The Interactive Plan (IP)

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Re: The Interactive Plan (IP)

Post by Wolfmiester » Fri Aug 24, 2018 7:01 am

stick with it Ian, its proven to work :-)
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Re: The Interactive Plan (IP)

Post by paulgould » Fri Aug 24, 2018 9:09 am

Given that the majority of us are relatively untrained and non-elite athletes, any regular and sustained exercise at a reasonable intensity will bring about an improvement.

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Re: The Interactive Plan (IP)

Post by Ian Bee » Fri Aug 24, 2018 11:08 am

paulgould wrote:Given that the majority of us are relatively untrained and non-elite athletes, any regular and sustained exercise at a reasonable intensity will bring about an improvement.

Paul G
I'm sufficiently stubborn (and attracted routine based training) to keep with a plan, so I'm going to see how things go over a month of two (incorporating however many test 2ks in that period). The attraction of pp is seeing (ir) regular improvements, but delayed gratification has a certain appeal.

In any event, today was the end of week two (the medium week): 2.03/22-24 sm. The ut1 sessions felt quite challenging still, but in a CV sense rather than being at the ragged edge of performance (I'm sure that will happen next week).
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Re: The Interactive Plan (IP)

Post by paulgould » Sun Aug 26, 2018 11:15 am

Absolutely, Ian - you do what works for you - I think these plans are quite good from a motivational point of view and provide a bit of variety.
My approach is probably more "old school" - lots of Long Slow Distance on a high resistance to get strong, and the speed will come off the back of that.

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Re: The Interactive Plan (IP)

Post by Ian Bee » Fri Aug 31, 2018 4:45 pm

End of the first 'hard' week. Having habitualised myself to around 10k in the morning with the Pete Plan, I'm now nearly at piece with the 15k required for this plan on a hard week, though l last night I was running on fumes.

On the flip side, there's glimmers of improvement after 3 weeks. Today was 5x20 minutes, 2.5r. Accuracy for pace and rate is moving on the right direction, and I'm edging the drag up a notch which seems to be helping in this respect.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Wed Sep 19, 2018 1:44 pm

Still plugging away at this, though the interruption of a house move encouraged me to start again (I was only a couple of weeks into the programme in any case).

I have noticed (as others had mentioned) that I'm now significantly more comfortable at 20-23 s/m, which has significantly helped the longer pieces, and rating at 26 plus now seems less normal.
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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Wed Sep 19, 2018 6:39 pm

When I followed the similar 'Original 2000m Programme' earlier this year I felt exactly the same. Also Paul's comment in August about power is spot on. Since moving to the PP I feel my power has reduced and I can't match my old 30r20 pace. Interested to hear how you get on.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Mon Sep 24, 2018 10:38 am

Following my 2km improvement, a step up in the plan's demands.

Pace at ut1 now 2.02, and today was 3x 11 minutes.

Pretty happy with how this turned out - felt quite calm throughout and the heart rate trace shows it was solid cardio.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Mon Oct 01, 2018 9:32 am

Ut1, 3x14minutes (3.30r)

An interesting comparison to the above. Even more solidly cv (borderline recovery), which given the hm pb of yesterday, is definitely a good sign.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Fri Oct 05, 2018 10:12 am

Well, the wheels had to fall off at some stage....

I reached the end of the first hard week (second time through after a false start), and I'm utterly drained. 5x 10min, 2.5r @ 2.02 was beyond me today though more intense evening circuits classes have not helped.

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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Oct 25, 2018 10:07 am

Well. I thought I'd post a little update, but didn't realise I'd be comparing the same session 20 days apart....

Turns out, even with a lingering sniffle, there's a little improvement (or rather resistance to failure) at the sharp end of hard week 6.

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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Thu Oct 25, 2018 3:42 pm

Ian, Nice steady pacing and HR lower. It looks like you have chosen the lowest recovery time (25%) for this session. Have you used the min recommended for each of your sessions? Also, as you use a HRM I'm interested in why you choose to use a set recovery period rather than wait until your HR is back in the right zone.Thanks.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Oct 25, 2018 3:50 pm

Thanks Max.

In part I need to limit overall times on these sessions (this morning was over an hour and pushed the limits of what I could realistically do in the morning) and in part I'm not really at peace with formal hr zones - resting and tickover rates are dropping on this plan.

In short, I really should cut the time down to permit hr monitoring.

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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Fri Oct 26, 2018 5:52 pm

Ian, Thanks next year I'm thinking of trying HR training to see if it gives a better return!
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Re: The Interactive Plan (IP)

Post by Wolfmiester » Thu Nov 01, 2018 8:42 am

Max, it takes slightly longer to see the results ... but HR training is pretty much guaranteed. Especially in the longer pieces.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Nov 22, 2018 2:27 pm

A little check in.
I’m now at the point of the IP where the sessions are introducing TR sessions and verging on AN. The TR sessions to come (I’m looking specifically at week after next’s 3x6min) fill me with dread. There’s definitely a steep ramp up from the mix of UT1 and AT, and it may in fact break my resolve (or my lungs).
On the plus side my subjective feel of cardio capacity is definitively up (my traces for circuit training are less peaky than a few months ago), and 2.02 pace at 23spm is now comfortable. This morning’s 3x10, 2.5r felt like a rest day (which I suppose it should!).
On the other hand, I failed to complete a 2km test last weekend (though I was rather drained) so I’m not yet sure on whether I’m making progress as defined by the IP itself.
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Re: The Interactive Plan (IP)

Post by Ian Bee » Wed Nov 28, 2018 6:11 pm

Well, my fears of a 3x6 @ TR (1.49 pace) were only increased by the 2x6 @ TR of this morning.

I suppose I can learn that a quick first rep is not clever, and my recovery was OK. I can't imagine having enough energy remaining for another 6 minutes at that pace though.

Time to go through the pages of this thread for tips and motivation...

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Re: The Interactive Plan (IP)

Post by Iain » Wed Nov 28, 2018 6:37 pm

No expert on IP, only did it for a few weeks when I was still wet behind the ears. But I thought that there was a band for each pace with the appropriate pace set at different points in the band. So the 3x6 should be at the slower end of the TR band that should be slower than 2k pace. JMHO

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Re: The Interactive Plan (IP)

Post by Ian Bee » Wed Nov 28, 2018 9:37 pm

Iain wrote:No expert on IP, only did it for a few weeks when I was still wet behind the ears. But I thought that there was a band for each pace with the appropriate pace set at different points in the band. So the 3x6 should be at the slower end of the TR band that should be slower than 2k pace. JMHO

- Iain
I do hope I've misunderstood it, as the tr pace on my line was sub 2km pace (top line on the below). Back to the pdf for me for some reading.

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Re: The Interactive Plan (IP)

Post by Iain » Thu Nov 29, 2018 12:27 pm

What are the columns you have shown? If column 1 is 2k, column 2 is /500M in secounds, 3 is Watts, that leaves 5 columns, AN, TR, AT, UT1 & UT2 from right is how you have interpreted. I can't find the site at the moment but it was different when i last looked 6 years ago. In any event, there is clearly some error. If this continues in this form, someone capable of a 6:00 2k would be required to do this 3 times in the 3 x 6min! I would have thought mid distance between 2k & 5k should be a reasonable target for you, althouthy your performance on the 2 x 6 suggests that you are capable of a faster 2k to me!

Best of luck whatever you decide, but a 1:52 first should tell you where you sit then either accelerate to 1:50 if you felt you had something left, 1:51 if achievable but you didn't have to dig very deep or another 1:52 if this felt a struggle. Final one is what you can do accepting that you may well be a bit slower for 4.5 mins but with the benefit of a sprint finish try and go faster.

JMHO

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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Nov 29, 2018 1:42 pm

You're right about the columns, from left: current 2km / Pace (seconds) / Pace (Watts) / UT2 / UT1 / AT / TR / AN.

With separation of time from the 2x6, and radically more air in the lungs, I did find myself wondering whether it was time for a time trial.

Thanks very much for your thoughts.
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Re: The Interactive Plan (IP)

Post by Iain » Thu Nov 29, 2018 4:46 pm

Not sure where you got yours, but from https://indoorsportservices.co.uk/training/interactive The Tr pace I was given was from 2S quicker to 9S slower than 2k (although at a slower pace, lower fitness level and on 4 sessions per week). 3 x 6min I would expect 2k + 3-5S so this range seems generous!

HTH

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Re: The Interactive Plan (IP)

Post by Ian Bee » Thu Nov 29, 2018 5:19 pm

Thanks again Iain. I ran through the link and - at my 2km pace - TR is a midly more acceptable 1:58-1:47. I may give my previous rates a final week as Ut1 looks very generous (accounting for heart rate).

This plan is an interesting beast....
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Re: The Interactive Plan (IP)

Post by Ian Bee » Mon Dec 03, 2018 12:47 pm

Completely tanked the 4x4 TR this morning (finished the first rep on target - just, then tangled myself up with dark thoughts over the rest period, and blew up 2 minutes into the second rep).

My body is telling me something very loudly.
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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Mon Dec 03, 2018 2:07 pm

Ian Bee wrote:
Mon Dec 03, 2018 12:47 pm
Completely tanked the 4x4 TR this morning...
This is the workout from hell! It was only recently I re-read the Training Pace Guide and noticed the greater or equal sign. So I have always taken TR pace to be 2k race pace. Or to be precise for a 4x4 I do a race start and then row at mid race pace which ends up at about 0.4s slower than average 2k pace after 4 minutes. With 3 mins rest it is a killer and I'm starting to think it's easier just to do a 2k TT minus the racing finish. If I'm not physically and mentally prepared I'll HD. It's horrible but I also don't know of a better way to really push myself in terms of race preparation.
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