what training have free spirits been doing today?

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dr3do
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Re: what training have free spirits been doing today?

Post by dr3do »

scootadaz wrote:5k in 19:14.8
According to the 5k time in you signature it's a PB? Congrats! \:D/ :D =D> ^O^
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Re: what training have free spirits been doing today?

Post by scootadaz »

10/05/15--full body work out on resistance machines & 20' abs

11/05/15--steady 60' 14025m, avg spm 21, was capping my HR at 75% but as it is now warmer it went up to 80% for the last 8'. 30 push ups & 20' abs.
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Re: what training have free spirits been doing today?

Post by scootadaz »

2k in 7:21.9. 25' on cross trainer, 30 push ups & 20' abs
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Re: what training have free spirits been doing today?

Post by mardix »

scootadaz wrote:2k in 7:21.9. 25' on cross trainer, 30 push ups & 20' abs
Another PB? Good stuff! =D>
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Re: what training have free spirits been doing today?

Post by mardix »

dr3do wrote:Sunday is #runday

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:mrgreen: :mrgreen: :mrgreen:
Just saw this. :lol: :lol: :lol:
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Re: what training have free spirits been doing today?

Post by scootadaz »

14417m in 60' avg spm 20. 30 push ups & 20' abs
48yrs, 5' 9", 72kg . Image
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Re: what training have free spirits been doing today?

Post by scootadaz »

16 mile bike ride
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Re: what training have free spirits been doing today?

Post by dr3do »

Today… low intensity steady state session.

Some objectives:
  • try not to overheat (try to keep HR below ~130bpm)
  • try out newly installed fan :roll:
  • try to be every 1k a little bit faster than the last 1k (did not work all the time)
  • start slow, keep SPM low and balance HR vs. speed
I did 3x10k with 3-4' rest (for drinking a glas of water and stretching/relaxing). After that I had the mood for another 5k – with a short sprint at the end. :lol:

Overall I'm quite happy with that session. :fsbgrin:

HR data: https://flow.polar.com/training/analysis/89858374

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Edit: Image hosting changed
Last edited by dr3do on Tue May 19, 2015 3:58 pm, edited 2 times in total.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Wow! That's a lot of meters Boris. And not too shabby a pace.

Today, I did my first session of the season where I haven't been trying to do an SB or the CTC. I did just over 13k in total at just under 2:00 pace. I might have another go at the CTC tomorrow. Or I might not - Jennifer and I are having a meal with my sister and her husband tonight and I may need to take it easy tomorrow (hic!). :roll: :lol:

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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:Or I might not - Jennifer and I are having a meal with my sister and her husband tonight and I may need to take it easy tomorrow (hic!). :roll: :lol:
Enjoy it, Paul. :fsbgrin: \:D/
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Re: what training have free spirits been doing today?

Post by dr3do »

Did today 25k.

I set up a 10k and rowed the first half at slow SS (sSS) pace, the second half I rowed at fast SS (fSS) pace. After finishing I dried my sweat and waited for my HR to fall ≤90bpm, then I took a short break to drink a glas of water and to stretch a little bit. I repeated this one more time, but tried to be a little bit faster.

As I felt good I did 5k with negative splitting from sSS to fSS, but at about half I needed to adjust the foot plate, there for I have a "hickup" in my splits. :lol:

HR data: https://flow.polar.com/training/analysis/91165240

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Re: what training have free spirits been doing today?

Post by Paul Victory »

Impressive day's rowing at very low SPM, Boris. Building lots of power and stamina.

I've been feeling very lethargic for the last four days and I've just done around 12k each day in two or three separate rows at around 2:00 pace. Went for a deep tissue massage tonight and taking tomorrow off the erg, as I will be tied up for most of the day.

I hope this will leave me feeling recharged to start doing some more intensive sessions from Thursday onwards.

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Re: what training have free spirits been doing today?

Post by hewitt »

11050654_919848308066907_3508585062659929675_n.jpg
11050654_919848308066907_3508585062659929675_n.jpg (73.29 KiB) Viewed 1423 times
Hi guys and girls. :D Been doing some 5k training lately as my mojo has returned thanks to the WOD that Sam from Fitnesss First posts on facebook. Todays session was hard and the last 2 I had to stand up because I was breathing that heavy. 10x600m with 90sec rest. It is an improvement on last weeks 12x500s which was 1:41.8 pace.
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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:Impressive day's rowing at very low SPM, Boris. Building lots of power and stamina.
Thanks, Paul :D :fsgrin:
I've been feeling very lethargic for the last four days and I've just done around 12k each day in two or three separate rows at around 2:00 pace. Went for a deep tissue massage tonight and taking tomorrow off the erg, as I will be tied up for most of the day.
You have been training hard and you brought up very impressive results. In my opinion you deserve to deload for a while and benefit from things like the deep tissue massage. 8)
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Re: what training have free spirits been doing today?

Post by mardix »

dr3do wrote:Did today 25k.
18 spm at ~2:00 pace for 10k. Wow. Very nice Boris. Lots of power indeed. You people (meaning the whole lot of you Free Spirits) impress and inspire me to no end.
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Re: what training have free spirits been doing today?

Post by dr3do »

90' steady state with low SPM. Every 6' I tried to become a little bit faster.

For the last 6' I did a low 18 SPM sprint. It was difficult to maintain the 18SPM, but it with a lot of concentration it worked quite good… drive fast and strong, force to relax and recover slow, drive strong and fast… :roll: But 20SPM feels more natural for this intensity – at least for me. :lol:

HR data: https://flow.polar.com/training/analysis/91494625

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(Sidenote: This session was dedicated to @Mardix ^O^)
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Re: what training have free spirits been doing today?

Post by mardix »

dr3do wrote:(Sidenote: This session was dedicated to @Mardix ^O^)
I definitely have something to aim for in my future. =D>
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Re: what training have free spirits been doing today?

Post by plummy »

Yesterday I did an oddball interval set from a Facebook group: 16 x 1 1r (16 x 1 minute intervals with 1 min rest). Added to the mix was it was to be at 22SPM!!
Managed:
255 (standing start)
256 (no rowing but the flywheel was still rolling after 1 min - and the same for all following intervals)
256
256
256
256
257
256
256
256
256
256
257
255
256
257
Cocked up the SPM on quite a few and landed on 23 though! That was a tough set for a LWT (for me anyway)
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43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
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Re: what training have free spirits been doing today?

Post by strider77 »

Some good stuff going on here-of course you are all stark staring mad especially Plummy with his OCD'ish row @22 :shock:

Nice slow hour of power for me at 6:20 a.m. , gym now opens at 6 a.m.-14630m-its a Season's Best but I have to find another 600m to get to last year's SB..........
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Re: what training have free spirits been doing today?

Post by dr3do »

I had the oportunity to do a second session together with my GF. \:D/ We are very different in speed, but that's somethin I really love about erging together… it doesn't matter how "fast" or "slow" you are. Everyone can erg his own ideal speed without erging away or staying behind. :mrgreen: It's a very nice feeling to setup into a – how to say that? – into a synchronicity of catch, drive, recover, catch, drive…

She had the idea of doing a full hour, so I supported her by being her "pacemaker". The first 20' have been "difficult" for her to get into flow, but then it was fine and she did very well for not rowing very much in the last time. =D> From the second stroke on it was clear, it would be a low SPM row in the range of 16-17. So, I took it as challenge to do another "stamina row" - was hard, but very good.

I really enjoyed this session with her very much. =P~

At 500m to go, I saw that I had the chance to cross 15k, if I do a sprint for the last 500m. Well… did it. Image :roll:

HR data: https://flow.polar.com/training/analysis/91600492

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Re: what training have free spirits been doing today?

Post by scootadaz »

18/05/15--5373m in 21'. 25' cross trainer & 20' abs.

20/05/15-- 7660m in 30'. 15' cool down on cross trainer & 20' abs.
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Re: what training have free spirits been doing today?

Post by hewitt »

Early start this morning at 4:45AM in the 24 hour gym. Needs must before a 13 hour day at work. :roll:

Decided on some low rate intervals because high rate is not an option at that time in the morning. [-X Opted for 500m on 1min off x12 at r22.

Average for the session was 6k...21:34.8...1:47.9....r22 . Followed by some chest work.
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Re: what training have free spirits been doing today?

Post by dr3do »

hewitt wrote:Early start this morning at 4:45AM in the 24 hour gym. Opted for 500m on 1min off x12 at r22. Average for the session was 6k...21:34.8...1:47.9....r22 .
Nice and impressive session, Hewitt.
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Re: what training have free spirits been doing today?

Post by hewitt »

dr3do wrote:
hewitt wrote:Early start this morning at 4:45AM in the 24 hour gym. Opted for 500m on 1min off x12 at r22. Average for the session was 6k...21:34.8...1:47.9....r22 .
Nice and impressive session, Hewitt.
Thank you. I am just getting back into my rowing properly after 2 years of trying and failing to reach my old PB's. The mojo is back and the goals have changed.

I see some of your longer work is very impressive to me. I can row fast but staying on the rower for more that 30min is a challenge. =D>
Everybody has a plan until they get a punch in the face.

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Re: what training have free spirits been doing today?

Post by dr3do »

hewitt wrote:Thank you. I am just getting back into my rowing properly after 2 years of trying and failing to reach my old PB's. The mojo is back and the goals have changed.
Wohoooo! \:D/ \:D/ \:D/
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