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Posts Tagged ‘Steady distance’

Something better than nothing

Posted by thepeteplan on March 11, 2008

I had to do a short and fairly comfortable session today due to some “exercise in heat” experiments I’m taking part in at work. The day before each trial I can’t do hard training, and tomorrow is the first of 10 trial days (2 each week for the next 5 weeks).


8k = 29:31.7 / 1:50.7 / 24

2k splits = 1:51.1, 1:50.9, 1:50.8, 1:50.1 (all 24spm)


Clean and press – 50kg = 3 sets of 6

Bicep curls – 18kg dumbbells = 3 sets of 6

Still some good training. I will have to wait and see tomorrow how strenuous the exercise is (each session is 100mins of exercise in a chamber at 45 degrees C, low humidity, wearing lots of clothing) as to what training I can do in the evening after. With only 2 sessions a week I can move my hard sessions to deconflict completely if I need to.

This was the heaviest I’ve gone so far on the clean and press, felt powerful and fast today though, perhaps because of the shorter erg session before.

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10k and weights

Posted by thepeteplan on March 6, 2008

A steady distance day on the Pete Plan today. At the moment I’m still doing 10k only for these so I have time to do a short weights session also within my lunch hour.


10k = 36:57.4 / 1:50.8 / 24

2k splits = 1:51.7, 1:51.1, 1:51.0, 1:50.7, 1:49.8 (all 24spm)


Cleans = 45kg, 3 sets of 10

Squats = 45kg, 3 sets of 10

Bicep curls = 16kg dumbbells, 3 sets of 8

Tricep pulldowns = 13.75kg, 3 sets of 10

I’m starting to see and feel a benefit from the weights, even with the limited amount I’m doing. I think the cleans are a great explosive exercise hitting a lot of muscle groups. I went 5kg higher than Tuesday today to just do cleans, rather than clean and press. I will alternate between the two each session I think.

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Steady distance and PPC members

Posted by thepeteplan on March 4, 2008


Steady distance day today, which currently is 10k every session.

10k = 36:58.1 / 1:50.9 / 24

2k splits: 1:51.6, 1:51.3, 1:51.2, 1:51.0, 1:49.2 (all 24spm)

Then time for a few compound weight exercises:

Bench press: 70kg, 3 sets of 5 reps

Clean and press: 40kg, 3 sets of 6 reps

Squats: 40kg, 3 sets of 10 reps

 The bench pressing I’m currently trying to alternate between 60kg and sets of 8 to 10, and 70kg with less reps per set, just to try to increase my strength a little. Clean and press I’m really limited by the press bit, but I still think it’s best overall keeping the weight fairly light for a while. Squats I can’t go heavy as we don’t have a squat rack in the gym, so I have to pick the bar up from the floor. Not that I want to go heavy on them after an erg session, with a hard session the following day.

Blog members area:

The members area of the blog is now fully up and running. Each person following Pete Plan Coaching has their own page to use as they wish, with most people currently using it for a personal bio. Hopefully this will become a valuable resource for people following the coaching, but it will always be strictly a closed group area of the blog. I have had a number of interesting articles on my computer at work that many people might find useful and interesting to do with various related areas to erg performance. Until now I had no easy way of sharing these with people. I just need to decide which to put on the main blog, and which to restrict to members. This will mainly depend on getting the authors permission for open access.

Training thoughts:

I think some people in the past have suffered following my training advice as I have always tended to leave it up to them when they need additional rest, be it an extra rest day or two, or a full easy week. I am considering experimenting with an adaption to the PP and putting in an easier week to each cycle, so that the normal 3 week cycle is completed, followed by an easier (note, I don’t say easy..) week before the next cycle is begun. There are one or two components from the PP07 plan I would like to incorporate into my training now, and using this easier week for those I think could benefit the overall PP structure. Watch this space for more details.

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An international flavour

Posted by thepeteplan on February 28, 2008

I think the cold is just about gone now, but another fairly easy session today just to make sure.


10k = 37:13.7 / 1:51.6 / 24

2k splits: 1:52.6, 1:52.0, 1:51.6, 1:51.4, 1:50.7 (all 24spm)

Leaving time for a very short weights session:

Bench press: 60kg, 3 sets of 8 reps

Cleans: 50kg, 3 sets of 6 reps

International fame:

Within the first week of launch, the Pete Plan Blog is already linked off the Italian RowingSport website here:

It is interesting to be able to look at the blog stats, where I can find out where people have linked from to get to the blog, and what has been looked at while they were here. This is useful to me to be able to see which content is popular, and which isn’t so popular.

Blog updates:

As mentioned in yesterday’s blog entry, I plan to add a section with details of the first 12 week phase of Pete Plan 2007, aimed at a 5k test. I will also be adding links to other indoor rowing related websites that I find useful, and some details of erg related accessories that I like to use.

I think I will also add a racing page, detailing up-coming races, all of my past race results, and some hints and tips for those new to erg racing, or looking for something that may give that little edge. Make sure you check back to see when all these additions appear!

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Another day, another dollar

Posted by thepeteplan on February 26, 2008

I seemed to be coming down with a bit of a head cold yesterday. Sometimes this seems to be triggered by a hard session, and lasts just to the end of the day. It was still there this morning though, so I decided to take it a little easier on today’s steady distance session.

Steady distance:

10k = 37:20.1 / 1:52.0 / 24

2k splits: 1:53.0 / 1:52.3 / 1:51.8 / 1:51.6 / 1:51.2 (all 24spm)


I procrastinate periodically about putting some structured weight training into my overall training programme, but it never really materialises. This is really a problem with “Lunch hour” training, there isn’t often time. I would however like to just introduce some compound weight exercises in at least once a week to benefit overall conditioning, and perhaps aid in getting my body fat level down just a little. So today I had time to do a little weight training:

Bench press: 70kg, 3 sets of 5

Clean & Press: 40kg, 3 sets of 5

Squats: 40kg, 3 sets of 10

Not much, and not heavy, but I think that’s the best way to start.

My training will be supplemented over the next month with some endurance leg pressing in a heat chamber. Sounds odd? Yes it is a bit. I will be doing 100mins of continuous leg pressing 3 days per week at 45degrees C, and getting paid for it, while breathing into a bag, having HR and ECG measured, and the unpleasant one, core body temperature. This is all during work time, but training will need to be tailored to fit in as I’m not allowed to do “hard exercise” for 24hours before each session, therefore the hard sessions will need to be in the evening after these. At least I’ll be warmed up! Should be interesting…

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