The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

Post by Mat »

hewitt wrote:3x8min with 3:30 rest ish.Should be an AT session but pushed the first 2 into TR and paid in the 3rd one but happy with it. :fsbgrin:
So you should be Jason - that's a good hard set of 8' intervals there =D> =D> In any case, that third one wasn't exactly shabby :!: 8)

Great stuff also from Paul, Colin and Andy =D> =D> :D :D
andy walls wrote:I have however been sticking rigidly to the plan! Wasn't too sure if I should deviate
How closely you stick to the prescribed pace / rate / HR is entirely up to you Andy. I can fully understand Jason's comment, and it would be worth considering why a single 12' session would be so much slower than your 5k pace :-k

You're not the only one though Andy. As you progress through teh plan, your fitness is improving, and to maintain that, you need to keep upping the pace rather than sticking religiously to the pace specified at the beginning of the plan. I do always feel that it is worth sense checking the pace set for these intervals, simply by totalling the work period and comparing to an equivalent PB. For example, I did a 4x4' TR session today, and with a total work period of 16' wanted to ensure that I bettered my 5k pace, aiming for sub 1:40 average pace. I started at around 5k pace, and gradually negative split to get an average of 1:39.8. It was hard, but well worth working for :twisted:

Hope you don't mind me butting in with my tupenny worth :fsbgrin:
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Today called for 10'AT (pace range 1:53 to 1:58; HR range 155 to 161). I was feeling pretty tired (and depressed) after watching both world cup Q/Fs this morning and I found the AT session harder than it should have been. I think part of the problem may have been that I wasn't properly warmed up. I did 5k warm up, but I was probably too slow as my HR stayed below 120.

Session went as follows:

w/u 5004m in 21:58.9 @ 2:11.8, 23 spm, strapless, HR 114/118

2632m in 10:00.0 @ 1:54.0, 28 spm, HR 146/156

c/d 9072m in 40:00.0 @ 2:12.3, 22 spm, strapless, HR 127/133

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Re: The Interactive Plan (IP)

Post by stumpy »

UT1 session today after watching England go down to France :(
3x18 r5
4354m 2:04.0 r25 138 EHR
4393m 2:02.9 r24 145
4428m 2:02.0 r25 152

TE 3.4
EPOC 118
MHR 153
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Re: The Interactive Plan (IP)

Post by Gooner Neil »

Well apologies for not pulling (no pun intended) my weight on the IP. Work, injuries and too scared to go out incase I ran into Mr Victory has meant no rowing since 21.09. So I decided to do a 2k check test.

The result was a rather unimpressive 7.25.4. But if I was a politician I would talk up the good side, 8 secs quicker than last attempt, forgot my trainers so did it in socks (sadly true).

However just realised I've double booked myself for BIRC next year #-o Already entered into Brentwood 1/2 marathon. Gutted ](*,)
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Gooner Neil wrote: too scared to go out incase I ran into Mr Victory
:lol:

Today called for 30'UT2 (pace range 2:04 to 2:16; HR range 136 to 143). I've developed a slight head cold and I'm hoping it will be gone before Grimsby on Saturday. [-o< I did a slow 15 minutes warm up, a steady 30 minutes (which didn't feel as easy as it should have) and an even slower 25 minutes cool down.

Session went as follows:

w/u 3425m in 14:58.7 @ 2:11.2, 21 spm, strapless, HR 118/122

7204m in 30:00.0 @ 2:05.0, 22 spm, HR 134/144

c/d 5475m in 25:01.2 @ 2:17.0, 19 spm, strapless, HR 121/124

Tomorrow's session is 1x3'TR, but I may attempt a 1k TT if I'm feeling 100%.

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Re: The Interactive Plan (IP)

Post by andy walls »

Mat wrote:
andy walls wrote:I have however been sticking rigidly to the plan! Wasn't too sure if I should deviate
How closely you stick to the prescribed pace / rate / HR is entirely up to you Andy. I can fully understand Jason's comment, and it would be worth considering why a single 12' session would be so much slower than your 5k pace :-k

You're not the only one though Andy. As you progress through teh plan, your fitness is improving, and to maintain that, you need to keep upping the pace rather than sticking religiously to the pace specified at the beginning of the plan. I do always feel that it is worth sense checking the pace set for these intervals, simply by totalling the work period and comparing to an equivalent PB. For example, I did a 4x4' TR session today, and with a total work period of 16' wanted to ensure that I bettered my 5k pace, aiming for sub 1:40 average pace. I started at around 5k pace, and gradually negative split to get an average of 1:39.8. It was hard, but well worth working for :twisted:

Hope you don't mind me butting in with my tupenny worth :fsbgrin:
Jason/Mat,
Thanks for the comments and advice. My view was I had a plan and had to stick with it, I wasn't too sure if I should deviate at all, I have however been questioning it of late so this is quite timely, I was surprised just how much I have struggled with my first few AT sessions following my UT1 and 2 sessions (although I did try and complete them at low spm).

Today is the start of week 5 and called for 3 x 11' UT1 5r, thought I would mix it a little so instead of sticking to the suggested splits of 1:58 I decided to go for 11' @ 20R, 22R and 24R and see how I felt, the answer was knackered by the end of the last session.

2k w/u

11', 2803m, 1:57.7, 20R
11', 2874m, 1:54.8, 22R
11', 2920m, 1:53.0, 24R

2 x 5' ar 2137m

5' c/d 1014m

Ordinarily this would have been fairly steady for me but I entered a whole world of hurt in the last interval, it appears more variation at a greater rate is required as suggested, thanks both.
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Re: The Interactive Plan (IP)

Post by hewitt »

andy walls wrote: but I entered a whole world of hurt in the last interval, it appears more variation at a greater rate is required as suggested, thanks both.
Welcome to the plan Andy. :twisted: Now you know how we feel all the time. :twisted:
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Today called for 1x3'TR (pace range 1:43 to 1:53; HR range 161 to 174). As stated yesterday, I decided to do a 1000m TT as my TR session. I did a Fletcher warm up and decided not to adjust the DF (134) or the footplate setting (position 2) for the 1k. This went OK until around 300m when I fell totally off pace (I needed to pull 1:38s for an SB) so I decided to just keep going at around 2k pace and finished in 3:22.1. Finished with just under 8k cool down in 35 minutes.

Session details were as follows:

w/u 4806m in 20:00.0 @ 2:04.9, 21 spm, Fletcher, HR 125/137

1000m in 3:22.1 @ 1:41.1, 24 spm, HR 153/162

c/d 7966m in 34:59.6 @ 2:11.8, 18 spm, strapless, HR 134/136

Only three more sessions to do before Grimsby. I'm going to a football match straight after work tomorrow, so that will probably be my day off unless I do an early morning session.

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Re: The Interactive Plan (IP)

Post by stumpy »

While reading some of William Konarzewski's posts (dont surpose your reading this William but if you are Hi & hope your well. ) on the C2 forum prior to the Newark mile a couple of years ago. I decided to copy his lead up to his BR mile. So todays session was a 6x500m on 1 minute rest. Oh boy was this a shock to the system, the wheels well and truly came off 3/4 through the 5th interval, hardly surprising really as my training is still in the base phase :shock: Giving me an average of 1:47.0 for the session this now becomes my target for Saturdays Grimsby mile.
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Re: The Interactive Plan (IP)

Post by hewitt »

Definately looked painfull Colin,but good training. :fsbgrin:

Nice 1k there Paul and good luck to you both in Grimsby.It will be my first year of missing it. :(

I have been feeling a bit off for 2 days so havent trained but tonight i so 20x500m on RowPro.In for a penny in for a pound. :lol:

20x500m tonight with the CRAZY gang. :shock:
First 10 at gently negative split 6k pace.
1:43.0,1:42.8,1:42.6,1:42.4,1:42.2,1:42.0,1:41.8,1:41.6,1:41.3,1:41.2.

Second 10 i tried to kill myself with as you will tell by the splits. :lol:

1:40.1,1:38.7,1:38.2,1:37.0,1:37.0,1:36.8,1:36.4,1:40.9,1:39.7,1:37.5.
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Re: The Interactive Plan (IP)

Post by andy walls »

hewitt wrote:
andy walls wrote: but I entered a whole world of hurt in the last interval, it appears more variation at a greater rate is required as suggested, thanks both.
Welcome to the plan Andy. :twisted: Now you know how we feel all the time. :twisted:
Thanks for the sympathy mate :lol: By the way, that was one barmy session you chose today :shock:

Today for me 2 x 9' AT 5r

2k w/u

9', 2391m, 1:52.9, 22R
5' ar 1080m
9', 2457m, 1:49.8, 25R

10' c/d 2325m
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Re: The Interactive Plan (IP)

Post by hewitt »

andy walls wrote:
9', 2391m, 1:52.9, 22R
5' ar 1080m
9', 2457m, 1:49.8, 25R

10' c/d 2325m
Nice negative split on the second on Andy,but i still feel that they should be more similar paced.Like 1:50.0 and 1:49.8. :fsgrin:

Today for me was the 3x7min with 3min rest.AT(1:43-48) but i took it into TR again because i did a very slow 10k yesterday at 2:00 pace (max HR139)

7min...1:43.0...r27

7min...1:42.5...r28

7min...1:42.1...r28

Better than my 6k PB pace so job done. :D

5k...2:04.9...r22. Cool down.

The one easy and one hard day seems to be working very well.
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Re: The Interactive Plan (IP)

Post by andy walls »

hewitt wrote:
andy walls wrote:
9', 2391m, 1:52.9, 22R
5' ar 1080m
9', 2457m, 1:49.8, 25R

10' c/d 2325m
Nice negative split on the second on Andy,but i still feel that they should be more similar paced.Like 1:50.0 and 1:49.8. :fsgrin:
Jase, my AT pace is 1:53 hence my first interval time, I do however agree that on the lesser timed sessions I should be closer with my splits, its something I will look at as I progress through the plan :fsgrin:

today should have been 2 x 15' UT1, opted instead for a straight 30'.

2k w/u

30', 7753m, 1:56.0, 23R

15' c/d 3447m
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Re: The Interactive Plan (IP)

Post by stumpy »

Looks like pretty good progress to me Andy, little steps and all that.very impressed that your pacing is already under target. Dont know about you guys but it seems to me that the UT1 sessions are the harder work load on this plan the ATs seem so short. Having said that I'm just off to do a 8x400m r3' at 2K pace -2 just to trash the legs & lungs you understand, no only joking the 3 mins rest should make this an easier session than my recent 6x500m r1' at the same pace, just hope the wheels dont come off in this one, wish me luck chaps. Back on the plan after the weekend.
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Re: The Interactive Plan (IP)

Post by Mat »

colin bradley wrote:Dont know about you guys but it seems to me that the UT1 sessions are the harder work load on this plan the ATs seem so short.
Interesting observation Colin, but in all honesty, I find the AT sessions to be almost the hardest of all because they feel soooo long :shock: Once you get used to pacing the sessions so that they are challenging (rather than just following prescribed pace or HR), they are extremely tough.

Jason's 3x7' was a good example today - worked in at the high end of TR pace, 7 or 8' can feel like a long time, especially as you get to the final rep (very nice session BTW Jason 8) ). If you're not sure on a challenging pace for these - use your 5 or 6k pace as a guide and you'll not be far off :twisted:

Andy - it's good to see you challenge yourself on that second AT set, and you're right that as you do more of these, you'll be able to set the pace more closely as you get used to what works (and what hurts :wink: ) Nice steady 30' today too 8)

Enjoy the 400's tonight Colin :twisted:
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Re: The Interactive Plan (IP)

Post by stumpy »

Quite right Mat guess I'm just not working hard enough at this point in time, :wink: mind you there are 17 odd weeks to go before EIRC and the plan does seem to get progressively harder as the weeks go on, so as long as I can keep improveing during this time I'll be happy. I guess the truth of the pudding wil be whether I start hitting some PBs in the coming months, come to think of it it's about time I started bashin some of Stans remaining PBs :lol: :twisted:

Tonights session was a very different animal to the 6x500 r1 on Monday.
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Re: The Interactive Plan (IP)

Post by hewitt »

Well done on the 400m negative split Colin. 8) I like the 400m sprints more than the 500m ones.Just seems easier even though you are doing more. :?
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Nice session Colin. Looking forward to locking horns on Saturday.

Today for me was 2x8'UT1 (pace range 1:58 to 2:04; HR range 143 to 155). Tried to keep the rating down to around 22, but didn't quite get there. HR was up to 161 at end of session so probably too high. Partly due to rowing too fast during active rest. :oops:

Session details were as follows:

w/u 3103m in 2:51.4 @ 2:04.3, 23 spm, strapless, HR 119/133

2048m in 8:00.0 @ 1:57.1, 24 spm, HR 149
2042m in 8:00.0 @ 1:57.5, 23 spm, HR 161 #-o
r 1212m in 5:00.0

c/d 2815m in 11:47.4 @ 2:05.6, 21 spm, strapless, HR 139/145

Only two more sessions to do before Grimsby: 3x1.5'AN and 3x45sAN.

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Re: The Interactive Plan (IP)

Post by hewitt »

Good luck with the AN sessions Paul,make them hurt. :twisted:

Nice steady recovery 30min today on RowPro with 4 others.

30min...7777m...1:55.7...r23.(Average HR 134 and Max 145)

Hitting all the sevens today. 8)
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Second last sessions before Grimsby: 3x1.5'AN. Not really sure how to pace this. The IP called for 1:40 to 1:43, but my SB is 1:31.3 and I though that 1:35 might be possible. BIG mistake. I never even got close to 1:35 and struggled to keep the splits at or under 1:38. 3rd interval was a real struggle, but I finished it without completely blowing up.

Details were as follows:

w/u 5525m in 22:59.5 @ 2:04.8, 24 spm, strapless

458m in 1:30.0 @ 1:38.2, 35 spm
464m in 1:30.0 @ 1:36.9, 36 spm
459m in 1:30.0 @ 1:38.0, 35 spm
r68m

c/d 6006m in 24:56.9 @ 2:04.5, 20 spm, strapless

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Re: The Interactive Plan (IP)

Post by Paul Victory »

Last session before Grimsby: 3x45secAN. Did it this morning before work as I'm heading to the airport this afternoon.

Details were as follows:

w/u 5047m in 21:32.0 @ 2:08.0, 23 spm, strapless, HR 121/127

235m in 0:45.0 @ 1:35.7, 37 spm, HR 140
234m in 0:45.0 @ 1:36.1, 37 spm, HR 153
243m in 0:45.0 @ 1:32.5, 39 spm, HR 160
r79m

c/d 4314m in 17:57.5 @ 2:04.8, 22 spm, strapless, HR 135/138

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Re: The Interactive Plan (IP)

Post by hewitt »

Today was supposed to be 2x10min AT.(1:43-48) but there were no takers on RowPro so i waited and joined the first 3 sets of Stuarts pyramid.

10min...2820m...1:46.4...r25

9min...2538m...1:46.4...r26

8min...2256m...1:46.3...r26

7min...2:04.6...r22 cool down.
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Re: The Interactive Plan (IP)

Post by andy walls »

Interesting session Jason =D>

Just had an enforced 2 days off due to work getting in the way :evil: 2 consecutive 15 hr days with no breaks took its toll and it was evident in today's session, it's also put me out of sink with the plan :( Today was 2 x 8' AT 5r.

3k w/u

8', 2182m, 1:49.9, 24R
5' ar 721m
8', 2168m, 1:50.7, 25R

3k c/d

2nd interval was a killer, with 3 minutes left I entered a whole new era in my training, this I shall affectionately
call "the jelly leg" stage :lol:
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Re: The Interactive Plan (IP)

Post by Paul Victory »

Did the Grimsby mile today after following the IP (more or less) for the last 6 weeks and not particularly enjoying it. The proof of the pudding is in the eating and I was pleasantly surprised to exceed my expectations by over 5 seconds and finish in 5:23.2. :mrgreen: Maybe there's something to this IP after all.

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Re: The Interactive Plan (IP)

Post by hewitt »

Well doneon the new PB Paul. =D> =D> It does look like the IP is working for you. 8)

Today was supposed to be a UT1 session But i was getting itchy waiting for the TR sessions to start so i changed it to 3x4min with 3min rest. :twisted:
Could not get on RowPro because of slow computer. :evil: So i did it on my lonesome. :roll:

4min...1218m...1:38.5...r28

4min...1225m...1:37.9...r29

4min...1231m...1:37.4...r30

It has been a while since i felt the TR burn but kind of enjoyed it. :lol:
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