Sorry - that would have been helpful: 2:20 ish, no focus on rate but I tend to fall in to 23-25 spm.
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- Mon Feb 19, 2024 12:37 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
- Mon Feb 19, 2024 9:36 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
This may help Iain: Today's session was a hard pace HM (if not for an IT failure 2/3 of the way through, a PB may have been on the cards) ReactNative-snapshot-image524923254731027257.jpg Not remotely comfortable, but not much HR drift so about right for a hard pace for me. Within 2 minutes, HR trace...
- Sun Feb 18, 2024 3:02 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Hi Iain, similar to Spider - I'll look for my HR to trend back towards either aerobic or threshold range (depending on the length of break) but really looking for aerobic on the cool down (so within 5-10 minutes of the end of the main session). I'm definitely not as sensible as Spider though in reco...
- Fri Feb 16, 2024 10:36 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Really pleased to have reached the end of this week of 500m sessions, finishing with 2 minute at 2k pace, 2 minutes active recovery:
Felt horrible, but slivers of improvement throughout. But under 2k in general (except for the penultimate rep....).
Felt horrible, but slivers of improvement throughout. But under 2k in general (except for the penultimate rep....).
- Fri Feb 16, 2024 10:27 am
- Forum: Free Spirits forum
- Topic: Free Spirits CTC Participation and Leaderboard
- Replies: 709
- Views: 121273
Re: Free Spirits CTC Participation and Leaderboard
Well done Rob
- Thu Feb 15, 2024 5:44 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Looks a good engine builder Spider
Meanwhile, still labouring through the 500m training sessions:
It seems I always catch myself out in that there's no rest between the reps, but I pause anyway.....
By the stats, HR getting more controlled.
Meanwhile, still labouring through the 500m training sessions:
It seems I always catch myself out in that there's no rest between the reps, but I pause anyway.....
By the stats, HR getting more controlled.
- Wed Feb 14, 2024 2:49 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Keeping me honest: 20240214_092226~2.jpg Hit spm?: [-X Hit pace target?: [-X #-o :lol: :lol: :lol: :lol: Today, couldn't hit the start of each rep and then had to deal with a sudden rush to the head (rating way too high) and then under rating/doing power strokes to balance the books. Still learning ...
- Wed Feb 14, 2024 2:41 pm
- Forum: Free Spirits forum
- Topic: Carole Mc Memorial Row
- Replies: 14
- Views: 538
Re: Carole Mc Memorial Row
Well done everyone - not quite full pace for me but glad to have managed it this morning ahead of my normal session.
- Tue Feb 13, 2024 10:33 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Easier session today given the sprints yesterday and tomorrow. Made easier by watching "the outfit":
20spm, holding pace at 2:03 ish.
20spm, holding pace at 2:03 ish.
- Mon Feb 12, 2024 9:42 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
No power, questionable control
I shall file this under "technique needs improvement"
I shall file this under "technique needs improvement"
- Sun Feb 11, 2024 4:12 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Just had a quick look - so much power and control!
- Fri Feb 09, 2024 10:25 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468042
Re: The Pete Plan etc
Nice work Felton - your future self may rue your sprinty finish
- Wed Feb 07, 2024 9:44 am
- Forum: Free Spirits forum
- Topic: Millionaires club - 2023/2024 season
- Replies: 103
- Views: 15006
Re: Millionaires club - 2023/2024 season
Thanks Peter - much appreciated
- Wed Feb 07, 2024 9:43 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Nice session Jon - can see how that would keep the mind occupied =D> IMG_20240207_093337.jpg IMG_20240207_093322.jpg I can totally see the value in the session, but as with last time through I'm finding the pace targets hard. Pushed perhaps a little too much on the first rep which left me a little o...
- Tue Feb 06, 2024 11:15 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
1500m with 60s rest is harsh - hope you're not too rough Spider.
Definitely veered into a max effort in the 5 and 3 minute reps. My HR max is looking like it will be tested - This week has bite.
Definitely veered into a max effort in the 5 and 3 minute reps. My HR max is looking like it will be tested - This week has bite.
- Mon Feb 05, 2024 12:39 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Having said I don't like 18spm....
Running a little hotter than last time through, but it fitted well into the purpose.
Running a little hotter than last time through, but it fitted well into the purpose.
- Sun Feb 04, 2024 4:50 pm
- Forum: Free Spirits forum
- Topic: January Revolutions Challenge - 2024
- Replies: 12
- Views: 1107
Re: January Revolutions Challenge - 2024
Absolutely astonishing total Mike.
- Sun Feb 04, 2024 9:06 am
- Forum: Free Spirits forum
- Topic: February CTC: Sprint Sandwich
- Replies: 38
- Views: 1684
Re: February CTC: Sprint Sandwich
Looks like it will be a popular challenge by the number of entries already - boat 1 afloat!
- Thu Feb 01, 2024 11:14 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Nice controlled session Spider - though rating at 18spm would not be my choice!
Quite enjoyed this one - 20spm and just (for me) fast enough to keep focus.
Quite enjoyed this one - 20spm and just (for me) fast enough to keep focus.
- Wed Jan 31, 2024 9:41 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Nice negative split Spider.
In similar fashion, I did a 40min push pace: Felt tough from the off so I can chalk this one down to a good experience of rowing hard when I really didn't want to do a full session.
In similar fashion, I did a 40min push pace: Felt tough from the off so I can chalk this one down to a good experience of rowing hard when I really didn't want to do a full session.
- Tue Jan 30, 2024 9:26 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
(Oh, and 1:58 would seem VERY fast as a target pace to me right now! Well done Ian) After your run of HMs, I doubt very much if I could muster any kind of performance!!! Today's event: IMG_20240130_091837.jpg IMG_20240130_091816.jpg Slightly better than last time for similar effort, so happy with t...
- Mon Jan 29, 2024 2:30 pm
- Forum: Training Challenges
- Topic: Crazy Bear Challenge
- Replies: 205
- Views: 111760
Re: Crazy Bear Challenge
My only 100km was done at 2:24. I recall I had no toilet breaks but a few fuel and hydration stops. This sounds very familiar - I bulked at 78k once and just promised myself I wouldn't stop on my successful go (even with a rather impressive blister on the palm of my hand). The wife gave me a motiva...
- Mon Jan 29, 2024 9:44 am
- Forum: Free Spirits forum
- Topic: New ctc site
- Replies: 57
- Views: 2641
Re: New ctc site
Thanks for the update Peter
- Mon Jan 29, 2024 9:29 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9273
- Views: 383758
Re: what training have free spirits been doing today?
Sprints
First time back is inevitably a yard stick for underlying ability so well done Spider.
For me: Nice one to actually play mind games - is 8 mins actually a long time? Is 1:58 target pace actually fast
First time back is inevitably a yard stick for underlying ability so well done Spider.
For me: Nice one to actually play mind games - is 8 mins actually a long time? Is 1:58 target pace actually fast
- Sun Jan 28, 2024 3:59 pm
- Forum: Free Spirits forum
- Topic: January ctc - 6x250m / 1‘r / 20spm / slowest to count
- Replies: 32
- Views: 3625
Re: January ctc - 6x250m / 1‘r / 20spm / slowest to count
I'll nudge Peter so we don't drop off the new CTC site.