what training have free spirits been doing today?

[paulgould]

Am starting to get going on the erg again after a useless 2013 - I have entered 2 x 600km cycling events and a 1300km in the summer and reckon I need to shed 20-25kg just to have a chance of completing them, so the hard work starts now.

Paul G

Returning to your former self, huh

Seems like you might as well go for the "Race Across America", Paul

- Erik - I would love to do RAAM oneday, but at my own pace, and if you are offering to sponsor me for the set-up costs and running a back-up vehicle etc., then I accept .

Paul G

[Paul Victory]

I was feeling very sluggish today. I had an operation on my gums last Thursday and I'm currently taking antibiotics and painkillers. The pain is not too bad, but it's enough to make it difficult to sleep and difficult to get back to sleep if I wake up during the night.

Anyway, I had a bad night's sleep last night and felt pretty groggy this morning, but decided to do some gentle erging for the January challenge. I never really got going, but managed to do just over 14k in total, all pretty slow. I might take a rest day tomorrow unless I'm feeling a lot better.

Paul V

[Shang-Chi]

Yesterday:

3K @1:52.8 r28, DF129
3K @1:58.8 r24, DF129
2K @2:04.4 r27, DF129
300 strokes in @2:00.1 r27, DF145

Today:

8K @1:53.2 (30:10.5) SB I believe! r29, DF130
+
2K @2:00.3 (neg splits/500m) 2:10.5, 2:01.8, 1:56.2 & 1:52.8 r18, DF120

Plus my daily 25K on bike (transport)

[Shang-Chi]

Today 2 x 15:00 min.

4018m @1:52.0, r29, DF140

1min. rest

3722m @2:00.9, r20, DF110 neg. Splits/2min. about: 2:14, 2:08, 2:04, 2:01, 2:00, 1:59, 1:57 & 1:55

A little tired after 3 days of rowing and biking

[Shang-Chi]

Today 2 x 5K

5K in @1:52.4, r29, DF135

3min. rest

5K in @2:00.9, r19, DF120, neg. splits/500m: 2:06.9, 2:03.6, 2:03.1, 2:02.6, 2:02.5, 2:01.2, 2:00.0, 1:59.7, 1:58.1 & 1:51.8

[Shang-Chi]

Todays workout: 7 + 3K

7K @1:54.2, r25, DF140 (A little harder DF than normal.)

5min. rest

3K @1:53.2, r21, DF220

[iain pope]

2x 5k today.

Set off on first 5k with intention of trying to go sub 21 for first time in ages.

Felt good at halfway so decided to attempt for sub 20.

Came in in 19:57.4.



V v happy with that.

Second 5k was 22.09.2.

It feels great to be erging properly again.

[strider77]

Nice 5ks Iain especially the first =D>

[Paul Victory]

Nice session Iain. =D> =D> =D> And 5k is this month's CTC distance, so you can enter your time for the first 5k if you feel like participating in this.

[Paul Victory]

Did 30k today as preparation for an FM. Objective was to finish, regardless of time, but I decided to see how long I could sustain a 2:10 pace. I set the PM splits, which gave a target split time of 13 minutes. Never quite managed to keep to this pace,bur reached half was in 65:25, so less than 1 second outside target pace.

Second half was a real struggle, particularly from 18k onwards and I had to keep telling myself that I would do another 100 strokes, then another and so on. I then convinced myself to continue until I had completed 2 hours, at which stage I had less than 3k to go, so I decided to tough it out.

Lots of shifting around in the seat trying to get comfortable from around 18k onwards and splits crept towards 2:15 pace, but managed to stay below that. I even managed to pick things up a bit over the final 3k (13:01.0 split) to get my overall pace under 2:12, finishing in 2:11:48.4.

I feel that this was very necessary mental preparation for an FM, but I'm not sure I would be able to maintain a 2:12 split for another 12.2k (or even remain seated for that much longer). Anyway, it was a good contribution to the January challenge and makes up for the day off that I took on Monday.

Paul V

[Thomas W-P]

30k! Urgh.

I am so bad at long distance, but am banging out 10ks for now until I get my RowJo back. I have been keeping HR to UT2 (145bpm) so far because even then, I suffer. Anyway, I went a little bit further today, doing an hour of, well, power(ish). 2:13 average - you'd have left me for dead Paul!

Ho hum, at least I finished.

[Shang-Chi]

Today I finally managed to do all 10K till the end. SB Wow datas are:

10K @1:53.0, 37:40.3, r27-28 (28 ave.) DF130-135 (damper on 7) cal 712, 242.5 Watts :Splits /500m:

1:52.3, 1:52.0, 1:51.3, 1:51.8, 1:52.4, 1:52.9, 1:52.1, 1:52.3, 1:52.5, 1:53.4, (5k)
1:53.0, 1:55.4, 1:54.3, 1:54.6, 1:54.5, 1:54.6, 1:54.5, 1:54.0, 1:53.7 & 1:53.7 (10k)

Very happy to be on my way back since my 10K in @1:50.1 nov. 2012. I only lack 3 page seconds

[Shang-Chi]

Today 2+8K. Trying to maintain momento. But to weak to do anything fast therefore a semi fast start and a powerfull low stroke.

2K, @1:48.5, r28, DF140-150

Rest 3 min.

8K @1:58.1, r20, DF120

[plummy]

16,000m @ 20SPM. First decent feeling row post last week's head cold. 1:10:53.6 and 141BPM average

Nice n steady

[strider77]

Wow serious metres Paul V, the fitness is going to climb and the weight fall-well done mate =D>

Great metres for the Rowing Challenge too, still a bit behind Darlene Brennan, it must be her day job, testing out Concept 2 rowers until they break

Thomas-hope the RowJo returns

Mikkel a banging 10k mate well done =D>

Plummy-you and metres eh ! Great stuff and what a contribution to the Rowing Challenge =D>

[Thomas W-P]

First hint of a returning RowJo today. Managed a massive improvement with a sub 40 minute 10k. I could have gone on too.

Workout Summary - Jan 24, 2014 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Avg-|--Avg-- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--|-%HRR-- --|10000|39:41.2|10000|39:41.2|01:59.1|24.3|166.5| 82.3% Workout Details #-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|AvgHR|Avg%HRR 01|01000|03:58.5|01000|03:58.5|01:59.3|22.4|139.8| 63.7% 02|02000|07:58.0|01000|03:59.5|01:59.7|23.1|157.8| 76.2% 03|03000|11:57.9|01000|03:59.9|01:59.9|23.5|158.4| 76.6% 04|04000|15:57.3|01000|03:59.4|01:59.7|24.1|163.0| 79.8% 05|05000|19:56.5|01000|03:59.2|01:59.6|24.6|166.4| 82.2% 06|06000|23:56.3|01000|03:59.8|01:59.9|24.5|168.5| 83.7% 07|07000|27:56.9|01000|04:00.6|02:00.3|24.4|172.3| 86.3% 08|08000|31:56.9|01000|04:00.0|02:00.0|25.0|173.7| 87.3% 09|09000|35:54.3|01000|03:57.5|01:58.7|25.3|178.3| 90.5% 10|10000|39:41.2|01000|03:46.9|01:53.5|26.4|182.5| 93.4%

[GrantR]

nice one, Thomas! It's always good to see a 3 instead of a 4 in front of the 10k time!

I'm hoping I'll get there in the next month or so too

[Paul Victory]

I think your RowJo is officially back Thomas. I did a flat out 10k today and was almost 50 seconds slower than your time. I know it's all relative, but a big well done. =D> =D> =D>

[strider77]

Well done on the sub 40 mins 10k Thomas =D>

I think it's safe to say you are back

[Richard Lindner]

That's a great 10k Thomas. =D> =D> =D>
That last 800metres must have stung a bit. I don't think you could do that without your RowJo

[Shang-Chi]

Today: 2.5K + 7.5K

2.5K @1:48.9, r27, DF135

3 min. rest

7.5K @1:57.4, r20, DF115 all splits sub 2:00.0.

And of couse my daily 25K on bike (transport) to work and back.

[Shang-Chi]

Yesterday's training: 2K + 2K + 6K

2K @1:47.5, r30, DF140

3 min. rest

2K @1:49.3, r30, DF130

3 min. rest

6K @2:01.9, r29, DF120 (light row.)

This would be my 6th. day in a row, doing 10K in all. Tried to do another CTC attempt, but I was simply too tired from the SB on 10K last week + all the following training. Don't want to post semi results, so I went with last weeks splittime.

Today is restday.

[duffyoz]

I have realised how quickly time is moving with a face to face rowing training coming up at the end of Feb with Sunshine Coast Indoor Rowing Club so more determined to get to the gym at lunch as nights are busy with TaeKwon Do and sons band commitments. So today is 5 x 1500 1 min rest
Time Meters SPM /500m Watt

35.42.5 7500 25 02:22.8 120

07:04.7 1500 24 02:21.5 123
07:08.3 1500 25 02:22.7 120
07:10.0 1500 25 02:23.3 119
07:10.4 1500 26 02:23.4 119
07:09.1 1500 26 02:23.0 120 top of quads already telling me they are not happy before starting this last rep

[Recess]

For some reason last night I decided to see how fast I could row 5k at 19/20spm and a DF of 215.

The answer was 19:16.2 - average was 1:55.6, but I won't bore you with the splits. An interesting thing to do, I really hit a bump around the 8-14 minute chunk, where I was struggling around 1:57 - but either side of that was around 1:53/1:54

John

[Shang-Chi]

Today: 5K SB
r29, DF140, splits/500m:
1:48.8, 1:48.5, 1:48.1, 1:48.2, 1:48.2, 1:48.0, 1:47.8, 1:47.1, 1:47.1 & 1:43.5