Search found 1046 matches

by spidermac
Fri Apr 12, 2024 10:37 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Well done Mat on redoing a failed wout - always causes a bit of apprehension! =D> Ian - nice splits at those spm. =D> Wanted to do something a bit longer & harder so a modified EM wout I have done in the past: 4x15minR2min with each round split as 5/4/3/2/1 at increasing spm. ( EM does 3 rounds ...
by spidermac
Wed Apr 10, 2024 11:39 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8227
Views: 463115

Re: The Pete Plan etc

Great wouts in the same session - beast mode Iain!! Well done. =D> =D> May have a go at the CTC before my trip to iceland on Monday. #-o Sticking to my resolution to do more hi intensity wouts today was the dreaded 5x750R3.30 :shock: Checking training log this was usually 3-4sec/500m slower than the...
by spidermac
Tue Apr 09, 2024 9:43 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Echo Ians post metres galore Iain!!! Bit of a easier one today 2x20minsR60s Wup - 1k 10:00.0 2181 18 128 02:17.5 10:00.0 2222 20 136 02:15.0 R60s 10:00.0 2223 20 138 02:14.9 10:00.0 2272 22 144 02:12.0 40:00.0 8896 20 136 02:14.8 CD - 1k Felt OK on this splits passable. RHR was quite low to start - ...
by spidermac
Sun Apr 07, 2024 11:51 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8227
Views: 463115

Re: The Pete Plan etc

Well controlled Iain & nice last sprint!! =D> Having failed on this session earlier this week gave me a kick up the backside to man up & have another go! :shock: Wup - 2k Time dist spm HR split 06:10.7 1500 26 156 02:03.5 06:09.6 1500 26 158 02:03.2 06:08.9 1500 26 159 02:02.9 06:07.9 1500 2...
by spidermac
Thu Apr 04, 2024 10:14 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Echo Mats comment - very nice increase in speed Ian. Started a 5x1500 but stopped 1/2 way thro R1 - not a good idea to do ivals day after my weekly Meds injection. Salvaged something with a 30minR20 WUp - 2k Time dist spm HR split 06:00.0 1333 20 138 02:15.0 06:00.0 1334 20 137 02:14.9 06:00.0 1334 ...
by spidermac
Tue Apr 02, 2024 1:49 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Wanted to do a bit more distance today - EM classic 4x10minR30s just enuff time to gulp down some water!! Wup - 1k Time dist spm HR split 10:00.0 2256 20 143 02:12.9 - 10min@20spm 10:00.0 2300 21 153 02:10.4 - 5min ea : 20/22spm 10:00.0 2348 22 157 02:07.7 - 10min @22spm 10:00.0 2331 22 159 02:08.7 ...
by spidermac
Sun Mar 31, 2024 10:06 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8227
Views: 463115

Re: The Pete Plan etc

Crankin out the metres as always Iain!! =D> Have another ski trip in a few weeks but wanted to keep a wee bit of rowing going. First 8x500 since last August - target was to finnish. Wup - 2k Time dist spm HR split 01:55.8 500 30 151 01:55.8 01:55.5 500 30 152 01:55.5 01:55.3 500 30 154 01:55.3 01:55...
by spidermac
Sat Mar 30, 2024 12:54 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

First erg in a month as was on usual ski touring trip in Norway. 30minR20 as have quite a few sessions to compare. Wup - 1k Time dist spm HR split 06:00.0 1334 20 132 02:14.9 06:00.0 1334 20 137 02:14.9 06:00.0 1333 20 142 02:15.0 06:00.0 1334 20 143 02:14.9 06:00.0 1334 20 145 02:14.9 30:00.0 6666 ...
by spidermac
Sun Feb 25, 2024 10:09 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Another mega mileage week Ian! ^O^ ^O^ Bad luck Iain maybe go a bit slower on the 200`s & empty the tank on last 1500m. Managed to tweak my back last thursday :( at 18spm pulling too hard & not concentrating!!! Doh. Still a bit tender so thought try it out on a 30minR20 - Wup - 1k Time Dist ...
by spidermac
Tue Feb 20, 2024 9:51 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

A 30minR20 - probably should have done this yesterday after climbing! Wup - 1k Time Dist spm HR split 06:00.0 1333 20 125 02:15.0 06:00.0 1334 20 128 02:14.9 06:00.0 1334 20 133 02:14.9 06:00.0 1334 20 136 02:14.9 06:00.0 1334 20 140 02:14.9 30:00.0 6666 20 132 02:15.0 CD -1k 2.24.8/18spm/121HR ( FY...
by spidermac
Mon Feb 19, 2024 4:05 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

First double training session in a long while. am - climbing training (2.5hrs) pm - 3x10minR30s at various spm courtesy of EM wup - 1k Time dist spm HR split 05:00.0 1120 20 133 02:13.9 05:00.0 1165 22 142 02:08.7 05:00.0 1184 22 150 02:06.6 05:00.0 1214 24 155 02:03.5 03:00.0 679 20 150 02:12.5 03:...
by spidermac
Sun Feb 18, 2024 12:32 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Hi Iain great to see u back. I am in a similar situation to yourself chasing lost fitness due to various ailments. Re recovery HR do u mean post wout or during interval sessions? I do usually monitor it on PP intervals & find if MY HR doesn`t come down below 120 ( approx 70%MHR) I am probably go...
by spidermac
Sat Feb 17, 2024 10:55 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Nice +ve splitting Ian! Looks tuff. Intention was a countdown 8...1minR60s starting at 20spm & increasing 2spm each round. Wup - 2k Time dist spm HR split 08:00.0 1819 20 136 02:11.9 07:00.0 1643 22 145 02:07.8 06:00.0 1438 24 150 02:05.1 05:00.0 1222 26 154 02:02.7 - HD on 28spm - coughing &...
by spidermac
Thu Feb 15, 2024 12:05 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Turning into a sprint monster Ian! :D Legs a bit tired from skiing yesterday so went for mileage rather than speed!!! 3x15minR60s at various spm. Wup - 1k Time Dist spm HR split 05:00.0 1107 18 122 02:15.5 10:00.0 2246 20 131 02:13.5 R60s 15:00.0 3397 20 138 02:12.4 R60s 10:00.0 2303 20 145 02:10.2 ...
by spidermac
Sun Feb 11, 2024 11:09 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Failed on a 8x500 wout yesterday in R5 - lungs still not ready for a sprint session!!! :evil: Today get some metres in the bank - 12x5mins @ 20spm with every 5th min @24spm Wup -1k Time Dist spm HR split 05:00.0 1122 21 135 02:13.6 05:00.0 1125 21 142 02:13.3 05:00.0 1127 21 146 02:13.0 05:00.0 1129...
by spidermac
Thu Feb 08, 2024 10:29 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

0 degrees in the conservatory - brrr! :shock: Decided to give JonT`s wout a go - 30min broken into 3x 4/3/2/1mins Wup - 1k Time Dist spm HR split 04:00.0 894 18 138 02:14.2 03:00.0 683 20 142 02:11.7 02:00.0 463 22 143 02:09.5 01:00.0 238 24 145 02:06.0 04:00.0 914 20 145 02:11.2 03:00.0 701 22 147 ...
by spidermac
Tue Feb 06, 2024 4:50 pm
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1142
Views: 118074

Re: Injuries.....:(

Hi plummy also just picked up on this as I don`t read this thread very often. Very sorry to hear of your health woes & sympathise with trying to get a correct diagnosis - not easy! Being a keen exerciser for a long time I am sure its very frustrating being so incapacitated. went thro a similar t...
by spidermac
Tue Feb 06, 2024 10:49 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Good pace at that spm Ian. Today started on a 10x1500mR60s session. Wup - 1k Time dist spm HR split 06:26.5 1500 24 141 02:08.8 06:25.4 1500 24 146 02:08.4 06:24.1 1500 24 149 02:08.0 06:23.0 1500 24 151 02:07.6 06:21.7 1500 24 152 02:07.2 06:19.3 1500 24 152 02:06.4 38:20.0 9000 23 148 02:07.7 CD -...
by spidermac
Sat Feb 03, 2024 10:44 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Fast pace at that HR & spm Ian. =D> As expected vaccine on thurs laid knocked me for 6 yesterday - felt wee bit better today so thought do something - no heroics. Wup - 1k Time Dist spm HR split 06:00.0 1333 20 130 02:15.0 06:00.0 1334 20 134 02:14.9 06:00.0 1334 20 137 02:14.9 06:00.0 1334 20 1...
by spidermac
Thu Feb 01, 2024 10:34 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Well done Ian stuck to the task even tho u weren`t feelin the love! =D> Getting a shingles jab later today so thought I better make todays session count! 60min split into 5min rounds of 18/20/22/spm one of my least hated sessions for 60mins :lol: Wup - 1k Time Dist spm HR split 05:00.0 1107 18 126 0...
by spidermac
Tue Jan 30, 2024 10:44 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Nice HR Ian - looks like you went off a bit harder in the first 3x5mins. =D> Quads feeling day of skiing on icy pistes yesterday - but thought abit of rowing might loosen them up ! :lol: 30min done as countdown Wup - 1k Time dist spm HR split 10:00.0 2222 18 132 02:15.0 08:00.0 1810 20 140 02:12.5 0...
by spidermac
Sun Jan 28, 2024 11:04 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Time for my first sprint session in 6 weeks - gulp. :shock: Wup - 2k Time dist spm HR split 01:00.0 248 26 141 02:00.9 01:00.0 251 26 145 01:59.5 01:00.0 257 28 147 01:56.7 01:00.0 259 29 148 01:55.8 - missed spm target. :evil: 01:00.0 265 30 152 01:53.2 01:00.0 267 30 149 01:52.3 01:00.0 270 32 155...
by spidermac
Thu Jan 25, 2024 10:24 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Cheers JonT keep at it better to tick ver than have big breaks ( speaking from experience!). Keeping on trying to bild base fitness a 2x20minR60s session today. Wup - 1k Time dist spm HR split 10:00.0 2225 18 134 02:14.8 10:00.0 2277 20 142 02:11.7 Rest 60s 10:00.0 2300 20 148 02:10.4 10:00.0 2336 2...
by spidermac
Wed Jan 24, 2024 11:03 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

What happened to 30spm Ian? :lol: Looks pretty consistent pace to me - hard to keep steady pace on 30sec ivals as one bad/missed stroke has a big influence on average pace. =D> =D> =D> Wanted to do something a bit longer but thought a steady 60min @R20 might tempt the HD`s so did a modified EM wout:...
by spidermac
Sun Jan 21, 2024 11:23 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9246
Views: 379437

Re: what training have free spirits been doing today?

Still churning out the impressive HM`s Ian well done. =D> =D> Good to see so many folk posting here. Wanted to push a bit harder today so CD wout increasing spm every round but gave myself a bit of a biscuit - 90s rest between rounds. :D Wup - 1k Time dist spm HR split 12:00.0 2699 18 142 02:13.3 10...