what training have free spirits been doing today?

[strider77]

Brilliant stuff Den =D>

This will be very useful in the upcoming.....World Erg Challenge, 15th March to 15th April

Please make sure you join up -see Stan's new thread

viewtopic.php?f=1&t=2627

Keep it up

[Den-J]

Day 7 of the at least 31 hours in march attempt
1:20:01 18821m
Total
9:26:46.4 131202m
And that is the most I have ever done in 7 days
I entered the challenge when it was announced last week so I'm in and if I'm still capable at the end of March I may just extend the long rows for another 15 days ...If I can grow some new skin on my bum that is

[millie]

Very, very impressive Den
Hope you've got a good seat pad
Keep it going!!

[Den-J]

Day 8 of the at least 31 hours in March attempt
1:31:06.2 21114m
Total
10:57:52.6 152316m
and a seasons best hm by 67 seconds
Thanks for the encouragement folks the hardest bit at the moment is walking upstairs and getting on the erg I feel sore and tired but once I start its ok

[Shang-Chi]

Can't train regularly at this time, so there's an inconsistency in my training rate. But I think I did rather well today. Got a better 2K even though I kind of fail on the 2. attempt. I managed to do a third attempt in pace 1:45.9 after 9.2K mixed row.

_5:00.0 1000m 24spm HR114 @2:30.0 Cal/hr_656 Watt104 WU

4:22.8 1294m 30spm HR160 @1:41.5 Cal/hr1450 Watt334 2nd attempt

20:00.6 4900m 25spm HR151 @2:02.5 Cal/hr_955 Watt190 Just row

_7:03.8 2000m 29spm HR169 @1:45.9 Cal/hr1312 Watt294 3rd. attempt

10:00.0 2138m 24spm HR136 @2:20.3 Cal/hr_736 Watt127 CD

[Den-J]

Day 9 of the at least 31 hours in March attempt
Not a good one today I tried for a long one cos sat is the best day for me usually and had to handle down after 1h 40 not what i was hoping for I will see how it goes tomorrow and may ease down a bit for a few days or take a rest day

1:40:14.8 23153m
total
12:38:07.4 175469m

[Shang-Chi]

That's a pretty good pace all over, Den-J (2:09.6) =D> =D> =D>

[jainser]

Hit a personal target today and did 5 miles (8054m) in 30 minutes. Was very hard, a lot harder than it used to be but I did it so I can do it again!

[Den-J]

Day 10 of the at least 31 hours in March attempt
1:05:37.4 15510m
Total
13:43:44.8 190979m

Yes m8 I'm suprised at the pace in jan I did 346k @2:13.9 Feb was 404k @ 2:11.9 and i'm under 2:10 pace so far this month I guess all those meters are having an effect

[Den-J]

Day 11 of the at least 31 hours in March attempt
1:00:6.5 14125m
total
14:43:51.3 205104m

[Shang-Chi]

Feeling very weak at the moment and have very little motivation Did this today:

10:00.0 2061m 22spm @2:25.5 Cal/hr_690 Watt113 WU

_5:05.6 1504m 29spm @1:41.5 Cal/hr1448 Watt334 Test

22:20.1 5537m 26spm @2:01.0 Cal/hr_979 Watt198 Just row

21:50.2 5505m 27spm @1:59.0 Cal/hr1014 Watt208 Just row

In all 14,607 meters

[Gary Dakin]

Don't normally post anything here, but thought might be worth posting a leg day weights session for a change.

Leg Press machine (one with a platform to push diagonally upwards on with the plates added on each side):
10 reps x 150kg
9 x 200kg
8 x 250kg
7 x 300kg
6 x 350kg
5 x 400kg
4 x 440kg
3 x 480kg
2 x 520kg

Seated Leg curls ( for hamstrings)
50 x 25kg
40 x30kg
30 x 35kg
20 x 40kg
10 x 45kg
10 x 50kg

Seated leg extensions ( quads )
10 x 40kg, 50kg, ,60kg, 70kg, 80kg (5 sets)

1 set 200 reps for adductors 35kg
1 set 200 reps for abductors 35kg

low rate row (R20) for 10 mins to loosen legs up at 2 min pace.

I would previously have done squats (several sets up to 190kg) at the start of this, but I am not allowed to do these any more, so I don't worry.
When I have more time I will extend the row at the end.

There you go then

G

[Wolfmiester]

Jasus Gary!!
When I infrequently visit the gym I struggle with 3x15 5kg leg curls and 3x15 15kg leg extensions.
That lot is amazing.

[plummy]

Joined a row on row pro tonight just for a change of scenery as the row was something I've not tried before. It was a 45 minute pyramid rowing 5 minutes at 26, 24, 22, 20, 18, 20, 22, 24, 26 SPM. Finished on 10881m and had a decent tussle with a couple of fellas to make it interesting throughout.

[Shang-Chi]

Today was the day to do the WAARC - March 2013 - 2km and improving the CS. Managed to do that with 9.9 seconds!

_5:00.0 1251m 28spm HR138 @1:59.9 Cal/hr_998 Watt203 WU

_6:38.5 2000m 29spm HR164 @1:39.6 Cal/hr1518 Watt354 SB

19:59.6 5101m 26spm HR157 @1:57.5 Cal/hr1040 Watt215 Just row.

_8:55.7 2000m 24spm HR133 @2:13.9 Cal/hr_801 Watt146 CD

[Mike Channin]

Well done, Mikkel!!!! Great result.

[Gregor Andrews]

Nicely done on the SB Mikkel

This week I've been trying to use the 16kg kettlebell I bought last week, so I managed to do 3 x a circuit for the 3rd time in a week. Thankfully I'm slowly improving, hopefully this will help me get back into rowing too.

Did a warm down on the erg to register a time for the CTC, but I was well knackered by then and iTunes decided to play 'Love me Tender' by Elvis which isn't a great motivator when trying to row quickly.

[Den-J]

3 days off due to work but I'm back in time for the team challenge
Day 15 of the at least 31 hours in March attempt
1:15:34.4 18011m
Total
15:59:25.7 223115m
and a seasons best for the hour 14315m

and Mikkel..you are the man

[Den-J]

Day 16 of the at least 31 hours. In March attempt
2:03:07.9. 28412m
Total
18:02:33.6. 251527m

[slwiser]

My standard workout but today I add some four core workouts my chiropractor suggested for my leg abductors. http://www.movescount.com/moves/move11690291

[Shang-Chi]

Cool schedule, slwiser.

Thanks Den-J Looking at you great training it is unfair of me to do such a fast 2K with so little training these past weeks (only around 50K this month ) whereas you have done 6 times as much. =D> =D> =D> But to do a very fast row one have to rest more. (Sorry bad excuse ) Next 2K attempt will be at the end of this month.

[Shang-Chi]

I chose all Bills workouts for the day

It's a monster workout

1st.: v1000m...5 Short.
19:17.3 5000m 23spm HR210 @1:55.7 Cal/hr1077 Watt226
Splits were:
_3:59.9 1000m 22spm HR220 @1:59.9 Cal/hr_997 Watt203 WU (crazy HR!?)
_3:50.6 1000m 26spm HR221 @1:55.3 Cal/hr1085 Watt228
_3:55.6 1000m 22spm HR218 @1:57.8 Cal/hr1036 Watt214
_3:46.5 1000m 26spm HR217 @1:53.2 Cal/hr1129 Watt241
_3:44.7 1000m 22spm HR176 @1:52.3 Cal/hr1149 Watt247

2nd.: v3:00...15 Medium.
31:00.0 8005m 26spm HR155 @1:56.1 Cal/hr1068 Watt223
Splits were:
_3:00.0 _821m 29spm HR171 @1:49.6 Cal/hr1214 Watt266 Fast
_1:00.0 _208m 25spm HR166 @2:24.2 Cal/hr_701 Watt117
_3:00.0 _822m 28spm HR160 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _201m 24spm HR139 @2:29.2 Cal/hr_662 Watt105
_3:00.0 _822m 28spm HR159 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _199m 24spm HR146 @2:30.7 Cal/hr_651 Watt102
_3:00.0 _824m 28spm HR162 @1:49.2 Cal/hr1224 Watt269 Fast
_1:00.0 _200m 24spm HR146 @2:30.0 Cal/hr_656 Watt104
_3:00.0 _823m 28spm HR157 @1:49.3 Cal/hr1221 Watt268 Fast
_1:00.0 _203m 26spm HR161 @2:27.7 Cal/hr_673 Watt108
_3:00.0 _827m 27spm HR135 @1:48.8 Cal/hr1234 Watt272 Fast
_1:00.0 _198m 24spm HR165 @2:31.5 Cal/hr_646 Watt101
_3:00.0 _822m 28spm HR156 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _205m 25spm HR167 @2:26.3 Cal/hr_684 Watt112
_3:00.0 _837m 28spm HR144 @1:47.5 Cal/hr1268 Watt282 Fast

_5:50.2 1000m 22spm HR131 @2:55.1 Cal/hr_524 Watt_65 CD 1

3rd.: v2000m/2:00r...6 (1000m @22, 500m @24, 250m @26 & 250m @28) Long.
48:00.8 12000m 24spm HR168 @2:00.0 Cal/hr_996 Watt202
Splits were:
_8:29.1 _2000m 24spm HR162 @2:07.2 Cal/hr_884 Watt170
Rest: 2:00 16m HR121 (I've skipped the light rowing.)
_7:58.3 _2000m 24spm HR162 @1:59.5 Cal/hr1004 Watt205
Rest: 2:00 13m HR118
_7:58.7 _2000m 24spm HR181 @1:59.6 Cal/hr1002 Watt204
Rest: 2:00 20m HR122
_7:56.9 _2000m 24spm HR165 @1:59.2 Cal/hr1010 Watt207
Rest: 2:00 16m HR125
_7:55.2 _2000m 24spm HR167 @1:58.8 Cal/hr1018 Watt209
Rest: 2:00 15m HR129
_7:42.6 _2000m 24spm HR174 @1:55.6 Cal/hr1078 Watt226
Rest: 2:00 14m HR116

_5:24.9 1007m 23spm HR134 @2:41.3 Cal/hr_586 Watt_83 CD 2

That was not too bad. In all 27,106m I'm tired but okay

ARGH No beer in the fridge I feel almost sacred

[billwright]

When I started reading that I got confused and then I realised that you'd done all three of the workouts. I'm guessing that you must have wanted a really hard session as it is normal to select only one of the three for the day.

Well done on completing them anyway.

There's clearly a lot of life left in you yet.

Bill

[Shang-Chi]

When I started reading that I got confused and then I realised that you'd done all three of the workouts. I'm guessing that you must have wanted a really hard session as it is normal to select only one of the three for the day.

Well done on completing them anyway.

There's clearly a lot of life left in you yet.

Bill

Well I missed the light row in the last Long session. I took a rest instead.

Yes I'm very much alive. It is the week were I nailed the 2K sub 6:40

[Den-J]

Day 17 of the at least 31 hours in March attempt
1:10:09.9 15625m
Total
19:12:43.5 267152m