The Interactive Plan (IP)

[andy walls]

Mat, great post and very useful. =D>

Trish, well done on your 8 x 45 secs, great effort. =D>

Si, enjoy your day off!

Today, 2 x 15' UT1 6r (1:55 - 2:02)

2K w/u

15', 3912m @ 1:55.0, 25R
6'r, 1285m
15', 3934m @ 1:54.3, 26R

2500m c/d

Starting to get some fitness back after the lay off, my spm is still maybe 1 or 2 strokes higher than I would normally have for these rates, something to work on I guess.

[hewitt]

I have decided to come back on the IP thread because i am some way off even thinking about 6:20.
I have printed off a new IP training program for 21 weeks up the the English in Manchester.(February)
First session on the plan was 2x21min UT1.(1:48-54)

21min...5640m...1:51.7...r22(Average HR 149)

21min...5659m...1:51.3...r22(Average HR 167)

2k...8:50.3...r19(Average HR 134)

Keep up the good training everybody.

[andy walls]

Great session Jason.

2 x 10' UT1 (1:55 - 2:02) today.

2k w/u

10', 2636m, 1:53.8, 23R
5' r, 1116m
10', 2637m, 1:53.7, 24R

2k c/d

[Gooner Neil]

great work Jas and impressive stuff from the gang

For me today

2x7' AT 4 min rest

1821m 1.55.3
1831m 1.54.6

[andy walls]

Daft question however one I need to ask.

I have printed off a 16 week plan, 5 sessions a week. Ordinarily I train for 6 days a week, should I progress with the plan and not work to the specific weeks as stipulated or should I stick to the 5 sessions per week and do something like the CTC for example on day 6?

Would welcome your views, thanks

[Mat]

I have printed off a 16 week plan, 5 sessions a week. Ordinarily I train for 6 days a week, should I progress with the plan and not work to the specific weeks as stipulated or should I stick to the 5 sessions per week and do something like the CTC for example on day 6?

How about printing off a new 6 session per week plan and following that, jumping in at the appropriate week? It would be preferable to do this, and then you can swap in the CTC for a similar session from the plan (e.g. this month's is an ideal swap for a 3x10' session)

[hewitt]

Nice training Neil and Andy.

I follow the 6 times a week IP Andy.

Today was supposed to be 72min UT2. Not been that far in a looooong while. so i changed it for 45min UT2.

45min...11637m...1:56.0....r21(Average HR 147)

Nearly handled down with 8min to go but decided against it.

[andy walls]

Thanks Mat & Jason.

Your suggestion of a 6 session plan was initially floored until I revisited the C2 website. When I printed my IP off I was only given the option of 4 or 5 sessions per week, I have now discovered the reason for this was that I selected athlete level 3 (which I thought appropriate).

New plan printed off, athlete level 4 which now gives me a 6 session week, here we go again then!!!

Nice 45' Jason, should you not be ashamed reducing your session by 27' !!??

[hewitt]

I am very ashamed of making the session shorter Andy. That is why i am going to do it again tomorrow.

3x16min today with Colin and Margo. On RowPro.

16min...4335m...1:50.7...r24(Average HR 147)

16min...4323m...1:51.0...r24

16min...4311m...1:51.3...r24

I took my HR belt off after the first one as it was causing a blister on my chest.

[stumpy]

Same session as above only UT2 capped at 137 MHR 2:10.3 - 2:12.8- 2:13.2 TE 2.5 epoc 54 MHR 139

160911.JPG (68.53 KiB) Viewed 488 times

[andy walls]

Good luck with ur 72' Jase, hope you have a cushion

Slotted in to my new plan today, 45' UT2 (2:04 - 2:08) didn't really fancy that sort of pace so went for a 45' max 20R instead.

8' w/u 1515m

45', 11107m, 2:01.5, 20R

2k c/d

[hewitt]

Good luck with ur 72' Jase, hope you have a cushion

Slotted in to my new plan today, 45' UT2 (2:04 - 2:08) didn't really fancy that sort of pace so went for a 45' max 20R instead.

8' w/u 1515m

45', 11107m, 2:01.5, 20R

2k c/d

I meant to say i will be doing another 45min not the 60min on the plan tomorrow.

Its always good to get some r20 training in Andy.

[andy walls]

Good luck with ur 72' Jase, hope you have a cushion

Slotted in to my new plan today, 45' UT2 (2:04 - 2:08) didn't really fancy that sort of pace so went for a 45' max 20R instead.

8' w/u 1515m

45', 11107m, 2:01.5, 20R

2k c/d

I meant to say i will be doing another 45min not the 60min on the plan tomorrow.

Its always good to get some r20 training in Andy.

good luck anyway mate

[Paul Victory]

I'm going to try to get back on the IP from tomorrow. I did 6x5' for the CTC today as a TR session , which means I'm due to do some UT1 training tomorrow.

Paul V

[hewitt]

I'm going to try to get back on the IP from tomorrow.

Paul V

Welcome back to the DARK side Paul.

[Paul Victory]

I'm going to try to get back on the IP from tomorrow.

Paul V

Welcome back to the DARK side Paul.

If I can sort out my problems with RowPro, I might even join you for one of these IP sessions you keep trying to set up online.

[hewitt]

Another 45min UT2 today on RowPro with Colin,Bangers ,Big Nick and a guy from Australia.

45min...11711m....1:55.2...r21(Average HR 152)

As Colin pointed out it should have been a 90min session

I seem to be putting in alot more meters now that i am following the IP to plan,well nearly to plan.

[stumpy]

Another 45min UT2 today on RowPro with Colin,Bangers ,Big Nick and a guy from Australia.

45min...11711m....1:55.2...r21(Average HR 152)

As Colin pointed out it should have been a 90min session

I seem to be putting in alot more meters now that i am following the IP to plan,well nearly to plan.

I think you would have been on your own With a 90 min session Jason so probably for the best TE 3.0 epoc 78 AHR 134 (capped at 137)

170911.JPG (39.19 KiB) Viewed 446 times

[andy walls]

A 3 x 12' 5r UT1 today, (1:58 - 2:03)

2k w/u

12', 3055m, 1:57.8, 22R
12', 3057m, 1:57.7, 23R
12', 3060m, 1:57.6, 24R

2 x 5 active rest, 2187m

2k c/d

[Paul Victory]

Today called for 3x10'UT1r5'. As I wanted to put in some meters for the Fall Challenge, I did somewhat longer wu and cd than specified and I did active rest in the UT1 session and an extra 2' at the end of the 3rd 10' ( I presume this is OK).

Session was as follows:

8143m w/u in 34:58.7 @ 2:08.9, strapless

10', 2544m, 1:57.9, 29spm, HR 140
10', 2544m, 1:57.8, 28spm, HR 148
10', 2547m, 1:57.7, 28spm, HR 154

12:05 active rest, 2803m

5734m c/d in 24:58.7 @ 2:10.7, strapless

My UT1 rate is specified as 1:58 to 2:04, so I was at the bottom end of the range. But the IP also specifies a HR range of 146 to 157 for UT1, but I didn't get into this range until the end of the second 10 minutes and it was only in the very final 6 to 7 minutes that I was rowing within the range. Does this mean I should be rowing faster in a UT1 session or does the guideline HR range refer just to the end of the session?

Paul V

[SlowSi]

Some great stuff going on here

Paul - I think you could probably push a little harder if you're not in the range until late in the 2nd rep, you look in good shape. Maybe you could try putting dropping the stroke rate a little and trying to get a bit more out of each stroke, the IP suggest a stroke range of 20-24 for UT1 stuff.

I've had a couple of self imposed days off the erg, a slight niggle in my upper back caused me to worry that I was gettinga re-occurence of an injury that kept me out for 6 weeks or so a couple of years ago. I used the days off to do some cross training in the gym on the stair master, bike and cross trainer, tbh it bored me stupid and I couldn't wait to get back to the erg

Today was a 30@20 Ut1 session, didn't want to push it too hard but fell into a nice groove which resulted in my best ever strapless 30R20 :-

30R20 - 7855 - 1:54.5 - strapless

1:55.2 @ 19
1:55.0 @ 19
1:54.7 @ 19
1:54.2 @ 20
1:53.4 @ 20

3k @ 18 + 2k @ 16 cd

Cheers, Si

[hewitt]

. Maybe you could try putting dropping the stroke rate a little and trying to get a bit more out of each stroke, the IP suggest a stroke range of 20-24 for UT1 stuff.

Took the words straight out of my mouth.

Welcome back Si and i am glad you decided to ease off once you could feel the twinge in your back.

[hewitt]

Seemed to be a bit of confusion today on RowPro. Somebody used my first 12min session so i had to set up a "quick row".Then somebodyelse used my second 12min so i had to use another "quick row". But the 3rd 12min nobody wanted.
3x12min with 3min rest in between all the confusion.

12min...3315m...1:48.5...r25

12min...3316m...1:48.5...r25

12min...3337m...1:47.8...r26

[SlowSi]

UT2 day for me today :-

1k wu

60 @ 18 - 14859 - 2:01.1

2:01.6 @ 18
2:01.2 @ 18
2:00.8 @ 18
2:00.8 @ 18
2:01.0 @ 18

1k cd

Cheers, Si

[Paul Victory]

. Maybe you could try putting dropping the stroke rate a little and trying to get a bit more out of each stroke, the IP suggest a stroke range of 20-24 for UT1 stuff.

Took the words straight out of my mouth.

Welcome back Si and i am glad you decided to ease off once you could feel the twinge in your back.

Thanks Si/Jason

I've just realised I had entered the wrong resting HR in my IP - 65 when it should have been 55. This reduces my training zone slightly and makes the session more within the correct range. Didn't really follow the program today as I wanted to do some meter munching for the Fall Challenge, but I'll try to get back on track with an AN session tomorrow.

Paul V