The Pete Plan etc

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Ian Bee
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Re: The Pete Plan etc

Post by Ian Bee »

Happy hols Spider!

Thought I'd have a 500m plan week into the mix, and started off very very gently!

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Re: The Pete Plan etc

Post by spidermac »

Back from a wet aviemore had a go at 30minR20.
wup - 1k
Time Dist spm HR split
06:00.0 1351 20 147 02:13.2
06:00.0 1352 20 152 02:13.1
06:00.0 1354 21 153 02:12.9
06:00.0 1356 20 157 02:12.7
06:00.0 1372 20 157 02:11.1
30:00.0 6783 20 153 02:12.6
CD - 1k
HD`s appearing very quick :twisted: but managed to fight them off! HR very hi. [-X .2s faster than y last 30minR20 but did this wout in Jan .2s quicker & 20 beats lower HR. :shock:
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Re: The Pete Plan etc

Post by Ian Bee »

Still good metre munching Spider Image

Circling back to week 1 of my 10k week so I can have some logic to the routine....

Didn't increase my pace guide and forgot my HR connection, but this felt a little easier than last time through.

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Re: The Pete Plan etc

Post by Ian Bee »

Return to the third session of 10k week 3. Every time I run through this I end up playing mind games: the first 5 or 6 splits need to feel very comfortable to avoid utter despair as I reach the pointy end....

Today, legs felt heavy but I can see improvement on the previous attempt - but lower HR and the HD demons were entirely in control. Though this target pace should be easy enough.....

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JonT
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Re: The Pete Plan etc

Post by JonT »

Slowly getting back after Covid. I have been doing very steady r20 sessions over the last two weeks, building up from 4K to 8k with plenty of rest intervals.

Today was my first foray over r20. Nothing special but nice to be able to push a little and then settle into UT2 for the last 2k.

The goal is to build up to manage to complete CTC by the end of the month.

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This also took me to 1 million for the season which is satisfying given viruses and injuries.


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Re: The Pete Plan etc

Post by spidermac »

So back at it again. Will keep this short but got a virus in Jan which really laid me low for about 6 weeks; after this still had a lot of joint pain especially in my wrists - couldn`t open jars or at one stage even take my socks off!!! wrist pain was waking me up 3-4 times a night. Finally diagnosed with inflammation triggered arthritis. Been prescribed methatrexate which may or may not work but takes 2-3 moths to show any improvement. Last week got steriod injections in my wrists but not made much difference. Also getting investigated for possible Hodgkins disease!!! Been struggling a bit mentally as never been seriously ill before & not being able to exercise regulaly. Still can`t climb.
ANYWAY decided time to have a go at some rowing last session was in March. ( probably not the best choice in this heat but I`m stubborn). Was going to do 30min R20 but decided to break it into 6minsR30s so could have a drink in the heat:
Wup - 1k
Time Dist spm HR SPlit
06:00.0 1308 20 134 2.17.9
06:00.0 1307 20 138 2.17.8
06:00.0 1307 20 138 2.17.7
06:00.0 1307 20 144 2.17.8
06:00.0 1307 20 145 2.17.7
30:00.0 6536 20 140 2.17.8
CD - 1k
Logcard has bit the dust so input above from PM4 memory. So sweaty but doable. HR pretty Hi but no surprise. Will break myself in gently!!!
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Re: The Pete Plan etc

Post by plummy »

Sorry to hear of your health woes Spider, not of that sounds remotely pleasant. Hopefully, whatever it turns out to be is treatable and the above is the start of a solid recovery.
Looking at the times, to be fair, for a 60+ LWT, they're still not shabby at all.

Looking forward to seeing you climb to great heights again (in both senses)

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Re: The Pete Plan etc

Post by Tako »

Fully agree with Dave here, also all the best wishes from my side. Hope you get over it soon!
Fingers crossed!!
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Re: The Pete Plan etc

Post by spidermac »

Thanks for the +ve thoughts Plummy & Tako.
Thought I could be up for something a bit harder so went for the CTC - very unsure about target pace for 2nd wout in 4 months but I am usually OK on these shorter sprint type wouts - 10x199m R60s
EM wup - 3.3k
Dist spm HR split
199 35 155 01:48.5
199 32 158 01:48.2
199 32 161 01:47.7
199 32 162 01:46.7
199 33 164 01:46.5
199 34 165 01:45.7
199 35 164 01:44.7
199 36 163 01:44.2
199 36 163 01:44.0
199 37 161 01:45.0
1990 34 161 01:46.1
CD - 2k
Total time - 07:02.6
So quite pleased with that tho annoying to miss < 7mins, not go sub 1.46 & miss -ve split on last rep :twisted: - never satisfied !!! :lol: :lol: Must get a new logcard as a pain transcribing this from PM3.
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Re: The Pete Plan etc

Post by spidermac »

The comeback continues :D
Latest EM wout - 5x8minR60s at varous spm`s
wup - 1k
08:00.0 1811 20 02:12.5 - 8min@20spm
08:00.0 1848 21 02:09.8 - 2ea@ 20/22/20/22spm
08:00.0 1874 22 02:08.0 - pyramid 20 ...24.....21spm
08:00.0 1883 24 02:07.4 - 1ea@ 20...27spm
08:00.0 1897 25 02:06.5 - 2 ea@ 22/24/26/28
40:00.0 9312 22 02:08.8
CD - 1k
That was tuff & very sweaty but good to something a bit longer. All the rate changes good for distracting from the HD`s. :lol:
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Re: The Pete Plan etc

Post by spidermac »

WOut 4 of the comeback!! Decided on 30minR20 afer last 2 hard wouts.
wup - 1k
Time dist spm HR split
06:00.0 1326 20 128 02:15.7
06:00.0 1324 20 132 02:15.9
06:00.0 1324 20 135 02:15.9
06:00.0 1323 20 139 02:16.0
06:00.0 1324 20 141 02:15.9
30:00.0 6617 20 135 02:16.0
CD - 1k
Better temps today & showed in the HR & split both lower than a few days ago with 60s rests.
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Re: The Pete Plan etc

Post by Ian Bee »

Nice to see your comeback posts Spider - hope you're feeling better day by day.

I've been picking away at trying to get a balance of targeted sessions with variety. I've now landed on a multi week cycle:

* 500m plan (rowalong) with some light weights
* 2k plan (Pete plan ish) with some light weights
* 10k plan (rowalong) with some light weights
* Cardio week (basically HM sessions if I have time, but time limited to around 1h40.

I shall hold myself accountable with some posts here

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Re: The Pete Plan etc

Post by spidermac »

Thanks Ian & good to have some company again!!
Your plan looks like a lot of variety which I find pretty essential to keep interest/motivation as doing the same sessions over & over often leads to plateauing & a loss of motivation. I`m off for a few days hillwalking but will be back on the erg later this week my weight has balooned up to a giddy 73kg have to sort that out pronto!! :lol:
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Re: The Pete Plan etc

Post by Ian Bee »

Happy walking Spider Image

Strange first session to report on, but W1S3 of the 500m plan is a recovery session....

Metrics are quite pleasant reading though. Less effort for a faster pace is good to see.

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Re: The Pete Plan etc

Post by Ian Bee »

Here we go with being accountable...

W1S4 of the 500m plan.

On the one hand, each rep was a tad faster than last time through but on the other hand I just couldn't hold the SPM down today. So swings and roundabouts.

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Re: The Pete Plan etc

Post by JonT »

When everyone stopped posting here I also stopped, not wanting to be the only person posting. In hindsight that was a mistake and I will start again. I enjoy seeing what others are doing and so logically should share what I am up to. At the moment my main focus is on steady sessions at UT2 and UT1, so all a bit dull I'm afraid. My appetite for rowing pain has diminished a lot over the last 12 months, but I do intend to try to improve on my Nonathlon scores and so 500m/1k/2k has to be done, plus I want to do Dog Days so some longer,. hard sessions will probably also follow.

Watch this space, and good to have this thread up again...thanks for posting to it.

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Re: The Pete Plan etc

Post by JonT »

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2/1.5/1/1.5/2k r20/22/24/22/20 1:30r

Nice and steady after a couple of tough days in London. I haven’t done this session in a while and forgot it had 1:30 intervals. So that was a pleasant bonus. Felt solid, especially at r22 where I am most comfortable and yet I don’t row at this rating that often.


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Re: The Pete Plan etc

Post by Ian Bee »

Let's get the post count flowing again 👍
There's a lot to be said for getting the metres in - my CV week (last week) made me feel a lot better when I reverted to the more sprinty end of the spectrum.
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Re: The Pete Plan etc

Post by Ian Bee »

My inability to hit SPM continues, though not quite as wayward today.

Bit faster than last time through W1S5 of the 500m plan, but it's fractions which could easily be down to rate.

Felt good, taking it as an on balance win.

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Re: The Pete Plan etc

Post by spidermac »

Great to see u back guys!! Some nice improvements Ian, & JonT its impossible to go full throttle all the time - I`ve tried! :lol: Swithered what to do today as legs still a bit tired. Decided on some low rate & longer ival work - keeping HR lowish!! :lol: :D 2x20minR60s
Wup - 1k
Time Dist spm HR dist
10:00.0 2224 18 130 02:14.8
10:00.0 2245 20 137 02:13.6
Rest 60sec
10:00.0 2243 20 140 02:13.7
10:00.0 2284 22 145 02:11.3
40:00.0 8994 20 138 02:13.4
CD -1k
Hot & sweaty in the garage but happy to do a few metres.
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Re: The Pete Plan etc

Post by JonT »

Quite 30min steady state bike training today between meetings.

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Re: The Pete Plan etc

Post by JonT »

RowAlong 2K plan mid-tier session. 4x8min 5:00r

Pace target set to what I thought was 2K+5. Clearly my 2K is way slower than I remember. Really struggled with this. Postman came to give me a breather in interval 3. I’d forgotten how good and how funny John Steventon is!

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Re: The Pete Plan etc

Post by Ian Bee »

@JonT saw that on Strava earlier - looked rather spicy......

Mixed weights/recovery row for me - 1k paddles with a mix of bench press, bench row, military press, squats, calf raises....

10k W8 for next week 🫣

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Re: The Pete Plan etc

Post by spidermac »

Nice wouts guys. Decided on a visit to the pain cave - got what I wished for & then some!!
Power strokes session: 9x1minR45s @ DRF170 at various spm then rest 3min & 3x1minR45s @ 30/32/34+spm at DRF 120
Wup - 2.5k
Time spm HR split
01:00.0 18 144 02:02.9
01:00.0 21 151 01:57.6 - supposed to be 20spm!
01:00.0 22 155 01:54.5
01:00.0 23 157 01:53.6 - missed 22spm
01:00.0 24 159 01:51.1
01:00.0 25 161 01:50.7 - missed 25spm
01:00.0 26 163 01:49.0
01:00.0 26 164 01:48.3
01:00.0 29 164 01:47.6 - missed 28spm
01:00.0 30 157 01:48.6
01:00.0 33 164 01:46.7 - missed 32spm
01:00.0 36 166 01:46.7
12:00.0 3232 26 159 01:51.3
CD - 2k
Hi DRF sets not too bad but last 3 sets at hi spm a bit disappointing. Very breathy!!!
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Re: The Pete Plan etc

Post by Ian Bee »

@spidermac that definitely looks tough, but well done on completing the set



As a correction to the previous post, I was set for W7S1 of the 10k plan (12x 3, 1.5r; pace 2k+5).

I'd done this once, so was aiming to match or push the pace originally but as arrived to the erg sleep deprived (thanks Eric the dog) and full of sub standard food (that's my fault) knew this might be fanciful.

First few reps were good (a little ahead of target, but ok), but by rep 6 the wheels didn't just fall off: Kwik fit came out to rebalance the rims etc etc....

In any case a bit of a mixed bag. I'll take (on average) status quo. Just.

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