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Re: The Interactive Plan (IP)
Posted: Sat May 11, 2013 10:20 am
by hewitt
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.
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.
Re: The Interactive Plan (IP)
Posted: Sun May 12, 2013 1:39 pm
by hewitt
Was going to do 3x17min but opted for the recovery instead.
41min...10510m...1:57.0...r20
Joined some guys on rowpro trying for a 10k pb.
Re: The Interactive Plan (IP)
Posted: Sun May 12, 2013 1:46 pm
by zootMutant
Re: The Interactive Plan (IP)
Posted: Tue May 14, 2013 5:09 am
by hewitt
That is what i great about RowPro. You never know who is going to be there, sometimes i am somebody elses recovery row.
Re: The Interactive Plan (IP)
Posted: Tue May 14, 2013 5:11 am
by hewitt
Having a few training "issues" so i will be a bit quiet for a while. But will be back soon though.
Just need to sort something out.
Re: The Interactive Plan (IP)
Posted: Tue May 14, 2013 5:32 am
by zootMutant
Cheers.
Re: The Interactive Plan (IP)
Posted: Thu May 16, 2013 11:36 am
by hewitt
That was quick. Training issue fixed.
Long story.......
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.
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.
Re: The Interactive Plan (IP)
Posted: Thu May 16, 2013 2:44 pm
by zootMutant
hewitt wrote:That was quick. Training issue fixed.
Long story.......
Welcome back!
Re: The Interactive Plan (IP)
Posted: Thu May 16, 2013 8:48 pm
by Liefcat
Re: The Interactive Plan (IP)
Posted: Fri May 17, 2013 12:59 pm
by hewitt
3x12min with 3min rest today on my own without RowPro.
Target pace was 150-55 but as always i like to chase the pace and negative split these sessions.
12min...3264m...1:50.2...r23
12min...3283m...1:49.6...r22
12min...3304m...1:48.9...r23
2k cd 8:55.0...r28
Living the dream.
Re: The Interactive Plan (IP)
Posted: Sat May 18, 2013 2:44 pm
by hewitt
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.
Re: The Interactive Plan (IP)
Posted: Sun May 19, 2013 10:07 am
by hewitt
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.
Re: The Interactive Plan (IP)
Posted: Mon May 20, 2013 10:00 am
by hewitt
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.
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.
Re: The Interactive Plan (IP)
Posted: Fri May 24, 2013 5:12 am
by hewitt
Opted for a 30min cruise with a cold last night.
Thanks to the kids.
30min...8055m...1:51.7...r22
2k cd..9min.
Re: The Interactive Plan (IP)
Posted: Sun May 26, 2013 8:06 pm
by hewitt
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.
Re: The Interactive Plan (IP)
Posted: Sat Jun 01, 2013 1:39 pm
by bothan
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?
Re: The Interactive Plan (IP)
Posted: Sun Jun 02, 2013 5:00 am
by hewitt
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.
Re: The Interactive Plan (IP)
Posted: Sun Jun 02, 2013 9:40 am
by billwright
Keep at it Jason - it's doing you good.
Bill
Re: The Interactive Plan (IP)
Posted: Sun Jun 02, 2013 11:35 am
by bothan
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!
Re: The Interactive Plan (IP)
Posted: Sun Aug 12, 2018 2:36 pm
by Wolfmiester
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
Re: The Interactive Plan (IP)
Posted: Sun Aug 12, 2018 3:52 pm
by MaxMacLaren1
Wolfmiester wrote: ↑Sun Aug 12, 2018 2:36 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
Re: The Interactive Plan (IP)
Posted: Sun Aug 12, 2018 4:54 pm
by Ian Bee
Thanks for bumping this thread, and also to Max for the link. Looks a nice schedule of sessions.
Re: The Interactive Plan (IP)
Posted: Mon Aug 13, 2018 7:18 am
by Wolfmiester
cheers Max, big help.
Re: The Interactive Plan (IP)
Posted: Thu Aug 16, 2018 9:47 am
by Ian Bee
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)
Posted: Tue Aug 21, 2018 11:11 am
by Ian Bee
Unsurprisingly, holding 2.07 @ 22 s/m was mentally challenging too
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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