The Pete Plan etc
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Re: The Pete Plan
Nice busy thread!
Huw, great to see you back. =D>
I see the cycling still has you in good shape!
Any on line work?
Huw, great to see you back. =D>
I see the cycling still has you in good shape!
Any on line work?
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- strider77
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Re: The Pete Plan
Very fast 1500s Huw-it's like you've never been away =D>
Dan-very nice Waterfall =D> , it looks close between yourself, Kirby and Huw in terms of your times-looking forward to watching the rivalry between you guys
Dan-very nice Waterfall =D> , it looks close between yourself, Kirby and Huw in terms of your times-looking forward to watching the rivalry between you guys
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Re: The Pete Plan
One of my friends at work who I tricked into buying a C2 a year or so ago has just started doing the pete plan. He typically just does a lot of 10ks, and I'd peer at his training log and wonder why he's hovering at 41-ish minutes all the time. By the end of the first week of PP he was all "oh! I didn't know I could push myself this hard!" and immediately did a 39:58 10k, so now he's officially quicker than where I had got to in February. He's also wondered why people would just lay about on the ground after doing 2Ks in the CRASH-B videos he's watched. Well, after doing his first 4x1k last night, he now knows what that feels like
- Huw Thomas
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Re: The Pete Plan
Wolfmiester wrote:Nice busy thread!
Huw, great to see you back. =D>
I see the cycling still has you in good shape!
Any on line work?
Yep can usually make Tuesday or Friday's
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: The Pete Plan
Bad Company on Row Pro!
12 min wu 2821 2:08
Then met Roger, Wolfie, Jim, David Stowe online for 30 mins
Bad company - running with the pack -on the ipod - off we go
Started 1:57 but Wolfie was staying 1/2 boat ahead - "half wheeling " me!
Pace gradually increased
Pushed a bit for 5k and 6k and suffered afterwards
Stuck it out though TE 4.0
SB's for 5k, 6k and 30 min
Cd 2000 9:00.0
12 min wu 2821 2:08
Then met Roger, Wolfie, Jim, David Stowe online for 30 mins
Bad company - running with the pack -on the ipod - off we go
Started 1:57 but Wolfie was staying 1/2 boat ahead - "half wheeling " me!
Pace gradually increased
Pushed a bit for 5k and 6k and suffered afterwards
Stuck it out though TE 4.0
SB's for 5k, 6k and 30 min
Code: Select all
Workout Summary - Sep 30, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|07847|30:00.0|07847|30:00.0|01:54.7|26.4|177.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|01296|05:00.0|01296|05:00.0|01:55.8|26.2|147.0
02|02595|10:00.0|01299|05:00.0|01:55.4|26.2|157.0
03|03902|15:00.0|01306|05:00.0|01:54.8|26.2|165.0
04|05219|20:00.0|01318|05:00.0|01:53.8|26.8|171.0
05|06517|25:00.0|01298|05:00.0|01:55.6|26.2|172.0
06|07847|30:00.0|01330|05:00.0|01:52.8|27.0|177.0
Milestones:
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|05000|19:09.3|05000|19:09.3|01:54.9|26.4|171.0
02|06000|22:57.8|01000|03:48.5|01:54.3|26.5|172.0
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: The Pete Plan
Much too strong for me bud. Nice finish.
I have a plan to do 1:56.0 for 20min and increase by 1min extra each time I join.
But then you didn't know that!
Might see you Friday
I have a plan to do 1:56.0 for 20min and increase by 1min extra each time I join.
But then you didn't know that!
Might see you Friday
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- plummy
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Re: The Pete Plan
A little reminder of how horrible 5 x 1500 was last night (first one in a lot of months):
5:43.5 ( 1:54.5 ) - usual sluggish horrid first rep.
5:43.3 ( 1:54.3 ) - just hard work all the way
5:42.6 ( 1:54.2 ) - death seemed preferable
5:43.0 ( 1:54.3 ) - just hanging on/when will it end?
5:43.1 ( 1:54.3 ) - nothing left after that - just plain wasted
I reduced the rest to 4 mins and my stroke rate was 29spm average.
Total time was 28:35.4. I used to quite enjoy that set - not any more!
5:43.5 ( 1:54.5 ) - usual sluggish horrid first rep.
5:43.3 ( 1:54.3 ) - just hard work all the way
5:42.6 ( 1:54.2 ) - death seemed preferable
5:43.0 ( 1:54.3 ) - just hanging on/when will it end?
5:43.1 ( 1:54.3 ) - nothing left after that - just plain wasted
I reduced the rest to 4 mins and my stroke rate was 29spm average.
Total time was 28:35.4. I used to quite enjoy that set - not any more!
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- kirbyt
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Re: The Pete Plan
Yesterday afternoon was a scheduled waterfall workout which, I'm embarassed to admit, I didn't finish. I came in a little stiff and sore from weights on Monday and my first bike ride in over two weeks. (I bought a new commuter bike!) I got through the 3k okay at 1:49.2 pace but with 600m to go on the 2500m my legs just felt shot so I guess last cycle's 1:49.6 average will have to stand for now.
54 years old probably around 77kg.
- danfennell
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Re: The Pete Plan
Kirby I can't imagine starting out stiff and sore on any of these.
All of the sessions are tough in their own way but that middle 2.5k is Death Valley. On the 3k you at least start out fresh and the 2k holds the promise (at least mentally) that the workout has an end. The 2.5k is just a grind.
I must have been pussyfooting on this session for a few rounds because it didn't used to have such an evil association as it now does.
All of the sessions are tough in their own way but that middle 2.5k is Death Valley. On the 3k you at least start out fresh and the 2k holds the promise (at least mentally) that the workout has an end. The 2.5k is just a grind.
I must have been pussyfooting on this session for a few rounds because it didn't used to have such an evil association as it now does.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
- kirbyt
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Re: The Pete Plan
I think you're right, Dan, I was not quite ready for the waterfall on Tuesday but Tuesday is my long interval day so that's all I've got..there's always next time.
Anyway, the scheduled pp sprintervals (8x500m) were hijacked by the kind of comparable and strangely interesting "sting in the tail" ctc done at 1:43.3 pace. It's shorter 3250m vs. 4000m but with less rest 9 minutes vs 24:30. I believe I would have been shooting for about 1:42 pace on the 8x500's so I figure it's a wash training-wise. That's my story and I'm sticking to it.
Anyway, the scheduled pp sprintervals (8x500m) were hijacked by the kind of comparable and strangely interesting "sting in the tail" ctc done at 1:43.3 pace. It's shorter 3250m vs. 4000m but with less rest 9 minutes vs 24:30. I believe I would have been shooting for about 1:42 pace on the 8x500's so I figure it's a wash training-wise. That's my story and I'm sticking to it.
54 years old probably around 77kg.
- Huw Thomas
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Re: The Pete Plan
Well Done Kirby - i'll do that later this month!
Sprint Pyramid today - no idea pace so tried to row conservatively on the way up.
Didn't quite come off - knackered now!
Fairly tidy in the end TE 2.3
Sprint Pyramid today - no idea pace so tried to row conservatively on the way up.
Didn't quite come off - knackered now!
Code: Select all
Workout Summary - Oct 03, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|04000|13:36.2|04000|13:36.2|01:42.0|31.8|164.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|00250|00:50.3|00250|00:50.3|01:40.6|33.4|146.0
02|00750|02:34.6|00500|01:44.2|01:44.2|31.1|154.0
03|01500|05:10.7|00750|02:36.1|01:44.1|30.7|161.0
04|02500|08:39.1|01000|03:28.4|01:44.2|30.2|164.0
05|03250|11:11.6|00750|02:32.5|01:41.7|31.9|164.0
06|03750|12:49.8|00500|01:38.2|01:38.2|34.2|163.0
07|04000|13:36.2|00250|00:46.4|01:32.8|37.5|161.0
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- kirbyt
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Re: The Pete Plan
Already faster than me, Huw, very nice.
Today was long steady work for me so I decided to do a 10k. I didn't feel like going too fast as I'm coming down with a cold today and just don't feel quite right.
37:49.5-r27. Steady, kinda hard though and pretty sweaty.
Today was long steady work for me so I decided to do a 10k. I didn't feel like going too fast as I'm coming down with a cold today and just don't feel quite right.
37:49.5-r27. Steady, kinda hard though and pretty sweaty.
54 years old probably around 77kg.
- danfennell
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Re: The Pete Plan
Nice pyramid Huw. I find discretion is the better part of valor on the way up to (and including) the 1k.
Today was the 8 x 500's. Last time I averaged 1:38.9. Worked hard for my 4/10th's today. Not much left in the tank on the last one. No matter how hard I pulled the monitor wouldn't go lower than 1:37.
500 - 1:38.7 - 33
500 - 1:38.7 - 34
500 - 1:38.7 - 34
500 - 1:38.7 - 35
500 - 1:38.7 - 35
500 - 1:38.6 - 35
500 - 1:38.7 - 36
500 - 1:37.3 - 35
4000 - 1:38.5 - 34
Today was the 8 x 500's. Last time I averaged 1:38.9. Worked hard for my 4/10th's today. Not much left in the tank on the last one. No matter how hard I pulled the monitor wouldn't go lower than 1:37.
500 - 1:38.7 - 33
500 - 1:38.7 - 34
500 - 1:38.7 - 34
500 - 1:38.7 - 35
500 - 1:38.7 - 35
500 - 1:38.6 - 35
500 - 1:38.7 - 36
500 - 1:37.3 - 35
4000 - 1:38.5 - 34
Dan | Age:48 | Ht: 186cm | Wt: 93kg
- Huw Thomas
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Re: The Pete Plan
Nice 500's Dan - fast!
Motivation low today and tired! - rest day tomorrow on the cards, although did have one sat
Just managed this today on autopilot - didn't push too too hard as HD was on the cards :-O
In the end no faster last .. but a benchmark for next time and at least i finished!
TE 3.2
Motivation low today and tired! - rest day tomorrow on the cards, although did have one sat
Just managed this today on autopilot - didn't push too too hard as HD was on the cards :-O
In the end no faster last .. but a benchmark for next time and at least i finished!
Code: Select all
Workout Summary - Oct 07, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|07500|27:34.0|07500|27:34.0|01:50.3|28.5|174.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|03000|11:03.6|03000|11:03.6|01:50.6|28.2|169.0
02|05500|20:13.1|02500|09:09.5|01:49.9|28.7|174.0
03|07500|27:34.0|02000|07:20.9|01:50.2|28.9|172.0
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- plummy
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Re: The Pete Plan
Had another go tonight (and still astonished that it's been a month since I did that set:plummy wrote: Last time a month ago for the 4 x 1000 r4
3:40.0 - 1:50.0
3:39.9 - 1:49.9
3:45.7 - 1:52.8
3:49.5 - 1:54.7
1:51.8 average and 30 SPM
3:40.1 - 1:50.0 - lost the 0.1 on the last stroke
3:39.1 - 1:49.5 - made it back and up a tiny fraction
3:40.2 - 1:50.1 - wee bit more in the tank this time (but not very much)
3:41.7 - 1:50.8 - didn't quite die as much so I'll take that as an improvement
Total time 14:41.1 (1:50.1 average) - last time was 14:55.0 (1:51.8 average)
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- danfennell
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Re: The Pete Plan
Good job Huw and David. I agree that sometimes just finishing these sessions is cause for celebration. =D>
Just saw this from Pete on a Facebook post: "If I was to write the PP today I would swap the speed pyramid for this session - 5 x 750m / 3min30 rest - and reduce the rest on the 500m reps to 2mins."
I've never done 750's so I may give them a try in place of the pyramid.
Just saw this from Pete on a Facebook post: "If I was to write the PP today I would swap the speed pyramid for this session - 5 x 750m / 3min30 rest - and reduce the rest on the 500m reps to 2mins."
I've never done 750's so I may give them a try in place of the pyramid.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
- kirbyt
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Re: The Pete Plan
I wonder why Pete now thinks that the rest on the sprints should be reduced by a considerible margin? I don't think I agree. If you cut down the rest like that, you'll be forced to go slower and the sprints sessions will start to resemble the long intervals. I'm sure the training effect of those intervals would be impressive but not sure they'd be as useful for 2k training, probably more like 5k training. Lots of people seem to think that cutting down the rest makes intervals tougher and therefore "better" but the intensity actually has to decrease and some high end speed is lost...for someone like me with relatively low speed ability and high endurance I feel I need to make the speed sessions as "speedy" as possible.
Sorry for the long diversion there. I'm just showing up to say I'm not doing the PP or any other training for that matter this week as I seem to have caught a pretty nasty virus, it's really kicking my butt.
Sorry for the long diversion there. I'm just showing up to say I'm not doing the PP or any other training for that matter this week as I seem to have caught a pretty nasty virus, it's really kicking my butt.
54 years old probably around 77kg.
- kirbyt
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Re: The Pete Plan
Okay, double post. Sorry. Three days off from work with the flu is making me a little stir-crazy. So after my rant on interval rests I did a little google research and found a lot of differing opinions about rest periods but not necessarily good hard research. But I did find an Australian research paper (well just a summary thereof for dummies like me) that looked at 12 female runners who did 5 weeks of interval training. They did what is called "high intensity" work followed by either one or three minutes rest for two groups. The researchers then had the athletes do a speed test and muscle biopsies. The researchers found no discernible differences in the results for both groups, though they both improved performance and muscle adaptation significantly. http://aups.org.au/Proceedings/36/135P/135P.pdf
So, intervals make you faster and choose the rest period you prefer.
So, intervals make you faster and choose the rest period you prefer.
54 years old probably around 77kg.
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Re: The Pete Plan
Interesting, Kirby. I imagine that it's useful (if not physically than mentally) to do intervals at around the pace you're targeting in a 2k pace. Maybe Pete's reasoning is that 8x500m/r2' is closer to 2k pace than with 3:30 rest? On a side note, when I did the PP5k there was a session 12x500m/r1' which was close in pace to a 5k.
As for the 5x750m/r3:30, that sounds more useful than the speed pyramid with those awkward 250's. Although I might be tempted to do 5x800m instead, keeping the total at 4k.
I'm thinking of joining the PP once I have met my current goals, so I wouldn't mind doing different speed intervals than previously in the PP.
As for the 5x750m/r3:30, that sounds more useful than the speed pyramid with those awkward 250's. Although I might be tempted to do 5x800m instead, keeping the total at 4k.
I'm thinking of joining the PP once I have met my current goals, so I wouldn't mind doing different speed intervals than previously in the PP.
M | 48 | 1.78 m | 76 kg
- danfennell
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Re: The Pete Plan
Had a bit of an off week. Just felt very tired everyday. HD'd on first rep of CTC on Tuesday so I rested on Wednesday. Did slower hour rows on Thursday and Friday and today felt like I was back to normal and ready for a PP interval session. 5 x 1500 was what was called for.
Last time I averaged 1:48.5. Felt good especially after the quick HD/meltdown.
1500 - 1:48.4 - 29
1500 - 1:48.4 - 30
1500 - 1:48.4 - 31
1500 - 1:48.4 - 31
1500 - 1:47.4 - 31
7500 - 1:48.2 - 30
Last time I averaged 1:48.5. Felt good especially after the quick HD/meltdown.
1500 - 1:48.4 - 29
1500 - 1:48.4 - 30
1500 - 1:48.4 - 31
1500 - 1:48.4 - 31
1500 - 1:47.4 - 31
7500 - 1:48.2 - 30
Dan | Age:48 | Ht: 186cm | Wt: 93kg
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Re: The Pete Plan
Strong consistent session Dan, with enough left in the tank for a fast last. Well done. =D> =D> =D>
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- strider77
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Re: The Pete Plan
I agree with you and so does Mike Caviston, the author of the Wolverine Plan on which Pete based his Pete Plan.kirby wrote :-I wonder why Pete now thinks that the rest on the sprints should be reduced by a considerible margin? I don't think I agree. If you cut down the rest like that, you'll be forced to go slower and the sprints sessions will start to resemble the long intervals. I'm sure the training effect of those intervals would be impressive but not sure they'd be as useful for 2k training, probably more like 5k training. Lots of people seem to think that cutting down the rest makes intervals tougher and therefore "better" but the intensity actually has to decrease and some high end speed is lost...for someone like me with relatively low speed ability and high endurance I feel I need to make the speed sessions as "speedy" as possible.
Mike said that the aim is not to race your intervals so that you are killing yourself and have nothing left for races but to train(not strain) yourself leaving something for the race. So Mike's rests are more than Pete's original rests so that the quality of the reps remain high and not diluted down.
Training is training and racing is racing.
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- kirbyt
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Re: The Pete Plan
I rowed for the first time in 9 days today feeling like I've finally turned the corner on this flu. There was no way I could do anything fast so I just greatly slowed down a pp long interval session. I guessed that I could stand about a 1:55 pace and I was right. For the 5x1500m I ended up with 1:55.3 at r26 which is probably 7 seconds off where I was two weeks ago. I felt stiff and heavy and sore. It's not like I have any races on the horizon so I guess there's no rush really.
54 years old probably around 77kg.
- danfennell
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Re: The Pete Plan
Glad to see you're back Kirby. Definitely a smart (and kind to yourself) way to ease back in to it.
My rest and recovery rows seem to have done the trick mentally and physically. Monday I reached a goal I've been working towards for quite a while - and 8k 30r20. 8009 to be exact.
Thanks for the insight on the intervals. I often wondered what the significance of rest periods was. It's certainly all relative (pain included) and having the longer rests does allow for a bit quicker pace and rate. I see Pete doing/recommending 16 x 250's with 1:30 rest as part of a 2k program so maybe 3:00 is the optimal number for 500.
My rest and recovery rows seem to have done the trick mentally and physically. Monday I reached a goal I've been working towards for quite a while - and 8k 30r20. 8009 to be exact.
Thanks for the insight on the intervals. I often wondered what the significance of rest periods was. It's certainly all relative (pain included) and having the longer rests does allow for a bit quicker pace and rate. I see Pete doing/recommending 16 x 250's with 1:30 rest as part of a 2k program so maybe 3:00 is the optimal number for 500.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
- Huw Thomas
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Re: The Pete Plan
Sting in the tail for me
Not much time today - back late from work
1k wu then down to it: 1:41.7 av - details in ctc thread
4x2k later this week but a long ride Friday first
Not much time today - back late from work
1k wu then down to it: 1:41.7 av - details in ctc thread
4x2k later this week but a long ride Friday first
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)