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)

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 »

Whew! I think I'm finally through with the flu. I've been crazy tired for the last couple of weeks and have lost an astonishing amount of fitness.
I sat down on the rower this morning just aiming for maybe a sub 40 minute 10k. I managed 39:04 with about a 20 second pause when my earphones and music device came flying off. I will be starting over with the plan again this week hopefully. [-o<
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 »

It will be back soon Kirby... don't worry !
Steady distance for me - 30 mins today

30:00 7802 1:55.6 24 153av

Code: Select all

05:00  1300  1:55.3 28 133
10:00  1313  1:54.2 27 146
15:00  1315  1:54.0 27 151
20:00  1288  1:56.4 26 150    (5k 19:02)
25:00  1265  1:58.5 26 155
30:00  1318  1:53.9 16 170
TE 3.5 :-D

2k cd 8:00.3
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 »

nice work, Huw.

I was supposed to do a long interval session today but I needed to cut it a bit short and Jenny needed the room for her stationary bike workout. Decided to do just 2x2k at a decent pace with 1k slow cd in between. The first one was 1:50.6 and the second was 1:49.0/ r28. They actually felt okay considering how bad I've been feeling lately. 8)
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 »

Felt like I was back to full strength after a few days of sinus congestion. Substituted the CTC for the Pyramid so it was time for the 4 x 2k.

HR after the 1st one is usually a good indicator of how the workout will go. Last time was really rough so I was hoping things would be a bit better. Turns out they were. I was 5 bpm less on rep 1,2 and 3 which (although challenging) makes for a much different experience. Last time I averaged 1:48.9 with a final rep of 1:48.2.

2000 - 1:48.9 - 29
2000 - 1:48.8 - 30
2000 - 1:48.8 - 30
2000 - 1:46.5 - 31

8000 - 1:48.3 - 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 »

Well done Dan. =D> =D> =D> You keep getting stronger and stronger.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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 »

Nice 4x2ks, Dan. The lower heart rate with harder work is a sure sign that you are getting very fit.

I decided to just basically reboot the plan today. I've only felt fully recovered from the flu the last couple of days and I've lost a fair bit of speed. My last 8x500m average was 1:42.9 back on Sept 10. Today I just wanted to be below 1:45. :o

1:44.5-r30
1:44.4-r30
1:44.3-r30
1:44.4-r30
1:44.2-r31
1:44.1-r31
1:43.8-r32
1:43.4-r32
Average 1:44.1- r31
They weren't very fast but they were still hard. Just a place to start. Again.
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 »

very very nice Dan - welcome back Kirby - good effort sensible plan!

2 5ks - first a SB
second aiming for 20:00.0 with Eddie Scott online

Code: Select all

Workout Summary - Oct 24, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|05000|18:39.9|05000|18:39.9|01:52.0|27.2|174.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|01000|03:52.3|01000|03:52.3|01:56.1|27.1|142.0
02|02000|07:41.6|01000|03:49.3|01:54.7|25.9|152.0
03|03000|11:25.2|01000|03:43.6|01:51.8|26.3|159.0
04|04000|15:04.6|01000|03:39.4|01:49.7|27.6|167.0
05|05000|18:39.9|01000|03:35.3|01:47.7|29.0|174.0
2nd 5k: 19:59.9 5000 25 mhr 151

TE 3.3

Thanks Eddie! :-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)
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 »

Welcome back Kirby.

4 x 1000. This session seems to be my nemesis...suppose we all have to have at least one.

For every other interval session I'm really close on the 2k and 5k pacing predictors but this one's a bit of an outlier. Based on my 2k PB split - 1:39.8 - I should be somewhere in the neighborhood of 1:40.8 (2k +1) and before today's workout I was almost 2 seconds slower at 1:42.6.

Took a bit more than I anticipated to just keep the previous average for the first 3 but was able to dig deep for a faster last. Looked at my spreadsheet and it's the fastest last rep I've done on this session by 1.7 sec. So in all - a good workout. :D

1000 - 1:42.5 - 31
1000 - 1:42.5 - 33
1000 - 1:42.4 - 33
1000 - 1:40.6 - 34

4000 - 1:42.0 - 32
Dan | Age:48 | Ht: 186cm | Wt: 93kg
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 »

Back at it again...this time it was the Waterfall.

Stuck strictly to the plan and things went pretty well. :D

3000 - 1:49.0 - 29
2500 - 1:49.0 - 30
2000 - 1:47.5 - 30

7500 - 1:48.6 - 29
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 Dan !

row after work - no warm up

Code: Select all

6000 23:01.0 1:55.1 22  144

1000 3:55.9 1:57.9 27 120
2000 3:50.0 1:55.0 26 136
3000 3:46.4 1:53.2 26 146
4000 3:47.1 1:53.5 26 152
5000 3:42.9 1:51.4 27 155  (19:02)
6000 3:58.7 1:59.3 27 153
then 5k @ 2:02.4

Te 3.2
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
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 »

Fantastic work Dan, its been an absolute pleasure to see your progress on the Pete Plan :D =D>

TIdy Huw tidy 8) =D>
[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 »

Fantastic work Dan, its been an absolute pleasure to see your progress on the Pete Plan.
I totally agree, Dan, you've been keeping this thread going practically single-handed. And I see in your pb line you are sub 6:40 now. ^O^
This week was 5x1500m and 4x1k for me. I don't know how well I'm handling being over 50. I look roughly the same as when I was in my forties and I don't really feel any different but the rowing times just aren't the same...I guess it's inevitable but that doesn't make it easy. Sorry for the self indulgent digression, just my excuse for taking so long to recover from being ill; the 5x1500m, easiest of Pete's long intervals was a failure after three reps, just knew I couldn't do another one and the 4x1k was slow.
1500's:
1:49.8-r27
1:49.6-r28
1:49.6-r29. Felt so ragged after this one that I just stopped knowing an hd was coming.
1k's
1:47.0-r30
1:46.8-r30
1:46.7-r31
1:46.5-r32. Would like to say pace was conservative but this was near my limit at the moment. :(
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 »

And double post.
Long endurance today. I've always done long endurance on Sundays. Two weeks ago I managed 39:04.7 albeit with a handle slip that cost me almost 1"/500m average, I really dropped the thing. So this week I just wanted to beat that time and I did and I didn't drop the damn handle either.

10000m
38:42.3/1:56.1/r25

I would like to keep doing these faster until I can maybe think about breaking 37 minutes.
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 »

Thanks for the kind words! Seems like the combination of the PP and the low rate distance work is a good combination. I'll probably stick around although there are times - mid session - when I question that decision. :lol:

Today was the 8 x 500's. This used to be my favorite but now I would more accurately categorize it as my least feared. :twisted:

I'm pretty sure the last time I did this one a cold was coming on and it wasn't a very strong performance. My average for that session was 1:38.5 so this time I figured I'd bump it up a bit. Finished the 1st rep at a relatively comfortable 1:37.6 and decided to hold it there. Can't complain about knocking 1.2 seconds off and finishing with my - so far - fastest last rep.

500 - 1:37.6 - 34
500 - 1:37.5 - 35
500 - 1:37.6 - 34
500 - 1:37.5 - 35
500 - 1:37.6 - 36
500 - 1:37.6 - 35
500 - 1:37.5 - 36
500 - 1:35.9 - 38

4000 - 1:37.3 - 35
Dan | Age:48 | Ht: 186cm | Wt: 93kg
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 »

Fantastic set of 500s Dan-you go from strength to strength =D> :wink:
10000m
38:42.3/1:56.1/r25

I would like to keep doing these faster until I can maybe think about breaking 37 minutes.
Kirby funnily enough I did a 10k last night, best by 19.3 secs for the season

38:52.1-1:56.6-27

In my case I will be happy to get under 38 again :D

Lets motivate each other to hit our targets 8)
Last edited by strider77 on Tue Nov 04, 2014 4:49 pm, edited 1 time in total.
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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 »

Great 8 * 500 Dan and excellent 10ks, Kirby and Alan.

I'm seeing the physio this afternoon and hoping to get the green light to start erging again. This is not based on my elbow being better - it's based on the fact that not doing any erging doesn't seem to be making any difference to how sore it is, so I may as well start exercising again. :roll:
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 »

Cheers Paul, I hope it goes well with the physiotherapist, you must be climbing up the wall with frustration :roll:
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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 »

Hope all goes well Paul. Looking forward to your return.
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 »

Paul Victory wrote:I'm seeing the physio this afternoon and hoping to get the green light to start erging again. This is not based on my elbow being better - it's based on the fact that not doing any erging doesn't seem to be making any difference to how sore it is, so I may as well start exercising again. :roll:
Physio visit went more or less as expected. He agreed that I could start erging again, as the rest does not seem to be helping. I'm to take it relatively easy and only to do it every second day and I've to call him if the pain gets worse as a result of going back on the erg.

Naturally, I went straight home and hopped on the erg. Did 10 minutes warm up at 2:02 pace and then a straight 3108m (option 3 for this month's CTC). Plan was to target 1:55 pace and I managed to keep my splits just under 1:55. Certainly wasn't a full on effort, but didn't feel ridiculously easy by any means. With a final sprint, I managed 11:48.7 @ 1:54.0 pace.

Hopefully, I won't have any ill effects tomorrow. :roll:

Paul V
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 »

Paul, good to hear, you really are Clark Kent mate to get back on that erg after so long off and row at 1:54 pace, much respect is due =D> :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
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 »

You're on, Alan, I'm planning on doing another 10k Sunday maybe low 38's this time.

Keep on plugging, Paul. I've been dealing with tendonitis in both elbows, the tennis variety, for two years now. I do about half the metres I used to do and I find that a little manipulation of the joint keeps it mostly in check.

I attempted a 4x2k on Tuesday. Bailed most of the way through the third rep. 1:49 pace was still just a little ambitious at the moment.
I did the ctc in place of sprintervals and ended up with 1:41.9 pace. Not strictly Pete Plan but I think the training effect is reasonable so, whatever.
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 »

10k today. Goal was 1:55ish. 38:23.6. 1:55.1. R27-28. Hard but steady.
54 years old probably around 77kg.
User avatar
gregsmith01748
Friend of the Free Spirits web site 2015
Friend of the Free Spirits web site 2015
Posts: 1194
Joined: Mon May 02, 2011 4:51 pm
I row on...: Model C with PM4
Location: Hopkinton, MA, USA

Re: The Pete Plan

Post by gregsmith01748 »

Hi guys,

It's good to see that some of the usual suspects are still plugging away here. I've just finished my season on the water and l
Now it's time to refocus on getting fast on the erg. This years goal is the one that got away last year, a new PB on my 2k. I missed by about a second and a half at the crash-bs last February and I want to make amends.

I'm going back to the way I trained last fall/winter, alternating long easy sessions with Pete plan hard sessions. At first, I will focus on aerobic base, so I'll do 4 long and steadys a week and do a hard distance session and switch between long intervals and short intervals for the other. In a month or so, I'll go to the three PP sessions a week.

I started yesterday with a 4x20'/2'r easy session and measured my lactates at a few different paces. It looks like my steady state pace will be around 2:04 for the next week or so.

It felt weird to be back on the erg. I've only done about 200km on it since April. I might need to buy some slides!

I just made it feel official. I just erased all my season bests from last year and entered the one hard piece I did on the erg this fall, a 6k. The journey begins.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Image
Training blog: https://quantifiedrowing.wordpress.com/
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 »

Welcome back Greg! The more the merrier.

Given my work schedule, I can't always follow the PP to the letter. I usually find time for 5 erg sessions/week but substituting things like CTC's, trying to get in regular 30r20's and making sure to get in the base building distance rows can result in a bit of a gap between interval sessions.

Today was back to business with the 5 x 1500.

Last time I averaged 1:48.2 but the first 2 weeks of October was spent fighting a cold so I figured I could set out a bit faster. 1:48.0 seemed like a nice starting point. First 2 felt a bit tougher than expected but I rationalized that I had just done a 5k at a faster pace so 1500m intervals with 5 minutes rest should be doable. That and some better music selections seemed to do the trick. Nice gentle negative split and a faster last...can't complain about that.

1500 - 1:48.0 - 29
1500 - 1:47.9 - 30
1500 - 1:47.8 - 30
1500 - 1:47.7 - 30
1500 - 1:46.3 - 32

7500 - 1:47.5 - 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 »

Welcome back Greg. I'm hoping to start again in another few days if my elbow holds up.

Great 5 x 1500m Dan. You keep getting faster and faster.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
Image
Post Reply