The Pete Plan etc

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Kevinhorne44
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Re: The Pete Plan

Post by Kevinhorne44 »

Ouch Steve 😳 but heading to the dark side sounds drastic 😂 I hate running. GWS.

Jon I looked at Ergzone. My tech brain didn't except it 🙈 Ergdata does crash from time to time.
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Re: The Pete Plan

Post by Iain »

Steve, sorry to hear it, hope it recovers soon. Can't imagine walking on a treadmill for more than a C/D. Spider, good session, looks like a sensible restart pace. The difficulty now is knowing what to pace subsequent sessions at. Perhaps CTC at average of that?

Jon, interesting session, how hard was that supposed to be? Looks like middling to me as even with my lack of strength I would hope to be able to beat those paces with the given rates, but would be into AT territory. Also I think your 2k target was a bit light as it is slower than me at the moment and you are a couple of S/500 faster!

Hope to be back rowing tomorrow.

- Iain
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Re: The Pete Plan

Post by JonT »

Iain wrote: Fri Feb 05, 2021 8:06 am Jon, interesting session, how hard was that supposed to be? Looks like middling to me as even with my lack of strength I would hope to be able to beat those paces with the given rates, but would be into AT territory. Also I think your 2k target was a bit light as it is slower than me at the moment and you are a couple of S/500 faster!
Like you, I read this as a "middling" session. I have been doing a lot of UT2, but after a day at work I didn't feel like something flat out, and I fancied a bit of variety. I enjoyed the session because it was a bit different and made me concentrate for the entire session. I did try to hit the required pace, but at those ratings I was consistently faster than target, which forces me to agree that my 2K SB is a bit soft. That's good news given the IRL is 2k this month!

I have been doing the Sunday Zoom Ergos session with Dave Gillard and that has worked wonders for making me really focus on my form. A lot more focus on posture, stroke length, relaxed shoulders, pressure through the balls of my feet etc has made a huge difference to my understanding of what is going on in my stroke. I am definitely improving technically as a result, of course the fitness needs to follow!
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Re: The Pete Plan

Post by Ian Bee »

JonT wrote:A double training first for me today. I had a go at using Ergzone and I also did the Fitness Matters Workout of the Week.

For those of you who do regular structures workouts I highly recommend Ergzone.
Ergzone is a godsend for the Fletcher plan - great work here with the Pete Plan though.

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Re: The Pete Plan

Post by spidermac »

Bad luck Wolfie hope u heal fast.
Today for me 40min Lvl 4. Sequences - 196/200/196/200. Thought about 60mins but would have to lower the stroke count - maybe next time!!
wup - 1k
Time Dist spm HR Split
10:00.0 2425 20 138 02:03.7
10:00.0 2449 20 155 02:02.4
10:00.0 2423 20 152 02:03.8
10:00.0 2449 20 162 02:02.4
40:00.0 9743 20 151 02:03.1
CD - 2k
Sweaty & legs definitely felt this one. Struggled a bit to hold split on 24spm at 1.55.
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Re: The Pete Plan

Post by Wolfmiester »

Ian Bee! Good to see you posting again, I for one have missed you on the forum (see you have done plenty of meters though) =D>
Spidey I have no idea where the R24 is in that piece!! :lol:

Well, although my finger is well and truly out of action I kept thinking that I was in danger of losing all the recent gains if I stopped for a few days...
Yesterday's 10 min warm up was uncomfortable, so I stopped there. But today a 5 min wu felt ok with the pinkie off the handle, so I thought I'd give the 5x1500/5r a go.
1st time was 1:53.3 which you all told me was soft :lol: , so I started at 1:53.0
1 - 1:52.9/26 finger not really holding me back at all, good news
2 - 1:52.9/25 hm, this is surprisingly comfortable
3 - 1:52.9/26 definitely in a grove pace/sr wise. A realisation that R25/6 is a nice place to be is a big plus, first time for years.
4 - 1:52.4/27 need to bring the split down a bit now
5 - 1:49.8/28 nice final rep, pushed but not all out
ave 1:52.2
All in all I think the two easy days meant it was a taper of sorts, so today's work sort of fell in to place.
Thoroughly enjoyed it and glad I was obstinate enough to try it. :fsgrin:
Have a good weekend all (Spidey, Calcutta cup tomorrow ;-) )
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Re: The Pete Plan

Post by spidermac »

Good sessh Wolfie =D> , finally trying a bit harder :lol: :lol: I will be watching the rugby but going by Scotlands record down there not very optimistic!! :( You are not a wolverine plan aficianado then :lol: - 200 sequence is 4min@18:3@20:2min@22 & 1min @24.
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Re: The Pete Plan

Post by Iain »

Spider, I always struggled on L4, particularly with MC stating that going faster than target was as bad as going slower! I can manage R16 (mainly), R18, R20 & R24, but settling to R22 which only coincides with seconds twice a min meant that I couldn't control the pace. Also, as I tire my pace becomes more erratic and adjusting pace without changing rating was just too much for my oxygen deprived brain to cope with.

Wolfie, great session, 1.1S improvement in 3 weeks at your pace is impressive.

Ian great to see you back posting. Not the kind of session I have ever done as my HR isn't kept down at R20-24 despite some people claiming rating can be used as a proxy for training zones. Slightly surprised in Fletcher's suggested sessions has he claims a full day's rest required after a 30R20, so this would definitely NOT be a recovery session for him!

After a week of little sleep and no rowing, yesterday I foolishly tried the CTC. H/D towards beginning of the second interval, thought I would do the session I had intended (6x1:30,3:30r0)r3', my bete noir from online sessions, didn't even get to the end of the first! So got head together on a 30 min recovery and did a strength session. 0.4S slower than last time, but that was at 3/4 of the DF and tired, so I think reasonable. I thought that the CTC had fallen apart due to too high a rating (finished first at R29 when had hoped for R26 and usually have to up rating in later intervals). On analysis, R27 that I averaged was to be expected and SPI where I would have expected it. Without knowing this, decided to do a couple of longer "low" rating pieces. Did 500m at R24 (SPI 8.4, ahead of what is required for R26 1:58 of 8.2), then 5' at 1:59 R22. On reflection I may actually just try and settle into R27 in the hope that I can maintain it rather than push too hard and tire as I did on this attempt.

Details of the strength session in the strength thread.

- Iain
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Re: The Pete Plan

Post by spidermac »

Welcome Mr Bee the more the merrier. Wolfie - commiserations. What happened was that the England B team?? :lol: :lol:
Iain well done for salvaging a session, =D> I usually just stop & reset the next day as in my case it is usually my head that isn`t right rather than physical!!! To get a good CTC result don`t think a week of little sleep & no rowing is good prep :D :D lol. Re the Lvl4`s I am not doing the Wolverine plan but find the Lvl4`s good to break up long rows & I use them as a bit of leg training rather than stick to MC`s pacing, so if I can go over reccomended paces then I am happy.
Scheduled to do speed pyramid but decided to try Iains 5x750m R3.30 as Have the same opinion about the short intervals. Pacing was the question, decided to start about 1.47/48 & see how it went.
Wup - 2k
Time Dist spm HR Split
02:41.4 750 32 160 01:47.6
02:41.0 750 32 163 01:47.3 - felt tuff HR in rest not coming down much!!
02:40.8 750 32 164 01:47.2 - just managed to -ve split :shock:
02:40.2 750 34 165 01:46.8 - lowered drf slightly but think this was too fast.
02:40.9 750 36 161 01:47.2 - suffered for last interval, in the tunnel for last 200m, technique disappearing!!! :(
13:24.4 3750 33 162 01:47.2 -
CD - 2k
So that was HARD. :shock: Got a slight 2k cough at the end. Blew up on the last round but felt overall a good session, think I prefer the pyramid!!!! :lol: :lol:
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Re: The Pete Plan

Post by Iain »

Nice session Spider, your legs must have suffered on 4th to require 2SPM for 0...4S/500m increase. Not surprised the last wasn't quicker, but hardly a disaster, your equal second quickest!I wish I could say it grows on you, but it doesn't :fsbgrin: . I do think it is better training and a good halfway to the dreaded 4x1k.
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Re: The Pete Plan

Post by JonT »

I had my first real foray into very low ratings yesterday with a big focus on form and technique. I just wanted to see how much power I could generate with a lot of concentration, and ignoring HR but not blowing up. I really enjoyed this one. I would never have dreamt of rowing like this 12 months ago when I just used to thrash through everything in a pretty random manner.

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Re: The Pete Plan

Post by Iain »

Impressive improvement at the end, I was overjoyed at 9.4 SPI on Saturday for 5 min and here you are finishing at >10.
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Re: The Pete Plan

Post by spidermac »

Just another 30minR20 HR capped row today.
wup - 1k
Time Dist spm HR Split Prev
06:00.0 1452 20 138 02:03.9 (2.04.3)
06:00.0 1452 20 146 02:03.9 (2.04.3)
06:00.0 1442 20 147 02:04.8 (2.04.3)
06:00.0 1434 20 147 02:05.5 (2.05.0)
06:00.0 1424 20 148 02:06.4 (2.05.6)
30:00.0 7201 20 145 02:04.9 (2.04.7)
CD-2k
Probably went a bit too hard in first 12mins & paid later on to keep HR cap, but still an OK wout.
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Re: The Pete Plan

Post by JonT »

Iain wrote:Impressive improvement at the end, I was overjoyed at 9.4 SPI on Saturday for 5 min and here you are finishing at >10.
Thanks Iain. I had to look SPI up, it isn’t really something I have ever come across or thought about. All the focus on technique seems to be giving me a far more effective stroke, my problem now is actually taming it. As an example, doing the CTC today, if I really focussed on contact at the catch, good posture, control and timing at the hip, shoulder position and snap etc, my pace soared by 3-5 seconds per 500, which just wasn’t going to be sustainable. So there is still a way to go for me to combine good technique with controlled pace.

The other “interesting” thing that is happening to me is that my legs are collapsing way before my lungs. It used to be on a hard session that I ended up generally exhausted, now my quads surrender way before anything else. This may just be improved cardio performance after a lot of UT2 work.


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Re: The Pete Plan

Post by Iain »

If you are rowing with a stronger stroke and lower rating it will take more out of your legs and less from your CV system, so not surprised. As I understand it UT2 work improves peripheral system (more capilliaries and more red blood cells), but doesn't effect performance of breathing or lungs, that is from the faster sessions. I* would suggest that you will do better if you raise the rating a bit then you may go even faster, your great row today already puts you out of reach for me 'though.
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Re: The Pete Plan

Post by Wolfmiester »

Hey, nice and busy! 8)
JT, low rate works! ;-) I've downloaded Ergzone, but can't yet connect the PM5 to it :roll:

PP RND 2 WK 2 Day 1 - Speed Pyramid you all love avoiding :lol: (I can see your point though)
Don't have all the details to hand (must work out how to post a pic again) but 1st time ave was 1:44.8 (with a flat pace approach)
So set off slightly quicker thinking I could use the 750s/1k to slow down a bit.
I did, but only a little (1:44.5)
End result was 13:52.2 / 1:44.0 and tired legs. No erg cough as yet, so I'm with Jon with some room to improve on leg strength before stressing the cardio.
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Re: The Pete Plan

Post by JonT »

Wolfmiester wrote:Hey, nice and busy! 8)
JT, low rate works! ;-) I've downloaded Ergzone, but can't yet connect the PM5 to it :roll:
To connect to PM5 just set the PM5 to “Connect” mode, start a predefined workout in Ergzone and click on “Scan for PM5” at the bottom of the screen. It will take over the PM5 at that point so make sure any other things you want to do on it (eg connect heart monitor, check DF) have already been done.

The scan button is at the bottom of the screenshot below. Image


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Re: The Pete Plan

Post by Ian Bee »

I found Ergzone needed location services on, and nothing else running, in order to function. It seems quite picky.

Anyway, a second sneaky Fletcher set for comparison. Working through a easy month to bed myself in.... Looking for a little improvement in UT2 heart rate levels.

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Re: The Pete Plan

Post by Iain »

Nice consistent rowing Ian, I would kill to be able to keep my HR down to those levels. How hard (RPE) would you say you were going? Even on moderate I would have been in high and low 80s as % max for that session, I just can't keep my HR down above R18.

- Iain
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Re: The Pete Plan

Post by Ian Bee »

Thanks Iain.

I'm not hugely familiar with RPE levels (Google is only so helpful), so I'd tentatively say this was a lower end workout: talking is fairly easy, not sweating and I was zoning out to a film (History of Future Folk.....). The rates are based around a 2k time quite some way off my best.

I don't hold much to the % heart rate displayed for my set up. My monitor (a wahoo arm strap) could well be under reading, so I judge in relative performance, week after week.

I'm aiming for a marathon time in a few months of under 3hre, so we'll see how that goes

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Re: The Pete Plan

Post by spidermac »

JonT you have hit the eternal conundrum in rowing what balance of leg power to lung power at each distance is optimal? ( hint different for everyone!!!). #-o Wolfie - taking the easy option eh - speed pyramid!!!! :lol: :lol: Ian Bee - targeting a marathon - well impressed. ^O^ Iain surely your HR climbing at 18spm is down to pace?? #-o
Central heating went on the blink yesterday ( perfect timing last night was the coldest night of the year here!!) :shock: . So wanted to do something to warm up - power strokes fitted the bill. 7x3minsR90s. First 6 sets at DRF 170;last set at 120.
Wup - 3k
Time Dist Spm HR SPlit Prev
03:00.0 788 23 154 01:54.2 (1.54.6) - 2min@22spm+1min@24spm
03:00.0 792 23 160 01:53.6 (1.53.7) - as above
03:00.0 807 25 160 01:51.5 (1.50.7) - 2min@24+1min@26
03:00.0 810 25 0 01:51.1 (1.50.8) - as above
03:00.0 814 26 165 01:50.5 (1.50.2) - 1min ea@24/26/28
03:00.0 813 26 163 01:50.7 (1.50.5) - as above
03:00.0 815 31 165 01:50.4 (1.50.4) - 1min ea @28/30/32
21:00.0 5637 25 161 01:51.7 (1.51.6)
CD - 2k
Definitely feel warm. :lol: Legs started to tire in R6 but happy to be close to last average at 3rd day on.
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Re: The Pete Plan

Post by wojtek »

Hi Peeps,

Thinking of starting the Pete Plan again in order to attack the sub 7 minutes in July, just before my 50th (19th July).

Last night I got my first real indication of where I am regarding the 2000m, with a pace of 1:59.6 and time of 7:56.8.

In your opinions do you think this is a realistic goal? I am thinking of just putting distance, going for some standard distances, doing the Concept 2 Feb challenge, and starting the Pete Plan in March.

What do you think? Or should I start the Pete Plan now?

Woj
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Re: The Pete Plan

Post by Iain »

I think in that time you might be able to get within 20S or so of your potential, so do you think long term you will be able to row 6:40 eventually? My thoughts on PP are well known. I started it straight away at a 2:15 pace for 4 x 2k. If you are conservative in your initial pacing (that 4x2k I was more concerned with doing 8k at a reasonable pace, rating was R20.2 average and fastest 2:11.8. 6 months later I managed 2:04.5 still only R23.5 average. So I knocked 10S/500m off in a little bit more time than you have. I only had 5kg to lose and was a little older. Presumably you could have gone faster than that on a standalone 2k, so don't need to do much more than I did, just depends what state of fitness you were in relative to me then! 7 cycles of PP are achievable if you stick to the target for all but the last intervals given the early improvements possible, but don't try and get there too fast or the targets will become impediments. That said, the heavy lifting will be done with long slow rows, so if you don't have time for at least 2 long rows per week, might be better to follow your current plan.

Best of luck whatever you decide.

- Iain
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Re: The Pete Plan

Post by Wolfmiester »

Hi Woj,
Great goal to have 👍🏼
It seems a tall order, but the answer is that really we won’t know unless you try it.
As Iain wisely says, as always, try not to look for big gains at the beginning. Keep it ticking along, and you must get your long steady rows in to build the base.
A possible suggestion, start the PP at any stage with the 2k on/near your bday as the target. Don’t get too fixated on sub 7. Sub 7 would be nice, but if not achieved on the day, just carry on building on the successes for another attempt later on. E.g. if you pull 7:10 or 7:05 it would still be a great improvement from January, so not a failure.
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Re: The Pete Plan

Post by spidermac »

Woj agree with the guys above - 1min increase in 6months seems a big gap but I don`t know your rowing history - maybe you were a sub6 man!!!. As said above a conservative approach pays dividends if you want to do multiple rounds of the PP ( note I rarely follow my own advice!! :lol: ) I also have the same goal of getting sub 7 again but not sure if my other interests will get in the way!!!.
Was going to go skiing on local hills today but complete traffic chaos :evil: - bus sliding backwards downhill & cars sideways across the road. We have winter tyres but not much use when cars & buses block the road!!! SO back home & decided to do a session on the erg even tho 4th day on. Went for a 60min HR capped row (148) at free rate.
Wup - 1k
Time DIst spm HR Split Prev
10:00.0 2459 25 145 02:02.0 (2.06.2/140HR)
10:00.0 2427 24 147 02:03.6 (2.05.8/147HR)
10:00.0 2406 23 148 02:04.6 (2.06.8/148HR)
10:00.0 2374 23 148 02:06.3 (2.07.8/147HR)
10:00.0 2363 23 148 02:06.9 (2.08.4/149HR)
10:00.0 2366 24 148 02:06.7 (2.08.4/148HR)
01:00:00 14393 23 147 02:05.0 (2.07.2/146HR)
CD - 2k
Well a very pleasant surprise. :D Did this wout on 17/01/2021 & that was best result since my comeback, so a 2.2sec improvement was not on my horizon!!!!
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