The Interactive Plan (IP)

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Iain
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Re: The Interactive Plan (IP)

Post by Iain » Thu May 17, 2012 11:51 am

Colin, impressive training even if you felt tired. Another abbreviated session so decided on 2 x 20' with a steady start so no w/up. Mostly at 2:10 pace (i.e. Colin;s easy after meal pace for 150% of the time :oops: ). This was fine in the first although beyond UT1 with HR settling at 85% HRR from 15' in. decided to continue on to first 5k then round out 22' (as I am supposed to be doing IP after all). In the second interval I paid for my enthusiasm hitting 85%HRR after 4' :? . When HR hit 90%HRR at 9' I lost heart and rescheduled to more AT length intervals and h/d at 9:30. Then did 12' <2:10, dipping under 2:09 at the death (this time I stopped watching HR after 88% HRR 6' in). Still, pace nearly 2S/500m fastter than the 2x15' on Monday, so hopefully will reach times that would not embarass an octagenarian nun soon.

- Iain
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Re: The Interactive Plan (IP)

Post by stumpy » Fri May 18, 2012 6:59 pm

Cheers Iain good session from you, your not sticking to the HR bands then :lol: , yes this weeks training is proving tough took another day off the erg yesterday to try and recover a bit, seemed to do the trick as todays long haul session went well, still glad when it was over though.
5x12 UT1 really needed the rest periods today TE 3.2 felt more like a TE 4.2 but the HR was low again today
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Re: The Interactive Plan (IP)

Post by Iain » Sat May 19, 2012 1:27 am

Colin, that is a killer session superbly executed. I am not prepared to row at the speed I could manage for the HR bands at present. I have a history of poor technique and am bound to get very sloppy if rowing at 2:30+ pace. I am hoping that the HR improvements continue so that I can keep increasing the pace a little at decreasing HR until I can maintain the bands. I might then think about going onto the later stages of the plan. Never HR trained before, so glad of any comments.

Hour today, 20-21SPM until 54' (OK it was supposed to be UT2 :oops: :lol: ). 2:16.6 average having maintained 2:17.2 for 2'-54'. HR climbed as ever, managed 7' UT2, UT1 until after 25' then a steady climb to around 85%HRR until nearly 50'. Took off from 54' and still felt strong. Still stuttering steps, but going in the right direction.

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Re: The Interactive Plan (IP)

Post by stumpy » Sat May 19, 2012 7:21 pm

Little steps is the way forward TE 3.2 epoc 90 V02 42 pleased with this session felt good tonight for once.
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Re: The Interactive Plan (IP)

Post by strider77 » Mon May 21, 2012 12:07 pm

Well done Colin-some good training matey :D

Gary's killer intervals for me yesterday-6 x 1500m with 3 mins rest then 1 x 1000m aghhhhh :shock: :? :lol:

Night off tonight-hooray :D
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Re: The Interactive Plan (IP)

Post by Iain » Wed May 23, 2012 1:16 pm

Alan, rather you than me :fsbgrin: . Colin, great session.

Yesterday knee felt much better so did an attempted 60' UT2 target 2:20. Good news, did the hour (mostly 2:19 R20/21). HR response continues to improve, still at 80% HRR after 30' and stayed below 85% HRR until push for final 8'. So far from UT2, but getting closer. Any thoughts on how much HR drift to allow?

Today 3 x 16' "UT1" target 2:15. Not actually on the plan, but given taht I am merely trying to build sufficient base fitness to have an acceptable pace in the UT1 band before progressig to the AT stage, I am making up alternative sessions in the IP spirit.

Actual 2:14.3; 2:13.8 & 2:11.9. First actuall within the band (just) :fsbgrin:
but exceeded the 80% HRR from 8' in the second and hit 84% HRR (OK so should have slowed not negatively split, but I will take full advantage of the FS lattitude). then just couldn't get HR down far enough to start the 3rd. between the first 2, HR dropped quickly and took 3' to hit 2xRHR. After the second, in a similar time it was only a few beats away, but as soon as I thought about starting the next, HR climbed 5 BPM. In the end took 5' to be 1BPM over, then as it started to climb again I set off. After the third, little more than 3' to return to the necessary level!
On the final rep, HR exceeded target within 4', stabilised at 84-86% HRR until 6' push to the end. But finished strongly with good form (for me), all intervals R22/23 strapless.
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Re: The Interactive Plan (IP)

Post by stumpy » Wed May 23, 2012 3:27 pm

Cheers Alan dont know the details of Garys intervals from hell but I bet they really hurt, :wink: and then to do a hard 1000m ^O^
Iain what I tend to do on the UT1 sessions is take the average pace over the 3 intervals and use that on the next similar session, as the IP tends to steadily increase on a 3x weekly basis that tends to work for me. No erging for me the last few days as I may have overloaded my shoulder again, more work related than erging so a few days rest was in order, that's rest from the erg not work. Also saw the physio again today he seems to think I should be more or less back to normal in the next couple of months [-o<
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Re: The Interactive Plan (IP)

Post by Iain » Wed May 23, 2012 3:56 pm

colin bradley wrote:...I tend to do on the UT1 sessions is take the average pace over the 3 intervals and use that on the next similar session,
Agreed, but I am trying to get into the permitted UT 1 band as I have been convinced that straying into AT every time is detrimental. Some way to go 'though. On previous discussions, there is a split between pure HR based training between those that think you should allow the pace to drop to maintain HR as HR drift occurs and those that think that allowing it to rise above the band is OK if it is merely HR drift. I am loathe to allow myself to slow down, but was struggling to quantify the former. That said, like yourself, most do IP by pace anyway, it is just that to me a pure pace target of 2:15 sounds soft, so I need the HR feedback to keep me on track!
colin bradley wrote:...saw the physio again today he seems to think I should be more or less back to normal in the next couple of months [-o<
Great news, I am worried about what you will achieve then!

- Iain
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Re: The Interactive Plan (IP)

Post by Iain » Fri May 25, 2012 12:28 pm

5*10' UT1 yesterday after 4 hours sleep.

Code: Select all

Time	metres	rating	pace	SPI	Hrmax	%HRR
10:00.0	2244	23	02:13.7	 6.37 	164	79%
10:00.0	2245	22	02:13.6	 6.67 	165	80%
10:00.0	2246	22	02:13.6	 6.68 	168	82%
10:00.0	2249	22	02:13.4	 6.70 	170	84%
10:00.0	2307	22.5	02:10.0	 7.07 	178	90%

50:00.0	11291	22.3	02:12.8	 6.69 	
I cannot remember a session that was less taxing, something is going right, although I am amazed that my HR stayed so low in the final interval as I pushed the pace for the last 4' albeit at relatively low rating as I was strapless. Not going to set the world alight, but good to see that my HR response is slightly less frenetic now! had an early meeting this morning, so no session today.

- Iain
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Re: The Interactive Plan (IP)

Post by stumpy » Sun May 27, 2012 10:39 am

Good session Iain I bet that HR would decrease if you do more of those sessions at that same pace, of course you could try doing those same sessions but cap the HR and watch the pace go up. I myself would only go a few beats (say around 5 ) over the cap. and only on the final interval if a neg split was on. After all The following AT sessions are plenty hard enough. But what ever you decide I look forward to watching your progress over the following weeks
My training over the next few days will be based around a 500m TT before time runs out for the C2 challenge. target is a PB nothing less [-o<
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Re: The Interactive Plan (IP)

Post by Scoop » Sun May 27, 2012 10:54 am

I think this thread is more technical than the sub 6:20 2k thread so advice from me - just encouragement :fsbgrin:

Well done Alan (still doing the dreaded Gary intervals) Iain (still erging and improving in spite of incredible workload) and Colin (that 500 PB is coming matey and I'm looking forward to reading about it) =D> Stirring stuff that will help to remind me never to abandon the erg again [-o<
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Re: The Interactive Plan (IP)

Post by Iain » Mon May 28, 2012 4:12 pm

Thanks Scoop & Colin. I look forward to hearing your new 500PB Colin, but I will have to borrow Captain Stan's bat if it goes down by more than 0.5S or you lower your 100m PB in the training :lol: .

Today after suffering in the heat over the weekend (I actually like being in the office at this time of year thanks to air con!), tried another "UT2ish" hour. Managed 40' before HR exceeded 80% HRR at 2:19.5 pace (R20/1 strapless). up from 15' 3 weeks ago. Bizarrely I suffered from the same quad/glute pain that I normally only experience after 2 hours starting 7' in. dulled slowly from 25' (probably an increase in endorphins). Glad to have stuck with it and stayed strong to the end. Early meeting Wednesday so UT1 intervals tomorrow, I am thinking of 3 x 18' trains willing. Will try 2:15 pace again (as intervals 2' longer than last time).

re HR, seems like the target is staying in the zone for the first 2, unlikely to be there yet, but it no longer seems unattainable. At the risk of boring anyone who has followed my frustrations with HR training, but I still don't see the EF Marathon Plan as achievable. Today managed 20' at 2:20 pace before going out of his MP zone. So if I continue to progress at this rate, in a month this means I could start his program for a target Marathon 12' outside my PB!

- Iain
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Re: The Interactive Plan (IP)

Post by stumpy » Tue May 29, 2012 6:47 pm

Yes a 1:37.x would be nice Iain :wink: that's what the last 3 days intervals have been targeted at, not nice at all I can tell you, still I'm still in one piece.Decided to take an easy one today so punched in a 60 min with a pace boat at 2:15 and r20. Happy to say all went to plan. TE 2.6



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Re: The Interactive Plan (IP)

Post by strider77 » Wed May 30, 2012 10:03 am

Good luck with the 500 Colin :D

Don's show your face unless you get 1:37 :lol: :shock: :wink:
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Re: The Interactive Plan (IP)

Post by Huw Thomas » Wed May 30, 2012 10:18 am

Very orange Colin :-) :D
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Re: The Interactive Plan (IP)

Post by stumpy » Sun Jun 03, 2012 5:38 pm

Alan I've been in hiding for a week :cry: only 0.2off #-o
Nah Vodaphone!!! :fsgrin: huw.

Todays effort
IP but a change to Row Pro IP plan this time 18k SP (r20-21) 5x2000m r750 2:08.4 ave TE 2.8
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Re: The Interactive Plan (IP)

Post by stumpy » Mon Jun 04, 2012 5:08 pm

After yesterdays long slog todays effort was short & sharp what really hurts on these RP inervals is the last active rest period, todays was done with legs full of LA most uncomfortable; 6K 4x200m r1000m, 1:36.9 ave TE 2.4
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Re: The Interactive Plan (IP)

Post by Iain » Wed Jun 06, 2012 10:22 am

Colin, great 500m and thanks for being kind to my 500m PB, better luck next time :^o . Well done for keeping the rowing going over the holiday, 2ks look well controlled and the 200ms fast. I didn't row a stroke :oops: . Only a UT3 5k run with my daughter where my voice got more exercise than my legs. It didn't go well, but she didn't walk more than 5 paces in a row thanks to my vigorous encouragement. Still 46' of basically running on the spot took its toll (I don't run, this is my furthest for 20 years!) and I actually had a mild ache for a couple of days.

Today I remembered why I don't like a long gap between rows. 2:19/2:20 UT"1" hour (R21). Exceeded 80% HRR before 20' and drift continued to hit 85% HRR by 35', took pace up for final 10' and was >90% HRR for final 5'. So a good workout even if you would need time lapse to see me moving :lol: . So 2 steps back, far too much junk food & wine for the Jubilee has taken its toll. Will attempt a 4x12' "UT1" at 2:15 tomorrow in the hope that today's result was partially down to dehydration.

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Re: The Interactive Plan (IP)

Post by Iain » Fri Jun 08, 2012 1:57 pm

Yesterday promised 4x12' UT1(ish). Target 2:15. 2:14.1 R21.5 - 79% HRR, 2:14.0 R21.5 - only managed 6' in HR band, final 86% HRR, 2:13.7 R21.5 - 88% HRR & 2:09R23, 90% HRR when started to push at 10'. All strapless. Happy to get through without any real issues and to maintain a consistant stroke rate, but HR way too high (remember that I am intending to stay on these UT1/2 sessions until I complete 2.5 12' at 2:12 at 80% HRR - I may still be doing this at Christmas!)

Today decided on a change: 4kr4', 3kr3', 2kr2', 1k, target 2:14, 2:12, 2:10 & faster.

4k was a bit optimistic and finished with a 2:11.3 average, 86% HRR this is going to get messy
3k thoughts of 2:10 pace, but finished on 2:08.6. 92% HRR.
2k aborted when failed to make start as I decided (late) to strap in and couldn't tighten the strap.

Finished with a few lower rated sprintervals: 1'r1': 2:00.3 R24; 1:58.7 R24, 1:56.4 R24, 1:53.2 R30 (Can't believe that is all I managed, >4S/500m slower than 2k PB pace). Finished with 1:45.2 R40.

Annoyed to have h/d, but still useful training none the less.

- Iain
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Re: The Interactive Plan (IP)

Post by stumpy » Fri Jun 08, 2012 6:34 pm

Looks like good hard sessions Iain was the 4 - 3 - 2 done at low rate?


Thought I had better get some hard work in too as Madchester is creeping up fast. I am using the 5K Row Pro IP in the lead up to the Manchester bash. Also tweaked the profile to target Lactate threashold so using 158HR AT in the profile that means a lot of work at a much higher HR just hope I can manage the load.

Todays session. Slow Pressure 12K 3x2000m r750 active rest this was a very tough session as the TE of 4.0 shows.
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Re: The Interactive Plan (IP)

Post by stumpy » Sun Jun 10, 2012 1:06 pm

TL 8K 3x500r1000 TE 3.2 Target 80% VO2 max
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Re: The Interactive Plan (IP)

Post by stumpy » Mon Jun 11, 2012 1:03 pm

SP 14K 4x2000 r750 pace 2:08.5 ave r21 TE 3.5 epoc 113
Decided to knock these SP sessions pace back a little, as the previous slow pressure sessions TE was to high for my recovery the next day. This 5K plan gives me more recovery time in the week
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Re: The Interactive Plan (IP)

Post by stumpy » Tue Jun 12, 2012 6:26 pm

5K easy today well that's what the plan called for, turned out tobe a bit faster than I had in mind, but stayed inside the prescribed HR zone. TE 3.1
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Re: The Interactive Plan (IP)

Post by Scoop » Tue Jun 12, 2012 7:12 pm

Hi Colin. Thought I'd come and give you a cheer for all the hard work you're doing =D> ^O^ Amazing training, amazing consistency and as always, amazing graphs :fsbgrin:

It's all a bit too complicated for me but hope it's going the way you want and look forward to seeing you soon. Scoop
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Re: The Interactive Plan (IP)

Post by stumpy » Wed Jun 13, 2012 7:45 pm

Thanks Laurence, yes still trying to improve but it seems a bit of an uphill struggle at the moment, still Madchester should show if I'm going in the right direction. I was/am very impressed with your progress and that was a very good 30 min the other day. More sprinty stuff for me today Power shift 4x200 r750 TE 3.2
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