The Interactive Plan (IP)

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strider77
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Re: The Interactive Plan (IP)

Post by strider77 »

Cheers Mat, you can see when the fatigue started hitting me on rep 7 then the rate goes up or the pace suffers-in the old days the average stroke rate would have been 36 and the last one at 40 so I guess progress has been made :D
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Re: The Interactive Plan (IP)

Post by SlowSi »

Nice to see you posting in here Al, great set of 45", I wouldn't worry about stroke rate, according to the IP AN sessions should be done >36spm's....not that I can ever get them that high either :lol: .

Went off plan tonight and did the CTC:-

2k wu

5KR24 - 18:16.4 - 1:49.6 @ 24

7k UT2 / cd

Back on plan tommorrow with a 3*13 UT1 but will probably do it as a restricted rate 10k :D

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Cheers Si :D

That is an incredible result for a restricted rate 5k-only just slower than my free rate PB- great stuff =D> ^O^

I have it down to do tonight in place of my UT1 reps :D
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Re: The Interactive Plan (IP)

Post by Mat »

strider77 wrote:That is an incredible result for a restricted rate 5k-
I'll second that - great performance Si =D> =D> Also suggests that it may not be too long before your 5k PB falls - at free rate you must be fairly close to that now :wink:

Good luck with the CTC tonight Alan :fsbgrin:
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Re: The Interactive Plan (IP)

Post by hewitt »

2x15min recovery type stretch.3min rest.Outside. :fsbgrin:

15min...3963m...1:53.5....r24

15min...3965m...1:53.4....r24

rest day tomorrow before Saturday. 8)
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Re: The Interactive Plan (IP)

Post by strider77 »

Solid stuff Jase best of luck on Saturday, drink some extra beers for me :D
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Re: The Interactive Plan (IP)

Post by Iain »

strider77 wrote:...in the old days the average stroke rate would have been 36 and the last one at 40 so I guess progress has been made :D
No, you are just getting lazy :lol: , seriously, well done on controlling the stroke rate, once it starts to increase I find that almost impossible without easing up on the pace far more than you did.

Si, great CTC, not sure how to address this one. Is it realistic to labour every stroke like an all out 30'R20 or isthe higher SR just too tiring to allow this? Given that I am trying to maintain a shorter leanback, I don't think that this will help and so only want one go! I do think you need to revisit yur free rate 5k 'though :twisted: .

Look forward to seeing you all Saturday (if i survive the 1k :lol: )

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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks for the comments on my CTC Guys, much appreciated :fsbgrin:

Iain - not sure what I can tell you about the execution of it, if I'm honest I went into it knowing that 24's on the WP are 1:51 for me and they would be done strapless, so I just treated it like a huge 240 sequence with the added security of being strapped in. Intention was to pull 1:51's aslong as possible and hold on for dear life, pretty early on I knew I could ramp it up slightly but that caught up with me in the 4th split, thankfully with the end in sight I managed to pull a decent final 1k. TBH in my opinion this is not as hard as a 30R20, don't fear it, just jump on an have a couple of goes at it :D .

Tonight, with heavy legs, a restricted rate 10k in place of the prescribed 3*13' UT1, intention was to keep the pace faster than 1:57 but at 21, so faster than L4 21 pace.

2k wu

10k - 38:45.3 (1:56.2 @ 21)

1:56.1 @ 20
1:56.3 @ 21
1:56.7 @ 21
1:56.8 @ 21
1:55.3 @ 21

This was tough from the off, as can be seen from the pretty horrible splits, my only excuse being tired legs and a really hot gym, thankfully a rest day tommorrow and then back to yet more AT intervals !!

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Si-you are too hard on yourself that's a pretty decent 10k-I would take that time free rate :D :shock:

Last night I did the CTC and whilst not in your league I was pretty pleased with it :D

The gym was very hot-no aircon and they had resorted to opening one of the double doors not that this helped-it was hot outside !

I actually enjoyed rowing the 5K at this rate rather than flapping around at 27-28 :lol:

18:52.5-1:53.2-24 using DF 119

3:48.3-1:54.1-23
3.46.9-1:53.4-24
3:45.9-1:52.9-24
3:46.1-1:53.0-24
3:45.3-1:52.6-24
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thats a really well executed 5kR24 Al, really nice work =D> =D>

No training for me today, just a half day at work and then a nice relax in the garden this afternon with the odd beer or two....

Cheers, Si
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Re: The Interactive Plan (IP)

Post by SlowSi »

Only problem with a rest day in the garden is the chronic hayfever I woke up with today !!! Decided to have a gentle-ish Ut1 session to see if I could shift the blocked E,N,T.

2k wu

4*11' UT1 - 1:54.3 @ 21

1:55.4 @ 21
1:55.0 @ 21
1:54.5 @ 22
1:52.5 @ 23

1k cd

Happy enough with that.

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Nice UT1 Si-hayfever is a pain :lol:

Friday night at gym was TR night- 5 x 3'/3' rest had no idea how to pace this as the range is huge 1:42-1:52, so settled on a target of 1:47-as this is halfway but negative splitting rather than blowing up :lol:

15:00-4216-1:46.7-30

828-1:48.6-27
842-1:46.8-29
845-1:46.5-30
846-1:46.3-31
855-1:45.2-33

Pleased with that :D

Nice recovery row 10k on Saturday-41:52.0 @20 and day off yesterday-dreaded mid Plan 2k TT tonight-aghhhh
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Re: The Interactive Plan (IP)

Post by Mat »

Good 10k from a couple of days ago Si, especially at the low rate =D> Looks tough, but still well ahead of your target 8) Nice negatively split set of 11' there too Si, especially when suffering with the hay fever :evil: Perhaps the fast final interval suggests a faster pace throughout next time :?: Maybe sub 1:55 all the way :wink:

That looks like a well paced CTC performance Alan =D> I find it's never easy to judge pace on a lower-than-usual stroke rate, but the splits suggest you got it spot on 8)
strider77 wrote:...no idea how to pace this as the range is huge 1:42-1:52, so settled on a target of 1:47-as this is halfway but negative splitting rather than blowing up...15:00-4216-1:46.7-30
Yes, it can be difficult to set the pace on these shorter ones, especially with such a large range. Sometime though, it feels good to pick a pace, just as you did and negative split it depending on how it feels. That one was very nicely executed - you clearly felt the first one was easy and put the pressure on :twisted: =D>

I would say enjoy the TT tonight, but we all know you won't :roll: Hope it goes well :D :D
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks for great feedback Mat and Al, hope the TT goes well tonight aswell Al :fsbgrin:

Not feeling 100% at the moment, mixture of hayfever and a headcold which has bunged me up a bit so gave training a-miss yesterday and decided to take a cautionary approach tonight, decided on a 12k at borderline UT2 / UT1 which is 2:02'ish pace at as low a rate as possible :-

1k wu

12k - 2:01.9 @ 17

2:02.0 @ 17
2:01.9 @ 17
2:01.8 @ 17
2:02.4 @ 17
2:01.9 @ 18
2:01.2 @ 18

2k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Sensible approach Si, I wish I was as sensible :oops:

Last night TT disaster-most people I have ever seen in the gym, I think I got stage fright :lol: :shock: as after standard warm up-HD'd around 500m-not mentally up for it, may try again tonight if it's less busy, will see how it goes.

I did do 4 reasonable quality sessions and 2 other pieces last week in 7 days which is a lot for me so maybe the body telling me to pull back a bit.
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Re: The Interactive Plan (IP)

Post by SlowSi »

Tough luck last night Al, like you say looks like a heavy load last week might have just caught up with you, onwards and upwards mate =D>

Feeling a bit better today, cold seems to be loosening up a bit so hopefully will be able to push on again tommorrow.

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Cheers Si-have decided to park the TT test until my strength comes back so did my first proper 10k last night, went off a bit too fast for current fitness but it's a mark, determined to go under 38 mins this season as last year was the first for 3 that I have not done it :twisted:

38-24.9-1:55.2-26 using DF 125

19:04.7-1:54.5-26
19:20.2-1:56.0-26

I am taking 2 days off now to balance out the effect of last week then back on plan on Friday :D
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Re: The Interactive Plan (IP)

Post by Mat »

SlowSi wrote:...decided to take a cautionary approach tonight... decided on a 12k ... at as low a rate as possible. 12k - 2:01.9 @ 17
:shock: I tell you what Si - if I was under the weather and choosing a "cautionary approach", then I think a 12k R17 would be the last thing on my mind :!: Looks like a great execution though - good solid session 8)

That's a really good "first proper 10k" Alan =D> I'd say that the sub 38' is certainly on the cards for this season on the back of that early marker :wink:
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Re: The Interactive Plan (IP)

Post by SlowSi »

Nice comeback on the 10k Al =D>

Mixed bag for me tonight, plan called for 2*10 AT and I honestly planned to execute it.....

New guy in my gym who is temporarily working up here but rows OTW for a club in Bristol, we've got chatting and he's been really positive in my technique and training, he remarked that I could do with getting my hands away a bit quicker so I focussed my warm up in executing his thoughts. Unfortunately this improved technique through me out a bit and resulted in my warm up being somewhat faster than I intended :oops:

3.6k wu

Then the 2*10AT

1386m HD :shock: - 1:48.4 @ 26 - just couldn't get into a rythmn and thought blow this :?

So feeling really disgruntled and fed up I decided to punish myself with a 10*1/1, last time I did this was about 3 months ago @ 1:38.3

10*1/1 - 3065 - 1:37.8 @ 34 :D

1:37.4 @ 34 - whoa way to fast :o
1:38.0 @ 32
1:38.0 @ 33
1:37.7 @ 33
1:38.0 @ 34
1:38.0 @ 34
1:38.0 @ 35
1:38.0 @ 35
1:38.3 @ 34 - missed last stroke :oops:
1:37.0 @ 38
1577 active rest

5k cd

So relatively pleased overall, need to get back on track with the AT sessions, will make sure I do this on Saturday when fully rested.

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Very nice set of 10 x 1' on 1' off Si :D

I have been struggling with the timed format of the IP plan I must confess and although I have not given it that long, just 7 weeks before I disappeared on holiday, I have not been looking forward to going back to it.

So starting next week it's back to the WP for me but I will TRY and be more conservative to start with as it's my nature to start it expecting splits to be immediately what they were when I left off last time and I have to realise that is not going to happen :D

I will drop in and see how you guys are doing though :D

Thanks for your continued support Mat, Si, Jase and Iain :D
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Re: The Interactive Plan (IP)

Post by SlowSi »

Al - good luck back on the WP, we've all got to find a path that suits us, you might find me back over there at some point :fsbgrin:

Yesterdays HD on the 2*10 AT has bugged me all day, despite putting in a decent performance on the 10*1/1 afterwards, so I thought i'd have another go, this time with a more conservative opening rep and ramping it up a bit in the last. My logic being that i'd rather do a sub-max AT session to avoid a psychological block....if that makes sense.

4k wu

2*10 AT - 1:49.8 @ 26

1:50.8 @ 26
1:48.9 @ 27

3k cd

Quite happy with that, this session comes up frequently in the next couple of weeks so hopefully room for improvement.

Cheers, Si
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Re: The Interactive Plan (IP)

Post by strider77 »

Nicely seen through Si-that's a good result, what was your rest ?
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks Al - I use 50% of work time for AT intervals, 25% for UT1, and 100% for TR & AN, most of the rest is active ala WP.

Today was a Ut1 day, 3*14', 3.5r

2k wu

3*14 Ut1 - 11127 - 1:53.2 @ 22/23

1:53.6 @ 22
1:53.2 @ 23
1:52.7 @ 23
1653 Active rest

2k cd

Cheers, Si
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Re: The Interactive Plan (IP)

Post by Mat »

SlowSi wrote:...I thought i'd have another go, this time with a more conservative opening rep and ramping it up a bit in the last.

2*10 AT - 1:49.8 @ 26

1:50.8 @ 26
1:48.9 @ 27

Quite happy with that, this session comes up frequently in the next couple of weeks so hopefully room for improvement.
That's a really good session Si, and I'd agree that having got that one "in the bag", you'll find it easier to gradually improve as you shave a little off the splits each time :fsbgrin:

Nice set of UT1's yesterday too 8)

All the best with the WP Alan :fsbgrin: :fsbgrin:
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Re: The Interactive Plan (IP)

Post by SlowSi »

Thanks Mat, thats the plan, for some reason this session 2*10 AT holds some fear for me (now sure why) so I thought i'd set a comfortable time and nick a few tenths over the next couple of sessions....always a psychological boost :wink:

Today should have been a repeat of the 2*10 AT but only 3 days after doing it I didn't really see the benefit so subbed it for a 3*7 AT that is due later this week :-

4k wu

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
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