Free Spirits Rowing

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.

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.

You're in fine shape, Jason! I love how your 'recovery row' involves toodling along with other people trying for PB's!

zootMutant wrote:You're in fine shape, Jason! I love how your 'recovery row' involves toodling along with other people trying for PB's!

That is what i great about RowPro. You never know who is going to be there, sometimes i am somebody elses recovery row.

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.

Cheers.

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.

hewitt wrote:That was quick. Training issue fixed. Long story.......

Welcome back!

Loving that long story - but with a shortcut back, Jason

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.

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.

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.

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.

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

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

2k cd..9min.

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.

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?

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.

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

Bill

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!

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

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

Thanks for bumping this thread, and also to Max for the link. Looks a nice schedule of sessions.

cheers Max, big help.

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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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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