what training have free spirits been doing today?

[Liefcat]

Nice graphs, Boris (A little over my head... )

[hewitt]

11039868_919848281400243_154976355187792744_n.jpg (71.41 KiB) Viewed 1203 times

Something more easy for Erik to read. It was a bit to serious for me as well Boris. Random interval shit....

[plummy]

14k OCD attempt - but of an epic fail on the OCD but I was a hair's breadth away from quitting at 10k so I'm happy I got to the end.

ScreenHunter_15 Aug. 02 13.59.jpg (52.24 KiB) Viewed 1199 times

[dr3do]

(A little over my head... )

Fits well to your speed… which is also over my had.

Random interval shit....

Inspired by your shit… ähh… random interval shit I did yesterday the 6x4242.

---

Today's workout was… a exploration walk (11.5k, 2h, 26% HRRavg) with my GF and afterwards a 10k on slides.

[danfennell]

Sassy Sunday session:

250m x 8 (rest 1m)
Rest 3m
250m x 8 (rest 1m)

Went out just a bit too quick which (even after the 3 minute rest) made for an "interesting" 2nd half. Hard/fast 250's seem rather manageable right up until the point they aren't.

First 8 averaged about 1:32.6.

Second half pace creeped up a bit but ended up at a 1:33.1 average for the session.

4000 > 1:33.1 > 35spm

[strider77]

Well done on that second set Dan, must have been on rubber legs =D>

[mardix]

So a couple of weeks ago I decided to see how a little rowing would feel. I was able to get to about 8 or 9 minutes of slow rowing; though rowing itself was fine and my back held out, I felt tight and sore a few hours later so decided to give it another week or two of rest.

Since then I've been on the rower for 5 to 10 minutes at a time to try to build some strength and I've been able to get some stretching done.

This morning I set the rower for 5k and was able to finish with very little pain during or after. So, it seems that it's time to get back to it.

Slow and steady for yet another comeback.

[plummy]

I posted a reply but it's vanished. I'm not re-writing it all bar this bit - Paul - could you start an Overtraining discussion thread (or find an old one somewhere) and move the above discussion over there as this thread has drifted miles off actual training for the day.

[Paul Victory]

I posted a reply but it's vanished. I'm not re-writing it all bar this bit - Paul - could you start an Overtraining discussion thread (or find an old one somewhere) and move the above discussion over there as this thread has drifted miles off actual training for the day.

Good idea plummy. I've moved the last few posts across to a thread called overtraining or what's the issue on the training and racing forum.

Paul V

[dr3do]

This morning I set the rower for 5k and was able to finish with very little pain during or after. So, it seems that it's time to get back to it.

Great news, mardix.

[hewitt]

Hi Team.

Still alive and still doing my Random Interval Sh!T again at 5:20AM. The first 2 were a real pain and it felt like I had a frog stuck in my throat but a bit of coughing cleader it up.

596m...1:50.7...r23
596m...1:49.8...r22
596m...1:48.7...r23
596m...1:48.8...r22
596m...1:48.3...r22
596m...1:47.8...r22
596m...1:47.4...r22

15:08.0...4172m...1:48.8...r22

[Jill]

I know this isn't about training but how is your back and hamstring injury, Jason?

[hewitt]

I know this isn't about training but how is your back and hamstring injury, Jason?

The hamstring is still tight but eases off when doing the 2nd or 3rd interval. And the back seems stable at the moment. All my sessions are about 70/80% at the moment. But must keep ticking over.

Thank for asking.

[dr3do]

Today's AM session was a 6x15'/1r. Did drink about 2.1L at all and toweled a lot of sweat away. Muggy it was today.
To keep it simple, for those who struggled with my neat graphs, this time just a simple screenshot out of Concept utility – hope this is simple enough.

[hewitt]

11039868_919848281400243_154976355187792744_n.jpg (66.7 KiB) Viewed 942 times

Nice strong session today. Back and hamstring felt good today.

[hewitt]

Me again with my random interval shit...... I woke up at the usual early time of 4:52AM and took the dog for his morning walk in the dark to scare the local cats. Then got back and put the bins out because it is bin day and by the time I got to the gym I seem to have lost 10min somewere????? I will spend most of today at work looking for the 10min.

Training.

733m...1:51.4...r23
733m...1:50.8...r22
733m...1:49.9...r22
733m...1:49.1...r22
733m...1:48.6...r22

13:26.3...3665m...1:50.0...r22 (Average for session)

[Caratacus]

Slightly less random 16x1min 1R for me today:

278m 1:47.9 31
279m 1:47.5 31
280m 1:47.1 30
280m 1:47.1 30
281m 1:46.7 31
281m 1:46.7 31
282m 1:46.3 31
283m 1:46.0 30
283m 1:46.0 30
284m 1:45.6 31
285m 1:45.2 30
286m 1:44.8 30
287m 1:44.5 31
288m 1:44.1 32
294m 1:42.0 32
310m 1:36.7 34

16:00.0 4560 1:45.2 30

[Rodger]

Today, not random at all because part of the Fletcher Marathon Plan:

HR capped at 80%-90% max (158-178), rate capped at 24-26 and 20-22 (alternating)

7.5’ r26 167 2:04.5 7.5’ r22 159 2:11.3 7.5’ r26 175 2:04.9 7.5’ r22 170 2:10.4 3' rest 7.5’ r25 177 2:05.0 7.5’ r22 169 2:11.4 7.5’ r25 177 2:05.9 7.5’ r21 175 2:09.7

The drop in HR when switching to the lower rate sections was okay (I think). Did not quite hit the target pace (2:05) in the 7th section because the HR cap wouldn't let me go harder. HR and stroke rate are king & queen in these sessions. Pace is only the result. Enjoyable session, fairly content, can recommend.

[Jill]

Nice strong session today. Back and hamstring felt good today.

Glad to hear it Jason.

Me again with my random interval shit......

Mind how you go with Erm, your ' random interval sh.. ', with Erm, your ' random interval sh.. '. Mmmmm Jason, mind how you go with your ' random interval thing '.

Jill

[strider77]

Nothing random about Jason's BBQing-got to be the Master of the Universe on that one

[Jill]

Nothing random about Jason's BBQing-got to be the Master of the Universe on that one

Of course Jason is, Alan.

With John and Stan in the wars at the moment - best wishes to them, I need to say, " Mind how you go everyone."

Jill

[Liefcat]

HR capped at 80%-90% max (158-178), rate capped at 24-26 and 20-22 (alternating)

7.5’ r26 167 2:04.5 7.5’ r22 159 2:11.3 7.5’ r26 175 2:04.9 7.5’ r22 170 2:10.4 3' rest 7.5’ r25 177 2:05.0 7.5’ r22 169 2:11.4 7.5’ r25 177 2:05.9 7.5’ r21 175 2:09.7

Very solid Marathon training "thing", Rodger - looking real´ nice =D> =D>

[Caratacus]

Steady 15k 1:01:23.5 (2:02.7) @ 19 SPM

[hewitt]

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More random interval shite to build up some power after back and shoulders on the weights.

[Paul Victory]

Impressive power in those interval sessions Jason. =D> =D> =D>

Just out of curiosity, how do you decide what to set as the interval distance? Is it just that inspiration hits you when you go to set up the session or is there some more deliberate process involved?