Sunday morning: 12min WU - AT 10min / max pace 1:50 / 26-28spm
Target:- 10min / avg pace 1:52 / 27spm
Actual:- 10min / avg pace 1:51.8 / 27spm / 2683m
10min CD
Total Session: 2683m
Total WU/CD: 4957m
Workouts this coming week will be compressed to Mon-Thu. Will be away from the erg on Fri-Sun supporting my wife during her 50 mile Ultramarathon next Sun. Three weeks down, 23 to go. I agree with George, this program is too long!
The Road to Boston 2007
AT/4k (instead of 10') HR limit 152 (88-92% of max)
2.00.4/156hr (over limit)/24spm/16.03.2 total time
Reached the HR limit at about 12 mins at 2.00.7 pace.
Will and George--
If 26 weeks of the IP is too long, what would you do instead?
Nothing prevents you from substituting workouts. I expect it would make sense to stay w/in the general format of the IP, 3-week cycles from easy to moderate to hard, and increasing the intensity of the sessions as the race approaches.
Tom
2.00.4/156hr (over limit)/24spm/16.03.2 total time
Reached the HR limit at about 12 mins at 2.00.7 pace.
Will and George--
If 26 weeks of the IP is too long, what would you do instead?
Nothing prevents you from substituting workouts. I expect it would make sense to stay w/in the general format of the IP, 3-week cycles from easy to moderate to hard, and increasing the intensity of the sessions as the race approaches.
Tom
Tom,
I will be sticking with the 26 week program. In future years I might consider cutting back the number of weeks. I believe the shortest number of weeks offered in the IP is 16. That seems more appropriate as long as you have decent fitness when you start.
I have only done the Crash B's for two years and I have never followed a training plan going into it, so this year should be interesting.
I will be sticking with the 26 week program. In future years I might consider cutting back the number of weeks. I believe the shortest number of weeks offered in the IP is 16. That seems more appropriate as long as you have decent fitness when you start.
I have only done the Crash B's for two years and I have never followed a training plan going into it, so this year should be interesting.
Will Haskell, M50, lwt
Monday Morning:- IP 12min / max pace 1:46 / 26-28spm
Target:- 12min = 3min splits from 1:49 down to 1:47.5 (0.5 each)
Actual:- 12min / avg pace 1:48.1 / 25spm / 3329m
1:48.9 / 25
1:48.4 / 26
1:47.9 / 25
1:47.3 / 26
Total session 8329m
Notes:- feels like I am working close to my AT
George
ps:- Off to catch a plane to Aussie for a couple of days of work
pps:- 7,000,590m since Jan 1st 2004
ppps:- Tom in regard to the 26 week plan I think it is fine if a couple of the tests are minor races in a build up to 'the big one' - if not then I think I would go with a 12 to 16 week build up but would jump straight into the plan at that stage if I was already conditioned.
Target:- 12min = 3min splits from 1:49 down to 1:47.5 (0.5 each)
Actual:- 12min / avg pace 1:48.1 / 25spm / 3329m
1:48.9 / 25
1:48.4 / 26
1:47.9 / 25
1:47.3 / 26
Total session 8329m
Notes:- feels like I am working close to my AT
George
ps:- Off to catch a plane to Aussie for a couple of days of work
pps:- 7,000,590m since Jan 1st 2004
ppps:- Tom in regard to the 26 week plan I think it is fine if a couple of the tests are minor races in a build up to 'the big one' - if not then I think I would go with a 12 to 16 week build up but would jump straight into the plan at that stage if I was already conditioned.
Delayed report on workout for Friday the 15th.
Third session, 3rd week, 2x15' UT1
Warmup: 15', 3' each @ 12/15/18/20/22, no high rate bursts. 3109m (2:24.7). 4’ rest.
1st piece: 15'@24spm. 3468m (2:09.7). Ave HR 143, ending @ 144. 6' rest.
2nd Piece: 15'@24spm. 3455m (2:10.2). Ave. HR 141, ending @ 147. 1' rest.
Cool down: 10' @ 12spm. 1834m (2:43.5). Ave. HR 110, ending @ 109.
Lost ground relative to first and second sessions of the week. However the second piece was screwed up because I forgot to turn the fan back on and I lost a stroke or two when I stopped to turn it on.
Tomorrow starts out week 4 which begins with the first UT2 piece and then has a couple of AT sessions. That’s when I will probably find out if what I have been calling a UT1 pace is really that or if I have been doing ATs all along.
Another change is that I have started using slides for the last couple of days for my daily wakeup rows. Tomorrow will be the first time that I use them for a full workout. I am not at all comfortable with them at rates below 20 spm, but I will be doing that or higher for the regular pieces. It will just be the warmup and cool down that will have lower rates. The real question will be how it feels when I try to go at the AT pace – I will be shooting for a pace of 2:02, over 4 seconds faster than my most recent 2k and over 2 seconds faster than my all time best 2k here at altitude. I am not very optimistic about this.
Bob S.
Third session, 3rd week, 2x15' UT1
Warmup: 15', 3' each @ 12/15/18/20/22, no high rate bursts. 3109m (2:24.7). 4’ rest.
1st piece: 15'@24spm. 3468m (2:09.7). Ave HR 143, ending @ 144. 6' rest.
2nd Piece: 15'@24spm. 3455m (2:10.2). Ave. HR 141, ending @ 147. 1' rest.
Cool down: 10' @ 12spm. 1834m (2:43.5). Ave. HR 110, ending @ 109.
Lost ground relative to first and second sessions of the week. However the second piece was screwed up because I forgot to turn the fan back on and I lost a stroke or two when I stopped to turn it on.
Tomorrow starts out week 4 which begins with the first UT2 piece and then has a couple of AT sessions. That’s when I will probably find out if what I have been calling a UT1 pace is really that or if I have been doing ATs all along.
Another change is that I have started using slides for the last couple of days for my daily wakeup rows. Tomorrow will be the first time that I use them for a full workout. I am not at all comfortable with them at rates below 20 spm, but I will be doing that or higher for the regular pieces. It will just be the warmup and cool down that will have lower rates. The real question will be how it feels when I try to go at the AT pace – I will be shooting for a pace of 2:02, over 4 seconds faster than my most recent 2k and over 2 seconds faster than my all time best 2k here at altitude. I am not very optimistic about this.
Bob S.
Monday Morning
8min WU 1768m
UT1 2 x 12min / max pace 1:54.5 / 22-24spm
Target:- 2 x 12min / avg pace 1:58.0 / 23spm / 2:30rest
Actual:- 12min / avg pace 1:57.9 / 23spm / 3054m
Actual:- 12min / avg pace 1:57.9 / 23spm / 3054m
Total session 7197m
Humid this morning. Did not wake up raring to go this morning, but session went ok. I guess these UT1 sessions are the "easy" sessions from here on.
8min WU 1768m
UT1 2 x 12min / max pace 1:54.5 / 22-24spm
Target:- 2 x 12min / avg pace 1:58.0 / 23spm / 2:30rest
Actual:- 12min / avg pace 1:57.9 / 23spm / 3054m
Actual:- 12min / avg pace 1:57.9 / 23spm / 3054m
Total session 7197m
Humid this morning. Did not wake up raring to go this morning, but session went ok. I guess these UT1 sessions are the "easy" sessions from here on.
Will Haskell, M50, lwt
I don't mind learning more about how to get the most out of this IP plan and admit that I haven't studied it too much. Its appeal was that the plan was laid out and I just needed to follow it.GeorgeD wrote:Anne if you dont mind me using this as an example but here is a case of not understanding the paces in the IP.Anne wrote:I have two questions to respond to...
George..yep, 2:10 is the recommendation for the AT level. I sure wish I was still doing a 2K in <8 minutes...(And I only did it twice!) but I am following the IP plan based on an 8:15 test. I think it was the stroke rate that was tough...Any suggestions???.
The paces for each band are based on percentages of 2k power for an ELITEathlete. Hence the 2:10 you talk about is not a recommendation for what you should 'try' to do but pace that would be at the upper end for an elite athlete to row at AND keep their HR under 85% HRR. I think that the only way any of us would be able to achieve the paces set out and keep within the parameters of the Plan would be to have seriously underperformed on our initial tests.
In the case of your AT session Anne if you are able to continue to train a 2:10 pace and stay close to being 'stressed' but 'comfortable' (yes a bit of a dichotomy) then maybe your band is to slow, however if your blowing out on these sessions then I would look at dropping the target paces to say 2:12/2:13 but also dropping the stroke rate to a max of 27spm and aiming for 26spm, working on technique and power production.
Just some thoughts
George
A couple clarifications--I opted for level 4 of the plan not level 5 (elite)
The HR bands have always provided question as I have a very large HR reserve, particularly for a 52 year old woman (50-resting 190-max) I have not had formal tests, but several doctors have said not to worry about it as I recover quickly. Going into the plan, I questioned whether to base training on HR bands or the recommended paces/SR. (I think it is back on page 1 or 2 of this thread)
Anyway, except for one workout, I just chose to go by the pace and SR.
My difficulty with the AT workout was regulating the stroke rate...I just jumped all over the place....who knows, it may have been because I couldn't find the beat in the music I was listening to. I get to do a 12'AT session today, so I can try again....might put on different music
I think the 2K test in a few weeks will be a far better indication of where I should be with the training.
Thanks George for the thoughts on improving...
Will, you and I are on the same schedule in moving through the workouts in Week 4, as I have an outdoor regatta next weekend. So, where is the ultra marathon?
Third session, 4th week, 40' UT2. First workout done on slides.
Warmup: 10', 2' each @ 12/15/18/20/22, no high rate bursts. 2123m (2:21.3). 5’ rest?
40’@20spm. 8980m (2:13.6). Ave. HR 152, ending @ 156. 1' rest?
8’ split pacing (in time/500m): 2:16.2/2:13.6/2:12.8/2:12.9/2:12.5.
The goal was 2:14.0 or under, which was achieved, but with heavy sweating. Is this UT2? I still don’t really know.
Cool down: 10' @ 12spm. 1831m (2:43.8). Ave. HR 120, ending @ 116.
This was supposed to be UT2, but almost from the start, my pulse was up over 150bpm, whereas it was staying in the 140s when I was doing the UT1 pieces in the last three weeks. The tension of doing it all on slides for the first time may have had something to do with it and I did have a problem with the fan. I had it too close to the slides and it got turned when the moving slide caught it by the corner. I had to get up and up and replace it so that it would be effective. That is why the first split is so far off. I was well up over 2:18 in the first minute or so and it took a long time to work it back down to the goal level of 2:14.
However, I think that the real reason for the high heart rate was dehydration. This is a rather arid area and we spent quite a while at a local outdoor music festival over the weekend. I was making an effort to drink plenty of water, but my weight was down this morning and I think that it was because I didn’t drink enough. It was just about a month ago when I had my first ambulance ride – getting hauled off to the ER for problems derived from not drinking enough water. It didn’t have anything to do with making weight or erging (?), but maybe I’ll report on it in a message to the forum one of these days.
Bob S.
Warmup: 10', 2' each @ 12/15/18/20/22, no high rate bursts. 2123m (2:21.3). 5’ rest?
40’@20spm. 8980m (2:13.6). Ave. HR 152, ending @ 156. 1' rest?
8’ split pacing (in time/500m): 2:16.2/2:13.6/2:12.8/2:12.9/2:12.5.
The goal was 2:14.0 or under, which was achieved, but with heavy sweating. Is this UT2? I still don’t really know.
Cool down: 10' @ 12spm. 1831m (2:43.8). Ave. HR 120, ending @ 116.
This was supposed to be UT2, but almost from the start, my pulse was up over 150bpm, whereas it was staying in the 140s when I was doing the UT1 pieces in the last three weeks. The tension of doing it all on slides for the first time may have had something to do with it and I did have a problem with the fan. I had it too close to the slides and it got turned when the moving slide caught it by the corner. I had to get up and up and replace it so that it would be effective. That is why the first split is so far off. I was well up over 2:18 in the first minute or so and it took a long time to work it back down to the goal level of 2:14.
However, I think that the real reason for the high heart rate was dehydration. This is a rather arid area and we spent quite a while at a local outdoor music festival over the weekend. I was making an effort to drink plenty of water, but my weight was down this morning and I think that it was because I didn’t drink enough. It was just about a month ago when I had my first ambulance ride – getting hauled off to the ER for problems derived from not drinking enough water. It didn’t have anything to do with making weight or erging (?), but maybe I’ll report on it in a message to the forum one of these days.
Bob S.
Tuesday morning: 12min WU - AT 12min / max pace 1:50 / 26-28spm
Target:- 12min / avg pace 1:52 / 27spm
Actual:- 12min / avg pace 1:51.9 / 27spm / 3217m
10min CD
Total Session: 3217m
Total WU/CD: 4879m
I think 1:52 pace is about right for the AT workout . I definitely have more left in the tank, so I might push it to 1:51 on the next AT workout.
Target:- 12min / avg pace 1:52 / 27spm
Actual:- 12min / avg pace 1:51.9 / 27spm / 3217m
10min CD
Total Session: 3217m
Total WU/CD: 4879m
I think 1:52 pace is about right for the AT workout . I definitely have more left in the tank, so I might push it to 1:51 on the next AT workout.
Will Haskell, M50, lwt
Will,
I'm one day behind you in the IP, and about 6 sec slow in training pace, which is roughly the difference in our 2k test paces. Does that mean anything?
UT1/2x12
2.04.0/138hr/21spm
2.03.9/146hr/21spm
It felt like class got let out early. Able to go about 3 sec/500 faster than during last week's longer UT1 sessions and stay w/in HR limit.
Tom
I'm one day behind you in the IP, and about 6 sec slow in training pace, which is roughly the difference in our 2k test paces. Does that mean anything?
UT1/2x12
2.04.0/138hr/21spm
2.03.9/146hr/21spm
It felt like class got let out early. Able to go about 3 sec/500 faster than during last week's longer UT1 sessions and stay w/in HR limit.
Tom
Hi Tom,TomR wrote:Will,
I'm one day behind you in the IP, and about 6 sec slow in training pace, which is roughly the difference in our 2k test paces. Does that mean anything?
UT1/2x12
2.04.0/138hr/21spm
2.03.9/146hr/21spm
It felt like class got let out early. Able to go about 3 sec/500 faster than during last week's longer UT1 sessions and stay w/in HR limit.
Tom
Not sure what it means... Looks like you had a great UT1 workout.
Will Haskell, M50, lwt
Wednesday Morning
8min WU 1790m
UT1 2 x 15min / max pace 1:54.5 / 22-24spm
Target:- 2 x 15min / avg pace 1:57.5 / 23spm / 3:00rest
Actual:- 15min / avg pace 1:57.3 / 23spm / 3837m / 3min R
Actual:- 15min / avg pace 1:57.0 / 23spm / 3846m / 3 min R
Total session 8992m
Felt strong this morning, hard to hold back.
8min WU 1790m
UT1 2 x 15min / max pace 1:54.5 / 22-24spm
Target:- 2 x 15min / avg pace 1:57.5 / 23spm / 3:00rest
Actual:- 15min / avg pace 1:57.3 / 23spm / 3837m / 3min R
Actual:- 15min / avg pace 1:57.0 / 23spm / 3846m / 3 min R
Total session 8992m
Felt strong this morning, hard to hold back.
Will Haskell, M50, lwt