The Pete Plan etc

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Wolfmiester
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Re: The Pete Plan

Post by Wolfmiester »

Well done you 2!
My back is still not ready for any intensity after 1 month :evil:
Where's Iain, hope he's ok?
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JonT
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Re: The Pete Plan

Post by JonT »

Wolfmiester wrote: Tue Sep 22, 2020 6:55 am Where's Iain, hope he's ok?
I was thinking the same. Iain hasn't been on the forum for a month according to his forum profile. Speak to us Iain 😬
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stumpy
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Re: The Pete Plan

Post by stumpy »

Yes same here, Iain has been getting some great training and results very impressive in fact, hope your OK matey.
BPP
Still building the distance 7000m @ 2:32 target
35:26.3 7000m 2:31.8 r19 131ahr
Last 1500m r16 ehr143
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Re: The Pete Plan

Post by stumpy »

BPP
4x800m/2:00r target 2:13.0 fast last
800m wu
2:12.8 r26 139
2:12.8 r25 142
2:12.8 r25 146
2:09.7 r25 147 that's literally all I had.(forgot how to suffer).
1369m active rest
800m cd
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spidermac
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Re: The Pete Plan

Post by spidermac »

Hope u r back soon Wolfie. Stumpy good work beat your target. After a few days off 4x1k for me.
Last time - 1.49.7/33spm/160HR
Wup - 3k
Time Dist spm HR SPlit Prev
R1 - 03:39.0 1000 31 157 01:49.5 (1.49.8)
R2 - 03:38.6 1000 31 159 01:49.3 (1.49.6)
R3 - 03:38.1 1000 32 168 01:49.0 (1.49.6)
R4 - 03:36.5 1000 34 162 01:48.2 (1.49.7) :D
Tot 14:32.2 4000 31 161 01:49.0 (1.49.7)
CD - 2k
Felt fairly controlled till near the end of R3 when started to feel the legs tiring. A 0.7sec improvement on this session is good for me :D I`ll take it, also lower spm.
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Re: The Pete Plan

Post by spidermac »

Power strokes today 7x3mins. Drag set at 170 for first 6 sets & back to 120 for last set. Wout was 7x3minR90sec at varying spm starting at 2min@22+1min@24 then increasing till last set at normal drag & do 1min each@28;30;32spm. Last time was 1.52.3/25spm/160HR/Results below:
wup - 2k
Time Dist spm HR split Prev
03:00.0 785 23 151 01:54.6 (1.56.7) - 2min@22+1min@24
03:00.0 791 23 155 01:53.7 (1.54.3) - 2min@22+1min@24
03:00.0 813 25 161 01:50.7 (1.50.8) - 2min@24+1min@26
03:00.0 812 25 165 01:50.8 (1.50.0) - 2min@24+1min@26
03:00.0 816 26 163 01:50.2 (1.50.9) - 2min@24+1min@26
03:00.0 814 27 163 01:50.5 (1.52.6) - 1min@24+1min@26+1min@28
03:00.0 815 30 163 01:50.4 (1.51.2) - 1min@24+1min@26+1min@28
21:00.0 5645 25 160 01:51.6 (1.52.3) - 1min ea @28;30;32
CD - 2k
So didn`t blow the doors off this time as in R6 last time & managed a reasonable split on last round. A tuffy on the legs & the lungs!!! but a 0.7sec improvement & lower HR. :D
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Re: The Pete Plan

Post by spidermac »

Bit of a UT2 wout a la Eric murray. 4x8minR30s different spm.
Wup - 1k
Time Dist spm HR Split
08:00.0 1934 21 139 02:04.0 - 4min@20spm+4min@22spm
08:00.0 1942 22 141 02:03.5 - 4@20spm+2@22spm+2@24spm
08:00.0 1948 23 144 02:03.2 - 4@22spm+4@24spm
08:00.0 1956 25 148 02:02.6 - 2ea@22;24;26;28spm
32:00.0 7779 22 143 02:03.4
CD - 1k
Enjoyed this not too arduous tho on last set had to let HR drift a bit higher - can`t seem to keep HR down at 140 above about 24spm, but not too outrageous
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stumpy
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Re: The Pete Plan

Post by stumpy »

Good couple of sessions there Spider.
BPP WK5/3 7000m target 2:32.0 steady distance

34:59.0 2:29.9 r22 AHR 138 EHR 148

So a little faster than target but felt comfortable dispite the HR drift
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Re: The Pete Plan

Post by stumpy »

BPP Week5 /4 easy 20:00 target 2:33.0 r20

20:00.0 3919m 2:33.1 r21 129/135 HR easy session.
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Iain
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Re: The Pete Plan

Post by Iain »

Colin, good to see you back. Spider, thanks for keeping the thread going in my absence.

Still here. Must have had a low grade illness, HR way up for a couple of weeks starting 25 August so aborted online row and did LSD. Allowed myself to get out of the habit of training. HR even higher now, but I assume that is due to loss of fitness now. Spoilt record of all the challenges by failing the last week of the Dog Days of Summer and way behind now on Autumn Challenge. 12/9 wanted to do a waterfall, but despite adding the recommended 1S/week to the pace, wasn't going to finish the first interval, did a modest 2:07 5k, this was 2 weeks ago. Yesterday attempted 15' r3', 10' r2', 5'. Tried to hold 2:04, too ambitious, hit 96% of HRmax after just over 4'. Managed to hold 2:05 or better to the end of the 15' (2:04.2 R25 avg), but had to give up on the other intervals, did 2 5' after long rests (2:04 R26 and 2:01.3 R29). Will have a go at the CTC before the end of the month, but it will be at a pace from last March. Morale is don't just stop training whatever your body appears to be telling you!

- Iain
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Re: The Pete Plan

Post by JonT »

Iain wrote: Sat Sep 26, 2020 9:17 pm
Still here. Must have had a low grade illness, HR way up for a couple of weeks starting 25 August so aborted online row and did LSD. Allowed myself to get out of the habit of training.

- Iain
Good to see you back Iain and sorry to hear you have been under the weather. I'm sure the form will return, but it sounds like you will have to be careful and not push things too much at first.
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Re: The Pete Plan

Post by stumpy »

Thanks Iain the line we walk is a fine one, but good to see your return.

Today's session is 2x10:00 /r2:00 target 2:31

20:00.0 / 4290m / 2:19.8 /r23 /142
10:00.0 / 2144m / 2:19.9 /r23 / 138
10:00.0 / 2146m / 2:19.7 /r23 / 145

2:31 split felt just too easy today, this was still an easy week thou, next week looks like things may be harder as the negative splitting comes into play
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Re: The Pete Plan

Post by stumpy »

Monday rest day 4 mins hard for the indoor rowers league 997m
2x1000m WU/CD

Tuesday BPP 7500m target 2:31
37:44.0 7500m 2:30.9 r22 129/140 HR
Quite pleased with those two sessions
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Re: The Pete Plan

Post by stumpy »

BPP 3x2000m r4:00 target 2:25.0
9:29.0 2000m 2:22.2 r24 134 HR, again felt too easy
9:28.1 2000m 2:22.0 r23 146 HR,
8:54.0 2000m 2:13.5 r24 145 HR, well that got me blowing a bit.

2:19.2 ave
Last edited by stumpy on Wed Sep 30, 2020 9:02 pm, edited 1 time in total.
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Re: The Pete Plan

Post by Iain »

CTC today as last chance. Trying to beat 2:07 done with slow start 2 week's before. Result:

Time Distnc Rate Pace Comment
4:07.7 1,000 23 02:03.8 Started sub 2:02
4:08.8 1,000 24 02:04.4 Struggling by end
4:09.9 1,000 24 02:05.0 2:05's at 25SPM struggle
4:08.2 1,000 25 02:04.1 Second wind
3:58.3 1,000 28 01:59.2 Pushed 740M sprinted 250M
20:32.9 5000 24.8 02:03.3 Matched pace of May 6k.

At beginning of month hoped to beat Jan's 2:01.3 and try and close on 20', month with little rowing and with end of a cold, happy with this. Hit 94%+ of HRmax from 7 min in, 99% at end, so nothing in hand!
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Re: The Pete Plan

Post by spidermac »

Good to see u back Iain. Missed too many days off the erg recently. Decided 30minR20 with HR cap.
Lat time - 2.05.1/20spm/138HR
wup - 1k
Time Dist Spm HR SPlit Prev
06:00.0 1415 20 137 02:05.0 (2.05.1)
06:00.0 1444 20 139 02:04.6 (2.04.5)
06:00.0 1430 20 142 02:05.0 (2.04.7)
06:00.0 1415 20 144 02:05.2 (2.05.1)
06:00.0 1406 20 143 02:05.6 (2.05.7)
30:00.0 7190 20 141 02:05.1 (2.05.1)
CD - 1k
Same average split but higher HR mmmmm! Not great. :evil:
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Re: The Pete Plan

Post by spidermac »

Waterfall today. Last time - 1.55.3/28/164HR
Wup - 2k
Time Dist spm HR Split Prev
11:32.6 3000 28 152 01:55.4 (1.55.7)
09:34.4 2500 29 159 01:54.8 (1.55.4)
07:34.8 2000 30 162 01:53.7 (1.54.7) - :D
28:41.9 7500 28 157 01:54.7 (1.55.3)
CD - 2k
So for once enjoyed this session felt fairly controlled - started getting tuff at end of R2 as normal. A 0.6sec improvement & much lower HR, a contrast to yesterdays effort.
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stumpy
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Re: The Pete Plan

Post by stumpy »

Hi guys good sessions going on, Iain you were really working hard for the CTC judging by that HR
Talking about the CTC I decided to swop out the 7500m distance today for the 30:00 rowed a pretty even pace to come home in
30:00 6301m 2:22.8 r23 141/150 HR
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Re: The Pete Plan

Post by stumpy »

BPP
Decided to repeat yesterdays session just for a comparison
30:00 6303m 2:22.7 r22 142/148 HR
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Re: The Pete Plan

Post by stumpy »

BPP
Sunday rest day,
Monday 6x500m r2:00 target 2:10.8 with a fast last,
3000m 13:00.7 2:10.1 r25 139/149 HR all on target with a 2:07.9 last.
1475m active rest
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Re: The Pete Plan

Post by spidermac »

Some good sessions there Stumpy, unlike myself!!! Today was going to be 8x500 but after 1st 500 knew the legs were not there :evil: so changed to latest EM wout on asensei - 4x10minR60s at various spm.
Think my UT1 should be 80% of HRR +RHR which is (172-52)x0.8 +52= 96+52 = 148 so used this as HR cap.
Wup - 3k
Time Dist spm HR Split
10:00.0 2396 21 146 02:05.2 - 5min@20+5min@22spm
10:00.0 2405 21 143 02:04.7 - 2min@ 20/22/20/22/20spm
10:00.0 2416 22 144 02:04.1 - 2min@20/22/24/22/20spm
10:00.0 2434 22 145 02:03.2 - 2min@20/22/24/26/20spm
40:00.0 9651 21 144 02:04.3
CD - 1k
Interesting that the final interval was the fastest but lower HR than the first one!!! Happy to get a wout done!!!
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Re: The Pete Plan

Post by stumpy »

Good session there Spider, it's all down to the s/rate matey :?:
I wouldn't worry about it to much your drift or lack of it is only a good thing just wish mine was simular.
Today for me.
BPP 8000m target 2:31.0 then neg split the 2nd half
39:59.9 8000m 2:29.9 r22 130/145 HR
I'm quite excited today just ordered myself an Ebike my good wife said OK so after about 10 seconds the deed was done :lol:
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Re: The Pete Plan

Post by spidermac »

Crankin out the sessions Stumpers!!! Decided on an hour of power ( hopefully!!). :lol:
Last one was a few months ago & did 14667m/2.02.7/23spm/157HR.
Wup - 1k
Time Dist spm HR split prev
10:00.0 2453 25 147 02:02.2 (2.03.8)
10:00.0 2465 25 150 02:01.7 (2.03.2)
10:00.0 2483 24 157 02:00.8 (2.03.2)
10:00.0 2489 24 161 02:00.5 (2.02.9)
10:00.0 2494 25 162 02:00.2 (2.02.3)
10:00.0 2514 27 165 01:59.3 (2.00.8) - wee sprint at the end. Emptied the tank. :D
01:00:00 14896 24 157 02:00.8 (2.02.7)
CD - 2k
So 229m increase & 1.9sec improvement on split - happy days. Felt controlled up to the 40min mark then had to dig in.Happy with the pacing was pretty much on the limit for now. Hopefully back over 15k in the near future!!!
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Re: The Pete Plan

Post by Caratacus »

Time to get back on the plan, I think

8x500m 3:30r

14:03.9 4000 1:45.4 34

Picked the pace pretty well as I was pretty even through all 8 splits and didn't even have a sprint finish in me. Rowing twice a week at the moment so planning on one Pete Plan session per week with the other a long low rate piece or CTC
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Re: The Pete Plan

Post by Iain »

Well done at continuing to keep the sessions going and beating target Colin.

Spider, great waterfall and hour

Felton, great to have you on board and good start.

Still have a bit of a cold, but felt much better today, so did my online session. 3x(12x30S r30S)r3min. Decided to start at 1:55 and see if I can push it from there.

Time Distnc Rate Pace - Comment
06:00 1,586 32.7 01:53.5 - By 5th taking 3-4 strokes to hit pace, slower last
06:00 1,593 34.3 01:53.0 - Pushing rating, 1:51 last R36
06:00 1,608 36.8 01:51.9 - R36 by 3rd interval, only 9th slower than preceding, 142M R44 last.
18:00 4,787 34.6 01:52.8
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