The Interactive Plan (IP)

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Iain
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Re: The Interactive Plan (IP)

Post by Iain » Mon Dec 03, 2018 4:05 pm

MaxMacLaren1 wrote:
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.
Pace of rower makes a difference here (which is why you need a range). Someone doing a 9 min 2k does 890M per interval, probably achievable at 2k pace, but someone at 6 min 2k would be asked to do 1333M / interval and would do well to complete at 2k + 2! But less of a WO from Hell than 3x6' as shorter and with 1 fewer rest!

As said before, no expert on IP, but Ian I would say to start at 2k + 1.5S and see how it goes.

- Iain
Last edited by Iain on Mon Dec 03, 2018 5:39 pm, edited 1 time in total.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Ian Bee
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Re: The Interactive Plan (IP)

Post by Ian Bee » Mon Dec 03, 2018 4:10 pm

Well, my stubborn streak obliged me to try it but I shall revert to the more humane rates generated by the link above (and potentially start at week one again for the cv boost).

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MaxMacLaren1
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Re: The Interactive Plan (IP)

Post by MaxMacLaren1 » Mon Dec 03, 2018 5:26 pm

Interesting point about the relative speed (4 mins for me is 1,160m).

When I look at the IP using the link above it is totally different from the written document. Based on a 2k time of 6:52.0 I have taken A) the mid point from the link and compared it to B) the document. The 5 bands are...

A. 2.08.0, 1.59.0, 1.53.5, 1.46.0, 1.39.5
B. 1.58.5, 1.53.0, 1.48.5, 1.43.0, 1.40.0

That's not just a little different, either I have made a mistake or the training bands are totally out! Getting a HRM will hopefully solve the issue :fssmile:

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Max

Male, 52yrs, 83kg, 181cm
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Ian Bee
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Re: The Interactive Plan (IP)

Post by Ian Bee » Wed Dec 05, 2018 10:35 am

With the above in mind, I treated today's tr 3x6, 6r as a negative split. Started at a shade under at and aimed for - 2s each rep.

It was tough, but nowhere near as unachievable as doing the three reps at sub 2km pace. More than that, it gives a target for next time Image

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Iain
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Re: The Interactive Plan (IP)

Post by Iain » Wed Dec 05, 2018 11:35 am

Looks like a great solution well carried out.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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