The Pete Plan

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Wolfmiester
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Re: The Pete Plan

Post by Wolfmiester »

3.3s improvement!! Very mighty.

Waterfall for me today. Thought a 1:53 ave would work.
3k - 1:53.9 / 24
2.5k - 1:53.0 / 25
2k - 1:51.1 / 27
ave 1:52.8
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fkoene
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Re: The Pete Plan

Post by fkoene »

Been doing the Pete Plan off and on over the past years. More off then on, but the last few months been doing it more regularly. Saw Wolfie's post of the waterfall, did one today as well, and was a bit to enthusiastic in the first 3K I think. Felt strong but had been doing some other exercises as well earlier today so perhaps should have started a bit slower.
Was my fastest 3K waterfall-wise but then, the reps after that, felt like HD'ing several times, didn't, but heck, it was tough.
3K - 1:53.1 - 27
2.5k - 1:53.8 - 26
2k - 1:54.5 - 27
ave 1:53.7

The average turned out to be one of the slower ones, but anyway, I finished it.
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spidermac
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Re: The Pete Plan

Post by spidermac »

Good to see a few folk PPing. 8x500m for me today - usually a favourite but not feeling that bouncy today. Last time 1.48.3/37spm.
Wup - 3k
Time Dist SPM HR Split
R1 - 01:48.0 500 36 162 01:48.0 (1.50.4)
R2 - 01:47.7 500 36 37 01:47.7 (1.49.9)
R3 - 01:47.5 500 38 165 01:47.5 (1.49.4)
R4 - 01:47.2 500 36 165 01:47.2 (1.48.8) - oh oh in trouble. :shock:
R5 - 01:47.3 500 37 164 01:47.3 (1.48.2)
R6 - 01:47.5 500 38 163 01:47.5 (1.47.8) - upping spm having little impact. The next 2 will be tuff time to man up!!!
R7 - 01:47.3 500 38 166 01:47.3 (1.47.0)
R8 - 01:47.5 500 40 161 01:47.5 (1.45.1)
Tot -14:20.0 4000 37 147 01:47.5 (1.48.3)
CD - 2k
SO my first really badly paced session since my comeback :evil: - god that hurt. By R4 knew I had gone off way too fast, HR in rest periods was way too hi, R6 felt the HD`s but was determined to finnish & tried not to let the splits drop too much. Absolutely nowt left for a sprint at the end this time legs & lungs jelly. Some good mental training. Still I suppose a 0.8sec improvement at least its not backwards!!!! Also spm too hi.
62yr old; 71kg;6`2"
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fkoene
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Re: The Pete Plan

Post by fkoene »

spidermac wrote:
Sun May 24, 2020 11:29 am
Good to see a few folk PPing.
Let's see how long I manage to keep it up. Today an LSD for me, long slow distance. One hour with a heart rate below 120. 13937 meters.
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Wolfmiester
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Re: The Pete Plan

Post by Wolfmiester »

Looks like a proper PP session that one Spidey :-)
Crikey Fred, I can't open an envelope with out my hr going above that!
Now I'm back otw at the weekends the PP might not have been the best idea ... still, lets finish one week eh!
'hard' 5k (after 6k otw earlier this morning)
Went for 1:53/3/2/1/0 each 1k. Nearly got it right but went just a tad quicker and paid for it on the final 1k
1:53.9/52.6/51.8/50.5/53.0
18:43.9 / 1:52.3
Now for a sunbathe :D
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spidermac
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Re: The Pete Plan

Post by spidermac »

Nice 5k Wolfie; 1 week - I admire your commitment. :lol: As wolfie says HD demons are part of the PP, but always satisfying when you row thro them!! Decided on a hard 5k as well. Last time was 1.59split/19.50
wup - 2k
Time Dist SPM HR
03:55.3 1000 27 153
03:55.4 2000 28 159
03:55.2 3000 27 163
03:55.4 4000 28 163
03:54.2 5000 29 164
19:35.5 5000 27 160
CD - 2k
So again no sprint left at the end. :shock: Think ahigher drag might have been better - used 115 will try 125-130 next time.
62yr old; 71kg;6`2"
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spidermac
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Re: The Pete Plan

Post by spidermac »

Hot today - decided on something short - 500m. Last time 1.39.6/45spm
Wup - 3k
Time Dist Spm HR Split
00:19.8 100 51 121 01:39.0 (1.40.5)
00:19.3 200 47 121 01:36.5 (1.39.0)
00:19.3 300 50 121 01:36.5 (1.39.5)
00:19.4 400 53 168 01:37.0 (1.39.0) :shock: 53spm!!
00:19.7 500 52 170 01:38.5 (1.39.5)
01:37.5 500 50 140 01:37.5
CD - 2k
2.1sec improvement - achieved by a stellar stroke rate!!! :lol: 53 probably fastest spm I have rowed till now!.
62yr old; 71kg;6`2"
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spidermac
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Re: The Pete Plan

Post by spidermac »

Even hotter today!!!! 5x1500 todays wout. Last time - 1.57.9/27spm/162Av HR
Wup - 2k
Time Dist Spm HR Split
R1 - 05:52.9 1500 27 158 01:57.6 (1.59.2)
R2 - 05:50.7 1500 27 162 01:56.9 (1.58.8)
R3 - 05:49.7 1500 27 163 01:56.5 (1.58.1)
R4 - 05:49.0 1500 29 163 01:56.3 (1.57.3)
R5 - 05:44.6 1500 30 167 01:54.8 (1.56.1)
Tot 29:06.9 7500 27 162 01:56.4
CD - 2k
Same av HR & spm but a 1.5sec improvement whats not to like. :D . Still under Petes reccomended 31spm for this session so a few spm in hand. :lol: Probably means I didn`t go hard enuff on that last 5k :(
Tommorows plan a 30mR20.
62yr old; 71kg;6`2"
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fkoene
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Re: The Pete Plan

Post by fkoene »

Warm over here as well. And also rowed 5 x 1500m. The fastest yet. Half a second faster then the last time. Especially the last rep was slower then last time, was difficult to finish I must say. The other reps were fast enough (compared to a few weeks ago) to compensate for the last one.
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Wolfmiester
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Re: The Pete Plan

Post by Wolfmiester »

Might as well do a 2nd week then :-)
8x500/3:30r - target 1:45.5
I genuinely thought after the 1st one that I would fail. However, like many times before, the next couple of intervals meant I was properly warmed up and finished easily enough.
Ave 1:45.1
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fkoene
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Re: The Pete Plan

Post by fkoene »

:fsgrin: Good to see you hanging on, Wolfie, nice work
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spidermac
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Re: The Pete Plan

Post by spidermac »

Almost a regular Wolfie. :lol: So bit of a disaster today. 30minR20. Last time was 2.02.1/20spm/151HR. Started off OK but rapidly struggling in the heat >25degrees in Edinburgh - way too hot for an old white Scot. By 15min in realised game was up so did remainder as HR capped row.
Gory details below:
wup - 1k
Time Dist Spm HR SPlit
06:00.0 1459 20 144 02:03.3
12:00.0 1464 20 152 02:02.9
18:00.0 1326 20 135 02:15.7 - dying in the heat time to change tack. :evil:
24:00.0 1300 20 137 02:18.4
30:00.0 1307 19 137 02:17.7
30:00.0 6856 19 141 02:11.2
62yr old; 71kg;6`2"
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fkoene
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Re: The Pete Plan

Post by fkoene »

For me an easy 8K today. Because of the warmth in Rotterdam as well not as easy as I hoped, but was okay. My C2 should be at a less warm spot in the house but that's a bit difficult I'm afraid.
The stats:
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