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: 3523
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 »

nice Peter, enjoy the Christmas cheer, well earned.
Wolfie

Image
Age 55 Height 6'3" Weight 94k

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Thanks Steve, I did enjoy the christmas break, but today it was time to get back to the plan. As I‘ve been off the pete plan for almost two weeks I added two seconds to today‘s target pace of 1:53.4 for the 4x2k session. This is how it went:

569CBA44-92A4-45E1-89CD-02421C084DA2.jpeg
569CBA44-92A4-45E1-89CD-02421C084DA2.jpeg (37.79 KiB) Viewed 1843 times
Quite happy with that as I lost only 0.8 seconds in two weeks. Looking forward :^o to Saturday‘s waterfall session...
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Second PP session after christmas break today with the waterfall session. Target pace fom last time was 1:53.7 but like with the 4x2k three days ago I decided to add two seconds for a revised target pace of 1:55.7, hopefully compensating the two weeks off the plan. This is how it went:

EB3D657E-5577-4846-BB7D-F3A2C7DA3678.jpeg
EB3D657E-5577-4846-BB7D-F3A2C7DA3678.jpeg (29.26 KiB) Viewed 1821 times
Like in the 4x2k I decided to attack this one earlier in the session, not only in the final rep, to get the overall pace down as much as possible. I‘m quite happy with the result, only 0.1 seconds slower in pace than the 4x2k (which is supposed to be 0.5 seconds quicker).
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

My PP rhythm of Monday: 5x1500, Wednesday: 4x2k, Friday: waterfall had been compromised lately by the trainingbreak over christmas. So my latest „Friday session“ had been yesterday on a Sunday. To get back into my regular PP schedule I had to do the Monday session today, so two session back to back. I wasn‘t looking forward to it, but what has to be done, has to be done :D

Target pace from last time before my break was 1:52.4, I added two seconds to that and went for a target pace of 1:54.4:

7788277A-04E5-4AD5-BC40-CE7AAE19A25D.jpeg
7788277A-04E5-4AD5-BC40-CE7AAE19A25D.jpeg (41.73 KiB) Viewed 1807 times
500m into the first rep I felt that I could go a tad faster and aimed at a 1:54.0 pace instead, likewise for reps 2-4. The final rep was all in as usual and I‘m really happy with the result, given that I rowed two hard sessions back to back :D
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Time for the 4x2k session yesterday with a target pace of 1:54.2:

Unbenannt.JPG
Unbenannt.JPG (25.3 KiB) Viewed 1783 times
Really pleased with this one as it was exactly as quick as the 5x1500 session from Monday (which is supposed to be 0.5 seconds quicker in pace). I'm now back pace wise where I left before the christmas break. It's another four weeks until race time, so I'm hoping to shave off another second or two until then.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

End of the fith cycle of my current PP training tonight with the waterfall session. Target pace from last week was 1:54.3:

22402F33-16DF-406B-BAA9-D63CCEC390C4.jpeg
22402F33-16DF-406B-BAA9-D63CCEC390C4.jpeg (33.26 KiB) Viewed 1767 times
This one was pretty hard and for the first time I had to slow done in a rep. With 1k to go in the second rep about one dozen of h/d demons had gathered around my erg and tried to talk me into handling down. Well, I slowed down to 2:05 pace for a couple of strokes, picked it up again and finished the rep with a 1:53.9 pace. The last one was easier mentally as it was the shortes rep. I knew that I had to row a 1:53.2 pace for an overall improvement by 0.5 seconss (my minimum target I had set myself). With 500m to go I was exactly at those 1:53.2 and then managed to bring it further down to 1:52.1 for an overall improvement by 0.8 seconds. I‘m now back at where was before the christmas break with all three sessions, so very happy with that.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Started cycle #6 last night with another 5x1500 session. Target pace from last time was 1:53.3:

Unbenannt.JPG
Unbenannt.JPG (21.88 KiB) Viewed 1748 times
This one felt tough but still controlled in the first four reps and I had something left for quick last rep. Now I'm almost where when I left the PP training for the christmas break (1:54.2).

There are almost five weeks left until raceday, so I really hope to shave off another second or two off my current pace.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

It was time for the 4x2k session again last night, with a target pace of 1:53.3:

Unbenannt.JPG
Unbenannt.JPG (25.14 KiB) Viewed 1733 times
The session looks controlled and easy, but it wasn't! The first rep felt heavy, so I tried to row the other reps as evenly paced as possible to save some energy for a final fast rep. I'm pleased to have finished this set with the fastest 2k for this kind of session since I started my PP trasining for Starnberg. As a result the overall pace of 1:52.5 is as fast as Monday's 5x1500 (which should be done 0.5 seconds quicker in pace, so quite happy with that).
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

End of cycle #6 Friday night with the waterfall and a target pace of 1:53.3:

F2AEDB3F-AA7D-44C5-A893-81E4769B6EB6.jpeg
F2AEDB3F-AA7D-44C5-A893-81E4769B6EB6.jpeg (32.13 KiB) Viewed 1705 times
This felt like the hardest session since I started my PP training. Especially in the first rep I thought about handling down on more than one occasion. It got better in the second one, knowing it‘s shorter and three quarters of the whole session will be done once this rep is out of the way. The last rep was quick to my surprise and I ended up with an overall pace of 1:52.6, so only 0.1 seconds slower in pace than the much easier 5x1500 session from Monday. I guess that explains why the whole thing felt so hard :D
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Start of cycle #7 last night with the 5x1500 session and a target pace of 1:52.5:

Unbenannt.JPG
Unbenannt.JPG (22.31 KiB) Viewed 1684 times
I was kind of dreading that session the whole day but once I got started I was confident I could bring the overall pace below 1:52. The first four reps were tough but controlled. In the fifth rep I went out at 1:51 for the first half, then got faster in the second half with a 1:49 pace and then finishing on 1:43 for an overall pace of 1:49.1 for the rep itself and 1:51.7 for the whole session. This is the first of the three PP sessions to be sub 1:52 in pace and I'm very happy about it :D
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Middle of the wek session last night with the 4x2k/5'r session and a target pace of 1:52.5, just like Monday's 5x1500/5'r. The same target pace for a slightly harder session (more meters, less rest) meant I was expecting a slightly harder workout:

Unbenannt.JPG
Unbenannt.JPG (26.29 KiB) Viewed 1664 times
As usual the first rep felt hard and I was happy to just match target pace. I was able to repeat that for the following two reps but at the end of rep #3 I was already feeling my legs. I told myself that only a small improvement in pace or maybe even none could be ok for this session. But of course I decided otherwise once I had started rep #4 and somehow managed to row a fast last rep, finishing on 1:41s. Overall I'm very happy with an improvement in pace by 0.6 seconds. The time of big improvements is coming to an end I'm afraid, but that's the nature of the Pete Plan that this is going to happen sooner or later.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

End of cycle #7 last night with the waterfall session and a target pace of 1:52.5:

82922565-7859-435D-B48A-2DAD281D9867.jpeg
82922565-7859-435D-B48A-2DAD281D9867.jpeg (31.69 KiB) Viewed 1643 times
This was the hardest session so far! I almost quit after rep #1, convinced myself to at least start rep #2 and then started rep #3 with the aim of just finishing it somehow, regardless the pace. I managed to bring the overall pace down to 1:52.0 with some kind of finish sprint in this one but was completely knackered afterwards.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Excellent improvements Peter. Given that the full plan has you only repeating a session with a 3 week old target, 7 cycles of >0.5S/500M is amazing, you started assuming a 5k of 1:53.5 (which you had not managed in the IRL), now you are closing on 2S/500m faster than that. Amazing improvement, especially around Christmas.

I am doing a PP of sorts. Started very slowly after a 9 month lay off. Still slow, but will start recording my times if only to show how fast yours are!

Keep up the good work.

- 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
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Thanks Iain, and please post your training here, it's good to have some company in this thread.
Iain wrote:
Tue Jan 28, 2020 2:53 pm
Given that the full plan has you only repeating a session with a 3 week old target, 7 cycles of >0.5S/500M is amazing
Ah, THAT'S why my training was getting so hard so quickly :lol: Talking of hard training, maybe I overdid it indeed, because the morning after my last session I woke up to a sore lower back. It literally took me minutes to get out of bed. On top of that I caught a cold :evil: As a consequence I stopped rowing completely. With a lot of stretching exercises it's much better now (not the cold, of course) but I want to wait until I'm 100% fit again before I restart my training.

But in the meantime, feel free to post your training here.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Did a Pete set session but not part of the plan. I have added 4kr4', 3kr3', 2kr2' 1k as a long interval session to build base fitness. Today did the original session (as above but with an extra 5kr5' at the start). Pete originally set this with 1S faster for each interval, but aimed for 2S starting at 2:18 (although first attempt was at 2:20.1 average). Outcome:
Time distance rate pace
22:59.0 5,000 20 02:17.9 Legs sore after hour yesterday
18:06.1 4,000 20 02:15.8 "Comfortable"
13:20.4 3,000 22 02:13.4 Getting tough
08:33.5 2,000 24 02:08.4 Surprised able to up the pace as much, finished strongly
04:11.4 1,000 27 02:05.7 Slowed to 2:08, got slower to 2:11 before 400m sprint put me on course
1:07:10.4 15,000 21.3 02:14.3 Total, 5.8S faster, 2:17 starting pace.

Got ambitious in 2k and started active recovery too fast (as only 2' rest), tried to settle at 2:05 for 1k but couldn't hold it, very happy with 1S improvement and getting all >2S quicker. Next up dreaded 4x1k :shock: which haven't done since restarting
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
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Peter, hope the cold clears up quickly. Managed the 4x1k, decided on 2:05 start, but after 3 days without erging should have tried faster. STill, too many aborted atempts at this in the past so good to get a "comfortable" one under my belt. Result:

Time Distance Rate Pace
04:09.7 1,000 26 02:04.9 Started quickly, slowed to 2:06 for much to get to target
04:09.1 1,000 26 02:04.5 Too comfortable
04:06.7 1,000 26 02:03.4 Pushed on a bit, but not as hard as should be
03:57.8 1,000 30 01:58.9 Faster but not pain box
16:23.3 4,000 27.0 02:02.9 Total.

So faster than 5x750r3:30 that is supposed to be 1S/500m quicker, gains to be had!
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
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

That was a comfortable 4x1k in the first three reps Iain and a fast last one, to make it a bit less comfortable next time you're doing it again :D

My cold is gone and my sore back is fine again. I restarted with little and light rowiing the past three days and went for a 30 minute test yesterday as a hard distance piece. I can't say I'm happy with the result but I guess that's where I am at the moment after one week off the erg.

Unbenannt.JPG
Unbenannt.JPG (20.24 KiB) Viewed 1240 times
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Glad you are feeling better Peter. After such a short break you will regain the ground quickly, negative splits and strong finish suggests that you have more in you when you need it.

4x2k for me today. Last time 2:14.3, but made progress since then. Felt comfortable t 2:10 in warm up, so set out to start sub 2:11 -

Time Distance Rate Pace
08:42.1 2,000 22 02:10.5 - Felt comfortable, rating lower than intended
08:41.4 2,000 22 02:10.4 - Tendency to reduce rating and slow, but never in doubt
08:36.1 2,000 22 02:09.0 - After 1ks let myself go on this one a bit
08:19.1 2,000 25 02:04.8 - surprised myself with SB
34:18.7 8,000 22.7 02:08.7 - Pleased with that until I have to do it again!
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
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Thanks Iain, fitness is coming back slowly. I did another 30 min test yesterday and gained 72m compared to Tuesday:

0137ED5C-22B8-419B-B4C1-9970D4419238.jpeg
0137ED5C-22B8-419B-B4C1-9970D4419238.jpeg (41.03 KiB) Viewed 1209 times
Still not where I want to be but things are pointing in the right direction.

Your 4x2k looks very contolled, you‘re making very fast progress beating your target pace by 5.6 seconds! :shock: You do know that you have to do a 2k TT if you‘re ending a 4x2k with an SB? :lol:
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Final interval session before my race last night with a waterfall session and a target pace of 1:56:

Unbenannt.JPG
Unbenannt.JPG (22.67 KiB) Viewed 1195 times
I chose the waterfall session because this was the last session before my break due to illness. I finished that one with a 1:52.0 overall pace, so I had lost 3.3 seconds in pace.

One last 30min test tomorrow.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Peter, 72m increase in 30' is not a small improvement. Good luck with today's test.

Been very lazy. The 4x2k gave me severe DOMs. No plans to do a 2k TT, just trying to get into a little shape and not doing the hard distances so a 2k doesn't fit shame :^o

Plan said 10x1r1 so substituted CTC with an extra couple of reps. THought I could beat my 260M average for the 7x 1'r70S CTC due to improved fitness. Result:

Time Distance Rate Pace
01:00.0 259 30 01:55.8 Faster than 256M in mind, breathing hard but plenty left
01:00.0 260 30 01:55.4 Felt similar, benefit of rolling start
01:00.0 260 30 01:55.4 Missed start, played catch up for 15S, noticed difference
01:00.0 261 31 01:54.9 Poor first stroke took 4 to reach target pace
01:00.0 261 31 01:54.9 Another missed start so first stroke short, feeling it in legs
01:00.0 261 31 01:54.9 Half way, end seems impossibly far away
01:00.0 262 31 01:54.5 Another poor start, gritting teeth
01:00.0 263 32 01:54.1 Effort to maintain split
01:00.0 264 32 01:53.6 Behind at halfway but end in sight
01:00.0 264 32 01:53.6 Maybe will do the usual 10?
01:00.0 265 33 01:53.2 Don't want to do again, counting strokes, monitor dipped so blind until pushed up with 20S left
01:00.0 277 39 01:48.3 Where did that come from? done eves shut until 15S to go, all in.
12:00 3158 31.8 1:54.0 Happy with that, 1.4S quicker than December's CTC.


So last suggests more possible! Not sure I can face it!
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
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Iain, I've never heard of a 10x1'/1'r session as part of the Pete Plan training. Is that a session you designed for yourself? Either way, you executed it very nicely, negative splits all the way and a strong finish. This should be a good preparation for this month's ctc?

Final 30 min test for me last night before race day:

Unbenannt.JPG
Unbenannt.JPG (19.73 KiB) Viewed 1176 times
The plan was to be faster in every 5 min segment than last time, which I managed to do. As a result I could drop the overall pace by another 0.5 seconds / gain 35m.
Two rest days until the race on Saturday, I hope to get close to the 7700m barrier then.
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

User avatar
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Peter, good luck Saturday, I am sure that you can smash 7700M!

10x1'r1' was a session Pete often set in training so I add to the PP in the early days as a session I can get down to 2k pace on while fitness is low and get my breathing sorted at higher rating. I don't do the speed pyramid (Don't think the first 2 and last intervals add much). Use 5x750 r 3:30 instead (Another Pete 2k paced session).
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
Iain
Super Dedicated and Truly Free Spirit
Posts: 2071
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 »

Peter, look forward to hearing about the race.

Did the 5x1.5k today. Last time 2:10.7, intended to start at 2:09, result:

Time Distance Rate Pace
06:21.2 1,500 23 02:07.1 Started quicker and felt OK so went with it at 2S quicker pace, quicker than fastest last time!
06:20.8 1,500 24 02:06.9
06:20.1 1,500 24 02:06.7 Regretting the initial pace a bit
06:17.8 1,500 24 02:05.9 No worse than 3rd, so pushed on
06:06.6 1,500 26 02:02.2
31:26.5 7,500 24.2 2:05.8 Total.

So 4.9S quicker and 2.9S quicker than hard 4x2k only 9 days before!
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
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3029
Joined: Fri Feb 29, 2008 9:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: The Pete Plan

Post by Grobi »

Iain, my race went ok, see thread in this section of the forum.

You're making fast progress! A gain of almost 5 seconds in the 5x1500 is massive, keep up the good work! =D>
Athletes row, others just play games

Peter

53y, 1,89m, 83kg

Image

Post Reply