The Pete Plan

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

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Wolfmiester
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Re: The Pete Plan

Post by Wolfmiester » Mon Dec 23, 2019 6:23 pm

nice Peter, enjoy the Christmas cheer, well earned.
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Grobi
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Re: The Pete Plan

Post by Grobi » Thu Jan 02, 2020 8:00 pm

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:

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Quite happy with that as I lost only 0.8 seconds in two weeks. Looking forward :^o to Saturday‘s waterfall session...
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Re: The Pete Plan

Post by Grobi » Sun Jan 05, 2020 7:34 pm

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:

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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).
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Re: The Pete Plan

Post by Grobi » Mon Jan 06, 2020 7:34 pm

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:

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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
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Re: The Pete Plan

Post by Grobi » Thu Jan 09, 2020 10:21 am

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

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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.
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Re: The Pete Plan

Post by Grobi » Fri Jan 10, 2020 7:55 pm

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

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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.
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Re: The Pete Plan

Post by Grobi » Tue Jan 14, 2020 12:27 pm

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

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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.
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Re: The Pete Plan

Post by Grobi » Thu Jan 16, 2020 9:03 am

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

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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).
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Peter

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Re: The Pete Plan

Post by Grobi » Sun Jan 19, 2020 5:09 pm

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

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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
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Re: The Pete Plan

Post by Grobi » Tue Jan 21, 2020 8:45 am

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

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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
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Re: The Pete Plan

Post by Grobi » Thu Jan 23, 2020 10:10 am

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:

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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.
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Peter

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Re: The Pete Plan

Post by Grobi » Sat Jan 25, 2020 8:54 pm

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

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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.
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Peter

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