The Pete Plan

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Re: The Pete Plan

Post by JonT »

That's completely bonkers Iain!
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Re: The Pete Plan

Post by Iain »

Jon, I agreed, this ios a "cycle" session run by a friend in Canada that I do on my erg. Variant to my normal strength sessions done at lower SPM with commensurately more rest. Glad not to end up astride the rail :shock: . Apparently designed as a strength session, messed up a bit by not realising that the drag decreased when C-Breeze came off. Certainly didn't feel like it! Has left me with DOMS in my upper body.

- Iain
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Re: The Pete Plan

Post by spidermac »

Just another 30min session but went a bit harder in the last 10mins. HR strap dried out so no HR data :twisted:
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2470 25 0 02:01.4
10:00.0 2499 26 0 02:00.0
10:00.0 2546 27 0 01:57.8
30:00.0 7515 26 01:59.7
CD - 2k
Must get back to some speed sessions as seem to have lost some speed & ability to get HR up!! :( :(
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Re: The Pete Plan

Post by Wolfmiester »

Hello chaps, kudos to both of you for still being here! Very well done indeed.
I'm back for a few weeks hopefully, with an attempt to try a 2k before the end of the season (I'd love to go sub 7 once a year for as long as I can)
So, week 1, day 1 calls for 8x500/3:30
This is roughly 2k -3 I think, so I thought I'd start at a slightly aggressive 1:42 and see how long it would last (historically I always start these things with too much in reserve, so this is a new approach)
1:41.9
1:41.9
1:41.9
1:41.9
1:41.9
1:44.1 deliberately backed off in order to finish the set
1:43.8
1:42.0 not quite max, but not far off at all
ave 1:42.4
tough start, but glad its done. I have a training partner at the rowing club, so all being well we can see at least 2 rounds
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Kevinhorne44
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Re: The Pete Plan

Post by Kevinhorne44 »

I'm sure your good for a sub 7 Steve 👍 your ctc of 813mts last months proves it. Just a fresh go at it after a taper. Training partners are always great to have too. I've always found a small group the best for me. But the pandemic has stopped any hope of that.

I personally hate the 4x500 with 1 min recovery 👍

I always read this thread. Spider & Iain do a great job at reporting their sessions. I'm useless at putting it in writing. Best I seem to do is a monitor shot 🙈
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Re: The Pete Plan

Post by Wolfmiester »

Hi Kevin, nice of you to have that opinion, however a full 2k is much harder than a quick sprint! I'll need several weeks to be anywhere near confident.
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Re: The Pete Plan

Post by spidermac »

Good to see u back wolfie - even if only part time!!! :lol: Had a few days away from the erg been skiing on the local edinburgh hills - fab conditions. :D Was getting a bit stale so good to refocus. Back feeling better so may do something a bit faster tommorow. :shock:
Today - 4x10mins R30s at various spm. First 3 sets HR capped at 146, then last let hr drift up a bit.
Wup - 1k.
Time Dist Spm HR SPlit
10:00.0 2406 20 143 02:04.6 - 10min @20spm
10:00.0 2401 21 145 02:04.9 - 5@20 + 5@22
10:00.0 2394 22 146 02:05.3 - 10@22
10:00.0 2449 23 156 02:02.4 - 3/3/3/1 @ 20/22/24/26
40:00.0 9650 21 147 02:04.3
CD - 2k
OK session, good to get some metres done.
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Re: The Pete Plan

Post by Wolfmiester »

Local skiing Spidey, sounds idyllic! I'm very envious. :mrgreen:
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Re: The Pete Plan

Post by Iain »

Steve, good to see you back to keep Spider company. That is the hard way to do the intervals! Kudos for finishing!
Kevin, flattered that you read my ramblings.
Spider, some good sessions there. As anticipated really struggling to make time to row. Managed a long one Saturday after I H/D on a 10k when got too caught up in 41min target. So did LSD on top as punishment for my weakness!

Today rowed at 7AM before work. 6x500m. Pete claimed 2k pace if done at 2k rating. As this is to get ready for CTC, I hoped to up the rating so hoped to go a bit quicker. Set a 1:53 target:

Time Dist. Rate Pace - Comment
01:53.0 500 32 01:53.0 - Much harder than expected
01:52.6 500 31 01:52.6 - Not getting easier, gasping at start and a long way to go!
01:52.5 500 31 01:52.5 - legs numb 200m in, but managed to squeeze neg split
01:52.0 500 32 01:52.0 - Went out faster, could get used to not feeling the pain in my legs!
01:51.9 500 32 01:51.9 - Struggle, but managed it with end approaching
01:49.6 500 34 01:49.6 - Counted strokes after first 4, not much of a sprint in me
11:11.6 3000 32.0 1:51.9 - Can't believe that is only just over 11min rowing. Happy overall.

So 0.5S/500M and 1SPM slower than last 8x500.
Last edited by Iain on Wed Jan 13, 2021 4:12 pm, edited 1 time in total.
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Re: The Pete Plan

Post by spidermac »

Aye very lucky Wolfie & looks like more snow on its way - yipee. :D Iain u have my sympathy work often unfortunately impacts on training!. :evil:
As promised today to test the back did CTC ( see relevant thread). Back held up OK & my first visit to the pain cave for a while - don`t think I will be repeating this anytime soon!!! :shock:
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Re: The Pete Plan

Post by Wolfmiester »

Great set Iain, hard work, but just under target. Supposed to be like that isn't it? :-)
Same for Spider's CTC, all the sessions paying off with expert pacing in evidence now!

5x1500/5r for me then. As it's week 1, target 1:54.0 and see how the last one goes.
1,2,3 & 4 exactly 5:42.0/1:54.0/25 Nice rhythm going.
5 - 5:31.7 / 1:50.5 / 27 hm, although I put the effort in as required, I wasn't really expecting that.
ave 1:53.3 and a little easier than expected if I'm honest. So back to sandbagging, albeit unintentional!
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Re: The Pete Plan

Post by spidermac »

That looks way to easy a target for u Wolfie!! :lol: Thoughts of doing a hard 60min turned into another 30min row.
Wup - 1k
Time Dist Spm HR SPlit
10:00.0 2470 25 144 02:01.3
10:00.0 2499 26 150 02:00.6
10:00.0 2546 27 156 01:58.6 - decided I wasn`t going to keep this pace so finnished a bit faster.
30:00.0 7488 26 150 02:00.1
CD - 2k
Bit disappointing but the legs weren`t there for this today!. :(
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Re: The Pete Plan

Post by Iain »

Good improvement there Steve. Spider, great CTC and good to se you still completing regular sessions at paces I can only dream of! CTC for me today. H/D in first attempt, so had a second go.

Time Dist. Rate Pace - Comment
00:19.8 100 45 01:39.0 - disappointed in rating
00:41.0 200 41 01:42.5 - Spot on target
01:02.5 300 38 01:44.2 - breathing hard, but 4S ahead of target
01:27.2 400 34 01:49.0 - really tough, 1S ahead of target, blew up in 500 despite better shape than 500s above.

00:20.2 100 45 01:41.0 - Taking it easier, slightly behind target
00:41.0 200 42 01:42.5 - Felt a bit more comfortable
01:04.2 300 36 01:47.0 - 1S under target, hard but doable
01:27.2 400 34 01:49.0 - Still ahead of target
01:50.6 500 33 01:50.6 - Happy with that, but struggling in last 150M
01:28.4 400 33 01:50.5 - Legs weak, slow start, 1:55 on 4th stroke!
01:05.1 300 35 01:48.5 - Fighting to finish
00:40.0 200 49 01:40.0 - 1/4 slide, end in sight
00:19.7 100 58 01:38.5 - legs gone, crazy backstop thrash from start
8:56.6 2500 37.0 1:47.3 - 1.8S ahead of 1k pace. Not inclined to try again!
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Re: The Pete Plan

Post by spidermac »

Nice one Iain. better to go a bit conservatively on the first 3 ivals of the CTC I think then give it the beans at the end.
60mins HR cap around 146 today. Last time - 2.07.4/23spm/143HR
Wup - 1k
Time Dist spm HR Split Prev
10:00.0 2377 22 140 02:06.2 (2.06.2)
10:00.0 2383 23 147 02:05.8 (2.06.3) - bit too fast!!
10:00.0 2365 22 148 02:06.8 (2.06.7)
10:00.0 2345 22 147 02:07.9 (2.08.0)
10:00.0 2335 23 149 02:08.4 (2.08.5)
10:00.0 2336 24 148 02:08.4 (2.08.5)
01:00:00 14140 22 146 02:07.2 (2.07.4)
CD - 2k
Wee bit faster than last time but HR also 3spm higher! Cleared out the lungs!!!
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Re: The Pete Plan

Post by Wolfmiester »

Well done, but what about the skiing? :-)

WEEK 2 Day 1 = Pyramid intervals
It is incremental rests right?
IE: 250/1:30, 500/3:00, 750/4:30, 1000/6:00, 750/4:30, 500/3:00, 250 to finish
Seems I'm pleasantly close to correct pacing, aiming for 1:45.0 (guideline is 2k pace and not to go out to quickly) I achieved each set bang on with a quicker final 250 (despite messing the rolling start on the final set!)
total 13:58.8 ave 1:44.8
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Re: The Pete Plan

Post by spidermac »

Hi Wolfie nice pyramid.For your enjoyment shot of skiing last weekend in the pentlands.
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Re: The Pete Plan

Post by Wolfmiester »

=D> =D> =D> =D> ^O^ :mrgreen:
Fantastic. How beautiful.
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Re: The Pete Plan

Post by Iain »

Nice set Wolfie. Personally I try and speed up on the 500 before blasting the 250 otherwise progress can get slow! Spider, jealous about the snow (but not as much as my snowdog!).

First long intervals first thing in the morning before breakfast (6:20). Decided to take Waterfall out of turn as a little shorter and less dreaded than 4x2k. Last time 2:00.8 8 weeks ago, intention to get average below 2:00 after my 2:00.1 paced 6k.

Time Dist. Rate Pace - Comment
12:03.2 3,000 25 02:00.5 - Tough, but HR only breached 90% at halfway (early morning effect or shorter W/up?)
09:59.2 2,500 26 01:59.8 - Much quicker HR response 90% after 650m, hanging on at end
07:48.4 2,000 27 01:57.1 - Pace drifted out to 1:59 after 550m, dragged it back in last 670m
29:50.8 7500 25.9 1:59.4 - 1.4S improvement, target well achieved. Ready for that sub-20 5k I think, just need courage.
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Re: The Pete Plan

Post by Iain »

Nice set Wolfie. Personally I try and speed up on the 500 before blasting the 250, otherwise progress can get slow! Spider, nice hour. Jealous about the snow (but not as much as my snowdog!).

First long intervals first thing in the morning before breakfast (6:20). Decided to take Waterfall out of turn as a little shorter and less dreaded than 4x2k. Last time 2:00.8 some 8 weeks ago, intention to get average below 2:00 after my 2:00.1 paced 6k.

Time. Distnc. Rate Pace - Comment
12:03.2 3,000 25 02:00.5 - Tough, but HR only breached 90% at halfway (early morning effect or shorter W/up?)
09:59.2 2,500 26 01:59.8 - Much quicker HR response 90% after 650m, hanging on at end but "only" 94% by end
07:48.4 2,000 27 01:57.1 - Pace drifted out to 1:59 after 550m, dragged it back in last 670m, HR topped at 97%
29:50.8 7500 25.9 1:59.4 - 1.4S improvement, target well achieved. Ready for that sub-20 5k I think [-o< , just need courage.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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Re: The Pete Plan

Post by spidermac »

Thanks guys looks like more local skiing at the end of the week!! :D :D
Great improvement on the waterfall Iain.
Today 8x500 - not done much speed work in the last month only the CTC. ( gets excuses in early) :D
Last time 1.44.1/34spm/161HR
wup - 3k
Time DIst spm HR split Prev
01:45.6 500 34 161 01:45.6 (1.45.3)
01:45.0 500 34 164 01:45.0 (1.44.9)
01:44.8 500 34 165 01:44.8 (1.44.5)
01:44.6 500 34 164 01:44.6 (1.44.3) - HR in rest periods sky hi this is not going to be sustainable!!! :shock:
01:44.9 500 36 164 01:44.9 (1.44.1) - start of the HD`s & jelly legs lower drf from 125 to 120. :evil:
01:45.7 500 36 164 01:45.7 (1.43.8) - try to keep splits under 1.46
01:45.4 500 36 160 01:45.4 (1.43.5)
01:45.5 500 38 163 01:45.5 (1.42.8)
14:01.5 4000 35 163 01:45.1 (1.44.1)
A second slower on the average at higher spm & HR!!!! :shock: #-o
Need a re think on training - have been doing a lot more long slower stuff which I use to avoid but have slacked off on the hard fast intervals as evidenced above. I know wisdom is do majority of training at UT2 but I seem to have lost the top end speed & rating. Will try to increase no of interval sessions.
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Re: The Pete Plan

Post by Iain »

Great try Spider. With your recovery I think that is a great performance. Personally I find keeping a few hard sessions in is essential if I am not going to go backward. Yes you can periodise your training, allow top end to drop off while improving the underlying systems. But then you need to build the speed and pain tolerance afresh on the expanded base before the benefits are seen.

It is a bugbear of mine that I believe people wrongly extrapolate from pro training. Yes those guys do 4 UT2 sessions to a fast one, but they are doing 16 sessions a week, so still doing 3 hard sessions. As I understand it, the reason for the lighter sessions is to allow volume while not compromising the hard sessions. I am currently planning 3 sessions a week, so I will make 2 of them hard.
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Re: The Pete Plan

Post by spidermac »

Thanks for the feedback Iain & agree that the UT2 is probably due to the volume those guys do, worked out that 75% of my rowing out of a total of 180k in the last month was UT2! :shock: Also think its easy to get out of the habit of getting into the pain cave & just do metres. Oh well think I will go back to trying to do at least 2 hard sessions a week if the skiing doesn`t get in the way!!! :D
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Re: The Pete Plan

Post by spidermac »

Todays efforts - pyramid wout - 4x10mins R30s 2min ea & 20/22/24/22/20 spm
Wup - 1k
Time Dist spm HR Split
10:00.0 2418 22 140 02:04.0
10:00.0 2415 22 147 02:04.2
10:00.0 2405 22 147 02:04.7
10:00.0 2419 22 149 02:04.0
40:00.0 9656 22 145 02:04.2
CD 1k
Just realised I did a similar wout about a week ago :lol: :lol: . AT least this wasn`t worse, HR 2beats lower & split 0.1sec faster - whopee doo!! :lol:
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Re: The Pete Plan

Post by JonT »

I love this thread, though it should probably be under "What Training Have I Done Today" or something like that, rather than Pete Plan. Anyway, I read it religiously and pick up lots of great tips such as the recent discussion around UT2 training. I have also been doing quite a lot of UT2, but my performance is steadily improving on shorter pieces too (e.g. CTC and IRL).

One of my favourite hard pieces is multiple speed ramps (as I call them). I row two sets of 5/4/3/2/1mins at r20/22/24/26/28 with 5 min rest between sets. The easy goal is to negative split each interval within the set. The trickier one is to negative each interval compared to the previous set. As you can see below I failed to do that today on the second 4 minute interval. I also failed to hit the rating on the r26 which is not like me. This felt really hard today - I normally come off this session feeling great, not this time.
Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,340m 2:02.6 190 953 22 171
5:00.0 1,170m 2:08.2 166 871 20 149
4:00.0 965m 2:04.3 182 926 22 162
3:00.0 749m 2:00.1 202 994 24 169
2:00.0 519m 1:55.6 227 1079 27 177
1:00.0 266m 1:52.7 244 1139 28 179
r: 5:00 969m
5:00.0 1,169m 2:08.3 166 870 20 162
4:00.0 959m 2:05.1 179 914 22 171
3:00.0 754m 1:59.3 206 1008 24 179
2:00.0 520m 1:55.3 228 1084 27 184
1:00.0 268m 1:51.9 250 1158 28 186
r: 5:00 1,002m
r1,971m
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Re: The Pete Plan

Post by spidermac »

No probs JonT if people feel I am hogging the PP thread I can easy just post PP sessions when I do them!! :lol: Seems like the whole site is pretty quiet compared to what it used to be with not many people posting.
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