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Re: The Interactive Plan (IP)

Posted: Fri Aug 24, 2018 6:01 am
by Wolfmiester
stick with it Ian, its proven to work :-)

Re: The Interactive Plan (IP)

Posted: Fri Aug 24, 2018 8:09 am
by paulgould
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

Re: The Interactive Plan (IP)

Posted: Fri Aug 24, 2018 10:08 am
by Ian Bee
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)

Posted: Sun Aug 26, 2018 10:15 am
by paulgould
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.

Paul G

Re: The Interactive Plan (IP)

Posted: Fri Aug 31, 2018 3:45 pm
by Ian Bee
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)

Posted: Wed Sep 19, 2018 12:44 pm
by Ian Bee
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.

Re: The Interactive Plan (IP)

Posted: Wed Sep 19, 2018 5:39 pm
by MaxMacLaren1
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.

Re: The Interactive Plan (IP)

Posted: Mon Sep 24, 2018 9:38 am
by Ian Bee
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)

Posted: Mon Oct 01, 2018 8:32 am
by Ian Bee
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)

Posted: Fri Oct 05, 2018 9:12 am
by Ian Bee
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.

Almost looking forward to next week's sprints Image

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Re: The Interactive Plan (IP)

Posted: Thu Oct 25, 2018 9:07 am
by Ian Bee
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)

Posted: Thu Oct 25, 2018 2:42 pm
by MaxMacLaren1
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.

Re: The Interactive Plan (IP)

Posted: Thu Oct 25, 2018 2:50 pm
by Ian Bee
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)

Posted: Fri Oct 26, 2018 4:52 pm
by MaxMacLaren1
Ian, Thanks next year I'm thinking of trying HR training to see if it gives a better return!

Re: The Interactive Plan (IP)

Posted: Thu Nov 01, 2018 7:42 am
by Wolfmiester
Max, it takes slightly longer to see the results ... but HR training is pretty much guaranteed. Especially in the longer pieces.

Re: The Interactive Plan (IP)

Posted: Thu Nov 22, 2018 1:27 pm
by Ian Bee
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.

Re: The Interactive Plan (IP)

Posted: Wed Nov 28, 2018 5:11 pm
by Ian Bee
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)

Posted: Wed Nov 28, 2018 5:37 pm
by Iain
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

Re: The Interactive Plan (IP)

Posted: Wed Nov 28, 2018 8:37 pm
by Ian Bee
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)

Posted: Thu Nov 29, 2018 11:27 am
by Iain
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

IAin

Re: The Interactive Plan (IP)

Posted: Thu Nov 29, 2018 12:42 pm
by Ian Bee
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.

Re: The Interactive Plan (IP)

Posted: Thu Nov 29, 2018 3:46 pm
by Iain
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

Iain

Re: The Interactive Plan (IP)

Posted: Thu Nov 29, 2018 4:19 pm
by Ian Bee
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....

Re: The Interactive Plan (IP)

Posted: Mon Dec 03, 2018 11:47 am
by Ian Bee
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.

Re: The Interactive Plan (IP)

Posted: Mon Dec 03, 2018 1:07 pm
by MaxMacLaren1
Ian Bee wrote: Mon Dec 03, 2018 11:47 am 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.