The Interactive Plan (IP)

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hewitt
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Re: The Interactive Plan (IP)

Post by hewitt »

SlowSi wrote:
3*7 AT - 5816m - 1:48.3 @ 26

1:49.6 @ 25 - comfortable first rep
1:48.7 @ 25 - cranking it up slightly, faster than top end AT pace but bottom end rating
1:46.6 @ 28 - pretty much all out but restricting the rate to 28
1476 active rest

4k cd

Pleased with that one, hopefully got these AT sessions back under control.

Cheers, Si
Nice set of 3x7min Si. :fsgrin: Dont you just love those AT sessions.I bet you cant wait for the TR and AN sessions. :wink:
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks Jase, yep these AT sessions are psychologically taxing, they seem to mentally test me the most. The TR sessions start in a couple of weeks and i'm quite looking forward to them, at least the pain is shorter !!

Tonight was scheduled fpr 4*12 UT1 but I decided to make it my long row of the week so called it 12k at mid Ut1 pace so 1:58'ish

2k wu

12k - 46:44.8 - 1:56.8 @ 21

1:58.0 @ 20
1:57.3 @ 20
1:56.8 @ 21
1:56.7 @ 21
1:55.3 @ 22

2k cd

Quite happy with that after a couple of hardish days. Rest day tommorrow then back to yet more AT intervals !!

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Thanks Mat, first proper WP session tonight-L1-4 x 1k- :shock:

Si-thats a great 3 x 7 min AT session :D

Also great low rate 12k-or as we WPers would say an L3 but at L4 stroke rate :lol:
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Re: The Interactive Plan (IP)

Post by Mat »

Good 12k session Si, and very nice negative splitting 8)
strider77 wrote:...or as we WPers would say an L3 but at L4 stroke rate


:?: :?: Don't understand, but then I'm not likely ever to need to :wink: :lol:

Enjoy the 1ks tonight Alan
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Re: The Interactive Plan (IP)

Post by SlowSi »

Yet more AT intervals for me tonight, the 2*10 AT session which has been a bit of a hoodoo workout for me :-

4k wu

2*10AT, 5r - 1:48.9 @ 26

1:49.4 @ 25
1:48.4 @ 27
1576 AR

Last time out was 1:49.8 @ 26 so a decent improvement :D .

3k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by Mat »

SlowSi wrote:Last time out was 1:49.8 @ 26 so a decent improvement :D .
I'll say - almost 1s/500m improvement - very nice 8) Confident start too, with the first interval much faster than last time =D>
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Re: The Interactive Plan (IP)

Post by strider77 »

Nice set of 2 x 10 mins AT there Si :D

Great improvement-I struggled with my 4 x1ks-aim was 1:47 so conservative managed 1:46.6 whereas was managing around 1:43s a year or so ago

Its just the start of the WP plan so I am not beating myself up, we are a long way from competition time in October through to Spring :D
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Re: The Interactive Plan (IP)

Post by SlowSi »

Al - thats a good start to the WP, remember it's not what where you are now it where you want to be at competition time, baby steps mate :wink:

I was away at a conference with work yesterday but managed to sneak a quick 45 mins to myself in a very humid hotel gym on a delapidated model c :-

1k wu

30R20 - 7763

1.5k cd

Not a great effort but given the amount of stodgy food and lack of hydration it was about as good as I could manage :roll: .

Cheers, Si
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Re: The Interactive Plan (IP)

Post by andy walls »

SlowSi wrote: 1k wu

30R20 - 7763

1.5k cd

Not a great effort but given the amount of stodgy food and lack of hydration it was about as good as I could manage :roll: .

Cheers, Si
Si, think your being a bit harsh on yourself, at R20 I think thats a great effort.
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Re: The Interactive Plan (IP)

Post by Mat »

andy walls wrote:Si, think your being a bit harsh on yourself, at R20 I think thats a great effort.
I'd have to agree with Andy there - good half hour Si :D
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks Andy & Mat - sometimes I beat myself up for no real reason, on reflection that was a pretty decent 30R20 which was done strapless aswell so so fairly pleased really.

Today was a bit of a monster Ut1 session, 5*10' UT1 which is probably the longest piece distance wise in the IP for my level. Last time average was 1:54.3 so that was the target for the first 4 and then a hard last rep but at <24spm's.

2k wu

5*10 Ut1 - 13187m - 1:53.7 @ 22 - All done strapless

1:54.1 @ 21
1:54.0 @ 22
1:53.9 @ 22
1:53.8 @ 22
1:52.6 @ 23

1519m active rest

2k cd

After a first rep that was too fast I did contemplate postive spliting the second to get the average back to 1:54.3, unfortuantely my concience wouldn't let me and made me neg split the whole session :D .

A complete sweatfest to the disdain of other gym users, they just don't understand do they :lol: ?

Anybody else jumping on the IP ??

Cheers, Si
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Re: The Interactive Plan (IP)

Post by hewitt »

Nice set of 10min sets there Si.It does look like a long one. :fsgrin:

I have been adviced to come of the IP by a very good rower and concentrate on my lowrate more. O:)
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Re: The Interactive Plan (IP)

Post by Stan »

hewitt wrote:come of the IP by a very good rower and concentrate on my lowrate more. O:)
oh noooooooooooo
dont go to the dark side
nnn not the wolverine plan? 8-[ :lol:
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Re: The Interactive Plan (IP)

Post by hewitt »

Stan wrote:
hewitt wrote:come of the IP by a very good rower and concentrate on my lowrate more. O:)
oh noooooooooooo
dont go to the dark side
nnn not the wolverine plan? 8-[ :lol:
This is the Jason Plan.Sweat and hard work. :twisted:
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Re: The Interactive Plan (IP)

Post by Stan »

The Jason Plan. Has a certain ring to it.
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Re: The Interactive Plan (IP)

Post by andy walls »

SlowSi wrote:Thanks Andy & Mat - sometimes I beat myself up for no real reason, on reflection that was a pretty decent 30R20 which was done strapless aswell so so fairly pleased really.

Anybody else jumping on the IP ??

Cheers, Si
Si, even better then as it was strapless :!:

I was going on the IP plan after Madchester but with a holiday looming the first 2 weeks in August even the shortest plan would have took me into my holiday period, I guess not good planning to interupt any IP with a 2 week break :shock:

I plan to get back on to the IP when I return from my holidays, help me rid some of the extra weight I will no doubt put on whilst away :wink:
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Re: The Interactive Plan (IP)

Post by Liefcat »

hewitt wrote:
Stan wrote:
hewitt wrote:come of the IP by a very good rower and concentrate on my lowrate more. O:)
oh noooooooooooo
dont go to the dark side
nnn not the wolverine plan? 8-[ :lol:
This is the Jason Plan.Sweat and hard work. :twisted:
The Jason Plan :?: Loving it :!: :fsbgrin: :wink:
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Re: The Interactive Plan (IP)

Post by SlowSi »

Andy - i'll be glad of the company when you start back, hopefully a few others will jump in aswell, don't want this to be just my periodic ramblings :lol:

Today for me was supposed to be a 50' UT2 session but decided to call it a straight 12k at top end Ut2 .

1k wu

12K - 48:25.9 - 2:01.0 @ 18

2:02.1 @ 17
2:01.6 @ 18
2:01.2 @ 18
2:00.8 @ 18
1:59.5 @ 19

As ever a slightly too fast 1st split and the psychological need to negative split made this slightly harder than UT2 especially in the last 2k when I was trying to get the overall average to 2:01.0 :roll: . Overall pace was 2secs / 500 was faster than WP L4 pace guide and didn't feel that hard so things are heading in the right direction :D .

2k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Very very nice set of 5 x 10 mins Si-especially at such low rate and strapless-I am in awe =D>

Also great UT2 session would have been UT1 for me :D

On Saturday I did my nemesis, 5 x 1500 with 5 mins active rest, I am not sure if I have ever competed one, only ever done 1 as I recall and that was a disaster a few years ago, anyway set a target of 1:50 as this is roughly what I will be aiming for on my next Waterfall or 4 x 2 k session.

2k wu-8:59.0-18

27:21.6-7500- 27.6-1:49.4

05:26.8 - 1500 - 26 - 1:48.9
05:28.2 - 1500 - 27 - 1:49.4
05:29.7 - 1500 - 27 - 1:49.9
05:29.4 - 1500 - 29 - 1:49.8
05:27.5 - 1500 - 29 - 1:49.1

Active Rest
1089
932
911
868

Total AR-3800

Chuffed with that :D
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Re: The Interactive Plan (IP)

Post by Mat »

SlowSi wrote:As ever a slightly too fast 1st split and the psychological need to negative split made this slightly harder than UT2 especially in the last 2k when I was trying to get the overall average to 2:01.0 :roll: . Overall pace was 2secs / 500 was faster than WP L4 pace guide and didn't feel that hard so things are heading in the right direction :D .
The faster-than-planned first split followed by the natural desire to negative split is something we've all experienced - often far too often :roll: Very encouraging that it felt so comfortable, and I'd say things are very much heading in the right direction :fsbgrin:
strider77 wrote:27:21.6-7500- 27.6-1:49.4

Chuffed with that
So you should be Alan :D You weren't looking forward to that, and it can be difficult to get the pace right, but it looks as if you got it right with very consistent splits - all within 0.5s/500m of the average pace 8) and all better than your target. Very nice session =D>
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks Al & Mat :fsbgrin:

Al - thats a great start to L2's, long may it continue =D> =D>

Start of a lowish volume on the IP, tonight was a 12' AT which hardly seemed getting warmed up for but looking back through my notes I noted that I found it very tough last time going far too hard with an average of 1:46.8 @ 28, so decided to try and keep it at 1:47-1:48 and keep the stroke rate controlled.

4k wu

12' AT 1:47.4 @ 25

2' splits (in their gory detail):-

1:47.3 @ 25
1:47.5 @ 25
1:48.1 @ 26
1:48.4 @ 25
1:47.4 @ 27
1:45.2 @ 27

Technically not a great row going out far too hard even though I knew I couldn't sustain it, purposely slowed a bit between 8-4' to get back on track and managed to finish strong, so overall pretty pleased.

5k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Thanks Mat :D

Thanks Si :D

Great gutting it out on that 12 mins AT Si =D>

I think what got me about the IP was that you can not control when you finish like with a distance piece, the time is set and that's that !

I could probably do 3000m in 10:48(1:48 pace) but put 10 mins on there as an AT and I would struggle to do 1:50 pace :oops:
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Re: The Interactive Plan (IP)

Post by Iain »

strider77 wrote:I think what got me about the IP was that you can not control when you finish like with a distance piece, the time is set and that's that !

I could probably do 3000m in 10:48(1:48 pace) but put 10 mins on there as an AT and I would struggle to do 1:50 pace :oops:
Great training on here as always. I think the majority of people prefer distance pieces to timed ones, but it is just a matter of perspective. Indeed, although I am part of this majority, one of my mental exercises on mid-long distances is to convert times to distances, that way I have more targets to chase down. So in today's 9 mile LSD (done on 2kr0 stopping at 481m into the 8th interval - can you tell it wasn't planned that way :lol: ), I worked out where the hour, 45' and 30' were. As I usually do "just row" cool downs, I have an appreciation for 5' segments. I hear what you say about not effecting the finishing time, but the difference is tiny except for a sprint finish (and by then I don't need the motivation of an approaching end to keep me going). I do dislike that the sprint goes on so long (seeing the monitor change by 3S for 2 strokes is not the same as 12m), although mentally I can face 2:00 easier than >500m and by the time my overheated excuse for a brain has realised that this is going to last a long time, I can focus on being half way there. Also, I find that the projected finish is a better motivator to encourage negative splitting (and unfortunately siren - drawing me on to the "rocks" of an unsustainable pace at times) than time that hardly seems to vary especially as the end approaches, a 2S increase in pace is only 1S off the finish 250m or more from the end, while it is 1m off 60m from the end (closer than that and I can't see the monitor rationally anyway!).

JMHO

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Re: The Interactive Plan (IP)

Post by SlowSi »

Minutes or metres....they both hurt me :lol: !!

UT1 night for me tonight :-

2k wu

3*10', 2.5r - 7973 - 1:52.8 @ 22

1:53.5 @ 22
1:53.2 @ 22
1:51.8 @ 24 - definately more AT that UT1 but got caught trying to keep 1:52's off the screen !!
1100 Active rest

3k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by Mat »

SlowSi wrote:Minutes or metres....they both hurt me :lol: !!
You're not wrong there Si :roll: It can take some getting used to minutes, but I've found it well worth it - instead of trying to rush the pace to get the interval over with, you can focus on what you're doing knowing that it'll take just as long whatever - I think it's helped me become more patient and better at pacing :fsbgrin:

That 12' looked hard Si :evil: Still - good strategy to back off and then drive in for a good fast finish =D>

Very nice set of 10' intervals =D> =D> Good negative splitting, and certainly no harm in pushing the pace in that last one - a little bit of AT towards the end of a UT1 session never hurt anyone :twisted: Great stuff :fsbgrin:
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