The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

Post by stumpy » Sun Jun 17, 2012 12:21 pm

Up tempo row today after a few days off in sunny Leeds :^o working at eating and drinking far to much at a "up North " works meeting.
8K 4x500r 750 capped interval session TE 3.6
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Re: The Interactive Plan (IP)

Post by stumpy » Mon Jun 18, 2012 11:10 am

Easy 5 K today tied in with the CTC I'd got it in my mind that the CTC was a distance of 3600m #-o so had a little rest over those last 200m :lol: no problem though as all this weeks sessions are easy 5K capped at 152 HR with a TT this W/E :twisted:
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Re: The Interactive Plan (IP)

Post by stumpy » Tue Jun 19, 2012 1:32 pm

Well this is what happens when I go online and Bangers and a few other world class rowers /ergers join in the fun.30min @ 2:04.0 r23 TE 4.4 nuff said :lol:
5K WU 2K CD
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Re: The Interactive Plan (IP)

Post by stumpy » Wed Jun 20, 2012 12:55 pm

Enjoyed the 30 min so much yesterday on RP that I decided to join in again today hoping that someone would be doing a recovery row.Joined David Stowe at a nice steady 2:15 r20 A little bit fast as the TE was 3.0 but happy to just keep it steady.
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Re: The Interactive Plan (IP)

Post by stumpy » Sun Jun 24, 2012 7:16 pm

Hour on RP aiding and abeting Christine on her come back. =D> Lee tried to join in but we were all having problems on row pro today, but after waiting a good ten mins we set off sadly without Lee. :( Poor Christine looked like things were not going well so I kept her company, she still managed to out sprint me for the finish line though, :twisted: :?: =D> still I think she was entitled to a little victory after all that effort....12153m r17 TE 1.8
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Re: The Interactive Plan (IP)

Post by Iain » Mon Jun 25, 2012 11:52 am

Colin, good to see you have kept this thread afloat. Struggling to get on the Metal Mistress. Finally managed my 3 Peaks Acclimatisation sessions Thursday-Friday, shows how much fitness has leaked away.

Thursday AM: Intended 60’ 2:18. Did 2 x 30’ at around 2:16. HR stratospheric. Hit AT levels in the first around 15’ and 93% HRR (about as high as I normally reach except at the death with an all out sprint for longer pieces, so much for UT1!), second was at AT after 5’ and hit at least 94% HRR (didn’t look in last minute when pushing hard!).

Thursday PM: Intended straight through HM at 2:20 (hoped to break 1:38). Watched a film and deliberately allowed myself to slip into a faster pace in the hope that I could slow when required to original target and beat the overall. First 7.5k at 2:15.6, HR to 89% HRR, slowed and struggled to maintain 2:20 pace. H/D at 8500m :oops: . Picked it up after a couple of minutes and managed another 6k at 2:18/9 HR now at 92% HRR :? . Limped home with 3 more HD at an overall average (including rests) of 2:24 :oops: . In the last 1.5k I was regularly getting next to no power from my right leg. It was strange as I didn’t have full cramp (or my endorphins watered the pain a lot), but I did have a similar type of pain and my muscles were not responding and failing to fully straighten. In addition, not sure what I was doing, but badly bruised inside or my calves and blood blisters formed on top. At the time it was merely uncomfortable, but when not rowing, anything that touches them is now still extremely painful. Only managed 400m or cool down and half usual stretches.

Friday AM: stiff and with calves very sore just trying to get through 13k somehow. Managed 40’ at R21 2:18. So lacking in power, HRA (before erging) already 54% HRR (usually 30-35%), finished at 92% HRR. On restart really having to push to keep under 2:20 at R20 (faster ratings feeling hurried). Did 13’, mostly at 89%+ HRR. Then (after another h/d) finished off at 2:15 to hit 97% HRR ](*,) a minute from slowing. This felt similar to the end of the HM as the power was not in my legs and they felt on the point of cramping severely. 3 times I touched the rail with my calves and nearly leapt off the erg with the shock of the pain. Glad to get it over with. Afterwards I could hardly walk!

Note to self, don’t take a week off (actually rowed about twice in 2 weeks) before something like this! Still reminded myself what going on through the pain is like in prep for the 3 peaks, so job done! But now the prospect seems a little less enticing from when I agreed to do this 9 months ago over a glass of wine 8-[

- Iain
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Re: The Interactive Plan (IP)

Post by Stan » Mon Jun 25, 2012 6:55 pm

Ouch, I feel your pain Iain. I sometimes feel I am the only one who loses fitness when something goes wrong and I dont train - at least you have dispelled that particular notion. Keep it up, it will come back!
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Re: The Interactive Plan (IP)

Post by Scoop » Tue Jun 26, 2012 9:18 am

Stan wrote:Ouch, I feel your pain Iain
Me too - quite horrendously so :shock: This was erging above and beyond the call of duty and the description of your agonised calf muscles makes me realise that I don't really know what pain is.

Marvellous job for completing these sessions ^O^ I will never moan about the pain you put me through again :wink:

Colin - well done as always =D> and looking good for Madchester too :fsbgrin:
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Re: The Interactive Plan (IP)

Post by Iain » Tue Jun 26, 2012 12:19 pm

Thanks for the comments Stan & Scoop. Looking forward to catching up at Madchester.

Managed to convince myself that a 10 min late train yesterday left me too little time to train (funny how a short sharp session didn't come into my head #-o ). So this morning had my first session after the above. The pain and bruising has now subsided, just a patch of scabs to remind me of the experience (and the mental scaring :wink: ). Set off at the gym for an easy 60' strapless at around 2:20. Unfortunately the ergs have not been well maintained and the one I have cleaned had run out of batteries, but found one and off I went. Soon targeted 13k. But the machine not only had a really weak shock cord, but every few minutes the ratchet didn't catch and so there was no resistance for a few tenths of a second. 7k in (after completing 6503m at 30') this ratchet problem caught me out right at the start of a strong drive for the full length of the drive. Being strapless, I catapulted off backwards and flew off the back of the rail into the step machine behind me. There were a few raised eyebrows at the choice anglo-saxon that ensued. 6 machines later I found one that read my logcard (most don't) and I completed a further 7k, completing 6634m at 30'.

Managed 18' on interval 1 before exceeding 80% HRR and it stabilised around 83-84% HRR until interrupted.
Second also saw a more modest HR, reaching 84% HRR after 15'. The push for the 6600m lifted this to 91% HRR, but a definite improvement on the above :fsbgrin: . Baby steps (adopting Scoops terminology of a few weeks back, probably foetal :? ), but happy to get an effective session under my belt and signs of some improvements despite the erratic training.

- Iain
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Re: The Interactive Plan (IP)

Post by stumpy » Fri Jun 29, 2012 11:57 am

I've gone into secret mode Stan :twisted:
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Re: The Interactive Plan (IP)

Post by hewitt » Tue Apr 30, 2013 1:09 pm

Just moving this thread back to the first page because i am going to start using the IP again for the next 23 weeks up to Grimsby mixed with weight training. It really helped me a few years ago and it is going to help me again. :twisted: The hunt for my Grimsby medal is back on again. :fsbgrin: :fsbgrin:
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Re: The Interactive Plan (IP)

Post by zootMutant » Tue Apr 30, 2013 3:17 pm

hewitt wrote:Just moving this thread back to the first page because i am going to start using the IP again for the next 23 weeks up to Grimsby mixed with weight training. It really helped me a few years ago and it is going to help me again. :twisted: The hunt for my Grimsby medal is back on again. :fsbgrin: :fsbgrin:
How is the weight training going?
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Re: The Interactive Plan (IP)

Post by hewitt » Tue Apr 30, 2013 3:23 pm

zootMutant wrote: How is the weight training going?
Its going really well thanks zoot. :) I am learning that there is a fine balance between pushing it to hard and suffering during the next rowing session. With new exersices come new muscle pains, but generally the pain dies off after 3 days. I am glad i started weights as the strength is coming back nicely. :fsbgrin:
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Re: The Interactive Plan (IP)

Post by zootMutant » Tue Apr 30, 2013 4:37 pm

Excellent! Keep us posted!
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Re: The Interactive Plan (IP)

Post by hewitt » Wed May 01, 2013 11:46 am

First day of training plan. Gym first then a UT2 session when I got home.(No CV equipment in the gym)

Clean and jerk 5 x 10 40kgs
French leg press 80kgs x 8 120kgs x8 160kgs x8 twice

Chest . Barbell flies, Incline bench and cable cross overs to failure.

8011m....31:34.7...1:58.2...r19 (AHR 141 MHR 146) Target was 143-149. :D
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Re: The Interactive Plan (IP)

Post by hewitt » Thu May 02, 2013 11:01 am

2x18min UT1. (149 - 162 HR) (1:50-55 pace)

18min...4827m...1:51.9...r22 (AHR 149 MHR 158)

18min...4696m...1:55.0...r21(AHR 157 MHR 162)

2k cd r16

Looks like the Hr and pace guide seem to be spot on for me with the IP.
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Re: The Interactive Plan (IP)

Post by hewitt » Fri May 03, 2013 9:51 pm

I gave the IP a miss today and went weight training instead. My forearms are killing me from doing weights and finishing with clean and jerks. Maybe to much weights on the bar? But time will tell.

Might try the CTC tomorrow. :wink:
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Re: The Interactive Plan (IP)

Post by hewitt » Sat May 04, 2013 12:13 pm

The pain in my forearms is down to bad technique. I have been talking to a crossfit guy at work and i have sorted the issue. :fsbgrin: No CTC today, decided on sticking with the plan. 8)

3x15min with 3min rest on RowPro with Tracy from Sub 7. UT1 session. 149-162 HR.

15min...3930m...1:54.5...r21 (AHR 148 MHR 156)
15min...3916m...1:54.9...r21 (AHR 158 MHR 161)
15min...3919m...1:54.8...r21 (AHR 160 MHR 164)

Just went over the hr cap in the last 3min of the last one. :oops:
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Re: The Interactive Plan (IP)

Post by hewitt » Sun May 05, 2013 10:51 am

Only 2x15min today at UT1. 8)

15min...4067m...1:50.6...r23 (AHR 148 MHR 159)

15min...3972m...1:53.3...r21 (AHR 158 MHR 163)

2k cd

Starting to get in a zone with these. :)
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Re: The Interactive Plan (IP)

Post by zootMutant » Sun May 05, 2013 5:00 pm

hewitt wrote:Only 2x15min today at UT1. 8)

15min...4067m...1:50.6...r23 (AHR 148 MHR 159)

15min...3972m...1:53.3...r21 (AHR 158 MHR 163)

2k cd

Starting to get in a zone with these. :)
8k in 30 min at r22? With a UT1? Very strong, Jason. How much rest between the pieces?
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Re: The Interactive Plan (IP)

Post by hewitt » Sun May 05, 2013 5:26 pm

I used to take 5min rest on these but I take 3min know. I am trying to up the pressure on these with the increased weights. :)
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Re: The Interactive Plan (IP)

Post by hewitt » Mon May 06, 2013 11:06 am

I was joined today on the RowPro river by my old rowing buddy Charlie. 8) 2x21min with 3min rest UT1 again.

21min...5627m...1:51.9...r22 ( AHR 152 MHR 160)

21min...5447m...1:55.6...r21 (AHR 160 MHR 164)

Went slightly over target hr of 162 but it is a bit warm today. :wink:
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Re: The Interactive Plan (IP)

Post by hewitt » Tue May 07, 2013 11:04 am

Went weight training again today. 8)

Back, Shoulders and Arms. I was going to do a gentle 30min UT2 but my body is complaining after a good weight session. :lol:
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Re: The Interactive Plan (IP)

Post by hewitt » Wed May 08, 2013 8:37 pm

Short for time after work today. 2x16min instead of 3. [-X

16min...4280m...1:52.1...r22 (AHR 148 MHR 154)

16min...4244m...1:53.1...r22 (AHR 156 MHR 161)

2k cd
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Re: The Interactive Plan (IP)

Post by hewitt » Thu May 09, 2013 1:31 pm

Had to take this morning off work to take my daughter to the dentist. She chipped her tooth yesterday and they filled the gap with some kind of resin. :? Cracking job. When i finished i took the chance of some training after dropping her at school with her new smile. :fsbgrin: 4x13min with 3min rest. UT1 HR target 149-62.

13min...3576m...1:50.9...r22 ( AHR 147 MHR 156)
13min...3462m...1:52.6...r21 (AHR 156 MHR 162)
13min...3378m...1:55.4...r21 (AHR 159 MHR 162)
13min...3335m...1:56.9...r21 (AHR 158 MHR 162)

Very sweaty session. :D

EDITED: I have just seen this snippet of wisdom at the bottom of the IP page. Very good advice while doing any program.
Reduced recovery is most effective at the beginning of an intensive interval-training period when intensity takes precedence over quality. Close to competition quality takes precedence over intensity and therefore full recovery is advisable.
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