The Interactive Plan (IP)

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hewitt
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Re: The Interactive Plan (IP)

Post by hewitt »

I struggled to get to AT HR on the first one as well Colin but if i had gone off any faster i would have had to positive split the session.
The second 7min only took me 3min to get into the AT zone.
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Re: The Interactive Plan (IP)

Post by hewitt »

3x15min with Colin and Charlie on RowPro. :fsbgrin:

15min...4026m...1:51.8...r22(AHR 138 MHR 151)

15min...4024m...1:51.8...r21(AHR 152 MHR 161)

15min...4029m...1:51.7...r23(AHR 157 MHR 165)

2k cd .
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Re: The Interactive Plan (IP)

Post by stumpy »

Not quite sure which was the wetter inside or out today.
Same session as Jason, same time same place, target s 2:06.6 & HR capped at 152
3556m 2:06.5 r24 EHR 151 not much to play with there then.
3559m 2:06.5 r23 EHR 158 well what's 6 beats between friends
3560m 2:06.4 r24 EHR 158 actually quite pleased with that one as no drift, well it did hit 160 briefly
1k WU
2K CD
TE 3.9 epoc 151
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Re: The Interactive Plan (IP)

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Swapped a 3x12min UT2 for a 30min session on RowPro. 8)

30min...7874m...1:54.3...r21 (AHR 141 MHR 152)

2k cd.
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Re: The Interactive Plan (IP)

Post by stumpy »

Took a day off training yesterday as I felt a bit fooked, but back to the grind today with a UT1 session
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TE 3.7 epoc 123
decided to reset a few things in First Beat namely my METS (14.9) MHR (175) & AC (7.5)
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Re: The Interactive Plan (IP)

Post by Tina Gallasch »

I'm back on the Plan again after several (many) weeks layoff, because of injuries, operations and the like. Yesterday was only the second day of a 26 week plan, to get ready for the Pan Pacific Masters on the Gold Coast (Queensland) this coming November.

So, yesterday I did 2 x 15 min UT1, right in the zone - and it felt GREAT. All I have to do now is keep it up :wink: I figured it was OK to start the plan at this time because, although the knees are still in rehab, the first 3-4 weeks are based on long slow rows, and the fastest is a UT1 which I can manage, and still be able to walk when I get off the rower.

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Re: The Interactive Plan (IP)

Post by hewitt »

Welcome back to the plan Tina. :fsbgrin: Great to have you with us and i hope the knees hold up for you. :)

nice 3x12min grind there Colin. :fsgrin:

Last night after work i was dreading the 2x24min UT1.It sounded like a lot of work after a 13 hour shift at work,but it was not as bad as i thought.I just seemed to get in a groove while listening to music and without RowPro. :shock: :o :lol:

24min...6349m...1:53.4...r22(AHR 148 MHR 155)

24min...6366m...1:53.1...r23(AHR 152 MHR 163)

Glad i put the towel under the erg before i started. :oops:
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Re: The Interactive Plan (IP)

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Forced into a rest day yesterday due to work . :roll: So todays AT session was always going to enter into TR territory. :fsgrin:

5min...1472m...1:41.9...r28 (AHR 147 MHR 160)

5min...1475m...1:41.6...r28 (AHR 158 MHR 170)

5min...1474m...1:41.7...r28 (AHR 163 MHR 175)

5min...1481m...1:41.2...r28 (AHR 167 MHR 183)

:D
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Re: The Interactive Plan (IP)

Post by stumpy »

Welcome back Tina =D>
Also took a day off yesterday after a hard days stump grinding on the side of Clee Hill, Worcestershire. got home and opened a bottle of vino, and that put paid to any training, some times you just have to do what feels right :fsgrin:
so todays erg was UT1 2x24 r6 target 2:06.6
TE 3.8
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Re: The Interactive Plan (IP)

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Speedy stuff today 700m at 2k PB pace, puffing a bit more this time.
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Re: The Interactive Plan (IP)

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Evening session today UT 1 3x16 target 2:06.5 capped @ 151
3792m 2:06.6 r25 141 EHR
3794m 2:06.5 r24 149
3797m 2:06.4 r24 151
TE 3.4 epoc 102
Starting to see an improvement at last, just hope it continues.
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Re: The Interactive Plan (IP)

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Jeez this one hurt some what, set off fast with a view to getting upto the HR cap of 157 well no matter how hard I tried the old ticker would not go over 152 today, setting off on the second rep fast again same again HR stuck a little higher at152 even tried upping the pace for a good minute but that just knackered me and was more than happy with a small neg split. Then it was time for the last interval after a much needed 6 mins of rest decided to level pace this one again with a small neg split every thing seemed to be low today HR, epoc, & V02. Guess thats good, just means I have to go harder and faster. :twisted:
TE 3.0 epoc 65
Target 2:01
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Re: The Interactive Plan (IP)

Post by stumpy »

Same pace just a little further can I stay under the cap? If this is a medium week, then next weeks hard one will take some serious mental effort.
UT1 3x19 r6 cap 152 target 2:06.5
TE 3.8 epoc 132 MHR 152
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Re: The Interactive Plan (IP)

Post by Iain »

Good and inspiring to see the sterling IP work here and on the 6:20 thread.

Time to get back to some work. 4kg heavy, very slow. At risk (and deserving) of contemptuous abuse, I really don't feel up to a hard 2k. In the past I have tried to force TTs and just driven my Mojo into dust. I am convinced that previous attempts to recover fitness have started at too fast a pace and so I have not seen the improvement in my base required so that the faster sessions have shown little improvement. So this time I will try and take it easy by staying broadly in the HR zones. No idea of my 2k standard at the moment, but have been closely monitoring my HR on the longer slower rows I have been doing. Interestingly I cannot hold even the slowest UT2 pace for an 8:20 split without exceeding UT2 limit within 15'. Do you those who train by HR recommend picking a pace where my HR can stay within UT1 limits for 15' or so and accept that I will be in lower UT1 for much of the early UT2 work? Interestingly the faster work i did yesterday would be off the AN spectrum for 1' reps, I assume that I can ignore this on the grounds that I will not be doing these until I have a test to recalibrate by.

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Re: The Interactive Plan (IP)

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Welcome back Iain 4 kgs [-X but hey the erg will soon sort that out along with this plan :wink: Personally to answer your question I'd start on a 26 week plan do all the UT2/1 at UT2/1 (HR capped) and get that base up. Those first 3 weeks are there for a purpose. You really need to do a 2k TT before starting this plan to get the plan matched to your current form I had to reset +10 seconds after BIRC and I'm finding it plenty hard enough.
AT session today 2x12 r4 the old ticker flew past 152 today no problem in fact I had to ease off in the 2nd interval after a couple mins :? :lol: I must say I was thankful for that HR cap today
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Re: The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

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Slacking off a bit today so only did the planned UT1 at UT2 capped HR 137 really pleased with the pace thats FM PB pace at UT2 8)
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Re: The Interactive Plan (IP)

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I think things are looking up, after yesterdays recovery row today I was facing my own 2k challenge, that is to row an extra 100m each week at sub 2K PB pace (1:48.0) so today it was 800m.
I wouldn't say it was easy but it was compared to last weeks effort.

800m @ 1:46.7 EHR 135 MHR145
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Re: The Interactive Plan (IP)

Post by Daffy »

colin bradley wrote:I think things are looking up, after yesterdays recovery row today I was facing my own 2k challenge, that is to row an extra 100m each week at sub 2K PB pace (1:48.0) so today it was 800m.
I wouldn't say it was easy but it was compared to last weeks effort.

800m @ 1:46.7 EHR 135 MHR145
Nice when it's going right, isn't it? :D Thanks for keeping on posting here with your graphs and stuff!
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Re: The Interactive Plan (IP)

Post by Tina Gallasch »

I was supposed to do a 54 minute UT2 yesterday, but just to extend myself a little, I did a HM instead. So pleased with myself, because it's the first one I ever did, and although the time wasn't so hot (1 hour 55 mins) I did finish it. Forgot to put my gloves on so had to stop at the 1 hour mark to don gloves, because the blisters were starting to hurt. But apart from that, I thought I did good, because the idea of sitting on a rower for around two hours was anathema.

I just saw on Wikipedia that anathema was originally "something dedicated, especially dedicated to evil” - I second that.

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Re: The Interactive Plan (IP)

Post by Iain »

Tina Gallasch wrote:I was supposed to do a 54 minute UT2 yesterday, but just to extend myself a little, I did a HM instead. So pleased with myself, because it's the first one I ever did, and although the time wasn't so hot (1 hour 55 mins) I did finish it.
Well done for getting through it. I punished myself for oversleeping Thursday by doing an HM on Friday evening. 10:30 before I got going, but not expecting my wife back for a while so started anyway. Kept it easy at R19 strapless and pleased that Hr plateaued at around 80% HRR at 2:10 pace. Rare occassion of watching a film while rowing so time went easily. Had to stop twice for a few seconds, once when I realised the windows needed opening as it was getting fairly humid and once when I lost concentration and fell off backwards (reverting to my excessive leanback). Probably my slowest HM, but (ignoring the breaks, neither >15S) only my 5th without any breaks.

Today 2 x 15' UT1 Strapless R21, around 2:14 (85% HRR) and 2:09 (90% HRR). So a little optimistic on the pace bands, but reasonable workout given I was 15' late due to train delays.

Colin, very envious of your low HRs, FM PB pace for me would be At HR at best for me at present! Thanks for the comparison as it reminds me why I am doing this!

- Iain
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Re: The Interactive Plan (IP)

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UT1 today 3x19 r4 decided to take the first 2 ints steady then push on for the last one felt good on that last one but there was a small amount of pain in the arm so will need to watch that. TE 3.4 epoc 107
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Re: The Interactive Plan (IP)

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Still feeling a little cream crackered today, my epoc training load is a tad on the high side at present so today's session was eased just under AT.
TE 3.1 epoc 77
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Re: The Interactive Plan (IP)

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Very late evening session tonight for me. just a paddle really as it was so late and only ate about one hour earlier
30' 6927m this was a bit of a struggle as I hate erging after a meal.
2000m 10' cd
TE 2.3
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Re: The Interactive Plan (IP)

Post by Scoop »

Nice work Colin. Great to see how much you're putting in, and as Iain says at enviable heart-rates =D> Hope to see you at Madchester.

Tina, very well done on your first HM =D> Always a killer because you don't realise how far it is until you actually do it. My first one had me thking that the erg would probably fetch a decent price on ebay.
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