The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

Post by Mat »

Good to hear that you've finally been seen Colin, even if it does mean you've been poked and prodded somewhat. Hopefully you can begin the trek along the road to recovery now (good start today) :fsbgrin:

Just seen your query on pace / heart rate Peter, and thought it may help to outline my own experience. I use HR as a guide in comparing different sessions, so for example I can (hopefully) see improvements in HR even when rowing a similar piece at the same pace, and this can be done effectively without the need for FBA type software (I do have this, but use it only occasionally). I also find it can help in winning the battle of "mind over matter" during some harder sessions or TTs as a glance at the HR may remind me that however hard I feel the piece is, the HR is for example only 155, so I know there's plenty of headroom left

The majority of IP sessions are mid-longish intervals and for these I do very much use pace as my guide. The IP pace guide is useful, but does quite a range in many cases, and so I find it useful to sense check against similar length continual pieces. For example, I'd begin a 3 x 12' session at a pace that I'd use for a 10k, and hopefully see a slightly negative split across the intervals. Once you can achieve a pace in the region of your PB, you know you're ready to give it a shot :wink: Because of the way the plan varies the type of training constantly, there is the opportunity to work hard on every session rather than saving yourself for a tough session the following day.

The final suggestion I'd make is to swap in a continual piece on a regular basis (I do so weekly, but if you are training 4 times pw, you may wish to do so fortnightly), as this will maintain your mental fitness for longer pieces, so you may swap a 2 x 15' for a 30', or a 3 x 8' for a 6k etc

All the best with the plan, and also to Kirby, Colin and Huw (hope you enjoyed the sailing) as you continue with it :D
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Re: The Interactive Plan (IP)

Post by Grobi »

Thanks for explaining Mat, it makes the IP much clearer for me now.

Today's session was a 3x12' UT1 at a pace of 1:59-2:05 and a heart rate of 151-166:

12' / 2952m / 26spm / 156 AHR
12' / 2953m / 26spm / 163 AHR
12' / 2957m / 26spm / 151 AHR -> faulty h/r belt, must have been 163 like before + 5 extra being upset by that $%&"! h/r belt

I must admit that these UT1 session look easy on paper but are long and sweaty sessions in reality.
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Re: The Interactive Plan (IP)

Post by kirbyt »

Hey Colin, good luck with your injury--at least now you have a diagnosis to work with and knowledge is half the battle. How is life as a lightweight Peter?

I've just completed my third week on the IP and have been rowing well over 100k per week. :shock: I have now done my last ut2 for basically five weeks. I'm pretty happy about that as my last one was 90' which I found very long. Unfortunately, my hr monitor is giving me some crazy readings, like 230 for instance, so I believe I need to replace the battery. I tried to do it myself but my smallest screwdriver (phillips #000) didn't work so it's off to the watch repair shop for me. This week I finally get to do some fastish stuff--AT work, in the 1:50-1:55 range--and I'm kind of looking forward to it.
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Re: The Interactive Plan (IP)

Post by stumpy »

Thanks Kirby lets hope so.
Still off plan as the IP sessions may just be too long /hard at present but if I dont do anything the arm / shoulder seems to get worse. :( there again todays session called for 10 mins at AT which would have been easier #-o
So just a couple of Row Pro sessions today mainly in the company of Anke Molkenthin. ^O^
30 min 6756m 2:13.2 r22 157 EHR
3250m at 2:14.7 r18 156 EHR
TE 3.8 epoc 139
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Re: The Interactive Plan (IP)

Post by stumpy »

Still using Row Pro sessons as the company helps get me on the erg.
Todays effort was 4x5' on 3' rest
1326m 1:53.1 r29 148 EHR just managed to stay with the 2 leaders
1285m 1:56.7 r29 161 just managed to not stay with the 2 leaders :oops: :twisted: #-o :lol:
1244m 2:00.6 r28 165 paying for that first interval
1225m 2:02.4 r27 166 well the plan was only calling for UT1 today :fswink:

TE 3.6 epoc 119

Arm /shoulder still giving me stick but its feeling a little better overall
Last edited by stumpy on Fri Apr 13, 2012 6:46 pm, edited 1 time in total.
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Re: The Interactive Plan (IP)

Post by stumpy »

Yet another online Row Pro session this time a 30 min (2:10.0) with a 10 min WU & CD to make up the planned 50 min UT2 a nice steady row after yesterdays tough intervals,
50 mins TE 3.5 epoc 108 MHR 147.
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Re: The Interactive Plan (IP)

Post by Grobi »

Hi all,

I haven't been posting recently but I'm still watching your training. I have been (and still am) at the Algarve/Portugal for a week off training. Will be back in the saddle next week :fswink:
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Re: The Interactive Plan (IP)

Post by stumpy »

It's all right for some. Enjoy Peter,
Yesterday was first day of my 2 k challenge (Gary's idea not mine) :twisted: to erg at 2k PB pace -minus 1 second /500 split for the next 15 weeks increasing by 100m /week starting at 500m so 1:47 for me (but use your own pace) for 500m next week 600m at 1:47 and so on, anyone care to join me on this little challenge?

Todays session
UT1 3x16 r5
TE 4.0 epoc 157 MHR 161
So wanted to pack up after the first interval but plodded on
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Last edited by stumpy on Mon Apr 16, 2012 6:45 am, edited 1 time in total.
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Re: The Interactive Plan (IP)

Post by stumpy »

Edit to my last post, a little challenge that might appeal to some, any takers out there?
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Re: The Interactive Plan (IP)

Post by Grobi »

Yesterday my second week into the plan (after one week off in Portugal with no rowing but 210k cycling) started with a 3x11' UT1 session. So the range for the target pace was 1:59-2:05, the range for h/r was 151-166:

2710m / 2:01.7 / 26spm / 155EHR
2714m / 2:01.5 / 26spm / 159EHR
2734m / 2:00.7 / 26spm / 163EHR

Despite a week off this session felt pretty easy. I decided to do the first two reps in the middle of the pace range and to do the final one quicker, but not exceeding 166 h/r. It felt good throughout and compared to PP session after you have done four or five cycles the IP sessions are much less intimidating and at a much lower h/r. I know this will change later but currently I'm enjoying training sessions which are not "eyeballs out" or "lungs out" every time I do them.
Last edited by Grobi on Tue Apr 17, 2012 9:25 pm, edited 1 time in total.
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Re: The Interactive Plan (IP)

Post by strider77 »

Looking good Peter :D
colin bradley wrote:- Yesterday was first day of my 2 k challenge (Gary's idea not mine) :twisted: to erg at 2k PB pace -minus 1 second /500 split for the next 15 weeks increasing by 100m /week starting at 500m so 1:47 for me (but use your own pace) for 500m next week 600m at 1:47 and so on, anyone care to join me on this little challenge?
Ok Col, sounds like a whole heap of fun-so tomorrow after Badminton-will go for 500m at 1:42.6, then next Wednesday 600m at 1:42.6 :roll:
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Re: The Interactive Plan (IP)

Post by stumpy »

Good man Alan, you have a strange idea of fun mate. :lol: but good luck with the later stages, I think we will need it.

Todays session was a 30 mins + 10 mins at UT1 on Row Pro with Wolfie and a few others
7294m 2:03.4 r24 EHR 162 (fast last 1K) RP effect :wink:

TE 3.7 epoc 133
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The Interactive Plan (IP)

Post by Huw Thomas »

Good hard session Colin - keep at it mate!
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: The Interactive Plan (IP)

Post by strider77 »

Colin, Just read about your frozen shoulder and rotator cuff injury -take it easy don't be like Paul V and try to row through it :D
Good man Alan, you have a strange idea of fun mate. :lol: but good luck with the later stages, I think we will need it.
Last night after the mad sprint of the CTC did 500m in 1:42.5, so next week its 600m @1:42.5 :twisted:
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Re: The Interactive Plan (IP)

Post by stumpy »

Thanks Huw I hope your not in to much pain matey and your getting around OK My thoughts are with you.
Two good sessions Alan on the CTC and our little 2k challenge I hope you found the 500m easy as it should be at this early stage. decided to do mine over the weekends. so watch this space. :fsgrin:
Thanks for your concerns over the cuff injury the erging seems fine, however tried a swim today which was very very very slow. :( :( :( :(
Todays session was 68 mins UT2/1 15284 2:13.4 r22 TE 3.9 epoc150 more at the bottom end of UT1 but it just felt comfortable so plodded on.
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Re: The Interactive Plan (IP)

Post by strider77 »

Knowing Huw as the hard man he is I am sure that he is rowing one-legged as fast as we do with two legs :shock:

Good luck with the 500 at the weekend or is it the 600 ? :D
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Re: The Interactive Plan (IP)

Post by stumpy »

Too true Al. 600m this W/E sometime
Hour session on RP with Lee & Christine No sprint finish today :( :lol:
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Re: The Interactive Plan (IP)

Post by stumpy »

Two speed sessions for me today
2K WU
2K with the first 600m at sub 2K PB pace
100m 1:44.5 r32 136EHR
100m 1:45.0 r31 147
100m 1:45.5 r31 149
100m 1:46.0 r34 149
100m 1:46.0 r31 147
100m 1:45.5 r31 144
then paddle out the rest of the 2K 9:09.8 EHR 114
then a couple of mins rest before a second go at the CTCimproved to a 306 m
TE1.8
Over to you Alan 8) Any other takers ? come on guys and gals you know you want too.
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Re: The Interactive Plan (IP)

Post by hewitt »

Hi guys. I decided that it is time i got some structure in my training again and the IP has always been my friend. :fsbgrin:
Training seems to be getting back to normal appart from a niggle in my right foot,but it does not effect my rowing. :fsgrin:
Today called for 2x15min at UT1.4min rest.(1:49-54). But it seemed a bit soft. :?:

15min...4125m...1:49.0...r22
15min...4150m...1:48.4...r23

Second one stung a bit. :fsgrin:

I have started the 26 week plan on week 4 because the longer UT2 rows are just not my cup of tea. :wink:
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Re: The Interactive Plan (IP)

Post by hewitt »

Today was 2x6min with 3min rest.Target pace was (1:44-49). Seemed a bit soft as it is no were near my 5k pace. :roll:

6min...1765m...1:41.9...r28 (average HR 146 Max 167)

6min...1793m...1:40.3...r28 (average HR 166 Max 178)
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Re: The Interactive Plan (IP)

Post by stumpy »

Welcome back to the fold Jason =D> =D> =D> I was begining to give up on this thread so I am glad you have joined again.
You seem to be a couple of weeks in front of me at present not that I'm on plan much these days,
First erg for me in over 5 days today as last Tuesday work really knackered my shoulder up.
10k 42:49.8 2:08.5 r24 (DF 150 oops forgot to put it back after sprinty stuff Sunday) on RP with Lee.
TE3.5 epoc 116
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Re: The Interactive Plan (IP)

Post by hewitt »

Thanks Colin. :fsbgrin: Hope the shoulders heals quickly. [-o<

Today i decided to follow the plan to the letter and wear my HR and stick to the training band if i could. :) 3x12min UT1.(1:49-54)pace and 140-160 HR guide.

12min...3232m...1:51.4...r25(AHR 138 MRH 147)

12min...3231m...1:51.4...r25(AHR 145 MHR 153)

12min...3233m...1:51.3...r25(AHR 151 MHR 158)
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Re: The Interactive Plan (IP)

Post by stumpy »

Well I was going to join you on RP as the 3x12 was my session today too, went to sign on at 9:45 only to learn that you were rowing your last interval #-o brain is as bad as the body ie. going downhill fast.
Anyway looks like you got that one on target Jason with very little HR drift.
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Re: The Interactive Plan (IP)

Post by hewitt »

2x7min AT today following the guide lines. Pace guide(1:44-1:49) HR guide(160-169).

7min...2031m..1:43.4...r27(AHR 148 MHR 161)

7min...2027m...1:43.6...r27(AHR 159 MHR 169)

Very hard not to chase the guys on RowPro but i am building for the future. :D
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Re: The Interactive Plan (IP)

Post by stumpy »

It was good to grind that one out together Jason so much better knowing that there are others working hard on the same session at the same time.
I went off hard on that first one with a view of getting into the AT zone sooner rather than later, but still only managed to get there towards the end of the first 7 mins even going 2 seconds faster than fastest target.
The second interval was always going to be hard at that pace, but HR was into the TR zone within a min so it was good to back off a little but still stay near the target.
2x7 AT
4K WU
1796m 1:56.9 r26 EHR154
1756m 1:59.6 r27 EHR 164 (cap 152- 158)( pace 1:59.0)
6kCD
TE 3.1
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