The Pete Plan etc

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 4048
Joined: Fri Nov 17, 2006 2:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Nice busy thread!

Huw, great to see you back. =D>
I see the cycling still has you in good shape! ^O^
Any on line work?
Wolfie

Image
Age 59 Height 6'4" Weight 93k
User avatar
strider77
Free Spirit forever
Posts: 6157
Joined: Wed Dec 19, 2007 1:43 pm
I row on...: Model D with PM5
Location: Near Brighton

Re: The Pete Plan

Post by strider77 »

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 :wink:
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
User avatar
GrantR
Stop posting and start rowing!
Posts: 168
Joined: Wed Nov 14, 2012 1:47 pm
I row on...: Model D with PM4
Location: Sturbridge, MA, USA

Re: The Pete Plan

Post by GrantR »

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 :)
Image
User avatar
Huw Thomas
Dedicated and True Free Spirit
Posts: 1941
Joined: Sun Mar 08, 2009 9:21 pm
I row on...: Model C with PM5
Location: Milverton Somerset GBR

Re: The Pete Plan

Post by Huw Thomas »

Wolfmiester wrote:Nice busy thread!

Huw, great to see you back. =D>
I see the cycling still has you in good shape! ^O^
Any on line work?

Yep can usually make Tuesday or Friday's
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
User avatar
Huw Thomas
Dedicated and True Free Spirit
Posts: 1941
Joined: Sun Mar 08, 2009 9:21 pm
I row on...: Model C with PM5
Location: Milverton Somerset GBR

Re: The Pete Plan

Post by Huw Thomas »

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 :-D TE 4.0

SB's for 5k, 6k and 30 min 8)

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

Cd 2000 9:00.0 8)
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 4048
Joined: Fri Nov 17, 2006 2:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

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
Wolfie

Image
Age 59 Height 6'4" Weight 93k
User avatar
plummy
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 8306
Joined: Fri Jul 07, 2006 8:17 am
I row on...: Model E with PM4
Location: Sale, Cheshire, UK

Re: The Pete Plan

Post by plummy »

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!
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
Image
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

Yesterday afternoon was a scheduled waterfall workout which, I'm embarassed to admit, I didn't finish. :oops: 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. :x
54 years old probably around 77kg.
User avatar
danfennell
Free Spirit
Posts: 350
Joined: Sun Feb 23, 2014 5:21 pm
I row on...: Model D with PM5
Location: East Greenbush NY

Re: The Pete Plan

Post by danfennell »

Kirby I can't imagine starting out stiff and sore on any of these. [-X

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. :evil:
Dan | Age:48 | Ht: 186cm | Wt: 93kg
Image
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

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.
54 years old probably around 77kg.
User avatar
Huw Thomas
Dedicated and True Free Spirit
Posts: 1941
Joined: Sun Mar 08, 2009 9:21 pm
I row on...: Model C with PM5
Location: Milverton Somerset GBR

Re: The Pete Plan

Post by Huw Thomas »

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!

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
Fairly tidy in the end TE 2.3 8)

Image
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

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.
54 years old probably around 77kg.
User avatar
danfennell
Free Spirit
Posts: 350
Joined: Sun Feb 23, 2014 5:21 pm
I row on...: Model D with PM5
Location: East Greenbush NY

Re: The Pete Plan

Post by danfennell »

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. [-X

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
Image
User avatar
Huw Thomas
Dedicated and True Free Spirit
Posts: 1941
Joined: Sun Mar 08, 2009 9:21 pm
I row on...: Model C with PM5
Location: Milverton Somerset GBR

Re: The Pete Plan

Post by Huw Thomas »

Nice 500's Dan - fast!

Motivation low today and tired! - rest day tomorrow on the cards, although did have one sat :roll:

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
TE 3.2

Image
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
User avatar
plummy
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 8306
Joined: Fri Jul 07, 2006 8:17 am
I row on...: Model E with PM4
Location: Sale, Cheshire, UK

Re: The Pete Plan

Post by plummy »

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
Had another go tonight (and still astonished that it's been a month since I did that set:

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, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
Image
User avatar
danfennell
Free Spirit
Posts: 350
Joined: Sun Feb 23, 2014 5:21 pm
I row on...: Model D with PM5
Location: East Greenbush NY

Re: The Pete Plan

Post by danfennell »

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.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
Image
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

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.
54 years old probably around 77kg.
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

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. 8)
54 years old probably around 77kg.
Rodger
Best Friend (PayPal Subscriber)
Best Friend (PayPal Subscriber)
Posts: 1084
Joined: Mon Feb 20, 2012 1:55 am
I row on...: Model C with PM3
Location: Venlo, Netherlands

Re: The Pete Plan

Post by Rodger »

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.
M | 48 | 1.78 m | 76 kg
Image
User avatar
danfennell
Free Spirit
Posts: 350
Joined: Sun Feb 23, 2014 5:21 pm
I row on...: Model D with PM5
Location: East Greenbush NY

Re: The Pete Plan

Post by danfennell »

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
Dan | Age:48 | Ht: 186cm | Wt: 93kg
Image
User avatar
Paul Victory
Friend of the Free Spirits web site 2016
Friend of the Free Spirits web site 2016
Posts: 10616
Joined: Mon Jul 10, 2006 9:29 pm
I row on...: Model E with PM4
Location: Dublin

Re: The Pete Plan

Post by Paul Victory »

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
Image
User avatar
strider77
Free Spirit forever
Posts: 6157
Joined: Wed Dec 19, 2007 1:43 pm
I row on...: Model D with PM5
Location: Near Brighton

Re: The Pete Plan

Post by strider77 »

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.
I agree with you and so does Mike Caviston, the author of the Wolverine Plan on which Pete based his Pete Plan.

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]
User avatar
kirbyt
Dedicated and True Free Spirit
Posts: 1965
Joined: Wed May 02, 2007 4:13 am
I row on...: Model C with PM5
Location: Edmonton, Alberta

Re: The Pete Plan

Post by kirbyt »

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.
User avatar
danfennell
Free Spirit
Posts: 350
Joined: Sun Feb 23, 2014 5:21 pm
I row on...: Model D with PM5
Location: East Greenbush NY

Re: The Pete Plan

Post by danfennell »

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.
Dan | Age:48 | Ht: 186cm | Wt: 93kg
Image
User avatar
Huw Thomas
Dedicated and True Free Spirit
Posts: 1941
Joined: Sun Mar 08, 2009 9:21 pm
I row on...: Model C with PM5
Location: Milverton Somerset GBR

Re: The Pete Plan

Post by Huw Thomas »

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 :D
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Post Reply