The Road to Boston 2007

mpukita · Post by **mpukita** » September 6th, 2006, 12:06 am

You could also talk to Eddie Fletcher ...

whaskell · Post by **whaskell** » September 6th, 2006, 5:31 am

Tuesday:- IP 2 x 20min / max pace 1:54.5 / 22-24spm

Target:- 2 x 20min / avg pace 1:54.5 / 23spm / 5:00rest

Actual:- 20min / avg pace 1:54.2 / 24spm / 5254m
Actual:- 20min / avg pace 1:54.1 / 23spm / 5257m

Total session 12780m

I did this before getting a better understanding of the program. Next time I will back off the pace a bit, which will be good because I was beginning to wonder how I would be able to keep up the workouts without getting tired out. Day off on Wednesday, then UT2 54 min session on Thursday.

GeorgeD · Post by **GeorgeD** » September 6th, 2006, 5:41 am

whaskell wrote:Tuesday:- IP 2 x 20min / max pace 1:54.5 / 22-24spm

Target:- 2 x 20min / avg pace 1:54.5 / 23spm / 5:00rest

Actual:- 20min / avg pace 1:54.2 / 24spm / 5254m
Actual:- 20min / avg pace 1:54.1 / 23spm / 5257m

Total session 12780m

I did this before getting a better understanding of the program. Next time I will back off the pace a bit, which will be good because I was beginning to wonder how I would be able to keep up the workouts without getting tired out. Day off on Wednesday, then UT2 54 min session on Thursday.

Nice work Will a good positive session. Play the intensity game by feel to a certain extent but be cognisant of your HR as well. Just as there is a danger in training 'to hard' we can also talk ourselves into taking it to easy

with some really logical 'inner discussions' - the HR levels are not just 'max' but 'min' as well (tho we dont usually have a problem with them being to low), as to stimulate improvement requires change and stress as the body is very adaptive and soon settles into a pattern that can stifle improvement.

IMHO George

Anne · Post by **Anne** » September 6th, 2006, 7:12 pm

Wednesday:-UT1 3 x 15min / max pace 2:17 / 22-24spm

Target:- 3x 15min / avg pace 2:17 / 24spm / 4:00rest

Actual:- 15min / avg pace 2:16.7 / 24spm / 3290m
Actual:- 15min / avg pace 2:15.5 / 24spm / 3295m
Actual: 15min / avg pace 2:16.5 /24spm / 3296

Total session 9882m (2:16.6)

Impressions: HR higher than the plan, but able to talk (sweaty though) I was also tired from playing (walking) 18 holes of golf earlier in the day. My golf was better than the erg today!

Anne

Bob S. · Post by **Bob S.** » September 6th, 2006, 8:55 pm

IP progress - 2nd wk, 2nd session. This one called for 2X12'UT1. Shot for sub 2:10 pace as on Monday.

Warmup: 10' 2' ea.@12/15/18/20/22 with 4x10 stroke bursts (30-35 spm) in the middle of the each of the last 2' bits. 2125m (2:21.1). HR 109-135. 5' rest

1st piece: 12' @ 24spm. 2773m (2:09.8). HR 138-145. 6' rest
2nd piece: 12' @ 24spm. 2780m (2:09.4). HR 133-147. 3' rest

Cool down: 10' 2' each at 22/20/18/15/12. 2064m (2:25.3). HR 133-118.

Average pace in the Monday 2x10' 2:09.5.
Average pace in Today's 2x12' 2:09.6.

It seems to be fairly consistent. Friday is one 20'UT1 piece, so I'll see how that goes.

Bob S.

TomR · Post by **TomR** » September 6th, 2006, 9:16 pm

UT2/48'

did it in two 24' pieces w/ 1.5' rest.

2.14.1/18 spm/123 HR
2.13.7/18 spm/129 HR

Took two days off, but neither was restful (10 hours of driving yesterday). I felt punk, and my resting HR was elevated. Did the session, and it went fine.

Tom

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 3:48 am

TomR wrote:UT2/48'

did it in two 24' pieces w/ 1.5' rest.

2.14.1/18 spm/123 HR
2.13.7/18 spm/129 HR

Took two days off, but neither was restful (10 hours of driving yesterday). I felt punk, and my resting HR was elevated. Did the session, and it went fine.

Tom

Ten hours is a lot of driving Tom and no fun, well done for getting on the erg today and negative splitting the session

George

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 4:41 am

Thursday evening:- IP 2 x 20min / max pace 1:50 / 22-24spm

Target:- 2 x 20min / avg pace <1:52 / 23spm / 4:00rest

Actual:- 20min / avg pace 1:51.5 / 23spm / 5381m
Actual:- 20min / avg pace 1:51.3 / 23spm / 5390m

Total session 13171m

Impressions:- did not really know what to expect as I am fighting a bug that has infiltrated the rest of the family for weeks, but felt ok during and immediately after (not to flash now but day off tomorrow). Mucked around with the pace with some 1:50's in there for a minute or 2 at a time but looked to keep the rate even. Looking forward to the AT in a couple of weeks

George

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 5:11 am

Hey Bob just watched your interview on google video and so its even nicer to be able to put a face to the posts

George

whaskell · Post by **whaskell** » September 7th, 2006, 6:07 am

Thursday morning: 5min WU - IP 54min / max pace 2:00 / 20-22spm

Target:- 54min / avg pace 2:01 / 21spm

Actual:- 54min / avg pace 2:00.7 / 21spm / 13420m

This session felt about right. Felt quite a bit different than trying to hold 2:00 pace at 20 spm - much more relaxed. Good workout.

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 3:09 pm

Great to hear Will, those sort of feelings make coming back a whole lot easier

TomR · Post by **TomR** » September 7th, 2006, 6:08 pm

Several folks following the IP in prep for the British Indoor championships are saying they are fatigued. (You can check out the thread on the UK site.) Men experiencing problems, not women.

Tom

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 6:28 pm

TomR wrote:Several folks following the IP in prep for the British Indoor championships are saying they are fatigued. (You can check out the thread on the UK site.) Men experiencing problems, not women.

Tom

Tom I would guess (as I have not read) that an issue is the men looking to 'hit' the max pace for each band and each session which as we know can be demanding. I will go have a look and see, but I am quite happy going 2 secs per 500 slower and still feel I am working hard enough.

George

TomR · Post by **TomR** » September 7th, 2006, 8:24 pm

UT1/2x20'/ 7'rest

2.04.8/142HR/21 spm
2.04.9/148HR/21 spm

I made a couple of adjustments to the session because I spent about 1.5 hours working in the woods and returned a bit worn.

I dropped the pace by approx 1sec/500 from what I would have tried, if fresh. I also focused on doing the session at 21 spm, not 22 spm as in the previous UT1.

I also extended the rest from 5' to 7'.

Things worked out well. HR at the end was 2 bpm over my "cap," but I was damned if I going to slow down w/ 2 minutes to go. I also managed to do get a 4k time for the CTC, nothing special, but an entry.

Tom

A question: At the end of the first interval, the monitor read 2.04.9, but in memory it was 2.04.8. Second interval was 2.05 at the end, but 2.04.9 in memory. Is the instantaneous readout more accurate that he readout in memory , or vice versa? Not that it's a big deal.

GeorgeD · Post by **GeorgeD** » September 7th, 2006, 9:24 pm

Smart training Tom I guess that is what we were talking about the other day on the thread of adapting sessions to real life.

Do you think that dropping the pace by 1sec if you were also dropping the rate. It raises the question of how rate interacts with pace (watts) to determine intensity.

With regard to the monitor read out I have come across the same situation myself a few times so now I just use the 'recall' feature for my records and write what is in memory - not a big deal as you said.

George