The Pete Plan etc
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- Paul Victory
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Re: The Pete Plan
Impressive 500s Dan and great progress Scotch. =D> =D> =D> In particular, you maintained a very high rating for the 250s and absolutely smashed your target.
Paul V
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Re: The Pete Plan
More speed work....
750 x 4 at steady stroke rate
1:44.6--sr--33
1:46.5--sr--32
1:46.5--sr--33
1:46.2--sr--34
Went off a bit fast on the first one but sense ( and burning lungs) prevailed in the last 3.
Sadly I wont be able to make it to BRIC - but will be there in spirit.
750 x 4 at steady stroke rate
1:44.6--sr--33
1:46.5--sr--32
1:46.5--sr--33
1:46.2--sr--34
Went off a bit fast on the first one but sense ( and burning lungs) prevailed in the last 3.
Sadly I wont be able to make it to BRIC - but will be there in spirit.
- Paul Victory
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Re: The Pete Plan
Did 8 x 500m yesterday as part of a 6 week programme being run by Sam Blythe of Fitness Matters. Rest periods are 2 minutes nuts and I was just wondering what difference this should make versus the 3' 30" rest specified in the Pete Plan.
I was somewhat slower than my last PP 8 x 500m, but I think this is partly due to having lost some fitness while on holidays (I'm not able to exercise as regularly as at home and I'm eating out a lot) and partly due to it being an early morning session (which just doesn't suit me at all).
Guideline for the PP is 2k - 3. Would the shorter rest periods change this to 2k - 2 or thereabouts?
Paul V
I was somewhat slower than my last PP 8 x 500m, but I think this is partly due to having lost some fitness while on holidays (I'm not able to exercise as regularly as at home and I'm eating out a lot) and partly due to it being an early morning session (which just doesn't suit me at all).
Guideline for the PP is 2k - 3. Would the shorter rest periods change this to 2k - 2 or thereabouts?
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The Pete Plan
I was only 2k - 0.5 or thereabouts and there was no way I'd get 2k-2. 2k-1 might be the maximum target
Felton H
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Re: The Pete Plan
Paul I did the 8x500r2 at 1:37.3 and a 2k a couple weeks later at 1:38.9.
Good luck with the program. Sam will definitely force you out of your "comfort zone".
I made a lot of progress working with him in another group but in the last couple of months felt like I was reaching the point of overtraining and burn out. When I looked at my training diary I realized I've never had an "off season". Progress and PB's were both coming quick and it was tempting to keep pushing...so I did.
I've decided to embark on an aerobic base building program for a couple of months based on a lot of what's in this article. http://www.active.com/articles/aerobic- ... get-faster
Good luck with the program. Sam will definitely force you out of your "comfort zone".
I made a lot of progress working with him in another group but in the last couple of months felt like I was reaching the point of overtraining and burn out. When I looked at my training diary I realized I've never had an "off season". Progress and PB's were both coming quick and it was tempting to keep pushing...so I did.
I've decided to embark on an aerobic base building program for a couple of months based on a lot of what's in this article. http://www.active.com/articles/aerobic- ... get-faster
Dan | Age:48 | Ht: 186cm | Wt: 93kg
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Re: The Pete Plan
Aerobic base building program (following a 3-4 week off season with only light cross training) makes a lot of sense! Go slow to get faster is something I have seen work in practice.danfennell wrote:
I've decided to embark on an aerobic base building program for a couple of months based on a lot of what's in this article. http://www.active.com/articles/aerobic- ... get-faster
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- Paul Victory
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Re: The Pete Plan
Thanks folks. I feel a bit better about my 1:44.7 average for yesterday's session.
That article about base training is very interesting. I haven't really done any structured training since BRIC in early December and the last couple of weeks have been all over the place because of all the travelling I've been doing. So I felt that Sam's program might provide some much needed structure and, as it is based on only 4 sessions a week, should be just about manageable while I am travelling.
That article about base training is very interesting. I haven't really done any structured training since BRIC in early December and the last couple of weeks have been all over the place because of all the travelling I've been doing. So I felt that Sam's program might provide some much needed structure and, as it is based on only 4 sessions a week, should be just about manageable while I am travelling.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The Pete Plan
After reading these comments I feel a lot more positive about my base fitness. My 2k for the build up was only 1:40ish pace and that felt all out, but my 8x500m was 1:38.4 so I must be in a better place than I think I am. Nearly 2k -2.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
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Re: The Pete Plan
Paul, thats pretty good and probably equates to 1:42-3 with 3 mins rest.
I have had a cold for around 4 weeks now and have only been doing 3 days a week.
I tried the 4 x 1ks yesterday and having managed an avergae of 1:48.0 for these for my first attempt when I did the WP 6 months ago (and subsequently improving this to 1:45.7 in just over 8 weeks) I was distraught at only managing 1:49.3 yesterday very early in the gym
Attempting to up it to 4 sessions this week, still feel rubbish though
I hope you are enjoying NZ
I have had a cold for around 4 weeks now and have only been doing 3 days a week.
I tried the 4 x 1ks yesterday and having managed an avergae of 1:48.0 for these for my first attempt when I did the WP 6 months ago (and subsequently improving this to 1:45.7 in just over 8 weeks) I was distraught at only managing 1:49.3 yesterday very early in the gym
Attempting to up it to 4 sessions this week, still feel rubbish though
I hope you are enjoying NZ
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- Paul Victory
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Re: The Pete Plan
Thanks Alan.strider77 wrote:Paul, thats pretty good and probably equates to 1:42-3 with 3 mins rest.
I have had a cold for around 4 weeks now and have only been doing 3 days a week.
I tried the 4 x 1ks yesterday and having managed an avergae of 1:48.0 for these for my first attempt when I did the WP 6 months ago (and subsequently improving this to 1:45.7 in just over 8 weeks) I was distraught at only managing 1:49.3 yesterday very early in the gym
Attempting to up it to 4 sessions this week, still feel rubbish though
I hope you are enjoying NZ
Having a great time in NZ. Went for a long walk today - 19.4 kilometres across the Tongariro crossing. Didn't realise it involved climbing around 3000 feet, including a somewhat perilous descent where I managed to lose my footing and fall awkwardly, twisting my left knee in the process. Currently sitting with my leg elevated, an ice pack on my knee and a nice glass of Marlborough Sauvignon Blanc in my hand to help ease the pain.
No erging today and I'm hoping that at least I'll be able to do the Carole McNally memorial CTC on Sunday and possibly even continue on the FM programme if I recover in time.
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The Pete Plan
Paul Victory wrote:including a somewhat perilous descent where I managed to lose my footing and fall awkwardly, twisting my left knee in the process. Currently sitting with my leg elevated, an ice pack on my knee and a nice glass of Marlborough Sauvignon Blanc in my hand to help ease the pain.
Isn't this the second time you've injured yourself on your current holiday??? All this training is supposed to make you agile and graceful, Paul!
At least there's the wine...
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Re: The Pete Plan
Yes, I seem to be somewhat accident prone on this holiday.Draggon wrote:Paul Victory wrote:including a somewhat perilous descent where I managed to lose my footing and fall awkwardly, twisting my left knee in the process. Currently sitting with my leg elevated, an ice pack on my knee and a nice glass of Marlborough Sauvignon Blanc in my hand to help ease the pain.
Isn't this the second time you've injured yourself on your current holiday??? All this training is supposed to make you agile and graceful, Paul!
At least there's the wine...
In fairness, yesterday's trek was around 6 hours in very mixed terrain, with a lot of climbing and a couple of fairly hairy descents. I don't have a good head for heights, which didn't exactly help matters. My knee is a bit better today, but still quite sore and I definitely won't be able to erg for a while.
I'm hoping I'll have recovered enough by Monday morning to do the Carole McNally CTC (time parameters are 0:00 to 23:59 GMT on February 14th) as I haven't missed this particular challenge since it started and it's been a while since I've missed any CTCs. But it's looking doubtful at present.
Still, as you say, there's always the wine...
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The Pete Plan
Newbie question...since it's a CTC I assume it's open for all to participate? If so, could someone post some info on the main forum? I'm thinking others might miss it. It wouldn't have occurred to me to look for a one day CTC in the middle of a current CTC.Paul Victory wrote:
No erging today and I'm hoping that at least I'll be able to do the Carole McNally memorial CTC on Sunday and possibly even continue on the FM programme if I recover in time.
Paul V
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Re: The Pete Plan
Hi,
I've been following the regular Pete Plan aimed at improving one's 2K time, and have had great success in driving down my interval times and increasing my strength and aerobic capacity. In reality I'm more of a distance rower. I tried searching for "Pete Plan Marathon" but the FS website search engine tells me those terms are too common (and I don't have time to read through the hundreds of pages on this thread). Pete's blog has the Pete Plan 2007 which is geared toward a 5K, which may be closer to my goal of improving my 10K, half-, and full-marathon times. So two questions:
* Has anyone tried the Pete Plan 2007, and if so, what was your experience?
* Has anyone adapted the Pete Plan for distance rowers?
Thanks,
John B.
I've been following the regular Pete Plan aimed at improving one's 2K time, and have had great success in driving down my interval times and increasing my strength and aerobic capacity. In reality I'm more of a distance rower. I tried searching for "Pete Plan Marathon" but the FS website search engine tells me those terms are too common (and I don't have time to read through the hundreds of pages on this thread). Pete's blog has the Pete Plan 2007 which is geared toward a 5K, which may be closer to my goal of improving my 10K, half-, and full-marathon times. So two questions:
* Has anyone tried the Pete Plan 2007, and if so, what was your experience?
* Has anyone adapted the Pete Plan for distance rowers?
Thanks,
John B.
63, 5'8" lwt, C2 D PM5, started 1/2015, certified mileage nut but then I found hot yoga but then I hurt my shoulders but then I had surgery and now I can still row and do hot yoga yay!
- plummy
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Re: The Pete Plan
Hi John,
You might want to check out the Eddie Fletcher Marathon Plan. Eddie is a sports scientist and has helped many of the best rowers with critical pacing and rest plans. I'll try and fine a copy but someone else might have it to hand???
Plummy
You might want to check out the Eddie Fletcher Marathon Plan. Eddie is a sports scientist and has helped many of the best rowers with critical pacing and rest plans. I'll try and fine a copy but someone else might have it to hand???
Plummy
60 yrs old, 76kg, 5' 10"
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43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: The Pete Plan
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
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Re: The Pete Plan
Thank you Plummy and Grobi. I'm printing it out now. I'm just starting the third rep of the three-week Pete Plan, and will try a marathon at the end. Then I'll take up the distance training and see how much better I can get.
John B.
John B.
63, 5'8" lwt, C2 D PM5, started 1/2015, certified mileage nut but then I found hot yoga but then I hurt my shoulders but then I had surgery and now I can still row and do hot yoga yay!
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Re: The Pete Plan
If you are a distance guy, then I think that tailoring the Pete Plan is a really good idea. The short intervals are not going to do you much good on a Marathon or anything longer than a 2K. Last Fall, I did a 7 week modified version of the Pete Plan focused on longer distance pieces and set a PB for the Half Marathon. I basically did this...
- 3 steady sessions, but I did longer rows than 8K, generally between 15K and 20K (60 to 80 minutes)
- 1 set of long intervals
- 1 middle distance piece (5K, 6K, 10K)
- 1 long TT (60m, HM) at about 90% of max pace for that kind of piece.
Here is a link to the plan: https://quantifiedrowing.wordpress.com/ ... ning-plan/
It was the section from 11/16 to the end of December.
And just because I'm overly proud of it, Here is the link to the amazing HM: https://quantifiedrowing.wordpress.com/ ... best-time/
- 3 steady sessions, but I did longer rows than 8K, generally between 15K and 20K (60 to 80 minutes)
- 1 set of long intervals
- 1 middle distance piece (5K, 6K, 10K)
- 1 long TT (60m, HM) at about 90% of max pace for that kind of piece.
Here is a link to the plan: https://quantifiedrowing.wordpress.com/ ... ning-plan/
It was the section from 11/16 to the end of December.
And just because I'm overly proud of it, Here is the link to the amazing HM: https://quantifiedrowing.wordpress.com/ ... best-time/
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
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Re: The Pete Plan
Thanks Greg! That's an intense looking plan, with two workouts a day. Would you suggest any adaptations to the AM workout if I can only squeeze in one row a day?
John B.
John B.
63, 5'8" lwt, C2 D PM5, started 1/2015, certified mileage nut but then I found hot yoga but then I hurt my shoulders but then I had surgery and now I can still row and do hot yoga yay!
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Re: The Pete Plan
As I implemented it, I only managed to get the second session in maybe once a week or so. If you don't do the second session, then I would just try to pack in a few more minutes into the morning easy session.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
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Re: The Pete Plan
Hello all. Back on the rower, back on the Pete Plan
Aiming for weight loss (going well) and fitness. I am 6'3 HWT 52 with long history of rowing, but with some equally long gaps
My current 2K trial was 8:05.2, but that was the last 2K of a long pyramid so probably a little more in it for that. My best ever was 7:05.2 but got distracted by rowing a marathon and never get back to that pace
My base fitness is low so I am intermingling the PP sessions with longer slower rows as per the links above (go slower to get faster)
Will keep reporting in to keep me honest - I basically row out of my garage or if on the road out of random gyms on day passes
Aiming for weight loss (going well) and fitness. I am 6'3 HWT 52 with long history of rowing, but with some equally long gaps
My current 2K trial was 8:05.2, but that was the last 2K of a long pyramid so probably a little more in it for that. My best ever was 7:05.2 but got distracted by rowing a marathon and never get back to that pace
My base fitness is low so I am intermingling the PP sessions with longer slower rows as per the links above (go slower to get faster)
Will keep reporting in to keep me honest - I basically row out of my garage or if on the road out of random gyms on day passes
Mark, 52, 1.90m, was 125kg (on 12/1/2015), now 110kg having been briefly at 99kg in 2016
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
- plummy
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Re: The Pete Plan
Welcome back Mark - it's been a while!
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: The Pete Plan
Hey Plummy
It's good to be back
Today was a long slow row - did 4x5k - 3'r at 2:24 (120 watts). Then I cooled down with 1097m so I could call it a HM - strangely not significantly slower than my first attempt for a while last week, where I got into all sorts of discomfort by not having any breaks
My next PP is hard 10k - which I am hoping to do under 45'
It's good to be back
Today was a long slow row - did 4x5k - 3'r at 2:24 (120 watts). Then I cooled down with 1097m so I could call it a HM - strangely not significantly slower than my first attempt for a while last week, where I got into all sorts of discomfort by not having any breaks
My next PP is hard 10k - which I am hoping to do under 45'
Mark, 52, 1.90m, was 125kg (on 12/1/2015), now 110kg having been briefly at 99kg in 2016
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
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Re: The Pete Plan
difficult week with work so missed 10k. but did manage a 2x30' 2'r for 12700m as fat burning
did 4x1k 5'r this morning
4:04:8 HR 149
4:03.7 HR 154
4:02.5 HR 157
3:50.4 HR 172
Total 16:00.9 Split 2:00.1 => 2k @ 7:56.4 (SB = 8:05) so a bit of room
At 52 so HR at end must be close to max my Resting heart rate is low 60s sometimes lower often higher
did 4x1k 5'r this morning
4:04:8 HR 149
4:03.7 HR 154
4:02.5 HR 157
3:50.4 HR 172
Total 16:00.9 Split 2:00.1 => 2k @ 7:56.4 (SB = 8:05) so a bit of room
At 52 so HR at end must be close to max my Resting heart rate is low 60s sometimes lower often higher
Mark, 52, 1.90m, was 125kg (on 12/1/2015), now 110kg having been briefly at 99kg in 2016
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
Used to be this good (2007/8 Seasons)
Am now this good - (2017 Season)
- Paul Victory
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Re: The Pete Plan
Good session Mark, with a nice fast last. =D> =D> =D>
I wouldn't worry too much about HR. The 220 minus age formula is a very broad rule of thumb and there's a huge level of individual variation. I think my highest HR this year was 177 and I'm 11 years older than you.
Paul V
I wouldn't worry too much about HR. The 220 minus age formula is a very broad rule of thumb and there's a huge level of individual variation. I think my highest HR this year was 177 and I'm 11 years older than you.
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg