The Pete Plan etc

[danfennell]

Super job on the Pyramid Felton. =D>

The fact that you were strong and negatively split the middle section means you paced it correctly. Correct is synonymous with difficult when it comes to pacing on these.

Although I haven't done any strict PP workouts I've done variations on the theme.

- 3 x 2500 with 4 minutes rest: 1:48.9
- 4 x 2000 with 3 minutes rest: 1:48.9
- 8 x 750 with 1 minute rest: 1:46.1
- 2 CTC attempts in one day: 1:38.3 was the better of the 2
- 60 min TT resulting in a PB: 15,915
- Several low rate (ie 30/r20) sessions

[Caratacus]

Excellent workouts Dan =D>

I'm finding the short fast stuff is progressing pretty well but I'm struggling with the longer sessions (10k plus). The plan specifies 5 sessions per week, sprint intervals, distance intervals, 2x steady distance and a hard distance piece. I'm averaging about 3 1/2 sessions per week and prioritising the intervals. Would I be better off just doing all the sessions on a turn by turn basis rather than shoehorning some of the sessions in each week and missing some out?

[Paul Victory]

Felton, if i was only able to row every second day and I wanted to follow the Pete Plan, I think I'd try shifting to a ten day cycle so that I could fit in all the sessions.

Paul V

[Caratacus]

Cheers Paul, think I'll change it up a bit then

[gregsmith01748]

When I shift down from high gear, I alternate between the short and long interval sessions every other week.

[Huw Thomas]

Steady distance today

To wash out work stress...

Code: Select all

Workout Summary - May 06, 2015
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|10000|40:42.4|10000|40:42.4|02:02.1|25.0|171.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|01000|04:41.2|01000|04:41.2|02:20.6|22.4|132.0
02|02000|08:43.0|01000|04:01.9|02:00.9|25.3|139.0
03|03000|12:42.3|01000|03:59.2|01:59.6|25.3|146.0
04|04000|16:41.1|01000|03:58.8|01:59.4|25.1|152.0
05|05000|20:43.4|01000|04:02.4|02:01.2|24.8|154.0
06|06000|24:44.3|01000|04:00.8|02:00.4|24.9|159.0
07|07000|28:44.2|01000|04:00.0|02:00.0|25.5|161.0
08|08000|32:45.9|01000|04:01.7|02:00.8|25.3|164.0
09|09000|36:47.9|01000|04:02.0|02:01.0|25.3|166.0
10|10000|40:42.4|01000|03:54.5|01:57.2|26.9|171.0

te 4.0

[gregsmith01748]

Hello Pete Planners and other ergonauts! A little quiet on this thread recently and I'm one of the prime offenders.

Nice to see you again, Huw! I like seeing the photos of your bicycle exploits on Facebook.

I've been mainly on the water for the past month and a half. In April, I did about 210km on the erg and 150km on the water. So far in May, I've done 110km on the water and only 37km on the erg. I'm posting all my training over on wordpress, but I thought today's session might have some crossover appeal.

On the erg, one of the bread and butter PP sessions is the 8x500/3'30" rest. This is also a really fine on the water work out. I've started to do a variation of the workout because trying to hold together my sprint technique on the water through 8 reps is a bit too big of an ask. What I have done is add some reps and target a specific rate for each one.

Today, I did 12x500 with a 500m paddle between reps. I started at 22spm and worked my way up to 32 spm, and then down again. The thing I like about this is that you are increasing your rate gradually, so you can focus on maintaining your form as you make your finishes faster and recoveries more dynamic. And then on the way down, each decrease in rate allows you to really focus on maintaining the power on the drive, and just extend out the recovery time.

Here are some plots of the pace and rate for the session




I was really happy with this session because it was on average about 2 seconds faster than when I did a very similar workout about 3 weeks ago. Of course I plotted it! 8|



I think I might try to do this on the erg once I am land locked again. I thik it is a good way to work on technique at higher rates.

[kirbyt]

This thread is dying. Is it the nice weather outside this time of year? People are just done with the Plan of Peter? Or maybe as I kind of suspect most people are using Facebook, blogs or some other social medium rather than an old fashioned forum/website to record their mighty efforts? Anyway, six months after my knee injury and three after my surgery I decided it might be time to try some intervals. I've been doing just one decently hard session per week for about six weeks now, generally the half hour. My split for said time has come down from 1:59ish to 1:55ish. One thing I can't help noticing as I row is that the right(bad)leg is not as toned as the left. It has become quite distracting to me. I find that when I do the intervals I don't have the time or inclination to observe said imbalance which is kind of nice. Reading through some posts of the last month or so, I saw a question about frequency of intervals and it got me to thinking. Maybe as I try to get back into shape I'll just do one interval a week, alternating between long and short. Last week I did 5x1500m/5' at an average pace of 1:54.8 and rating that climbed steadily from 27 to 29. This week instead of 8x500 or the like I thought I'd do 6x2'/4' in order to put a time up for the ctc. The first one went okay just trying to break 1:45 but that target got progressively harder and I blew up with 45 seconds to go in the last one and limped home to a 1:49.8 pace and bumped my average to 1:45.4. The rating ranged from 32 to 34. I have been using a very low Df since I wrecked my knee out of fear and I guess no actually just fear but I feel a little stronger so I might soon begin a push to Df 120.

[sander]

I am otw too often but I do throw Pete sessions on the mix. A steady state row yesterday. Today a business trip. Does Pete prescribe business trips or is that my addition?

[danfennell]

Welcome back Kirby. Glad to see your making progress. =D>

I decided to take a break from the strict PP. I got to the point where (at least on the intervals) I was putting too much pressure on myself to improve each time and was feeling really crappy.

I'm part of a FB group that publishes a daily workout. Still doing similar speed and endurance intervals but with some slight variations on distances, reps, rests, rates, etc. Seems to have done the trick in getting me out of my self imposed funk. I'd be happy to continue to contribute if anybody's interested. Always nice to see what others are doing and get new ideas.

Yesterday was 4 x 750 with 2 minute rests. Did a 30r18 @2:00 later in the day to bank a few more meters as this is a pretty short one.

750 | 1:39.4 | 32
750 | 1:39.4 | 32
750 | 1:39.4 | 33
750 | 1:37.7 | 34

3000 | 1:39.0 | 32

[kirbyt]

Sander, I don't know if Pete prescribes business trips but I imagine your company/employer does so I can see how that and of course rowing on the water, real rowing, would always take precedence over erg training.
Dan, good to see you're still going hard, that was an impressive session, 750s hovering around 1:39 pace with quite short rest kind of a hybrid between long and short intervals really, looks brutal. I think the plan is pretty much guaranteed to end with some kind of burnout as it was based on the wolverine plan which was intended to get athletes ready for 2k races over perhaps a 4 to 6 month period. I for one, would follow your progress if you chose to chart it here. I actually found your approach to training quite educational, ie how you often back off a certain session when your heart rate demands it. I think I'll order a new heart monitor soon so I can imitate you.

[danfennell]

OK Kirby we'll keep it alive and I plan on circling back to core PP sessions on a regular basis to see how/if I've progressed. Today was a 48 minute up/down rate ladder. Hard work but makes time go a bit quicker.

6:00 - 18spm - 1:59.9
6:00 - 22spm - 1:56.9
6:00 - 18spm - 1:59.4
6:00 - 24spm - 1:54.4
6:00 - 18spm - 1:59.2
6:00 - 26spm - 1:52.6
6:00 - 18spm - 1:59.2
6:00 - 28spm - 1:47.7

48:00 - 21spm - 1:56.1 -12402m

[Paul Victory]

The Pete Plan definitely worked for me before and I intend going back on it. At present, I'm trying to set decent benchmarks across all ranking distances, but when I have this done, I'll start back on the PP. I'm in Spain the first week in June and then home for 3 weeks before heading to Portugal. I'll try to fit in a PP cycle between the two trips.

[danfennell]

Me too Paul. I owe a lot of my success and progress to the structured approach it offers. Although as Kirby said it may be better to cycle on/off of it which I didn't do.

Hard distance today was a 10k TT. Previous PB was 36:59.4 (1:50.9) so I set off a little above that. Final split shows I could have pushed a bit harder throughout but once in a while it's nice to be able to "enjoy" a PB row. Split is faster than my 30 min PB so hopefully I pick the right day to try that.

2000 - 1:51.3 - 28
4000 - 1:51.3 - 29
6000 - 1:50.9 - 29
8000 - 1:51.2 - 29
10000 - 1:46.5 - 30

10000 - 1:50.2 - 36:45.7 - 29spm

[Paul Victory]

Excellent 10k Dan. =D> =D> =D> As you say, it's a great feeling when you know you're going to beat your PB with a few seconds to spare, so you don't have to do a gut wrenching last couple of minutes to try and get there.

I had a very messy day okay after doing an easy recovery row yesterday. My plan was to tackle the 6k, as I haven't really done a proper one this season (my only previous effort was straight after doing a 7:05 2k). Got to the 1500m mark in just under 1:51 pace, but I just didn't feel right, so I stopped after around 1700m and decided to have a go at the CTC instead.

Not a great idea, as my legs were quite heavy after my aborted 6k and I did a huge fly and die to finish with 634m - 14m behind my current ranked effort. Finished with 30 mins cool down to get some meters in. I'll try to have another go at the 6k tomorrow or Monday.

I really need to start doing the PP again. If nothing else, the endurance intervals are great for building mental strength.

[kirbyt]

That's weird that you attempted a 6k yesterday Paul cause I sat down to my Sunday long distance and decided I was sick of 30 minutes for the time being and 5k was too short so I came up with the 6k..great minds truly think alike. A review of last weekend's 30' showed 7844m/1:54.7/r27-28 so I figured just beat that and it'll be good enough.
6000m/1200m splits
1:54.1-r27
1:53.9-r27
1:53.9-r28
1:54.0-r29
1:53.8-29
22:47.7/1:53.9/r28
It felt consistent, seeing mostly 1:54's and letting the rating do what it wants but I'm really quite lopsided now; that crazy knee is just so lax that it bounces up and down more than the left and I can feel myself making all kind of weird compensations with my torso and hands but watcha gonna do?

[Caratacus]

Back into this after a few weeks off for study and exams. First time round did the standard Pete Plan culminating in a 2k PB so this time will be doing the 12 week 5k training. Thought I'd start with a sort of benchmark 5k to see how I progress. I didn't actually do it at full pelt mainly through fear but set off easy and negatively split it with a strong finish:

3:59.8 1000 1:59.9 26
3:57.3 2000 1:58.6 26
3:55.4 3000 1:57.7 25
3:52.6 4000 1:56.3 25
3:44.0 5000 1:52.0 26

19:29.1 5000 1:56.9 25

I will at least be looking to break my PB for this and other distances up to 1 hour

[gregsmith01748]

Dan, Paul, Felton: Glad to see some action here. I'm rarely on the erg these days with the weather so nice, but I like to see the agony that others suffer.

Kirby: welcome back. Hope the knee holds out.

[Caratacus]

So, 12 x 500m with 1 min rest today. Wasn't too sure how to pace this as it's a little different to the 8x500m 3:30 rest I've been doing. Went for about 1:52

1:51.9 500 28
1:51.8 500 29
1:51.5 500 27
1:51.5 500 29
1:51.4 500 29
1:51.3 500 29
1:51.3 500 27
1:51.3 500 28
1:51.4 500 28
1:50.9 500 28
1:49.9 500 29
1:44.7 500 30

22:09.0 6000 1:50.7 28

[strider77]

Good to see you back erging Kirbs Pretty tasty 6k considering all you have been through too =D>

Nice session Felton =D>

[hewitt]

11039868_919848281400243_154976355187792744_n.jpg (57.81 KiB) Viewed 2747 times

Just noticed people are posting Pete Plan 5k training on here as well so I will jump in. Last weeks 12x500m with 90sec rest was 1:41.6 so this weeks 12x500m with 80sec rest but faster.

[Caratacus]

Steady distance day, 10k in 39:52.0. Not sure if this is a bit too fast for this session but it felt alright

[hewitt]

Steady distance day, 10k in 39:52.0. Not sure if this is a bit too fast for this session but it felt alright

10 seconds slower than you PB in your signature is a lot quicker than steady pace.

[Caratacus]

Steady distance day, 10k in 39:52.0. Not sure if this is a bit too fast for this session but it felt alright

10 seconds slower than you PB in your signature is a lot quicker than steady pace.

Should probably grab another PB soon then and also slow down the steady distance pace a bit

[kirbyt]

hewitt wrote:
Caratacus wrote:
Steady distance day, 10k in 39:52.0. Not sure if this is a bit too fast for this session but it felt alright
10 seconds slower than you PB in your signature is a lot quicker than steady pace.

Should probably grab another PB soon then and also slow down the steady distance pace a bit

Um yeah...considering your 30 minutes pb was done at 1:53 pace I'd say that 10k at 1:58 pace was always a bit soft.