Search found 110 matches
- Thu Sep 14, 2023 1:49 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Still plugging away. 30mins, 1.54.5, 23spm.
- Wed Aug 16, 2023 9:26 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
10x500m,1 min rest/easy, 1.41.7, 29spm (pretty much even across all intervals). Not all out by any means but not easy either!
Df c. 110
Df c. 110
- Tue Aug 15, 2023 6:34 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
10x1 minutes hard, 3 mins easy
1.32.6 av, 34 spm
Df 110-120
1.32.6 av, 34 spm
Df 110-120
- Mon Aug 14, 2023 9:10 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Time crunched today so a short late session. 5k, 1.49.8, 25spm. Steady pacing, aiming for a faster than my usual 30min sessions.
- Sat Aug 12, 2023 5:03 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
10k, 1.55.4/22spm
1.57.4 for first 2k then pretty much bang on 1.55.0 dead or slightly below (23spm max). Df 122.
1.57.4 for first 2k then pretty much bang on 1.55.0 dead or slightly below (23spm max). Df 122.
- Wed Aug 09, 2023 9:25 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Gym tonight. 5x500m. Scaled down from usual pete plan session as I've had gaps recently with only 2 sessions last week and no real intensity recently save for that August challenge.
1.35.7 average, 31 spm. Last full session was 1.36.8 a number of weeks ago.
1.35.7 average, 31 spm. Last full session was 1.36.8 a number of weeks ago.
- Mon Aug 07, 2023 8:57 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
30mins, c. 1.52.1/500, 24 spm
- Wed Aug 02, 2023 9:06 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Was supposed to do more base work tonight but started late and thought I'd dip my toe into this. First time trying something as hard as this. 7.53.8 minutes. I'll maybe give it a go again. Definite weakpoint of mine at the min is lactate tolerance. Kept a low drag factor as I was weary of my back.
- Wed Aug 02, 2023 9:05 pm
- Forum: Free Spirits forum
- Topic: August CTC: 100 - 500 - 100 pyramid r1'
- Replies: 30
- Views: 2768
Re: August CTC: 100 - 500 - 100 pyramid r1'
Was supposed to do more base work tonight but started late and thought I'd dip my toe into this. First time trying something as hard as this. 7.53.8 minutes. I'll maybe give it a go again. Definite weakpoint of mine at the min is lactate tolerance. Kept a low drag factor as I was weary of my back.
- Tue Aug 01, 2023 9:50 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
30mins, 1.53.9, 24spm. First session using a seat pad. Undecided on it! A few steady rows this week if I can as away Fri to Monday.
- Sun Jul 30, 2023 8:25 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
10k , 2.00/500, 22spm
DF 120
heat made this feel harder than normal.
DF 120
heat made this feel harder than normal.
- Sat Jul 29, 2023 6:19 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Time crunched tonight so trying to make 30mins more interesting.
30 mins, 1.54.5, 23 spm
Completed workout as 5 mins 2.00, then 3x5 mins c. 1.48/1.49 or so, 1 min easy between.
Remainder of 30 mins at less than average to that point.
Changed my handle u bolt too.
30 mins, 1.54.5, 23 spm
Completed workout as 5 mins 2.00, then 3x5 mins c. 1.48/1.49 or so, 1 min easy between.
Remainder of 30 mins at less than average to that point.
Changed my handle u bolt too.
- Thu Jul 27, 2023 1:47 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
30 mins steady, 1.55.2, 22 spm
DF 125 or so
DF 125 or so
- Thu Jul 27, 2023 1:46 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
Well done on a 0.5S improvement. After a week off Pete recommends backing off 1S/500m on the target so this is effectively a 1.5S improvement! Looks like you may need to go to 30SPM on the next cycle! Thanks Iain. I'm think im lacking a little oomph since my injury/damage last Yr but I'll keep plug...
- Tue Jul 25, 2023 1:12 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
As per PP thread.
4x1k, 1.40.5/500 av, 29spm
1) 1.40.8, 29spm
2) 1.40.5, 29spm
3) 1.40.6, 29spm
4) 1.40.3, 30spm
Df 120
4x1k, 1.40.5/500 av, 29spm
1) 1.40.8, 29spm
2) 1.40.5, 29spm
3) 1.40.6, 29spm
4) 1.40.3, 30spm
Df 120
- Tue Jul 25, 2023 1:09 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
Pete plan, rotation 3, week 3 Back into week 3, having missed last week completely. Happy enough to make a little improvement. 4x1k, 1.40.5/500 av, 29spm 1) 1.40.8, 29spm 2) 1.40.5, 29spm 3) 1.40.6, 29spm 4) 1.40.3, 30spm Df 120 For reference, rotation 2 was as follows: 4x1k: 1.41.0 average (1.41.8 ...
- Sun Jul 23, 2023 11:43 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
Very good sessions after a layoff David. =D> 4x2k for me today one of my nemesis sessions & so it proved today!! :shock: Wup - 2k Time dist spm HR split Prev 07:57.9 2000 28 156 01:59.4 - (1.59.8) 07:57.7 2000 28 160 01:59.4 - (1.59.4) 07:57.5 2000 28 161 01:59.3 - (1.58.9) 07:56.0 2000 29 162 ...
- Sun Jul 23, 2023 11:13 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
30mins, 1.52.4, 24spm.
- Sun Jul 23, 2023 11:13 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
30 mins, 1.52.4/500, 24spm. Just noticed today that my c2 date was four days behind. Couple of weeks since I did this exact session. Felt a bit harder today with the layoff and last night's 10k.
- Sat Jul 22, 2023 8:15 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
As per PP thread. 10k, 1.55.1, 22spm.
- Sat Jul 22, 2023 8:14 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
First session back after sickness and a few days away.
10k, 1.55.1, 22 spm. Df around 125. Feeling good. I left the Pete Plan at the end of week 2, rotation 3. I'll aim for another steady session tomorrow and see how it goes at the start of the week.
10k, 1.55.1, 22 spm. Df around 125. Feeling good. I left the Pete Plan at the end of week 2, rotation 3. I'll aim for another steady session tomorrow and see how it goes at the start of the week.
- Wed Jul 19, 2023 4:15 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Sickness is gone and I'm away for a few days with no erg-so it's an enforced rest! I'll be back
- Sat Jul 15, 2023 1:22 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
Sickness today (has been in the house) so that will be all she wrote for a day or two
- Fri Jul 14, 2023 5:46 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 384003
Re: what training have free spirits been doing today?
10k easy, 2.06.9/500, 18spm
- Fri Jul 14, 2023 5:46 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468336
Re: The Pete Plan etc
10k easy, 2.06.9/500, 18spm