what training have free spirits been doing today?

[plummy]

Gotta admire your stickability on this one Den - great effort =D> =D>

[Den-J]

Cheers Plummy some days are better than others yesterday was awfull I struggled to hold sub 2:15 pace but today its better again just under 2:10 I would like to end the month with a sub 2:10 average but if thats going to stop me i'll just have to ease back a bit
Day 18 of the at least 31 hours in March attempt
1:15:04.9 17509m
Total
20:27:48.4 284661m

[Den-J]

Day 19 of the at least 31 hours in March attempt
1:00:01.3 14007m
Total
21:27:49.7 298668m

[Shang-Chi]

Another monster workout today. Did two of Bill's workouts (short & medium)

_5:00.0 _1139m 27spm HR137 @2:11.6 Cal/hr_827 Watt153 WU (5-7 hard strokes ever minute)

_4:47.5 _1000m 24spm HR130 @2:23.7 Cal/hr_705 Watt118 WU 2

_1:31.1 __498m 37spm HR170 @1:31.4 Cal/hr1874 Watt457 2. attempt for 920m Hd'ed

20:00.0 _5303m 27spm HR147 @1:53.1 Cal/hr1131 Watt242 Bill's Short one with 10 hard strokes every 4 minutes (neg. splits)
_4:00.0 _1009m 27spm HR145 @1:58.9 Cal/hr1016 Watt208
_8:00.0 _1054m 27spm HR149 @1:53.8 Cal/hr1116 Watt237
12:00.0 _1062m 27spm HR150 @1:52.9 Cal/hr1134 Watt243
16:00.0 _1071m 27spm HR157 @1:52.0 Cal/hr1156 Watt249
20:00.0 _1107m 29spm HR166 @1:48.4 Cal/hr1245 Watt275

40:07.5 10000m 24spm HR172 @2:00.3 Cal/hr_990 Watt201 Bill's medium (spm 22, 24, 26, 28, 24/2K)
_8:36.8 _2000m 22spm HR159 @2:09.2 Cal/hr_858 Watt162
_8:09.2 _4000m 24spm HR177 @2:02.3 Cal/hr_958 Watt191
_7:56.0 _6000m 26spm HR178 @1:59.0 Cal/hr1014 Watt208
_7:43.9 _8000m 28spm HR174 @1:55.9 Cal/hr1072 Watt224
_7:41.7 10000m 24spm HR173 @1:55.4 Cal/hr1083 Watt228

10:00.2 _2000m 23spm HR132 @2:30.0 Cal/hr_656 Watt104 CD

_0:20.2 __100m 47spm HR131 @1:41.0 Cal/hr1469 Watt340 To get over 20,000 meters.

In all 20,040 meters

[jainser]

Day 19 of the at least 31 hours in March attempt
1:00:01.3 14007m
Total
21:27:49.7 298668m

I've just done 2 days of 1 hour rows and I'm feeling it (day off today!!)

My hat goes off to you - keep it up!!!

[Den-J]

Thanks J
Day 20 of the at least 31 hours in March attempt
1:05:07.4 15336m
Total
22:32:57.1 314004m

[strider77]

Well done Den, monster effort keep it up

[Stan]

Dont you need a break or something

[Den-J]

Your wish is my command Stan

[millie]

Very impressed Den
You're averaging more than 15k a day which is amazing in my view!

I usually do a PP session on Friday, or past couple of weeks I've been doing a 2k TT - however, my legs are still really sore after an OTW regatta on Sunday which had whitecaps and also the head wind from hell so just keeping moving required what felt like the equivalent of 150kg leg presses!!! So decided I wasn't up to a TT or a hard interval session this morning, so I opted for 2 x 2500m w 3' rest with lots of stretching afterwards:

1. 2500m @ 2:00.3 @ 27
2. 2500m @ 1:59.9 @ 28

Actually didn't feel as bad as I feared, felt like my energy levels were pretty good but my legs were just a bit stubborn. So all up 6km towards the World erg team challenge, which works out at a lot less than what Den has been contributing!!!

[Den-J]

Thanks Millie
Day 22 of the at least 31 hours in March attempt
1:22:16.2 19029m
Total
23:55:13.3 333033m

[Shang-Chi]

Nice amount of meters Den-J =D> =D> =D>

I missed to read the WOD today as I was in a hurry. So I did mixed training today:

_5:00.0 _1120m 26spm HR129 @2:13.9 Cal/hr_801 Watt146 WU (5 hard strokes every min.)

_1:59.3 __580m 32spm HR155 @1:42.8 Cal/hr1407 Watt322 half sprint.

26:40.4 _6999m 25spm HR159 @1:54.3 Cal/hr1106 Watt234 Hd'ed on HM (Wrong DF.)

38:39.2 10000m 26spm HR160 @1:55.9 Cal/hr1072 Watt224
Splits were:
_7:42.09 _2000m 25spm HR157 @1:55.7 Cal/hr1077 Watt226
_7:55.03 _4000m 26spm HR155 @1:58.8 Cal/hr1017 Watt209
_7:49.06 _6000m 26spm HR157 @1:57.4 Cal/hr1044 Watt216
_7:42.07 _8000m 27spm HR161 @1:55.6 Cal/hr1078 Watt226
_7:28.06 10000m 28spm HR174 @1:52.1 Cal/hr1153 Watt248

10:00.2 _2000m 24spm HR126 @2:30.0 Cal/hr_656 Watt104 CD

In all 20699 meters

[Den-J]

day 23 of the at least 31hours in March attempt
2:25:01.3 34196 (includes a seasons best for 1 hour 14371m )
Total
26:20:14.6 367229m

[Den-J]

day 24 of the at least 31 hour in March attempt
1:20:00.6 18688m
total
27:40:15.2 385917m

[billwright]

2:20 in 6 days Den. Almost cracked it!

Bill

[Paul Victory]

Fantastic going Den.

[Shang-Chi]

Decided to do Bill's WOD (long row) without the 2 min low pressure row between the each piece. After that I did a 6K in low df and a sprint to get the HM. Average pace was 1:55.9 (should have done it all together ) PS: Forgot the HR-monitor for the breast.

58:11.6 15000m 26spm @1:56.4 Cal/hr1064 Watt222 DF130
Splits were:
19:02.8 _5000m 25spm @1:54.2 Cal/hr1107 Watt235
19:29.1 10000m 26spm @1:56.9 Cal/hr1053 Watt219
19:39.6 15000m 27spm @1:57.9 Cal/hr1033 Watt213

23:04.0 _6000m 24spm @1:55.3 Cal/hr1085 Watt228 DF 120
Splits were:
_4:10.4 _1000m 23spm @2:05.2 Cal/hr_913 Watt178
_3:48.4 _2000m 24spm @1:54.2 Cal/hr1108 Watt235
_3:51.6 _3000m 25spm @1:55.8 Cal/hr1075 Watt225
_3:50.2 _4000m 25spm @1:55.1 Cal/hr1089 Watt230
_3:47.4 _5000m 25spm @1:53.7 Cal/hr1119 Watt238
_3:36.0 _6000m 26spm @1:48.0 Cal/hr1256 Watt278

_0:16.4 __100m 54spm @1:22.0 Cal/hr2484 Watt635 Sprint right after 21K DF 210

[Den-J]

Thanks folks Bloody work stopped me yesterday and i only managed 45 min today at this rate I could end up rowing 450000m this month and failing the March madness
Day 26 45:0.6 10688m
total
28:25:15.8 396591m

[AlanS]

Still off work, and still enjoying having a hired C2 in the kitchen. So I've been doing much more rowing than I otherwise would had I still been at work.

Just following the early stages of C2's 20-min training plan. So lots of R20 and R22 sessions. And now I have a heart rate monitor and know my max HR, the sessions seem to make a lot more sense. When I followed this plan last summer without a HRM, I would make every session maximal i.e. R20s as fast as I could. Which is clearly far from the intent of the plan. Hopefully this time I will see better outcomes at the end of it...

Oh, and to stick to the thread, I did a 20min R22 UT1 session today (4567m) followed by a CTC attempt (3:24.7).

[Shang-Chi]

24,037 meters today. Mixed training with Bill's medium and long WOD

[Den-J]

Day 27 of the at least 31 hours in March attempt
50:59.6 12102
Total
29:16:15.4 408693
and that beats last months best ever month record distance 2 months ago my pb was 379k now 2 months at over 400k

[Den-J]

31 hours in March attempt day 28
1:00:01.1 14467m
Total
30:16:16.5 423160m
Less than 45 min to go so I think I need a new goal
In the last 8 weeks I have done 827265m so its now the million m in 10 weeks attempt that will keep me going for a bit longer

[plummy]

Truly exceptional effort Den-J

[Den-J]

Day 29 of the at least 31 hours in March attempt
1:30:14.8 21162m
total 31:46:31.3 444322m
and day 57 of the million m in 10 weeks total 848427m
one down one to go

[Richard Lindner]

Congratulations & well done Den =D> =D> =D>
Must've been pretty tough mentally as well as physically so to carry on for another two weeks is even more impressive