The Pete Plan

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Iain
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Re: The Pete Plan

Post by Iain » Fri Sep 07, 2018 10:34 pm

Redid the 5x1.5k, was more conservative aiming to start under 2:09:

Time Distance Rating Pace
06:25.5 1,500 23 02:08.5
06:25.0 1,500 24 02:08.3
06:24.5 1,500 24 02:08.2
06:23.5 1,500 24 02:07.8
06:12.9 1,500 27 02:04.3

31:51.4 7,500 24.4 02:07.4.

Still slow, but that felt like a real workout, don't think I will have an other large increases after taking 4.8S/500M off here.
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Re: The Pete Plan

Post by Iain » Sun Sep 09, 2018 5:28 pm

Getting lonely here! 5x750r3:30 today. Last 2:03.9, but set 2:02 after 500s. Not yet flat out so plenty left for the last. R27 felt better than before.

Time Distance Rating Pace
03:02.7 750 26 02:01.8
03:02.5 750 26 02:01.7
03:02.2 750 27 02:01.5
03:00.7 750 27 02:00.5
02:54.3 750 31 01:56.2

15:02.4 3,750 27.4 02:00.3
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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Sep 10, 2018 5:22 pm

Iain, Keep the faith, it is a sign of success when you keep going and everyone else stops! Average pace improvement of 4.8s is impressive. Today's row was a steady 8k @1:56.8, yesterday a harder 30r20.
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Re: The Pete Plan

Post by Iain » Wed Sep 12, 2018 2:40 pm

Thanks for the encouragement Max. That was a good consistent 30R20, impressed that you could up the pace over a second in the final 6' while maintaining the stroke rate. Waterfall for me today. Last time 2:12 average, but set 2:08.5 based on the 1500s.
Time Distance Rating Pace
12:49.7 3,000 22 02:08.3
10:36.0 2,500 23 02:07.2
08:12.8 2,000 26 02:03.2

31:38.5 7,500 23.4 02:06.6

So rating still slow, but making improvement with more to come and 0.2S SB on the 2k. Getting close to my best times from 2015 (2:06.3) although still very slow from when I was fully fit in 2008-13. Suggests that I should have been able to maintain the pace in my first attempt at 1.5k in this cycle! Also made Lwt although only after an extended W/up. Really need to get another 1kg off to have the leeway to erg when I want after a day off.
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Re: The Pete Plan

Post by MaxMacLaren1 » Wed Sep 12, 2018 6:13 pm

Iain, Impressive last 2k and a nice SB. I'll bet it will feel good when you beat your 2015 time. Another 30r20 today. Not very PP but I was doing 7850m in March so after a few months of training I'm frustrated that isn't a minimum now. 7830m @ 1:54.9 today.
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Re: The Pete Plan

Post by Iain » Sat Sep 15, 2018 6:52 pm

Thanks Max. While the sessions aren't PP, you comfortably kept the pace below the average from the first and went quicker at the end, so PP progression at least.

4x1k for me today. Knew I could better the 2:03.9 I did last time, eyeing my 2:00.2 best from 2015, so intended to start at 2:01, but started faster so:

Time Distance Rating Pace
04:01.0 1,000 27 02:00.5
04:00.6 1,000 27 02:00.3
03:59.5 1,000 28 01:59.8
03:55.1 1,000 30 01:57.6

15:56.2 4,000 28.0 01:59.5

So 0.7S improvement on 2015 and 4.4S on last cycle with an SB to date. No more large gains on that session! So short intervals now all below 2015. Bad news is that after 2 days off, a couple of muffins and a beer I was 0.6kg over weight, so back to the diet before I can do a league time.
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Re: The Pete Plan

Post by Iain » Mon Sep 17, 2018 8:23 pm

Back to lightweight today after being over yesterday, but may have been a bit dehydrated (1.5kg weight loss in 24 hours). Anyway head wasn't in it and bottled a 5k:
Time Distance Rating Pace
04:10.0 1,000 24 02:05.0
04:11.2 1,000 23 02:05.6
02:18.5 - 550 24 02:05.9

10:39.7 2,550 23.6 02:05.4.

So added 6x750r1':
03:08.6 750 24 02:05.7
03:08.6 750 23 02:05.7
03:07.8 750 24 02:05.2
03:07.3 750 24 02:04.9
03:06.5 750 24 02:04.3
02:56.6 750 29 01:57.7

18:35.4 - 4,500 - 24.6 - 02:03.9. Happy with that, but the the 2550 and long rest probably easier than the 3x750r1' of the 5k plan session I modelled this on. Still happy I salvaged the session, but nervous about the CTC I need to do soon.
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Re: The Pete Plan

Post by Iain » Thu Sep 27, 2018 12:49 pm

Did an HM today for Fall Challenge. Initially intended 2:18 and see how it went, but settled into a faster rhythm and ended:
Time Distance Rating Pace
09:03.4 2,000 21 02:15.9
09:07.3 2,000 20 02:16.8
09:04.7 2,000 20 02:16.2
09:03.4 2,000 20 02:15.9
09:02.2 2,000 20 02:15.6
09:02.8 2,000 20 02:15.7
08:58.9 2,000 21 02:14.7
09:00.5 2,000 21 02:15.1
08:57.2 2,000 21 02:14.3
08:51.0 2,000 22 02:12.8
04:43.6 1,097 25 02:09.3

1:34:55.0 21,097 20.8 02:15.0

2.8S/500m quicker than my previous Hour SB!
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Re: The Pete Plan

Post by MaxMacLaren1 » Thu Sep 27, 2018 1:36 pm

Iain wrote:
Thu Sep 27, 2018 12:49 pm
2.8S/500m quicker than my previous Hour SB!
Nice rowing and you had enough in the tank to pick up the pace for the last 3k =D>. I'm taking a break from the PP to focus on my 2k ahead of BRIC. So lots of...

6 x 1.5m 1r = 2k - 4.0s (based on last year)
8 x 500 1r
10 × 500 1r = 2k - 0.4s
4 x 1k 3r
4 x 4m 3r = 2k + 0.4s
Plus recovery rows and 30r20s.
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Re: The Pete Plan

Post by Ian Bee » Thu Sep 27, 2018 2:47 pm

MaxMacLaren1 wrote:
Thu Sep 27, 2018 1:36 pm
6 x 1.5m 1r = 2k - 4.0s (based on last year)
8 x 500 1r
10 × 500 1r = 2k - 0.4s
4 x 1k 3r
4 x 4m 3r = 2k + 0.4s
Plus recovery rows and 30r20s.
=D> ^O^ =D>

Best of luck for BRIC!
[40 / 5'7" / 74kg] - Pete Plan Adventure
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Re: The Pete Plan

Post by Iain » Thu Sep 27, 2018 5:10 pm

Thanks Max. If you can hit those splits, you might want to up your 2k prediction. Pete & Mike (of WP) both consider 4x1k r5' to be at 2k+1, while at 2k rating 6 x 500 r1' is considered a 2k pace predictor, although 2k requires a deeper dip into the pain cave while the intervals rely more on confidence. Anyway, hopeBRIC goes well.

- Iain
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Re: The Pete Plan

Post by MaxMacLaren1 » Fri Sep 28, 2018 12:39 pm

Thank you, fingers crossed.

Iain, Apologies if this a daft question. Taking 1:45 pace for 2k as an example, when I refer to 2k +1 I mean 1:45 +1 so 1:46. But when Pete says 2k +1 he seems to mean 1:44. Is that just the way it works in rowing?
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Re: The Pete Plan

Post by Iain » Fri Sep 28, 2018 2:28 pm

MaxMacLaren1 wrote:
Fri Sep 28, 2018 12:39 pm
Iain, Apologies if this a daft question. Taking 1:45 pace for 2k as an example, when I refer to 2k +1 I mean 1:45 +1 so 1:46. But when Pete says 2k +1 he seems to mean 1:44. Is that just the way it works in rowing?
No, 4x1kr5' should have been at 2k+1 meaning 1S/500M slower than 2k, so the same way you said. Of the classic PP intervals, only 8x500r3:30 is faster than 2k pace.
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Re: The Pete Plan

Post by MaxMacLaren1 » Sat Sep 29, 2018 10:52 am

Thanks Iain, Good reminder about rating and looks like the next few weeks will be interesting.
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Re: The Pete Plan

Post by Iain » Sat Sep 29, 2018 5:50 pm

4x2k for me finally returning to the plan. Last time 2:10.5, but shooting for 2:07.2 best from 2015. Result:

Time Distance Rating Pace
08:26.2 2,000 24 02:06.6
08:25.1 2,000 23 02:06.3
08:23.4 2,000 23 02:05.9
08:15.6 2,000 25 02:03.9

33:30.3 8,000 23.7 02:05.6 So 4.9S improvement at first lolng interval below 2015 times. Struggled on final rep feeling nauseous (may have drunk too much or too quickly). But easy improvements over for the next cycle and SBs on final reps already over as these are now deep into AT!

Max, look forward to watching how your prep goes.
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Re: The Pete Plan

Post by Iain » Mon Oct 01, 2018 3:27 pm

8x500 scheduled for today with 1:58.2S last time looking slow compared to 1:53 4min IRC, but had a nose bleed 30" before due to start rep 5 so will have to repeat:
Time Distance Rating Pace
01:55.4 500 29 01:55.4
01:55.0 500 28 01:55.0
01:55.0 500 28 01:55.0
01:54.8 500 28 01:54.8
0:07:40.2 2,000 28.3 01:55.0

Did 10 x 1'r1' after a recovery row to complete the session:
Time Distance Rating Pace
01:00.0 263 30 01:54.1
01:00.0 264 31 01:53.6
01:00.0 264 31 01:53.6
01:00.0 265 31 01:53.2
01:00.0 265 31 01:53.2
01:00.0 266 32 01:52.8
01:00.0 266 32 01:52.8
01:00.0 267 32 01:52.4
01:00.0 270 33 01:51.1
01:00.0 281 39 01:46.8
0:10:00.0 2,671 32.2 01:52.3

Last 6 6M more than CTC and pacing more even so happy with that, shows that I am getting faster and more controlled. Not sure whether to make next non-recovery session the repeat of the 8x500 or just continue with free distance, will see how I feel.
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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Oct 01, 2018 5:54 pm

Nice rowing Iain. Did 10x500 1mr @ 1:42.7 on Saturday but could only manage 1:43.4 for the IRL 1,609m today. Rating and DF the same. Wish it was the other way around!
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Re: The Pete Plan

Post by Iain » Sun Oct 21, 2018 6:14 pm

Nice session Max, still time to improve the mile!

Been off with a bad cold, First day back today with 8x500 chasing the 1:58.2 from last time, knew it would be tough after the break of nearly 2 weeks.

Time Distance Rating Pace
01:58.0 500 27 01:58.0
01:57.9 500 28 01:57.9
01:57.8 500 28 01:57.8
01:57.7 500 29 01:57.7
01:57.5 500 29 01:57.5
01:57.3 500 29 01:57.3
01:56.9 500 30 01:56.9
01:54.7 500 33 01:54.7

15:37.8 4000 29.1 01:57.22

So 1S improvement and managed to neg split. But struggling after first 200M of each rep so not looking forward to long intervals!

- Iain
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Re: The Pete Plan

Post by MaxMacLaren1 » Mon Oct 22, 2018 8:50 pm

Iain, Great neg splits and improvement. Have been trying 4x4m 3mr and finding it worse than 2k time trials :lol:
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Re: The Pete Plan

Post by Claudius » Tue Oct 23, 2018 8:07 am

Brave results you all posted here...i wanted to ask for a peteplan comeback...but modified it a bit...because looking for longer intervals: so decided to put the 500m and pyramid out of the plan:
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and the result for the first interval session:
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Re: The Pete Plan

Post by Caratacus » Fri Oct 26, 2018 12:27 pm

Well done to everyone still doing the plan; not doing it myself at the moment but fancied a distance interval session today so dialled up a 5x1500m. Believe this equals my pb for this session Image
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Re: The Pete Plan

Post by Iain » Fri Oct 26, 2018 2:57 pm

4x1k always seems as hard as a 2k TT, may not mean keeping going through the pain as long, but restarting at pace when it hurts is just as challenging, so doing longer on less rest will be tough but great mental preparation.

Nice 1500s.

I failed a CTC attempt when hip had severe cramp at the start of interval 2. So ambled 4k then went back tothe 1500s. 2:07.4 last time, but 2:07.2 in 2015 real target. Felt the 1934 @ 2:02.4 in my legs so didn't get the earlier easier intervals. Decided to cut to 4 and so pushed final 450 of the 4th before relenting, managed a second "sprint" in the last 500 to knock 2S off the average of the atcual last to keep the session neg split and real target for next time:

Time Distance Rating Pace
06:20.5 1,500 24 02:06.8
06:20.0 1,500 24 02:06.7
06:18.8 1,500 24 02:06.3
06:15.8 1,500 25 02:05.3
06:11.6 1,500 26 02:03.9

31:26.7 7,500 24.6 2:05.8
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Re: The Pete Plan

Post by Claudius » Tue Oct 30, 2018 11:34 am

Tough rows Felton and Iain !

I have to admit that i tried that interval session on Sat. + Sunday- but HDed both times- really hard one...so double congrats from me to you for completing it ! ^O^

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Re: The Pete Plan

Post by Iain » Tue Nov 06, 2018 9:54 pm

Been lazy recently and only fitted in the 2 monthly challenges, so faced 5x750 with trepidation. Last time 2:00.2 but next up is 4x1k at 1:59.5 so decided to try and get under this to give me some hope of making that. Felt much harder, but better than I had hoped:

Time Distance Rating Pace
02:58.8 750 28 01:59.2
02:58.6 750 28 01:59.1
02:58.3 750 28 01:58.9
02:57.4 750 28 01:58.3
02:53.9 750 31 01:55.9
14:47.0 3750 28.6 01:58.3

So 1.9S improvement and all short intervals below 2:00 pace at last and suggests that might make the 4x1k at previous pace in my next short intervals.
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Re: The Pete Plan

Post by Iain » Sat Nov 10, 2018 4:53 pm

Started new job so adjusting is making rowing harder to fit in. But just did 10k as hard distance:

Time Distance Rating Pace
08:43.7 2,000 21 02:10.9
08:43.6 2,000 22 02:10.9
08:42.7 2,000 22 02:10.7
08:41.5 2,000 22 02:10.4
08:30.7 2,000 24 02:07.7
43:22.2 10,000 22.2 02:10.1

Very happy with that as set 2:11 as target to beat my 2015 time (44:05).
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