:01.5 pace
Tuesday:
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Wednesday:
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Thursday:
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After the 5x1500 I realised that I had picked the wrong pace to start with. The 5x1500 is supposed to be done at 5k pace but I picked my 30' pace from the day before. That explains why the session felt comparatively easy :lol: Nevertheless I decided to stick with this kind of pace as a starter for the first week. I have a vague precognition that this training will become hard quite quickly :shock:
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Re: The Pete Plan

Post by Ian Bee »

Hi Grobi,

Please do - looks a tough schedule, but judging by the metres you've already covered, the objective is readily in reach.

In comparison, I barely paddled for 30 minutes this morning to try and introduce a truly low level, moderate distance into my plan.

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Re: The Pete Plan

Post by Ian Bee »

Round 6, Week 5: 8x 750m, 1R

My erg tells me I'd only completed this set once previously (September last year), and from the times logged then my 'enjoyment' level has stayed equal.

In comparison, this time I tried - relatively successfully - to hold s/m at 30, and not to let the pace slip beyond 1.56. An improvement of about 15 seconds for the complete set.

My heart rate trace (annoyingly incomplete as I forgot to switch it on for the first couple of reps) tells me there isn't much left in the tank right now, but with a slightly lower df and higher s/m there might be something to be gained. ImageImage

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Re: The Pete Plan

Post by Grobi »

Those 8x750s looks like a really nasty session Ian! Not only is the session itself hard, you also decided to do it with an almost perfect positive splitting. That must have hurt in the final reps!

What kind of software are you using to create that funny heart rate diagram? You spent an awful lot of time in the red zone!

I had a go at the 30 minutes again to see how far my training has brought me so far:

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Very unpleasant experience in the last 10 minutes but an improvement by 110m over my last attempt a week ago. Still not great but pointing in the right direction.
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Re: The Pete Plan

Post by Ian Bee »

Hi Grobi - I can't claim any kind of conscious decision for the pacing sadly, and it ranks up with 12x500m for unpleasantness so far as I'm concerned. The heart rate trace comes via the android companion app for my Polar A370. I can't say whether it's accurate in a medical sense, but its handy for indicating recovery from peak performance.

Your 30 minutes looks a fine piece in terms of negative splits, and an improvement of 110 is fantastic.
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Re: The Pete Plan

Post by Grobi »

Thanks Ian, I usually do all my middle/long distance stuff as a negative splitting (as I least I try to) because I don't have the mental fortitude for positive splitting :D

It was time to start the second cycle last night with the second set of 1500s. Target pace from last session was 1:59.9:

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Happy with an improvement by 1.5 seconds in pace but also very satisfied with the first four OCD reps :D
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Re: The Pete Plan

Post by Ian Bee »

That looks incredible to hold the place that accurately :)

Meanwhile.....

My radically more modest attempt to get to 7.5km in 30 minutes continued today.

No improvement, but last time it was a pb /relatively fresh. Hit a wall at 6km and really wanted to throw in the proverbial towel so am pleased to have only dropped 3 seconds.ImageImage

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Re: The Pete Plan

Post by Grobi »

Ian, you shouldn't be too disappointed, you were only 1.4 seconds short of your PB which is, as you say, quite fresh. So you can't expect an improvement so soon. I'm sure you'll beat it next time.

It was time for my second 4x2k last night.Target pace from last time was 1:59.9:

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I failed in the OCD competition :D but happy with an improvement of again 1.5 seconds in pace.
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Ian Bee
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Re: The Pete Plan

Post by Ian Bee »

Great control again there :)

Back to the schedule: Round 6, Week 5: 4x1700m, 4r

Looking back, my previous attempts have been abortive for various reasons so this was a pacing session for the future.

I felt at the outset that 58s was going to be about right based on performance at 2km, and broadly that was the case. The last two reps were consciously at lower than 30 s/m initially, but that's a happy work in progress :)

Heart rate recovery during the rest was interesting /reassuring. ImageImage

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