The Pete Plan

[Iain]

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.

[MaxMacLaren1]

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

[plummy]

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

[Iain]

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!

[Iain]

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.

[Iain]

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!

[Iain]

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.

[Iain]

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!

[Davidba]

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!

[Davidba]

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]

Pete Plan commenced last night. 8x500 @ 1.36.1 (best was 1.34 odd in 2017).

David, That's a very impressive return!

[Davidba]

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]

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.

[Grobi]

With the 30 minutes race in Starnberg coming up in February 2020 I decided it was time to sharpen up my training a bit. Doing the ususal challenges is fine but I felt the need for a structured training plan and decided to return to the Pete Plan, with the focus on the long interval sessions (5x1500, 4x2k, waterfall). I haven't finally decided on racing but either way some structured training should do me good.

Starting point was the 5x1500/5'r session yesterday. My latest 5k was a 18:55 (1:53.5). This session is supposed to be rowed at 5k pace, but to start a bit easier I decided that a 1:55 pace was hard enough to begin with:

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This session turned out to be harder than expected Either I had an especially good day rowing those 5k at 1:53.5 or I'm simply not used to this kind of intervals any more. Anyway, can't wait for 4x2k/5'r session tomorrow

[fkoene]

Good Luck, Peter. You'll get used to it again.

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[Grobi]

Thanks Fred, looking at today‘s session I think it will take some time to get used to these intervals again. But they are still good training. Today it was time for the 4x2k/5‘r session with a target pace of 1:55.5 (0.5 seconds slower than the 5x1500/5‘r two days ago). This is how it went:

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First three intervals went to plan but they weren‘t easy at all. Nevertheless I managed to bring the split down by 2.5 seconds in the last interval for an overall improvement by 0.6 seconds in pace. Next stop is the waterfall (3k/2.5k/2k/5‘r) on Friday.

[Grobi]

Waterfall session tonight to end my first week of the Pete Plan. Target pace was 1:56.0:

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Happy with beating my target pace by 0.7 seconds. I was a bit intimidated by this session beforehand to be honest, but once I had started it felt easier than expected. Maybe, like Fred presumed, I‘m really getting used to this kind of interval session. Anyway, I‘m happy how the first week developed, let‘s see if I can keep it up.

[Grobi]

Another week, another PP cycle to start yesterday. It was time for the 5x1500/5'r session with a target pace of 1:54.5:

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First rep felt a bit heavy but the following reps were ok(ish). Happy with a new target pace of 1:54.0 for next week. Next stop is the 4x2k/5'r tomorrow.

[Grobi]

Time for the 4x2k session tonight with a target pace of 1:54.9:

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The first rep again felt hard, the next two were better and I could bring the overall pace down by 0.8 seconds with a (relatively) quick final 2k. New target pace for next week is 1:54.1, only 0.1 seconds slower in pace than my last 5x1500 session, so pleased with that (my future self next week won‘t be! ).

[MaxMacLaren1]

Peter, The consistency of your pacing and stroke rate is really impressive!

[Grobi]

Thanks Max, to be honest with you, I don‘t care too much about pacing, it must be a habit to row at a consistent stroke rate. Maybe that‘s why my otw team mates often ask me to row in the stroke seat

Anyway, it was time to finish my second week of PP training with the waterfall session and a target pace of 1:55.3:
e

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I hope Max will like that consistent pacing in the first two reps again but in the final 2k it was time to open the hurt box. My initial plan was to keep my powder dry in this final 2k with 750 to go but for some weird reason I decided to go for it with 1300 to go and see how long I could hold a 1:51 pace. It was tough of course but I managed to keep that pace until 200,to go and then it was all in. Very pleased with an improvement in pace by 0.8 seconds

[Grobi]

Week # 3 of my Pete Plan training started tonight with another 5x1500/5‘r session. Target pace from last week was 1:54.0:

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The first four intervals were tough but doable and there was enough left for a serious last rep. Very happy with an improvement of 0.8 seconds in pace, now on to Wednesday‘s 4x2k session.

[Grobi]

It was time for the 4x2k/5'r session last night which I was dreading a bit the whole day. I wasn't feeling 100% after a christmas party in office but decided to have a go nevertheless. Target pace from last time was 1:54.1. This is how it went:

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The first interval was unpleasant as usual, but this time the other intervals were equally unpleasant So given the circumstances I'm very happy with bringing the pace down by 0.7 seconds. We'll see how I think about that next week after the usual christmas feast

[Grobi]

It was the end of week #3 of my Pete Plan training yesterday with the waterfall session. Target pace from last time was 1:54.5 and this is how it went:

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This whole Pete Plan thing is getting tougher, what a surprise I didn‘t like the first two reps at all and was actually happy starting the final 2k, knowing that it‘ll soon be over. Isn‘t that weird, looking forward to starting a 2k? Anyway, very happy with another improvement in pace by 0.8 seconds.

[Grobi]

First session of week #4 but alsp last session before christmas with the 5x1500/5‘r session today. Target pace from last time was 1:53.2, this is how it went:

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First four reps went to plan (the first one again feeling a bit tougher) and I knew I had to pull a 1:50.7 for an overall improvement by 0.5 seconds (my minimum aim currently). Well, the final rep went better than expected, especially after two disappointing attempts at the 5k for the IRL (19:53 and 19:20) in the last two days. Very happy with an improvement by 0.8 seconds in pace, although my legs feel like lead at the moment. Now where‘s that christmas chocolate?