Search found 110 matches

by Davidba
Thu Sep 14, 2023 1:49 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

Still plugging away. 30mins, 1.54.5, 23spm.
by Davidba
Wed Aug 16, 2023 9:26 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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
by Davidba
Tue Aug 15, 2023 6:34 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

10x1 minutes hard, 3 mins easy
1.32.6 av, 34 spm
Df 110-120
by Davidba
Mon Aug 14, 2023 9:10 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Sat Aug 12, 2023 5:03 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Wed Aug 09, 2023 9:25 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Mon Aug 07, 2023 8:57 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

30mins, c. 1.52.1/500, 24 spm
by Davidba
Wed Aug 02, 2023 9:06 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Wed Aug 02, 2023 9:05 pm
Forum: Free Spirits forum
Topic: August CTC: 100 - 500 - 100 pyramid r1'
Replies: 30
Views: 2649

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.
by Davidba
Tue Aug 01, 2023 9:50 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Sun Jul 30, 2023 8:25 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

10k , 2.00/500, 22spm
DF 120
heat made this feel harder than normal.
by Davidba
Sat Jul 29, 2023 6:19 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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.
by Davidba
Thu Jul 27, 2023 1:47 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

30 mins steady, 1.55.2, 22 spm
DF 125 or so
by Davidba
Thu Jul 27, 2023 1:46 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

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...
by Davidba
Tue Jul 25, 2023 1:12 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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
by Davidba
Tue Jul 25, 2023 1:09 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

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 ...
by Davidba
Sun Jul 23, 2023 11:43 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

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 ...
by Davidba
Sun Jul 23, 2023 11:13 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

30mins, 1.52.4, 24spm.
by Davidba
Sun Jul 23, 2023 11:13 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

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.
by Davidba
Sat Jul 22, 2023 8:15 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

As per PP thread. 10k, 1.55.1, 22spm.
by Davidba
Sat Jul 22, 2023 8:14 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

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.
by Davidba
Wed Jul 19, 2023 4:15 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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 🦾
by Davidba
Sat Jul 15, 2023 1:22 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

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 😫
by Davidba
Fri Jul 14, 2023 5:46 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376450

Re: what training have free spirits been doing today?

10k easy, 2.06.9/500, 18spm
by Davidba
Fri Jul 14, 2023 5:46 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458525

Re: The Pete Plan etc

10k easy, 2.06.9/500, 18spm