The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

Post by hewitt » Sat May 11, 2013 11:20 am

Went weight training last night and did Back, shoulders and arms.
This morning I had set up 3x12min with 3min rest on RowPro and I had decided it was time I started hitting my training targets harder from know on. I used to really enjoy negative splitting these sessions but when you follow the HR guide it makes you go slower on everyone. :roll: So I decided to ditch the HR band for this one. I noticed that my old foe David Crawford had joined the session which was going to make it very interesting indeed.

12min...3328m...1:48.2...r23

12min...3333m...1:48.0...r23

12min...3338m...1:47.8...r26

2k cd at r16.

Back in the groove. 8)
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Re: The Interactive Plan (IP)

Post by hewitt » Sun May 12, 2013 2:39 pm

Was going to do 3x17min but opted for the recovery instead. :D

41min...10510m...1:57.0...r20

Joined some guys on rowpro trying for a 10k pb.
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Re: The Interactive Plan (IP)

Post by zootMutant » Sun May 12, 2013 2:46 pm

You're in fine shape, Jason! I love how your 'recovery row' involves toodling along with other people trying for PB's!
:D :fsbgrin: :lol:
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Re: The Interactive Plan (IP)

Post by hewitt » Tue May 14, 2013 6:09 am

zootMutant wrote:You're in fine shape, Jason! I love how your 'recovery row' involves toodling along with other people trying for PB's!
:D :fsbgrin: :lol:
That is what i great about RowPro. You never know who is going to be there, sometimes i am somebody elses recovery row.
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Re: The Interactive Plan (IP)

Post by hewitt » Tue May 14, 2013 6:11 am

Having a few training "issues" so i will be a bit quiet for a while. But will be back soon though. :D
Just need to sort something out.
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Re: The Interactive Plan (IP)

Post by zootMutant » Tue May 14, 2013 6:32 am

Cheers.
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Re: The Interactive Plan (IP)

Post by hewitt » Thu May 16, 2013 12:36 pm

That was quick. Training issue fixed. :lol: :lol: Long story....... :roll:

Back to the plan after 5555m at r22 yesterday night. 1:49.9 pace. The plan said 2x6min with 2min rest. Pace guide was 1:45-50 but it looked very soft as my 5k pace is about 1:42-43 at the moment. :? So i just went on feel. :D

6min...1759m...1:42.3...r28

6min...1792m...1:41.5...r28

First time i have gone gone fast in 4 weeks with all the UT1.
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Re: The Interactive Plan (IP)

Post by zootMutant » Thu May 16, 2013 3:44 pm

hewitt wrote:That was quick. Training issue fixed. :lol: :lol: Long story....... :roll:
Welcome back! :D
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Re: The Interactive Plan (IP)

Post by Liefcat » Thu May 16, 2013 9:48 pm

Loving that long story - but with a shortcut back, Jason :!: :D :D
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Re: The Interactive Plan (IP)

Post by hewitt » Fri May 17, 2013 1:59 pm

3x12min with 3min rest today on my own without RowPro. :shock: :shock: Target pace was 150-55 but as always i like to chase the pace and negative split these sessions. :fswink:

12min...3264m...1:50.2...r23
12min...3283m...1:49.6...r22
12min...3304m...1:48.9...r23

2k cd 8:55.0...r28

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Re: The Interactive Plan (IP)

Post by hewitt » Sat May 18, 2013 3:44 pm

2x7min at AT today. Seemed to easy so I added a bit of cross training.

7min...1:45.0...r27
7min...1:45.0...r27

11x500m with 2min rest at r23. Average pace 1:44.3. I did sit ups and push ups in between every rep, real sweat fest.
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Re: The Interactive Plan (IP)

Post by hewitt » Sun May 19, 2013 11:07 am

The plan said 3x15min but I noticed a 10k on RowPro. So I opted for the 10k at a nice steady UT1 1:50-55 pace.

10k...37:23.8...1:52.2...r23

2k...1:53.3...r23
4k...1:52.9...r23
6k...1:52.3...r23
8k...1:51.9...r23
10k..1:50.6...r23

1k cd with stretches.
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Re: The Interactive Plan (IP)

Post by hewitt » Mon May 20, 2013 11:00 am

My body is responding well to weight training and I feel good. Todays session said 3x12min at UT2 but today felt like a UT1 day inside. :D

12min...3231m...1:51.4...r22
12min...3230m...1:51.4...r22
12min...3251m...1:50.7...r22

2k cd. Job done nice and easy. :fssmile:
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Re: The Interactive Plan (IP)

Post by hewitt » Fri May 24, 2013 6:12 am

Opted for a 30min cruise with a cold last night. :roll: Thanks to the kids.

30min...8055m...1:51.7...r22

2k cd..9min.
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Re: The Interactive Plan (IP)

Post by hewitt » Sun May 26, 2013 9:06 pm

I am still alive....just. I have had the dreaded ICK for the last 3 days and just been plodding along outside in the sun. Vitamin D seems to be curing me. :)
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Re: The Interactive Plan (IP)

Post by bothan » Sat Jun 01, 2013 2:39 pm

I have a question regarding the IP. I plugged in my numbers to start a 2000m IP and the program spits out:

UT1 - Intense Aerobic 144 - 157 70 - 80 2:22 - 2:15 60 - 70

After the first week of the prescribed sessions, my pace, while staying within the prescribed HR, is much closer to 2:02 than what to what is mentioned above. Is this, then, more of a guideline, or just a general indicator that I am entering a 2000m time into the calculator that is much slower than what I am realistically capable of?

I'm beginning to think I wasn't pushing it hard enough when I did that 2000m... perhaps I just needed the structure.

Thoughts?

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Re: The Interactive Plan (IP)

Post by hewitt » Sun Jun 02, 2013 6:00 am

bothan wrote:I have a question regarding the IP. I plugged in my numbers to start a 2000m IP and the program spits out:

UT1 - Intense Aerobic 144 - 157 70 - 80 2:22 - 2:15 60 - 70

After the first week of the prescribed sessions, my pace, while staying within the prescribed HR, is much closer to 2:02
Thoughts?
Hi Bothan.

Both me and Matt had the same problem when starting the IP.(We were both over pushing the UT1 sessions) I never used a HR monitor when i first started so i used to pick the fastest pace and then negative split the 2 or 3 UT1 sessions. But because you are rowinig with your HR i would row at 2:02 if that is what your HR says. Just be careful when you step up to the AT and TR stuff and re-check your 2k again. :)
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Re: The Interactive Plan (IP)

Post by billwright » Sun Jun 02, 2013 10:40 am

Keep at it Jason - it's doing you good.

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Re: The Interactive Plan (IP)

Post by bothan » Sun Jun 02, 2013 12:35 pm

hewitt wrote: Both me and Matt had the same problem when starting the IP.(We were both over pushing the UT1 sessions) I never used a HR monitor when i first started so i used to pick the fastest pace and then negative split the 2 or 3 UT1 sessions. But because you are rowinig with your HR i would row at 2:02 if that is what your HR says. Just be careful when you step up to the AT and TR stuff and re-check your 2k again. :)
That's pretty much what I was thinking. It's good to know others have had similar experiences.

Because I've only been back on the erg for a month after a wee layoff, I will most certainly be careful with the TR and the AT stuff (or as I call it, the AT-AT). Know your limits, eh?

The advice is much appreciated! Thanks again! :fsgrin:

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Re: The Interactive Plan (IP)

Post by Wolfmiester » Sun Aug 12, 2018 3:36 pm

Old thread time ...
Having begun my serious 2k training on the IP back in 2005 I have been looking for it again (as it really works to improve base fitness (and 2k time)).
However, I can't find any links that show any suggested training schedules.
Am I looking in the wrong places, or does it just not exist any more?
Any help appreciated,
cheers, Wolfie
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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Sun Aug 12, 2018 4:52 pm

Wolfmiester wrote:
Sun Aug 12, 2018 3:36 pm
Am I looking in the wrong places, or does it just not exist any more?
I think this might be the one. If you download the full version it is on page 5.14.

https://indoorsportservices.co.uk/training/concept2
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Re: The Interactive Plan (IP)

Post by Ian Bee » Sun Aug 12, 2018 5:54 pm

Thanks for bumping this thread, and also to Max for the link. Looks a nice schedule of sessions.
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Re: The Interactive Plan (IP)

Post by Wolfmiester » Mon Aug 13, 2018 8:18 am

cheers Max, big help. :fsbgrin:
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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Aug 16, 2018 10:47 am

Given my 2km is pretty weak, the first week in the 5 day, 2km plan is quite restful, in fact more of a mental challenge to try to stick to the (for me) low s/m required.

Exhibit a: evidence of being unable to hold 22 s/m for 45 minutes.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Tue Aug 21, 2018 12:11 pm

Unsurprisingly, holding 2.07 @ 22 s/m was mentally challenging too Image

I'm finding that the main bump in the road between the Pete Plan and this is the - admittedly small- extra length of time needed. Going from around 45 minutes to an hour will really test once I'm a bit further along the plan (assuming my 2km time does improve....).
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