The Pete Plan

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spidermac
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Re: The Pete Plan

Post by spidermac »

Good to see someone else postin Jon. Re the 8x500m I think your spm are a bit low, the last split shows lots in reserve. Also with a 14sec difference between the first & last split the earlier intervals aren`t really training your sprint capabilities. My split differential on last 8x500 was about 3secs. I average 32-34spm for this session. Also good for the head to try to -ve split the interval sessions where possible. Once you have done a full cycle you will have a guide for future sessions. My top tip would be don`t go under the last average on your first interval too agressively, its always possible to go fast in the last few itervals to bring the average split down. Going too fast at the start can easily lead to HD`s or just paddling in. I try to improve every cycle - just that the improvements get smaller the longer you stay on the plan. Everyone seems to have a dreaded interval sessions & its very important NOT to find excuses to avoid them!! I intersperse the PP sessions with various others to keep variety & motivation. Petes blog has some good guidance - https://thepeteplan.wordpress.com/the-pete-plan/. Iain has done some coaching with Pete so probably has more/better info thaan myself. Enjoy the improvements.
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Re: The Pete Plan

Post by Iain »

Jon welcome, Mine is both modified and includes many other things, but all you need is the 6 interval sessions down left and date and average columns across the page in successive cycles.

Great start, 500 is the fastest so others shouldn't be so far out for others. Sprint pyramid is the one session where you should hold the pace initially (to the 1k) and then push faster for each one afterwards. 500 is primarily to practice higher rating, so probably best to start no lower than 2k rating.

Spidermac, Pete recogned 10 x 1 min r 1' was achievable at 1k pace, but such a different session that it does vary. Well done neg splitting it. I always start this a couple of metres below last average to allow room for improvement, otherwise when the target gets tough you will need to hold the same distance each time (I can only do this by timing by predicted distance).

- Iain
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

Post by Wolfmiester »

JonT wrote:
Sat Jul 18, 2020 2:29 pm
Does anyone have a simple Excel sheet to track Pete Plan rows?
YES.
PM me your email?
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Re: The Pete Plan

Post by Iain »

Not a PP session, but today's online session was 7 x 1' r4'. Idea was that the minutes were not far below standalone 1' pieces with full recovery between. Tried to pace to avoid the loss of leg movement from lactate build up usual for last 15S of 1' flat out, managed to avoid this until the last. Tried to target 1:45 which is the 500m I am attempting this season. Result:

Time Distnc Rate Pace Comment
01:00 282 35 01:46.4 - started with too low rating and inevitably couldn't maintain the pace
01:00 285 36 01:45.3 - more like it by throwing hands forward on recovery, still going at end so a bit in hand
01:00 287 38 01:44.5 - Much tougher, 1:46s best achievable without full sprint at end
01:00 286 37 01:44.9 - started with breath still hard
01:00 287 39 01:44.5 - Faster start, losing power at end
01:00 288 40 01:44.2 - Last 25S hard, but maintained full strokes
01:00 299 46 01:40.3 - Finished without legs, lost a M or 2 by not using full back movement on 1/4 slide strokes!
7:00 2014 38.7 1:44.3 - Happy to be 0.7S under target.

Good session, to be recommended as 500m preparation (perhaps 300m to equalize different pace rowers).
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Looks a good session Iain & a good one to get used to higher spm!!! Humid again!!! Time for waterfall.
wup - 2k
Time Dist SPm HR SPlit Prev
11:34.9 3000 28 162 01:55.8 (1.56.6) - started feeling hard 1/2 way in !! :shock:
09:37.6 2500 28 162 01:55.5 (1.56.1) - paced this so I could finnish!!!
07:38.3 2000 30 165 01:54.5 (1,55.3) - sprint at the end. :D
28:50.8 7500 28 163 01:55.3 (1.56.1)
CD - 2k
A 0.8sec improvement in the split. I don`t see the big improvements in this session as on the others - probably a reflection of me being crap on the longer distances . He ho onward & upeward at least it was an improvement!!
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Re: The Pete Plan

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Eric murray sesh today - 6x8min/R30s 2sets@18;2@20;2@22. Also HR cap for me around 140.
Wup - 1k
Time Dist SPm HR Split
08:00.0 1900 18 136 02:06.3
08:00.0 1907 18 141 02:05.8
08:00.0 1911 20 141 02:05.5
08:00.0 1897 20 141 02:06.5
08:00.0 1907 22 143 02:05.8
08:00.0 1906 22 142 02:05.9
08:00.0 1924 24 144 02:04.7 - felt good so did another set @24spm. :D
56:00.0 13353 20 141 02:05.8
CD - 1k
Good session very sweaty but felt like a good amount of work without redlining. 30sec rest barely enuff time to towel off & a quick drink!! Would have liked to keep HR a tad less but not too far off.
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Re: The Pete Plan

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Wanted to do something fast - another EM session - 8x3minR60s; each set split into 3x1min @20spm;22spm;24spm them increase starting spm by 2 every 2 sets ending on 26spm;28spm;30spm.
Wup - 2k
03:00.0 742 22 144 02:01.2
03:00.0 754 22 149 01:59.3
03:00.0 775 24 154 01:56.1
03:00.0 780 24 157 01:55.3
03:00.0 799 26 160 01:52.6 - starting to feel seriously hard legs & lungs struggling. :shock:
03:00.0 796 26 162 01:53.0 - next 2 are going to be tuff
03:00.0 804 28 164 01:51.9
03:00.0 806 28 164 01:51.6 - they were!!! :lol:
24:00.0 6256 25 156 01:55.0
CD - 2k
Looked OK on paper but felt hard - not sure if feeling yesterdays efforts or the heat but a tuff session.
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Re: The Pete Plan

Post by Iain »

Spidermac, well done persevering with the Waterfall and taking off a significant chunk. We all have our least favourite sessions, for me this is the one I currently lose less sleep over, but I prefer distances. Its the next up for me, so hope I I am not making bad luck! That 8x3'r1' looks brutal. Similar to te shorter interval sessions in the 5k plan, but there they are done around 5k pace throughout rather than speeding up to much faster for both the last 2.

5x750m r3:30 for me (I substitute this for the speed pyramid as a similar speed session but better preparation for my dreaded 4x1k). Last time was 11 April as I have been considering my Tuesday sessions as alternate short interval sessions. Then I did 1:56.3, decided to start there but try and speed up more than usual. I broke my glasses a while back so am using the large display and struggle to see the average pace on this, so judged primarily on current pace (far less precise than predicted finish and average pace).

Time Distnc Rate Pace Comment
02:54.0 750 29 01:56.0 - Doable
02:53.8 750 29 01:55.9 - Better rhythm
02:53.7 750 29 01:55.8 - Got behind, had to speed up in middle, but as could knew more possible
02:51.8 750 30 01:54.5 - Maintained the faster pace from middle of last interval
02:46.5 750 34 01:51.0 - Happy with that
14:19.7 3750 30.2 1:54.6 - 1.7S improvement sounds good, but not in 15 weeks (only .11S/week!)
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

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Nice pacing Iain. So one of my favourite sessions today tho last time a combination of humidity & tiredness didn`t have a great session last time - 1.46.6/33spm/166HR. Humid again today but felt more up for some thrashing!!! :lol:
Wup - 3k
Time Dist Spm HR Split Prev
01:46.3 500 33 157 01:46.3 (1.47,6)
01:46.0 500 33 161 01:46.0 (1.47.4)
01:45.8 500 33 166 01:45.8 (1.47.2)
01:45.4 500 33 164 01:45.4 (1.46.9)
01:45.1 500 34 165 01:45.1 (1.46.7)
01:44.7 500 34 166 01:44.7 (1.46.4)
01:44.1 500 35 167 01:44.1 (1.46.0) - Starting to get harder so having to up spm.
01:42.4 500 39 166 01:42.3 (1.44.6) - empty the tanks!!!
13:59.9 4000 34 164 01:44.9 (1.46.6)
CD - 2k
Nice 1.7s improvement in split & spm a bit higher with lower HR - good all round. Still not fit enuff to sustain the hi SPM I used to but getting better.
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Re: The Pete Plan

Post by Wolfmiester »

Hey guys, I'm back :lol:
Much kudos to you for maintaining what you have started 8)
I have managed to rope in a few of the boat club guys on a 5k plan.
Started yesterday on the 12x500/1r
Initial pace of 1:53 was a tad light. Finished at 1:43 for an average of 1:51.2
12 weeks to go :mrgreen:
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Re: The Pete Plan

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Good to see u back wolfie. Had thoughts of an hour of power but turned into a 30min of paddling!!! :lol: :lol:
Wup - 1k
Time Dist SPm HR Split
10:00.0 2489 24 149 02:00.5
10:00.0 2396 22 139 02:05.2 - dropped to UT2 HR :cry: :twisted:
10:00.0 2335 21 141 02:08.4
30:00.0 7219 22 143 02:04.6
At 15mins HR was higher than on my last 40mins at this stage & not feeling great so paddled in at UT2 pace to get a few metres in!!!
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Re: The Pete Plan

Post by Iain »

Wolfie, good to see you back, plenty of time to get faster :twisted: .

Spidermac, good strong 500s. I have just received a HR monitor, so will have more feedback on UT2 rows. Personally I have always struggled to row even below UT1 limit and my Tuesday coach has been pushing me to row slower. I have slowed LSDs to 2:22 pace but uped the distance to 90'. It will be interesting to see what my HR is. It is 9 years since I used an HR monitor so no idea what my max is now. My biggest problem is all the errors that creep into my stroke when very light. This is 17SPM and only a little lighter than normal. Managed 147km in last 7 days, I think the highest I have done excluding my 111km row & 24hr tandem with Plummy.

Today 4x(4x40Sr20S)r5'. Last time averaged 1:48.7 R35, so intended to use that as a starting pace. Result:

Time Distnc Rate Pacing Comment
02:40.0 745 36.3 01:48.7 - 1st started too low rating, legs gone by end
02:40.0 746 37.5 01:47.5 - Each 1m more than last
02:40.0 748 38.5 01:47.0 - 3rd 189m could only match on last
02:40.0 750 40.5 01:46.4 - legs shot so rated up, 190m last against 191 & 192m last time.
10:40. 2989 37.9 01:47.1 - 1.6S improvement from more even pacing and higher rating.

Interesting session as Little alactate after first of each set means takes several strokes to get to pace, breathing hard and difficult to set between intervals.
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: The Pete Plan

Post by Wolfmiester »

4x1500/4r
used the 12x500 pace as a bit of a target - 1:52
1st 3 were a good level of work, 1:52.0 bang on
final push 1:49.8
ave 1:51.4
Actually felt quite good to be doing higher rate again (28)
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Re: The Pete Plan

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Nice one Iain. Re rowing at lower spm/splits I row with the force curve display on which gives immeadiate feedback on the stroke, shows if you are opening up too soon or pulling with the arms etc. Tidy session Wolfie & beat your target, not often that PP sessions feel good. :lol:
Did a big day on wedns ( hillwalk/climb - on the hill for 12hrs). Rested yesterday but as supposed to be hottest day of year today & back feeling a bit tweaky decided on HR capped row ( a la EM). 2x20minR60s; set1 10min@18spm+10min@20spm/set2 10min@20+10min@22
Wup - 1k
Time Dist Spm HR Split
20:00.0 4587 19 138 02:10.8
20:00.0 4593 21 142 02:10.6
40:00.0 9179 20 140 02:10.7
CD - 1k
So good descision to do HR row - felt OK but back definitely a bit sore, good to do some metres.
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Re: The Pete Plan

Post by Iain »

Sensible choice Spidermac. Steve, impressive to beat the 500s, I found these were faster even when I upped the number to 15!

I tried a Waterfall. Last time 2:03.2, but after 2:01.2 4x2k thought I could go quicker (and probably could have on a cooler day), 2:01.8, 2:01.2 then H/D only 560M in. Did a sub 6 min 1500 after a couple more minutes break, but another failure. Really must try harder although a useful session nevertheless.

- Iain
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Re: The Pete Plan

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Heat strikes again Iain!! Best to lower expectations in this weather. Wolfie - nice 4x1500 tho not sure about the higher stroke rate :lol: ( see below). 5x1500 for me today & HOT!!! Last time - 1.54.2/30spm/164HR.
Wup - 2k
Time Dist Spm HR Split Prev
R1 - 05:42.3 1500 30 158 01:54.1 (1.55.2)
R2 - 05:41.1 1500 31 160 01:53.7 (1.54.6)
R3 - 05:40.3 1500 31 161 01:53.4 (1.54.1)
R4 - 05:40.4 1500 32 161 01:53.4 (1.53.9) - couldn`t quite -ve split this last one will be hard. :shock:
R5 - 05:39.6 1500 32 161 01:53.2 (1.53.4) - had to pace this very conservatively at the start, somehow managed a -ve split! :D
Tot -28:23.7 7500 31 160 01:53.5 (1.54.2)
CD - 2k
Didn`t feel fresh from the off & HR didn`t get as hi as normal - so probably some fatigue in the legs. Happy to just about -ve split & all rounds under last times average i the heat, with a 0.7sec improvement. Also spm a bit more like where I want to be. May have to do a 5k sometime :D
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Re: The Pete Plan

Post by Wolfmiester »

My goodness, how hot was it Friday!! I chose to walk around the golf course instead of training. However 3+hrs in the sun had an effect on Saturday I think.
12hrs out in the hills Spider, wow.
Managed to complete the week yesterday with the the 3x2k/3r
Again settled in for the 1:52 target.
Didn't like this session as I don't normally do mornings, but that's the penalty for trying to squeeze it in after missing the allotted day!!
Just about stuck with it though to equal the 4x1500 ave of 1:51.4
So that's my first week of setting the bar. Now the real hard work begins.
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Re: The Pete Plan

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Becoming a regular Wolfie!! :lol: Thoughts of an hour of power but just after starting sun came into the room & temps rocketed!! So curtailed to 30mins - hard enuff
wup - 1k
Time Dist Spm HR Split
10:00.0 2479 24 150 02:01.0
10:00.0 2517 24 157 01:59.1
10:00.0 2585 26 164 01:56.0
30:00.0 7580 24 157 01:58.7
CD - 1k
Upped the rate a bit in last 10mins for a fast finnish.
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Re: The Pete Plan

Post by Iain »

Nice 1500s Wolfie & Spider. My Waterfall was poor mental preparation, normally I find the last interval the easiest. My HR wasn't even as high as in 2.5k when I H/D, heart just not in it (or more precisely brain not on it!)

I also did half an hour today in my weekly online session, but of intervals without breaks, recovering at UT1 paces. Full session was 6x(30" r 1:30)r0, immediately into 8' recovery before 8x(15S r 1:00)r0. Can't record 15" intervals on PM3, but hit 1:43 in all these and 1:40 in the last. All but the last 30S were 139m (1:47.9) with ratings from 34-36, 141m 1:46.4 last. Overall 7189m an SB (previously from 10k), although too close to get any more nonathlon points. But will have to have a go at a 30' TT as the SB is there for the taking at a more even pacing.
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Re: The Pete Plan

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It must be infectious Iain :lol: - HD today on speed pyramid on first 750m was just too hot & sweaty. :twisted: Toweled off & did an EM session - 4x8minR60s; starting at 20spm for first round then increase 2spm each round. HR capped first 3, but found it impossible to keep HR down at 26spm; then did an extra round at 28 & let HR climb :D
Wup - 4k ( including failed pyramid)
Time Dist Spm HR SPlit
08:00.0 1824 20 140 02:11.5
08:00.0 1853 22 141 02:09.5
08:00.0 1898 24 143 02:06.4
08:00.0 1942 26 149 02:03.5 - couldn`t keep spm up & HR down around 140.
08:00.0 2049 28 160 01:57.1 - just go with the flow.
40:00.0 9565 24 146 02:05.4
CD 1k
Comments - very sweaty but quite liked this, really get the feeling of easy speed at higher spm.
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Re: The Pete Plan

Post by Wolfmiester »

8x750/1r last night.
target 1:51.0, and hit that for the 1st 7 / R27
final rep 1:49.x for ave of 1:50.8
Really beginning to enjoy this now.
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Re: The Pete Plan

Post by Iain »

Nice recovery Spider. Wolfie, they all say that before the dreaded 6x1k!
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Re: The Pete Plan

Post by Wolfmiester »

ha ha Iain :-)
Yes, no doubt the proverbial brick wall will be crashed in to sooner or later!
Last night the 5k plan called for 4x1650/4r
1:51.0
1:51.0
1:50.9
1:50.4
ave 1:50.8
Glad today is a rest day given the temperature forecast.
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Re: The Pete Plan

Post by spidermac »

Looks nice & controlled Wolfie. Back from another long hillwalk & beer yesterday. Decided on a HR capped row due to heat to burn off the bevy. :lol: Last time was 2.11.3/20spm/140HR/13699m
Wup - 1k
Time Dist Spm HR SPlit Prev
10:00.0 2345 20 132 02:07.9 (2.09.3)
10:00.0 2339 19 136 02:08.2 (2.09.8)
10:00.0 2331 20 139 02:08.7 (2.10.3)
10:00.0 2303 19 139 02:10.2 (2.11.8)
10:00.0 2281 19 140 02:11.5 (2.13.4)
10:00.0 2275 21 140 02:11.8 (2.13.6)
01:00:00 1387119 137 02:09.7 (2.11.3)
Comment - pleasnat surprise lower HR/Spm & split with more metres. 1.6sec improvment on split & 172m. :D Playing outside this weekend so no rowing till next week. :D
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Re: The Pete Plan

Post by Wolfmiester »

tell me more about the beer :D =P~
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