The Pete Plan

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

3.3s improvement!! Very mighty.

Waterfall for me today. Thought a 1:53 ave would work.
3k - 1:53.9 / 24
2.5k - 1:53.0 / 25
2k - 1:51.1 / 27
ave 1:52.8
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
fkoene
True Free Spirit
Posts: 541
Joined: Sat Jul 15, 2006 6:28 pm
I row on...: Model C with PM5
Location: Rotterdam, the Netherlands

Re: The Pete Plan

Post by fkoene »

Been doing the Pete Plan off and on over the past years. More off then on, but the last few months been doing it more regularly. Saw Wolfie's post of the waterfall, did one today as well, and was a bit to enthusiastic in the first 3K I think. Felt strong but had been doing some other exercises as well earlier today so perhaps should have started a bit slower.
Was my fastest 3K waterfall-wise but then, the reps after that, felt like HD'ing several times, didn't, but heck, it was tough.
3K - 1:53.1 - 27
2.5k - 1:53.8 - 26
2k - 1:54.5 - 27
ave 1:53.7

The average turned out to be one of the slower ones, but anyway, I finished it.
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Good to see a few folk PPing. 8x500m for me today - usually a favourite but not feeling that bouncy today. Last time 1.48.3/37spm.
Wup - 3k
Time Dist SPM HR Split
R1 - 01:48.0 500 36 162 01:48.0 (1.50.4)
R2 - 01:47.7 500 36 37 01:47.7 (1.49.9)
R3 - 01:47.5 500 38 165 01:47.5 (1.49.4)
R4 - 01:47.2 500 36 165 01:47.2 (1.48.8) - oh oh in trouble. :shock:
R5 - 01:47.3 500 37 164 01:47.3 (1.48.2)
R6 - 01:47.5 500 38 163 01:47.5 (1.47.8) - upping spm having little impact. The next 2 will be tuff time to man up!!!
R7 - 01:47.3 500 38 166 01:47.3 (1.47.0)
R8 - 01:47.5 500 40 161 01:47.5 (1.45.1)
Tot -14:20.0 4000 37 147 01:47.5 (1.48.3)
CD - 2k
SO my first really badly paced session since my comeback :evil: - god that hurt. By R4 knew I had gone off way too fast, HR in rest periods was way too hi, R6 felt the HD`s but was determined to finnish & tried not to let the splits drop too much. Absolutely nowt left for a sprint at the end this time legs & lungs jelly. Some good mental training. Still I suppose a 0.8sec improvement at least its not backwards!!!! Also spm too hi.
62yr old; 71kg;6`2"
Image

User avatar
fkoene
True Free Spirit
Posts: 541
Joined: Sat Jul 15, 2006 6:28 pm
I row on...: Model C with PM5
Location: Rotterdam, the Netherlands

Re: The Pete Plan

Post by fkoene »

spidermac wrote:
Sun May 24, 2020 11:29 am
Good to see a few folk PPing.
Let's see how long I manage to keep it up. Today an LSD for me, long slow distance. One hour with a heart rate below 120. 13937 meters.
Image

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Looks like a proper PP session that one Spidey :-)
Crikey Fred, I can't open an envelope with out my hr going above that!
Now I'm back otw at the weekends the PP might not have been the best idea ... still, lets finish one week eh!
'hard' 5k (after 6k otw earlier this morning)
Went for 1:53/3/2/1/0 each 1k. Nearly got it right but went just a tad quicker and paid for it on the final 1k
1:53.9/52.6/51.8/50.5/53.0
18:43.9 / 1:52.3
Now for a sunbathe :D
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Nice 5k Wolfie; 1 week - I admire your commitment. :lol: As wolfie says HD demons are part of the PP, but always satisfying when you row thro them!! Decided on a hard 5k as well. Last time was 1.59split/19.50
wup - 2k
Time Dist SPM HR
03:55.3 1000 27 153
03:55.4 2000 28 159
03:55.2 3000 27 163
03:55.4 4000 28 163
03:54.2 5000 29 164
19:35.5 5000 27 160
CD - 2k
So again no sprint left at the end. :shock: Think ahigher drag might have been better - used 115 will try 125-130 next time.
62yr old; 71kg;6`2"
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Hot today - decided on something short - 500m. Last time 1.39.6/45spm
Wup - 3k
Time Dist Spm HR Split
00:19.8 100 51 121 01:39.0 (1.40.5)
00:19.3 200 47 121 01:36.5 (1.39.0)
00:19.3 300 50 121 01:36.5 (1.39.5)
00:19.4 400 53 168 01:37.0 (1.39.0) :shock: 53spm!!
00:19.7 500 52 170 01:38.5 (1.39.5)
01:37.5 500 50 140 01:37.5
CD - 2k
2.1sec improvement - achieved by a stellar stroke rate!!! :lol: 53 probably fastest spm I have rowed till now!.
62yr old; 71kg;6`2"
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Even hotter today!!!! 5x1500 todays wout. Last time - 1.57.9/27spm/162Av HR
Wup - 2k
Time Dist Spm HR Split
R1 - 05:52.9 1500 27 158 01:57.6 (1.59.2)
R2 - 05:50.7 1500 27 162 01:56.9 (1.58.8)
R3 - 05:49.7 1500 27 163 01:56.5 (1.58.1)
R4 - 05:49.0 1500 29 163 01:56.3 (1.57.3)
R5 - 05:44.6 1500 30 167 01:54.8 (1.56.1)
Tot 29:06.9 7500 27 162 01:56.4
CD - 2k
Same av HR & spm but a 1.5sec improvement whats not to like. :D . Still under Petes reccomended 31spm for this session so a few spm in hand. :lol: Probably means I didn`t go hard enuff on that last 5k :(
Tommorows plan a 30mR20.
62yr old; 71kg;6`2"
Image

User avatar
fkoene
True Free Spirit
Posts: 541
Joined: Sat Jul 15, 2006 6:28 pm
I row on...: Model C with PM5
Location: Rotterdam, the Netherlands

Re: The Pete Plan

Post by fkoene »

Warm over here as well. And also rowed 5 x 1500m. The fastest yet. Half a second faster then the last time. Especially the last rep was slower then last time, was difficult to finish I must say. The other reps were fast enough (compared to a few weeks ago) to compensate for the last one.
pp5x15.JPG
pp5x15.JPG (38.62 KiB) Viewed 501 times
Image

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Might as well do a 2nd week then :-)
8x500/3:30r - target 1:45.5
I genuinely thought after the 1st one that I would fail. However, like many times before, the next couple of intervals meant I was properly warmed up and finished easily enough.
Ave 1:45.1
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
fkoene
True Free Spirit
Posts: 541
Joined: Sat Jul 15, 2006 6:28 pm
I row on...: Model C with PM5
Location: Rotterdam, the Netherlands

Re: The Pete Plan

Post by fkoene »

:fsgrin: Good to see you hanging on, Wolfie, nice work
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Almost a regular Wolfie. :lol: So bit of a disaster today. 30minR20. Last time was 2.02.1/20spm/151HR. Started off OK but rapidly struggling in the heat >25degrees in Edinburgh - way too hot for an old white Scot. By 15min in realised game was up so did remainder as HR capped row.
Gory details below:
wup - 1k
Time Dist Spm HR SPlit
06:00.0 1459 20 144 02:03.3
12:00.0 1464 20 152 02:02.9
18:00.0 1326 20 135 02:15.7 - dying in the heat time to change tack. :evil:
24:00.0 1300 20 137 02:18.4
30:00.0 1307 19 137 02:17.7
30:00.0 6856 19 141 02:11.2
62yr old; 71kg;6`2"
Image

User avatar
fkoene
True Free Spirit
Posts: 541
Joined: Sat Jul 15, 2006 6:28 pm
I row on...: Model C with PM5
Location: Rotterdam, the Netherlands

Re: The Pete Plan

Post by fkoene »

For me an easy 8K today. Because of the warmth in Rotterdam as well not as easy as I hoped, but was okay. My C2 should be at a less warm spot in the house but that's a bit difficult I'm afraid.
The stats:
ppl.JPG
ppl.JPG (37.43 KiB) Viewed 470 times
Image

User avatar
Paul Victory
Friend of the Free Spirits web site 2016
Friend of the Free Spirits web site 2016
Posts: 10072
Joined: Mon Jul 10, 2006 10:29 pm
I row on...: Model E with PM4
Location: Dublin

Re: The Pete Plan

Post by Paul Victory »

I'm wondering whether I should try doing the PP as a way of getting back into regular erging? Or would I be better off trying to establish a basic level of fitness and a habit of exercising regularly as my first priority and maybe shelve anything like the PP until I have established a beachhead of sorts?
M 67 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
Image

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Paul, my honest opinion would be to stick with 30 min, 10k and hr rows for 12 weeks. I know its boring on paper, but its a massive boost to cardio and base fitness.
Really helped me get back in to it.
Wolfie

Image
Age 55 Height 6'3" Weight 94k

paulgould
Super Dedicated and Truly Free Spirit
Posts: 2261
Joined: Thu Sep 28, 2006 10:40 am
I row on...: Model D with PM3
Location: Cowes, IOW

Re: The Pete Plan

Post by paulgould »

Wolfmiester wrote:
Sun May 31, 2020 6:23 pm
Paul, my honest opinion would be to stick with 30 min, 10k and hr rows for 12 weeks. I know its boring on paper, but its a massive boost to cardio and base fitness.
Really helped me get back in to it.
Totally agree with Steve here, Paul - that approach has always worked for me, and you can just use ReRow to keep your competitive juices flowing - loads of mental arithmetic you can be doing to alleviate the boredom too :D :D :D

Paul G
52, 1.75m , much heavier than I should be!!
Image
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

That's definitive then :-)

5x1500/5R yesterday (after otw session)
still picking a moderate target so I complete and set the baseline - started at 1:54
1:53.9/24
1:53.8/24
1:53.4/24
1:53.1/25
1:49.6/27
ave 1:52.8
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2047
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Paul Victory wrote:
Sat May 30, 2020 7:51 pm
I'm wondering whether I should try doing the PP as a way of getting back into regular erging? Or would I be better off trying to establish a basic level of fitness and a habit of exercising regularly as my first priority and maybe shelve anything like the PP until I have established a beachhead of sorts?
Just to give another perspective, that is what I did to start back after 3 years without rowing. It works if you shorten the LSDs (I did 5k the first one, then 30 mins before starting "long intervals"). The long intervals then become the longest rows done and so start at a similar pace to LSDs, only speeding up the last. SHort intervals are started at a very modest pace (around what you would hope to do a 5k at initially). That way the long intervals are initially base building with the short intervals not that hard (AT sessions) but giving some interest. The third harder session is a free rein for any challenges and don't need to be long. Then adjust targets if they previously felt easy, but stay within yourself. Also, initially I only rowed 3-4 days a week so took 6 weeks per cycle. That way you can take 4 months to get down to the times and challenge of a "normal" PP.

Just a thought. All depends whether you have the drive for a diet of LSDs alone (I haven't and would have lost interest!).

I am recovering from back pain, so am taking a break from the PP, but hope to be back next week.

Great to see so many on here again, a more paranoid person might think you waited for me to leave before joining!

- Iain
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Can only echo above thoughts Paul, having just slightly tweaked my back on an aborted 30minR20. Better to have a slow ramp up after a long break, tho it is hard to keep the ego in check & not compete with your younger self!!!- see todays workout!! :lol: :lol: Iain hope u recover soon & hope to see u back here shortly. Wolfie - 2 sessions a day - monster ^O^ !
Speed pyramid today on a hot day AGAIN!!! Last time was - 1.50.3/36spm/162HR
Wup -
3k
Dist
R1 - 250 34 158 01:49.0 (1.52.6)
R2 - 500 32 165 01:48.7 (1.52.5)
R3 - 750 32 167 01:48.4 (1.52.1)
R4 - 1000 34 166 01:49.4 (1.51.6) - ooh couldn`t keep a -ve split lots of HD`s [-X
R5 - 750 35 164 01:49.3 (1.50.6)- fighting to keep split from going too hi!!
R6 - 500 40 163 01:45.0 (1.46.7)
R7 - 250 51 156 01:39.4 (1.40.4)
Total -14:23.4/4000m/35spm/162AvHR/01:47.9split
CD - 2k
Went off too fast but part of the trouble was didn`t really have a target split in mind. I am a man who needs a plan :lol: :lol: . Half way thro the 1k knew i was in trouble & would be hard to keep split from disappearing into the distance, but managed to hold on. SO a 2.4sec improvement & felt one of the hardest wouts since my comeback.
62yr old; 71kg;6`2"
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Plan was a 60min row & see how it went. Ended up canning it at 40mins - 25degrees & mega humid.
Wup - 1k
10:00.0 2444 23 150 02:02.7
20:00.0 2455 23 158 02:02.1
30:00.0 2459 22 162 02:02.0
40:00.0 2468 23 165 02:01.5
40:00.0 9826 22 160 02:02.1
CD - 1k
No way I was going to make 60min but still a decent wout.
62yr old; 71kg;6`2"
Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2047
Joined: Thu Sep 04, 2008 2:49 pm
I row on...: Model C with PM4
Location: Berkshire & London

Re: The Pete Plan

Post by Iain »

Some nice sessions there Wolfie and Spidermac. Today not exactly a PP session on my online "class" with cyclists, 4x8' r2:30. So at my pedestrian pace a little less distance than 4x2k but with significantly shorter rests. Last 4x2k was 2:02.0 average, had 2 weeks off so targetted something under 2:05. back a little tender after the Heptathlon bruising yesterday, so lowered DF to 110.

Time Distn Rate Pace
08:00 1,931 25 02:04.3 - set off too quickly, going to be hard to maintain on 150S rests!
08:00 1,932 25 02:04.2 - Much harder, 2:04.8 average at half way, no rhythm and many 2:06s
08:00 1,932 25 02:04.2 - Despite pushing 2:04.7 at half way, finished at 2:01 pleased to match previous distance
08:00 1,959 26 02:02.5 - Little left, 2:03.8 at half way, only managed to drop this in final 2'.
32:00 7,754 25.3 2:03.8 - 0.8S slower but 1.2S quicker than target
51 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
Image

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Well done boys, keep the improvements coming.

Tue night is always club erg night, and of course during lock down we have been doing it on line rather than at the rowing club.
Posting this one here as we all learnt something today ...
The session was 200m/20s rest, as many reps as possible in 60 min!
Turns out the max number of reps on the PM is 49, so we all stopped when the quickest lads did 49 and they had to stop (that's 1:41.2 ave for the record =P~ )
I didn't feel too far back at 47 reps, but 1:52.0 ave seems miles behind!
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Plan was a 1k TT but after 3k wup HD 400m in - just wasn`t happening - first HD this comeback!!! :shock: So decided to still try something fast went for 10x1min R1min: No idea of target splits. Focused on keeping rate reasonable & powerful strokes.
wup - 3k
Time Dist SPM HR SPlit
01:00.0 280 32 154 01:47.1
01:00.0 277 30 159 01:48.3 - messed up & stopped rowing last few strokes doh!! :evil: :evil:
01:00.0 283 32 158 01:46.0
01:00.0 285 32 161 01:45.2
01:00.0 287 32 165 01:44.5
01:00.0 288 31 165 01:44.1
01:00.0 290 32 166 01:43.4
01:00.0 292 33 168 01:42.7
01:00.0 294 34 0 01:42.0
01:00.0 299 36 168 01:40.3
10:00.0 2876 32 162 01:44.3
CD-2k
Pleased to -ve splt ( apart from R2!!!).
62yr old; 71kg;6`2"
Image

User avatar
spidermac
Free Spirit
Posts: 430
Joined: Thu Mar 05, 2009 5:31 pm

Re: The Pete Plan

Post by spidermac »

Legs still feeling yesterday so 40min HR capped row today.
Wup - 1k
Time Dist SPM HR Split
10:00.0 2272 19 135 02:12.0
20:00.0 2286 19 137 02:11.2
30:00.0 2282 18 140 02:11.4
40:00.0 2277 20 140 02:11.7
40:00.0 9117 19 138 02:11.6
COmments - a bit disappointing as last time on this wout split was 2.11.4 & HR average 135 :( . Ho hum maybe have a few days off the rower.
62yr old; 71kg;6`2"
Image

Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 3498
Joined: Fri Nov 17, 2006 3:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: The Pete Plan

Post by Wolfmiester »

Yeah, got to watch that over training thing.
I warmed up for the PP pyramid today, but I just wasn't feeling it.
I did the first 250 and 500, then packed in ...
Wolfie

Image
Age 55 Height 6'3" Weight 94k

Post Reply