The Pete Plan etc

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Re: The Pete Plan etc

Post by spidermac »

Sprint day - 10x 1min on/1min off.
wup - 3k
Time dist spm HR split prev
01:00.0 285 34 153 01:44.2 (1.44.5)
01:00.0 289 34 151 01:43.8 ( 1.43.8)
01:00.0 290 34 151 01:43.4 ( 1.43.4)
01:00.0 291 35 150 01:43.0 (1.43.0)
01:00.0 292 35 155 01:42.7 (1.42.7)
01:00.0 293 35 148 01:42.3 (1.42.3)
01:00.0 294 36 0 01:42.0 (1.42.0)
01:00.0 295 37 163 01:41.6 (1.41.3)
01:00.0 296 37 163 01:41.3 (1.41.0)
01:00.0 296 40 163 01:41.3 (1.39.6)
10:00.0 2920 35 155 01:42.6 (1.42.4)
CD - 2k
Not too unhappy with that only 9m less than last time, couldn`t quite match last 2 rounds. Need more sprints!!!!
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Re: The Pete Plan etc

Post by spidermac »

Bits arrived yesterday from C2 so fitted new seat rollers & bungy cord - handle now rockets back to the cage!!! Also got new HR strap!!
Today power strokes 5x4minsR90s. Legs feeling yesterdays efforts swithered whether to do long steady row or not, #-o in the end went for power strokes.
Rounds 1-4 at drf 170; round 5 at drf 120. Spm see below.
Wup - 2k
Time dist spm HR split Prev
04:00.0 1043 23 150 01:55.0 (1.55.3) - 2min ea @22 +24spm
04:00.0 1058 24 157 01:53.4 (1.53.5) - 2min@22spm;1@24;1@26
04:00.0 1080 26 162 01:51.1 (1.51.3) - 2min@24spm;1@26;1@28
04:00.0 1088 28 163 01:50.2 (1.50.3) - 1min ea @24;26;28;30
04:00.0 1080 32 163 01:51.1 (1.50.7) - 1 ea @ 28;30;32;34spm; 120drf.
20:00.0 5348 26 159 01:52.1 ( 1.52.4)
CD - 2k
So a 0.3sec improvement - happy enuff as didn`t feel that fresh!!!. :D HR seemed to work OK. :D
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Re: The Pete Plan etc

Post by Iain »

I'm impressed that your sprinting was so good despite the rating being less than you used to do. 2 good sessions in the bag.

Today couldn't finish anything. H/D in a 10k not sure why, one minute it was going well then the next I had sopped! Started the CTC, managed 2,471m on one (although I don't think that would have been repeatable as I ended struggling to pull 2:03s), then at end of first minute of the second, straining to match the pace of the first, felt a sharp pain in my back so stopped that (using DF130 rather than the 115 I have used since hurting my back in last month's CTC). Tried several other things finally finishing a 45'. Ended with 31k for the day. But several hours later my back is aching continually so may not do the intended row tomorrow.
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Re: The Pete Plan etc

Post by spidermac »

Bad luck Iain - I feel your pain. For me HD on R5 of 8x500 today, :twisted: HR was not coming down in rest periods as much as last time & just matching last time splits was an effort. I suppose 3x short interval sessions in 4 days is not a great training schedule! [-X :lol: Unlike you Iain I just bagged it for the day. Will have a few days off and regroup. Feel like I am a bit stale at the moment not sure why. #-o Hope your back recovers fast Iain.
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Re: The Pete Plan etc

Post by Ian Bee »

Thoroughly motivation posts, and I'm lurking and reading.

My voyage back to something like reasonable CV fitness is up to week 12 of my modified Fletcher plan. The base 2km time is at 7.40, so it's still quite soft compared to these heady times but my HR mostly doesn't lie (!) and my relative effort for faster times is heading in the right direction. As I hit mid 30s for the base time, I can foresee a nasty wall but that's a few weeks away...... Image

Today was a very leisurely 2x 30 at sub FM pace accompanied by Antebellum (sky film, rather dark....).

I give it another month before I can't resist the CTC again....


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Re: The Pete Plan etc

Post by JonT »

Ian - All of these long rows are bound to be having a positive impact. I see you plugging away on Strava every day, and still don;t understand how you manage it so early in the day. They are also doing your Meterboard position a world of good - looking like a top-20 finish is on the cards.

Iain - 2,471 for the CTC would have been a good result, shame about the back pain. Is it any better?

Spider - good to see all that new kit is bringing out some strong results.

I am finally getting back to a position where I feel "normal" when rowing. Today I did another Rowalong, mid-tier session from the 5k plan. I have to admit I sometimes struggle not to start laughing when listening to John Steventon. Today's classic was "If I had my time again I would train to be a pilot. But when I was younger my aim was to be the drummer in Van Halen which oddly enough never happened. I hadn't worked out that the drummer was Alex Van Halen and nepotism was always going to be a factor in deciding who the band's drummer was. Oh well". How he gets all of this stuff out mid-session is beyond me. :lol:

Anyway the format was 10/4/10/4 minutes 2min rests. Rating 20/24/20/28. Pace 2K + 18/12/18/6 with a max-effort final minute at r28. I did all of the intervals 1-2 seconds above the target pace without too much stress.

Time Meters Pace Watts Cal/Hr S/M HR
28:00.0 6,753m 2:04.3 182 925 21 161
10:00.0 2,348m 2:07.7 168 877 20 156
4:00.0 981m 2:02.3 191 958 24 158
10:00.0 2,363m 2:06.9 171 888 20 160
4:00.0 1,062m 1:52.9 243 1134 29 179
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Re: The Pete Plan etc

Post by spidermac »

Good to hear you are getting over the covid jab JonT. Ian Bee don`t be shy get posting!!! :lol:
So a busy week this week & not been or going to be much erging. :twisted: Today a 30minR20, HR capped at 148, feeling quite tired so not expecting much just get some time in. :shock:
Wup - 1k
Time Dist spm HR SPlit Prev
06:00.0 1458 20 140 02:03.4 (2.03.7)
06:00.0 1460 20 145 02:03.2 (2.03.7)
06:00.0 1457 20 148 02:03.5 (2.03.7)
06:00.0 1444 20 149 02:04.6 (2.04.2) - grrr HR 1 beat too many. :twisted:
06:00.0 1434 21 147 02:05.5 (2.05.6)
30:00.0 7250 20 146 02:04.1 (2.04.2)
CD - 1k
Well a surprise to beat last time even tho only by 0.1sec. :lol: Lowered drag from 120 to 115 to spare the back a bit - don`t know if that made the difference will have to try when fresh. Did do this a bit faster on 1st april but HR was all over the place & higher.
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The Pete Plan etc

Post by JonT »

I did a Rowalong "Top Tier" row. The structure is 12x2:00 1:00r at 5k pace and 5k rating. For me this is 1:55.8 @ 30spm (John uses 28spm for 5k and I used that in ErgZone by mistake). As an aside 30spm actually sounds high for a 5K but that is where I felt comfortable, I wonder if I am overcooking it though.

Anyway, the advice was to stick to 5k pace for the first six intervals, then try to improve on it for the last 6, and really push the final interval without resorting to a rating increase.

I found this really tough, but mainly because I went over my 5k pace in every interval, sometimes by 2 seconds or more #-o

Anyway, I enjoyed it, but missed the brief on a number of fronts. Maybe I will have to try this again.

Details below.

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Re: The Pete Plan etc

Post by Ian Bee »

Nice work Jon - though the +2s was a stern challenge by the look.

Nearly at the end of my first Fletcher cycle, and today was a repeat of earlier in the week. Should have been alternating 5k and HM pacing. In terms of perceived exertion, it was quite straight forward but my current heart rate monitor (Coros Apex) was misbehaving much more than usual so I don't have confidence in either the lows or highs..... I'd hope as the weather improves the variations will diminish, but I wrecked my wahoo arm HR way too quickly for my wallet's liking, and I can't get on with chest versions.

Next week will be 2k base time of 7.39 (still some way off PB levels but it's feeling closer to 'work').




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Re: The Pete Plan etc

Post by Wolfmiester »

Nice work gents.
Week 5 of 8 on my ‘meal plan’ and off erg exercise regime. I’ve gone from 92kg to 85kg now, which is great, but not sure how much strength/power I will have lost (if any). Will have to see when I jump back on.
Rowing otw and golfing regularly now, so the erg will be back soon.
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Re: The Pete Plan etc

Post by paulgould »

Wolfmiester wrote: Fri Apr 16, 2021 8:03 am Nice work gents.
Week 5 of 8 on my ‘meal plan’ and off erg exercise regime. I’ve gone from 92kg to 85kg now, which is great, but not sure how much strength/power I will have lost (if any). Will have to see when I jump back on.
Rowing otw and golfing regularly now, so the erg will be back soon.
Amazing weight loss - well done!!
I don't think you will lose much strength , if any - and besides, with your height and a good long stroke you don't rely on strength as much as a shortarse like myself :fsbgrin: :fsbgrin:

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: The Pete Plan etc

Post by spidermac »

Wolfie u must be a skeleton by now!!! :lol: Nice work Mr Bee.
So only one erg session last week - house hunting & 3 days skiing getting in the way. :shock: Decided to have yet another go at 8x500 but be a bit more sensible & follow petes reccomendation of dropping a split for each week off. Target was 1.45.0 or just under.
Last time - 1.44.0/159HR/35spm
Wup - 3k
Time dist spm HR split Prev
01:45.7 500 33 158 01:45.7 (1.45.2)
01:45.4 500 34 161 01:45.4 (1.44.9)
01:45.1 500 33 163 01:45.1 (1.44.5)
01:44.9 500 33 163 01:44.9 (1.44.1)
01:44.6 500 34 164 01:44.6 (1.43.9)
01:44.5 500 34 163 01:44.5 (1.43.8)
01:44.3 500 36 162 01:44.3 (1.43.4)
01:43.7 500 37 162 01:43.7 (1.42.6)
13:58.1 4000 34 162 01:44.7 (1.44.0)
CD - 2k
Can`t be too unhappy with that after a week off. felt pretty tuff HR stayed pretty hi in rest intervals!!.
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The Pete Plan etc

Post by JonT »

I'm sticking with a selection of sessions from the Rowalong 5k plan. Today's was a "mmid tier" session. 5x5k at 5k+1 pace and 5k rating. For me that is 1:56.8 and 30 spm.

I really do need to get the hang of the idea of mid-tier. I went 1-2 seconds too quick in every interval and was shattered by the end i.e. not mid-tier at all for me [-X #-o

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Re: The Pete Plan etc

Post by Iain »

JonT wrote: Mon Apr 19, 2021 6:42 pmI'm sticking with a selection of sessions from the Rowalong 5k plan. Today's was a "mmid tier" session. 5x5k at 5k+1 pace and 5k rating.
I'm glad you did 5min intervals not 5k :fsgrin: Nicely done if not the intention. Note to self, get on the rower!
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Re: The Pete Plan etc

Post by Ian Bee »

I feel queezy at the thought of 500m sprints, so nice work Spider! Equally with JTs push on 5min reps!!

Back at the Fletcher plan ranch: restarting the entire plan cycle at 7.39 base pace and it feels just fine right now. HR monitor silliness took the shine off the positive vibes a tiny bit, but relative effort wise this is all heading in the right direction.

Might be in reasonable enough shape for a marathon in May....


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Re: The Pete Plan etc

Post by spidermac »

JonT I am very guilty of going too hard as well - not a good strategy in the long run!!!. Mr bee still crankin ou the metres!!
Power strokes today - 5x5mins R2min. 1st 4 sets at drf 170; last set at drf 120'
Last time - 1.54.6/159HR/6543m/24spm
Wup - 2.5k
Time Dist spm HR SPlit Prev
05:00.0 1278 21 153 01:57.3 (1.57.7) 2.5min ea @20spm+22spm
05:00.0 1293 22 159 01:56.0 (1.56.2) 2min@20;2min:22;1min@24
05:00.0 1315 24 161 01:54.0 (1.53.9) 2min@20;2min:22;1min@24
05:00.0 1328 26 163 01:52.9 (1.51.9) 2min@22;2min:24;1min@26
05:00.0 1302 28 161 01:55.2 (1.53.3) 2min@24;2min:26;1min@28
25:00.0 6515 24 159 01:55.1 (1.54.6) 2min@26;2min:28;1min@30 - legs wasted from previous sets at DRF 170!!!
CD - 2k
Not too bad as heavy work sets pretty close to last time, but legs toast for last set.
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Re: The Pete Plan etc

Post by spidermac »

Slacking again this week - lots going on. Couldn`t face an interval session so decided 30minR20 with HR cap of 148 & no expectations but know that I almost always managed to finnish this session. Last time - 2.04.1/146HR/7250m
Wup - 1k
Time Dist spm HR split Prev
06:00.0 1459 20 139 02:03.3 (2.03.4)
06:00.0 1463 20 146 02:03.0 (2.03.2)
06:00.0 1457 21 148 02:03.5 (2.03.5) - grr just missed spm!!. :evil:
06:00.0 1446 20 148 02:04.4 )2.04.6)
06:00.0 1434 20 148 02:05.5 (2.05.5)
30:00.0 7256 20 145 02:04.0 (2.04.1)
CD - 2k
Surprised to beat last time at lower HR ( by 0.1sec & 1beat! :lol: :lol: ) but I`ll take it.
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Re: The Pete Plan etc

Post by Iain »

Spider, great that you are back to where you were. Ian, nice session, I know that my HR would hardly improve at only 9S slower pace!

After 2 weeks off took this last weekend chance to have a go at the CTC. Last time used DF 130, managed 2471m then H/D with back spasm shortly after starting second. Hoped to maintain 2:03 and kept DF at my usual 120. Found it tougher than expected, 2433 first interval, HR rose to 91% after 90S then more gradually to 96%. More worryingly had a similar hip/back spasm after about 3 min, but kept going and was soon not feeling the residual pain. Second less eventful, but couldn't maintain the pace, every time I tried to take the pace up the rating rose and I had to slow back to R19 and lost the momentum. After 3 min I was struggling to get the pace below 2:05 with predicted finish in mid 241X's. Managed to get going and over last 2:30 slightly upped the average pace for 2422m, HR peaked a little over 98%. Disappointed, note to self, don't take 2 weeks off before the CTC!

Worried about the marathon challenge starting next weekend, so followed with 75' slow. Despite rowing at 2:29 pace my HR stayed stubbornly around 81% of max, only dropping to 80%, took the pace up gradually in final 15' ending at 2:12 (only slightly faster than hoped for FM) and 92% max FM. May have been a bit dehydrated as had to drop to 2:40 to get HR back to 80% max!

- Iain
Last edited by Iain on Mon Apr 26, 2021 3:19 pm, edited 1 time in total.
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Re: The Pete Plan etc

Post by spidermac »

Thought I would try latest EM wout on asensei. 10 x 90s/R60s at different spm - 2sets each @ 28spm/30/32/34/36+
WUp - 3k
Time dist spm HR split
01:30.0 397 28 149 01:53.3
01:30.0 401 29 153 01:52.2 - oops
01:30.0 403 30 157 01:51.6
01:30.0 406 31 159 01:50.8 - double oops
01:30.0 414 32 161 01:48.6
01:30.0 417 33 162 01:47.9 - rating target oot the windae!! :lol:
01:30.0 422 34 164 01:46.6
01:30.0 427 35 165 01:45.3
01:30.0 431 36 164 01:44.4
01:30.0 433 37 165 01:43.9
15:00.0 4151 32 159 01:48.4
CD - 2k
Well turned into a rate ladder 1 spm at a time !!! :lol: :lol: Felt quite good, managed to hold my technique at higher spm & get into a good rythm.
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Re: The Pete Plan etc

Post by spidermac »

Good effort Iain after 2 weeks off & a dodgy back!!! Another EM session for me today - 6x6min/R45s at various spm.
Wup - 1k
Time dist spm HR split
06:00.0 1412 19 135 02:07.4 - 2min ea @18/18/20spm
06:00.0 1436 20 142 02:05.3 - 2min ea @18/20/20
06:00.0 1454 21 146 02:03.7 - 2min ea @20/20/22
06:00.0 1464 22 150 02:02.9 - 2min ea @20/22/24
06:00.0 1477 23 152 02:01.8 - 2min ea @22/22/24
06:00.0 1493 24 152 02:00.5 - 2min ea @22/24/26
36:00.0 8735 21 146 02:03.6
CD - 2k
Quite a good wout. Not too hard but felt like I was working.
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Re: The Pete Plan etc

Post by Ian Bee »

Nice couple of sessions Spider!!

In order to cope with a charity run later in the year (one does not so running), I'm starting a couch to 5k. Be interesting to see the impact on leg freshness as that progresses, but thus far I've managed to carry on with my old friend Fletcher.

Today was a delightful 4x17min, varying rates and pace (nothing nastier than an adjusted 10k pace though).

Aside from the shock of wet weather this morning on the way to the pain garage where the erg lives, this was quite manageable - though whether I push the 2k target pace next week I'm not sure yet.

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Re: The Pete Plan etc

Post by spidermac »

Putting in the mileage there Mr Bee!!! =D> Time for some mileage for myself = 60min HR cap of 148.
Last time - 14393m/23spm/147HR/2.05.0
WUp - 2k
Time Dist spm HR split Prev(best)
10:00.0 2462 26 147 02:01.8 (2.02.0)
10:00.0 2451 26 148 02:02.3 (2.03.6)
10:00.0 2410 25 148 02:04.4 (2.04.6)
10:00.0 2387 25 148 02:05.6 (2.06.3)- as usual had to drop split to stay on HR
10:00.0 2383 25 148 02:05.8 (2.06.9)
10:00.0 2387 25 147 02:05.6 (2.06.7)
01:00:00 14477 25 147 02:04.3 (2.05.0)
CD - 2k
So a nice 0.7sec improvement on 2 months ago. Really need more of these longish :lol: wouts.
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Re: The Pete Plan etc

Post by JonT »

Those are good splits at such a low HR Sp[ider =D> =D>
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Re: The Pete Plan etc

Post by spidermac »

Cheers JonT. So attempted 5x1500 today & HD on R2! Has been coming for a while but I think time to take a break from the PP, have been doing it more or less for over a year. Will post wouts on a different thread. Still want to do some fast stuff but will do more longer sessions. Also climbing season/training starting which will impact erging, as well as moving house!!!
Did an EM session after the HD - 4x10min R60s at various spm see below.
wup - 2k
Time Dist spm HR Split
10:00.0 2409 20 151 02:04.5 - 10min@20spm
10:00.0 2493 21 156 02:00.3 - 5min ea @20+22spm
10:00.0 2500 22 158 02:00.0 - 4/3/2/1min @20/22/24/26spm
10:00.0 2506 24 156 01:59.7 - 2 ea @ 20/22/24/26/28 spm
40:00.0 9909 21 155 02:01.1
CD - 1k
Sun came out & turned the room into a sauna but happy to get some metres in.
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Re: The Pete Plan etc

Post by Iain »

Sorry to lose your contributions Spider, although recently you have been carrying the thread. You seem to have already established good longer rows, very impressive.

I had a last attempt at a reasonable 10k. My SB of 41:45.5 was set on the final day of the "Heptathlon" Challenge at the beginning of the year and was only 0.5S/500m faster than the HM PB I set, so even with the fitness I have lost, I thought an SB was doable. I was only 1 nonathlon point below my all time best, so a 2:05 average would get me a nonathlon PB. But with several H/D on previous attempts and only 1 row in 3 weeks I knew the odds were against me, so main target was just to finish.

Managed to forget to turn on my phone to record my HR. Tried to start it between strokes, but phone locked so continued without HR data. Speeded up to get average split down, but doubts appearing. IN 3rd 1k I kept dropping to 2:06 R22 every 100m, finally H/D on 2,790m. Gave myself a stern taking to and set up phone, took 10 min rest and started again:

Time Distnc Rate Pace HRmax comment
04:09.3 1,000 23 02:04.7 170(91%) - Better start
04:09.6 1,000 23 02:04.8 173(93%) - decent rhythm but seeing 2:06s already
04:09.7 1,000 23 02:04.9 177(95%) - far too many R22,
04:18.4 1,000 21 02:09.2 176(95%) - lost mental battle, initially slowed to 2:11, HR never dropped below92%
04:18.4 1,000 21 02:09.2 176(95%) - HR staying high, reasonable rhythm
04:18.3 1,000 21 02:09.1 178(96%) - fighting to hold 2:10s at times
04:18.8 1,000 21 02:09.4 179(96%) - determined to see this out
04:18.7 1,000 21 02:09.4 179(96%) - end coming into sight
04:18.1 1,000 22 02:09.1 180(97%) - managed to up rating at last
04:11.7 1,000 23 02:05.9 183(98%) - little left, only managed <2:03 for final 150m!
42:31.0 10000 21.9 2:07.6 - tough, but reasonable work out and glad not to H/D again.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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