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 »

JonT wrote:I have moved out of my house but don't have a new one to move in to. […] until our new house is available :( So the erg is in a crate in storage with all my other worldly goods. No erg. No training. Misery for the next few weeks.
Uuuuuurghhh… what bad news. :cry: :-({|= :cry: I hope this time (next few weeks) will fly fast past you and the time of suffering will be shorter than planned/thought. Where do you live now? No chance to get you erg from the storage and to do chance to do at least some conservation training? If you would live next to me, I would offer you to do your training at my location. :fswink:
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Re: what training have free spirits been doing today?

Post by JonT »

dr3do wrote:Where do you live now?
That's the main issue Boris. I'm not really living anywhere right now. Just borrowing space until we can move into our new home (hopefully next month). Thanks for the offer - if things get desparate I'll buy a ticket and come over to visit. I can try the Ski Erg out too!
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Re: what training have free spirits been doing today?

Post by strider77 »

Nice random session Jason :wink:

On Sunday I really struggled to get through a 10k in very humid conditions-40:53.9-2:02.6-25 bailing on a 15k and PE was around 7-8/10

Last night I did not breeze through an hour of power but it was a lot more comfortable as humidity was much lower :D

60'-14472-2:04.3-25 PE was around 5/10 for this.

Atmospheric conditions definitely affect things more than we realise. :D
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Re: what training have free spirits been doing today?

Post by plummy »

Sorry to hear about the housing predicament Jon. My erg is a lot closer than Boris's if you want to use mine!

I'm having a short break from the erg as basically, I'm knackered.

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Re: what training have free spirits been doing today?

Post by strider77 »

plummy wrote:- I'm having a short break from the erg as basically, I'm knackered.
Pah you youngsters no stamina :lol:
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Re: what training have free spirits been doing today?

Post by hewitt »

11039868_919848281400243_154976355187792744_n.jpg
11039868_919848281400243_154976355187792744_n.jpg (69.11 KiB) Viewed 769 times
More "random interval shit" today but stronger. After chest.
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Re: what training have free spirits been doing today?

Post by Liefcat »

Paul Victory wrote:
Den-J wrote:Jason you are seriously mixed up mate 713 is not even a prime number try 709 next time
I'm not sure why choosing a prime number would be more logical, but I would be interested in knowing how Jason arrived at 713 as a target distance for interval training. Was it because 713 = 23 x 31 and he wanted to do it at r23 and there are 31 days in July? :? :lol:
Very clever of you doing your random sxxx, Jason :!: =D> =D> Though not everything is as random as it appears... :lol: :wink:
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strider77
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Re: what training have free spirits been doing today?

Post by strider77 »

Tried the gym Triathlon again this morning at 6:30

Bike 3k-4 mins 31 secs
Row 3k-11:48.1
Treadmill 3k-epic fail :oops: Bailed at about 0.48km

Best to date is still 30:39 and no one has beaten it yet -closest is 31:09

3k bike 4:33
3k row 11:26
3k run 14:40

Total 30:39
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Re: what training have free spirits been doing today?

Post by hewitt »

11039868_919848281400243_154976355187792744_n.jpg
11039868_919848281400243_154976355187792744_n.jpg (75.51 KiB) Viewed 725 times
You guessed it!!!! More "random interval shit"......after biceps and triceps.
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Re: what training have free spirits been doing today?

Post by dr3do »

Since 14.7. I was occupied mainly our move to our new home (apartment). I did the hole thing mainly by myself – only for things I couldn't handle by myself or which didn't fit into into our van, I engaged a moving company. My workout for this time was… Stooping, lifting, carrying, stairs down, stairs up, playing weighted Tetris (AKA loading), unloading, and… sweating like hell, as we had hot weather conditions. For the sake of erging I did some short sessions (mainly some fartlek) - overall maybe something about 50k.

Since Friday (24.7.) we're in our new apartment - sleeping room, kitchen, bath and erg room are ready. :lol: :roll: :lol: The other rooms will follow gradually.

Finally I'm back on slides. Yay! \:D/ 8) \:D/ I really missed 'em. :shock:

Today's session: 5x15"
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Sounds like a busy few days Boris. Hope everything goes well in your new apartment and that you enjoy the freedom of being able to erg when you want to without having some pesky neighbour making a fuss about it.

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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:Sounds like a busy few days Boris.
Yes, it was. After the successful move all the (mental) pressure fell of me and I felt very tired for the last two days, but from today on it's better. :D
Hope everything goes well in your new apartment and that you enjoy the freedom of being able to erg when you want to without having some pesky neighbour making a fuss about it.
Thanks Paul! ^O^ :fsbgrin: I enjoy this new freedom like… can't describe it appropriately. Sunday morning I did a row on slides (which produces some bumpy noise, like trains on rails do). Sunday. No one felt disturbed. No one. On a Sunday morning. 8) \:D/

Our erg room now has two windows and the there's very often a light wind at this location. If I open both windows there's always a nice breeze with plenty of fresh air. After 40' the room temperature raised only by less than 1 °C - in the old erg room I had +4°C after 20' and the air quality felt like wasted. As the building is a bit offside I have just green (meadow, cows and trees) in front the main window, which I really appreciate.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Sounds great Boris. Maybe that difficult neighbour in your last apartment did you a favour.

I took yesterday off and decided to have one last go at the July CTC today. My plan was to go close to all out on the sprints and then see what I had left for the 2k. I'm not sure what went wrong, but I think the main issue was that my head wasn't quite in the right place. I nearly missed the start for the 2nd sprint and I think this threw me a bit. I did the first 4 intervals faster than previously and then eased back a bit on on 100m. I did the sprints at 1:37.6 average overall.

But I still felt puffed going into the 2k and started to slow down after 300m and HDed shortly afterwards. I'm a bit annoyed with myself and might have another go tomorrow, depending on how I'm feeling. I did another 11k to cool down, which brought my total meters for the months to just over 300k.

Definitely not firing on all cylinders right now, but August is another month. :roll: :lol:

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Re: what training have free spirits been doing today?

Post by strider77 »

Paul Victory wrote: -Definitely not firing on all cylinders right now, but August is another month.
I know the feeling Paul, me too :oops:

A half decent hour on Monday after a terrible 10K on Sunday, failed gym Triathlon on Wednesday and last night HD'd down on a 5K then a 2K then sulked and went home :cry:

I am starting with a clean slate tomorrow, August 1st :twisted: :D
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Re: what training have free spirits been doing today?

Post by danfennell »

Not following the Pete Plan very strictly anymore so I figure this is a more appropriate spot to post. It's been pretty hot and humid all week so intervals with a chance to drink and dry off frequently seemed to be the best choice.

4 x 1500 - 3:30 rest

1500 - 1:44.8 - 30spm
1500 - 1:44.7 - 30spm
1500 - 1:44.7 - 31spm
1500 - 1:44.2 - 31spm

6000 - 1:44.6 - 30spm
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Re: what training have free spirits been doing today?

Post by strider77 »

Excellent session Dan well done =D>
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Re: what training have free spirits been doing today?

Post by dr3do »

So much different members posting in this thread… veeeery nice. Love it! :fsbgrin: =P~

On static erg I had found my rhythm and could keep it quite stable (even for longer session). Not so on slides. So my main objective was to work on technique (again)… today's session was: 10k (205W, 74% HRRavg) on slides with focus on steadiness (pace, SPM, power curve).
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Re: what training have free spirits been doing today?

Post by dr3do »

Yesterday I did little "duathlon" session…

6x4242m on slides (with about 1' rest for water intake) @ 74%HRRavg
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~5-6' rest for changing cloth and drinking some good amount of water (as didn't want to take anything with me)

9.6k as a "sensing run" at our new location (ohhh… it's beautiful here!) @ 82%HRRavg
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Wow! That's quite a day's exercise! ^O^ ^O^ ^O^ Love the graphs too. What are you using to produce the data?
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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:What are you using to produce the data?
Sport Tracks 3 (with additional plugins), PM5 (PM4 works too, but not PM3), Garmin FR610 (FR210 and FR310XT works too). You'll find some further informations here.


Edith: Repaired the link
Last edited by dr3do on Sun Aug 02, 2015 10:09 am, edited 2 times in total.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Thanks Boris. I tried the link, but it didn't work.
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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:Thanks Boris. I tried the link, but it didn't work.
I repaired the link - removed the ":" at the end. Sorry.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Thanks Boris. I have a Garmin chest belt that connects wirelessly to my PM4. Can I use this with the Sporttracks software and, if so, how do I connect to the software?
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Re: what training have free spirits been doing today?

Post by dr3do »

Paul Victory wrote:I have a Garmin chest belt that connects wirelessly to my PM4. Can I use this with the Sporttracks software and, if so, how do I connect to the software?
With a PM4 and a Garmin (ANT+ connection) chest belt you already have 2 of 4 things you need. SportTracks 3 (ST3) is #3. The chest belt it self only gets and transmits the HR data to the PM4. The PM4 (or PM5) itself has no possibility of talking/communicating directly with ST3. So, you'll always need a "data hub" (that's #4), something (a device or software) which is able to collect all the data (watts, pace, cadence/SPM, time, HR, laps, rest time…) from a PM4 – e.g. a compatible watch (like the ones I had listed).

Another way would be to use the excellent RowPro as "data hub", export the RowPro session and import it via Rowpro Plugin into ST3. :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Thanks Boris. I already have RowPro (although it needs to be re-installed after my son reset my laptop) so I guess that makes the most sense.
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