The Pete Plan

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

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Iain
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Re: The Pete Plan

Post by Iain » Tue Nov 13, 2018 10:34 pm

Waterfall for me today. 2:06.6 last time, but 2:06.3 set as 2015 SB.

Time Distance Rating Pace
12:35.3 3,000 23 02:05.9
10:28.5 2,500 23 02:05.7
08:12.6 2,000 25 02:03.1

31:16.4 7,500 23.5 2:05.1

So to my pleasant surprise 1.5S improvement.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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MaxMacLaren1
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Re: The Pete Plan

Post by MaxMacLaren1 » Wed Nov 14, 2018 9:40 am

Iain, Great session and well done on 3 year PB.
Max

Male, 52yrs, 83kg, 181cm
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Re: The Pete Plan

Post by plummy » Thu Nov 29, 2018 9:55 pm

In an effort to stop just knocking out a bunch of metres (30 mins/10k etc) and with me probably entering EIRC one more time I thought I'd jump back on this "for a change of scenery". It won't be true PP, just my abridged version of it. Tonight's re-introduction (after 600 miles driving plus many meetings in the last 2 days) was a 4 x 1500m r4

5:54.0 - 1:58.0 (bang on my "safe" target)
5:53.3 - 1:57.7 (darn, now I'm going to have to neg split this)
5:50.9 - 1:56.9 (the last one's gonna hurt a bit)
5:44.7 - 1:54.9 (not quite as bad as I thought to be honest)
23:22.9 total time - 1:56.9 average / 500m
56 yrs old, 71kg, 5' 10"
37Mm metres rowed - so slowing down a lot now!
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Iain
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Re: The Pete Plan

Post by Iain » Fri Nov 30, 2018 9:51 am

Great start Plummy, SB 5k pace after a hard couple of days. Not sure I will ever get back down to these paces again!

4x1k for me. I knew the 1:59.5 would be my hardest target since restarting rowing.

Time Distance Rating Pace
03:58.7 1,000 27 01:59.4
03:58.6 1,000 27 01:59.3
03:57.7 1,000 28 01:58.9
03:55.9 1,000 28 01:58.0
15:50.9 4,000 27.5 01:58.9

Happy to neg split with the 0.6S improvement. But final interval behind with 200M to go and struggling to maintain averge pace, but found a bit of a sprint (although slower than the last interval last time). Also noted that my rating was a bit lower than last time, so getting a bit stronger if not fitter with my infrequest training!
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Iain
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Re: The Pete Plan

Post by Iain » Mon Dec 03, 2018 10:33 pm

4x2k for this evening: Target 2:05.6

Time Distance Rating Pace
08:22.2 2,000 23 02:05.5
08:21.9 2,000 23 02:05.5
08:19.6 2,000 23 02:04.9
08:08.8 2,000 25 02:02.2
33:12.5 8,000 23.5 02:04.5

So 1.1S faster and again slightly lower rating. Moore than happy especialy as second felt really hard and wasn't sure I could neg split from there, but found second wind.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Iain
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Re: The Pete Plan

Post by Iain » Thu Dec 06, 2018 9:02 pm

Hour of power for me, Wanted to break 2:12:

Time Distance Rating Pace
10:00 2,287 21 02:11.2
10:00 2,281 21 02:11.5
10:00 2,287 20 02:11.2
10:00 2,288 20 02:11.1
10:00 2,295 21 02:10.7
10:00 2,373 24 02:06.4
1:00 13,811 21.2 2:10.3

More than happy, 29 Nonathlon points and only 0.2S/500m slower than 10k, I guess I will have to revisit that once I have done this month's challenges! Note to self, must concentrate on rating up on pieces!
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Iain
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Re: The Pete Plan

Post by Iain » Mon Dec 31, 2018 2:26 pm

Far too long without rowing. Left myself 4 days to do both challenges then had a migraine! So feeling a bit woozy still tried on 29th to do the CTC. HD after 13 mins. Did the remaining 17 mins a little slower after a break to make a reasonable workout. Then took a day off leaving both for today. Expected to be doing 7100 or so so put in 7200m with 1000m intervals. Plan to hold 2:06-2:07 for 4000m then give it what I had winding up to an all out sprint to 5000m then try and keep going as I could to get my breath back. Then push for another sprint finish over the last minute of the 30' noting the average pace in the final interval as it turned 30' before floundering as best I could to the end. Result:

Time Distance Rating Pace
04:11.7 1000 24 02:05.9
04:11.2 1000 23 02:05.6
04:12.2 1000 23 02:06.1
04:09.0 1000 24 02:04.5
04:02.9 1000 26 02:01.5 - 20:47.0 5k IRL
04:21.8 1000 22 02:10.9
04:14.2 1000 23 02:07.1
00:46.6 200 32 01:56.5 - crossed 30' on 1:57.3 for 7157m for CTC
30:09.6 7200 23.8 2:05.7

Faster than I had expected. Could have done a quicker CTC, but actually the focus on the 5k helped keep the H/D demons away when my arm went numb less than 3000m in. Particularly pleased with the lower 4th split after struggling in the 3rd.6th was as desperate as I had expected, gasping for air and for a while not being able to pull faster than 2:16 pace, but pushed to 6k (actually average was quicker) that set me up for the 7th at a reasonable 2:08-9 for most and started pushing for home with 700m left. Would have been disappointed with those scores 3 weeks ago, but given Christmas excesses and only 3rd session in 3.5 weeks reasonably happy. Trouble is knowin the pace to jump back into the PP at!

PS also 54 Nonathlon points as first all out 5k this season, SB for 30' and better pacefor the 6k as well.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Iain
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Re: The Pete Plan

Post by Iain » Mon Jan 07, 2019 11:49 pm

5x1.5 for me today. 2:05.7 last time. despite a much quicker waterfall started on this as it is so long since I have done any intervals:

06:17.0 1,500 24 02:05.7
06:16.7 1,500 24 02:05.6
06:16.4 1,500 24 02:05.5
06:14.3 1,500 24 02:04.8
06:04.6 1,500 26 02:01.5
31:09.0 7,500 24.4 02:04.6

So 1.1S knocked off at slightly lower rating and more difference on final interval than last time. Gives some hope I might make the other long intervals!
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Davidba
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Re: The Pete Plan

Post by Davidba » Tue Sep 03, 2019 10:48 am

Back on the erg and back on the forum for motivation! Messed about with the Pete Plan for a while in 2017 when I started rowing but have only been doing a combination of erging/running since to maintain fitness, nothing structured (since late '17). Pete Plan commenced last night. 8x500 @ 1.36.1 (best was 1.34 odd in 2017). Previous PBs were 2K: 6:36 5k: 17:15. Want to see what I can do at nearly 36!

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Re: The Pete Plan

Post by Davidba » Wed Sep 04, 2019 10:10 pm

Tues: Massage. No training.
Wed: 30mins steady @ 1:56.4/500, 22 spm

This will be my version of the PP as I dont have time for 6 sessions a week (will prob be 4 to 5 depending on how things go).

MaxMacLaren1
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Re: The Pete Plan

Post by MaxMacLaren1 » Thu Sep 05, 2019 5:12 pm

Davidba wrote:
Tue Sep 03, 2019 10:48 am
Pete Plan commenced last night. 8x500 @ 1.36.1 (best was 1.34 odd in 2017).
David, That's a very impressive return!
Max

Male, 52yrs, 83kg, 181cm
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Davidba
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Re: The Pete Plan

Post by Davidba » Thu Sep 05, 2019 9:32 pm

PP Week 1

5x1500 m (5R)
1) 1.44.8 / 27 spm
2) 1.44.7 / 27 spm
3) 1.44.7 / 28 spm
4) 1.44.6 / 28 spm
5) 1.42.9 / 29 spm

1.44.3 av

Davidba
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Re: The Pete Plan

Post by Davidba » Thu Sep 05, 2019 9:36 pm

MaxMacLaren1 wrote:
Thu Sep 05, 2019 5:12 pm
Davidba wrote:
Tue Sep 03, 2019 10:48 am
Pete Plan commenced last night. 8x500 @ 1.36.1 (best was 1.34 odd in 2017).
David, That's a very impressive return!
Thanks. I was happy enough with that. I have been keeping fit but just not been doing anything structured. I didn't know where I'd be with it and averaged 1.34.7 and 1.34.6 for the 4th and 5th interval. Faded massively in the last 3. Was wrecked afterwards. Just did 5x1500 and feeling grand. I'm comparatively very poor at shorter efforts though, as I was when I was cycling.

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