The Pete Plan etc

[InlineJinn]

5 x 1500 R4
M SPM HR Split
1500 21 113 02:49.0
1500 21 121 02:44.5
1500 21 127 02:44.0
1500 22 130 02:43.5
1500 22 134 02:39.7

Still finding out what's possible, which explains the descending splits.
John B.

[Iain]

Welcome John, nice to have some more company here as Spider and I have been keeping the thread going for some time now! The PP was designed to be started conservatively and increased slowly. Negatively splitting is good. Do you know approx. what your HRMax is? Without that HR data is not very informative. All the best.

Iain

[Davidba]

My first post on here for a few years. I rowed a 6.30.9 2k in May 2020 and haven't done a test since. I have been keeping fit(ish) since and started the Pete Plan last week. Last night was 4x2k at an average of 1.46.9/500. It was hard starting out again!

[Iain]

Great to see you David. That is an impressive pace to start out at. The original plan suggested starting at a pace you could do the session at without rests, although many start a bit quicker and so reach their limits more quickly.

- Iain

[InlineJinn]

Welcome John, nice to have some more company here as Spider and I have been keeping the thread going for some time now! The PP was designed to be started conservatively and increased slowly. Negatively splitting is good. Do you know approx. what your HRMax is? Without that HR data is not very informative. All the best.

Iain

Resting HR about 60
Max HR in a workout last season about 164

Which brings up the question of how HR zones work with the Pete Plan. For me, 18-20 SPM, 3:00 500m splits, in UT2 is working pretty hard.
John B.

[spidermac]

Inline - I am sure Iain will chime in on the UT2/UT1 argument for part timers like ourselves - has been done to death on other threads most recently in "what training".
David as Iain says very impressive starting splits & choosing that PP session to start!
Same session for me although a tad slower!!! Target was all rounds under 8min & beat last 5x1500 if possible.
Wup - 2k
Time dist spm HR split
07:59.2 2000 28 156 01:59.8
07:57.6 2000 28 160 01:59.4
07:55.9 2000 28 161 01:58.9
07:52.7 2000 29 164 01:58.1
31:45.4 8000 28 160 01:59.0
CD - 2k
Happy with my first run thro this session - one i struggle with. so 0.5sec faster than the 5x1500 a few weeks with extra 500m & 5min less rest!! Indicates a sub 20min 5k should be possible. Also pleased to see HR getting up there again.

[Iain]

John, Pete is not a fan of UT2 as he tries to get his rows done in an hour and UT2 should be >45' (excl. c/d & any w/up) and is ideally an hour or more. Also, UT2 isn't really appropriate if we have not rowed the day before. As for pace, he doesn't use an HRM. The important thing is that you are recovered to go hard on the intervals, but when starting back out I find that I push a bit harder on the SS as the intervals aren't all out. Pace varies between people, I am at about 15S slower than the long intervals. But as just getting to the end of he long intervals was a challenge at first, I started more like 5S slower, but haven't changed this as my intervals have got faster. The one pacing tip I remember from Pete was that you should be able to finish twice the distance at the chosen pace if you had to, but that doesn't work at first as if you are like me, 20k at any pace wasn't in my sights when restarting. You should be sweating freely but breathing not labored. Hope that helps.

For me today after a couple of days off did a strength session (prevented for some time due to a minor back issue). Decided on 12 x 30" r1' R24. Then continued the theme with a moderate Hour R18. HRM played up in a couple.

Time: Distnc Rate Pace HRMax % HRMin %
00:30.0 132 24 01:53.6 151 82.1% 097 52.7%
00:30.0 133 24 01:52.8 156 84.8% 105 57.1%
00:30.0 134 24 01:51.9 158 85.9% 113 61.4%
00:30.0 135 24 01:51.1 Error N/A 114 62.0%
00:30.0 135 24 01:51.1 162 88.0% 112 60.9%
00:30.0 135 24 01:51.1 163 88.6% 118 64.1%
00:30.0 135 24 01:51.1 166 90.2% 119 64.7%
00:30.0 137 24 01:49.5 Error N/A 119 64.7%
00:30.0 137 24 01:49.5 167 90.8% 119 64.7%
00:30.0 137 24 01:49.5 168 91.3% 122 66.3%
00:30.0 137 24 01:49.5 166 90.2% 121 65.8%
00:30.0 137 24 01:49.5 171 92.9% 124 67.4%
06:00 1,624 24.0 1:50.8 171 92.9%

10:00.0 2,170 18 02:18.2 150 81.5% 101 54.9%
10:00.0 2,170 18 02:18.2 151 82.1% 145 78.8%
10:00.0 2,172 18 02:18.1 154 83.7% 148 80.4%
10:00.0 2,173 18 02:18.1 155 84.2% 149 81.0%
10:00.0 2,185 18 02:17.3 157 85.3% 151 82.1%
10:00.0 2,275 18 02:11.9 169 91.8% 154 83.7%
1:00:00 13138 18.0 2:17.0 169 91.8%

So SPI 9.9 - 11.1 on 30", 1.4S/500m faster than 4 months ago. Last 10' of R18 at 8.5 with second fastest Hr of the season. Happy with those.

[Davidba]

Great to see you David. That is an impressive pace to start out at. The original plan suggested starting at a pace you could do the session at without rests, although many start a bit quicker and so reach their limits more quickly.

- Iain

Thanks Iain. I'm in the Pete Plan thread but it will most likely only be 4-5 sessions a week (4 this week). Life's busy and rowing 6 times a week wouldn't work for me at the minute. Today was 30 mins 1.56.5/500, 23spm. I'll hopefully keep some consistency going.

[Davidba]

4x1k today. 1.41.8av, 29 spm av.
1) 1.42.8, 28spm
2) 1.42.0, 29spm
3) 1.41.8, 29spm
4) 1.40.6, 30 spm
DF: 125

Had time yesterday so did 5k easy (2.00.1/500 @ 21spm).

[Iain]

Well done David on what is my least favourite PP session. looks like you could do a low 6:40's 2k already!

[Ian Bee]

Very impressive David

Sent from my CPH2173 using Tapatalk

[Davidba]

Well done David on what is my least favourite PP session. looks like you could do a low 6:40's 2k already!

Cheers. Very few of them I look forward to! Because you can guesstimate 2k pace pretty well from the sessions I'm definitely content to pull away in the meantime until I (fingers crossed) get the session times down a little bit lower. I hurt my bad badly last August (overstretching-nothing to do with rowing) and still have a bit of residual numbness in my foot and left calf so I'm a little cautious still.

[Iain]

Oh to row nearly so fast and you call that cautious?

Notched up a CBA today after a late night celebrating the end of daughters finals

[Davidba]

30 mins 2.00.0/500, 21spm
DF: 115

[Davidba]

3k, 1.47.5, 26spm
2.5k, 1.47.3, 26 spm
2k, 1.44.4, 28 spm

Though I'd aim for 1.47.9 for first interval and see how it went after that. DF 130 (maybe a little high). Good to get the last difficult workout of the first rotation done. Steady rows for rest of the week, whatever and whenever I can fit in.

[Ian Bee]

Hot pace again David

[Iain]

Nice acceleration in the 2k.

[Davidba]

Nice acceleration in the 2k.

Thanks, I was temped by the sub 7 on the screen! Prob the fastest 2k since my 2k pb 3 years ago (I haven't tested since that).

[Iain]

Needed to do a session today despite poor sleep as away at weekend. Chose 10 x 1'r1', but haven't done since a month after restarting (at 2:02.4 R27 average). So picked 257M as a starting pace, cautious of creep from 10 intervals. In the event better than usual consistency reduced distance achieved, not as tough as it ought to have been:

Time: Dist Rate Pace HRMax % HRMin %
01:00.0 258 29 01:56.3 157 85.3% 097 52.7%
01:00.0 258 28 01:56.3 161 87.5% 112 60.9%
01:00.0 258 28 01:56.3 163 88.6% 122 66.3%
01:00.0 258 28 01:56.3 166 90.2% 120 65.2%
01:00.0 259 28 01:55.8 170 92.4% 121 65.8%
01:00.0 260 28 01:55.4 171 92.9% 128 69.6%
01:00.0 260 28 01:55.4 171 92.9% 132 71.7%
01:00.0 261 29 01:54.9 172 93.5% 135 73.4%
01:00.0 264 28 01:53.6 174 94.6% 137 74.5%
01:00.0 274 34 01:49.5 178 96.7% 139 75.5%
10:00. 2612 28.8 1:54.9 178 96.7%

[Davidba]

Lunch time 5k
1.55.3/500, 22spm
Df:120
Used barefoot shoes today, position 4 on footstretcher.

[Davidba]

Pre breakfast row.
30 mins steady, 1.59.8/500, 22spm.

[Davidba]

Rotation 2
8x500m: 1.37.6 av (31 spm)
1.37.7/8 then 1.36.7 on the final one.

Averaged 1.37 8 at week 1, finishing slower than some of the earlier intervals. Better paced today. Workout slightly easier this week, although the average wasn't that much better. Garage v.warm, even with fan. Will try sit on 1.37.6 for all but thr last interval next time.

[Davidba]

30 mins, 1.56.0, 21spm

[Iain]

Nicely done David, after a long day travelling for work yesterday couldn't drag myself out of my pit this morning, as in office tomorrow, next tryst with metal mistress not until Friday.

[Davidba]

5x1500
1.46.1/500 av, 26spm. Rotation 1 of pete plan was 1.46.6 (or.7, I need to check!)

1. 1.46.6, 26 spm
2. 1.46.6, 26 spm
3. 1.46.4, 27 spm
4. 1.46.5, 27 spm
5. 1.44.7, 27 spm