It's in the posthewitt wrote:I have not had a Gold medal for a few year so you can send me yours.Paul Victory wrote:Jason, it was your invitation that got me involved in the challenge in December 2013 and got me back into rowing regularly. So I guess I owe you one.
what training have free spirits been doing today?
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- Paul Victory
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Re: what training have free spirits been doing today?
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
5k today which is both the CTC from May 2006 and also the IRL December challenge. Pretty ecstatic to get a pb especially considering the amount of whisky I drank last night
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Felton H
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Re: what training have free spirits been doing today?
Very impressive Felton.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
Lots of pb opportunities in these early CTC's - today was the 1k from June 2006. Last time I tried this I really tailed off towards the end and couldn't sustain the pace so I was hoping that I may have slightly better fitness this time around. Still faded a bit but altogether much better and another pb
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Felton H
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Re: what training have free spirits been doing today?
Congratulations again. =D> =D> =D> You keep bumping off my PBs one at a time - so what's next?
Paul V
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
Well, I've completed the first 4 week block of my CRASH-B training plan. This block was focused on distance training and consisted of 3 or more base endurance rows per week and then 3 hard distance rows from 10K to HM length at threshold intensity. The result was new PBs for the hour and HM. I tried and failed to set a PB for the 10K, but I think I will give it another go in a week or two.
This new training block is focused on long intervals at about 5K pace. These are like the PP Long intervals or the WP L2 workouts. I'll be doing 2 of these sessions per week and one hard distance workout in time trial format. This is in addition to continuing with 3 to 5 endurance sessions a week. This block is also about 4 weeks long. Then I go into my final block focused on short intervals and peak power training before the crash-bs.
My first workout of this block was the classic "Waterfall" 3K/2.5K/2K. I aimed at a 1:48 split and nailed it (1:47., but it was an all out effort in the last two intervals.
I've got the 4 x 2K coming on Thursday! Yay!
If anyone is interested in learning more about the plan. Take a look here: https://quantifiedrowing.wordpress.com/ ... ning-plan/
This new training block is focused on long intervals at about 5K pace. These are like the PP Long intervals or the WP L2 workouts. I'll be doing 2 of these sessions per week and one hard distance workout in time trial format. This is in addition to continuing with 3 to 5 endurance sessions a week. This block is also about 4 weeks long. Then I go into my final block focused on short intervals and peak power training before the crash-bs.
My first workout of this block was the classic "Waterfall" 3K/2.5K/2K. I aimed at a 1:48 split and nailed it (1:47., but it was an all out effort in the last two intervals.
I've got the 4 x 2K coming on Thursday! Yay!
If anyone is interested in learning more about the plan. Take a look here: https://quantifiedrowing.wordpress.com/ ... ning-plan/
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
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Re: what training have free spirits been doing today?
Thanks, Paul. Targeting the 30 mins nextPaul Victory wrote:Congratulations again. =D> =D> =D> You keep bumping off my PBs one at a time - so what's next?
Paul V
Felton H
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Re: what training have free spirits been doing today?
Today I visited planet Fartlek.
Started with a 2k warm up (by the way if anyone has any pointers to a good warm-up regime then let me know).
Then a Fartlek session which was 200m flat out, 200m very easy, 600m at sustainable pace. Repeat 5 times.
Then a steady 5k to finish.
I was surprisingly knackered at the end of this, but I felt a bit weary when I started.
Started with a 2k warm up (by the way if anyone has any pointers to a good warm-up regime then let me know).
Then a Fartlek session which was 200m flat out, 200m very easy, 600m at sustainable pace. Repeat 5 times.
Then a steady 5k to finish.
I was surprisingly knackered at the end of this, but I felt a bit weary when I started.
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: what training have free spirits been doing today?
Back on the CTC challenge: 30 mins unrestricted from July 2006. Wasn't a pb attempt, just wanted to get above 8000m and actually couldn't remember my pb during the row but with a wee sprint at the end got close to 8100m so pretty happy with that
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Felton H
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Re: what training have free spirits been doing today?
August 2006 saw the challenge set at 500m for the CTC so another chance for a pb which for me was set in May 2015 at 1:29.3
Naively thought this would not be too hard to beat but totally ran out of steam even after trying not to go out too hard
Not too happy with that so did it again today with the plan to go out hard and try to hang on which worked a lot better. It's very difficult to get any improvement at this short distance so I've got to be happy with 3 tenths
Naively thought this would not be too hard to beat but totally ran out of steam even after trying not to go out too hard
Not too happy with that so did it again today with the plan to go out hard and try to hang on which worked a lot better. It's very difficult to get any improvement at this short distance so I've got to be happy with 3 tenths
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Felton H
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Re: what training have free spirits been doing today?
Did a 6000 today. Took 25.8 seconds off my first attempt and my overall pace was 0.6 better than my last 5000. Should be able to turn in a better 5000 for the CTC before the end of the month. Slow but not as slow as I was.
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- Paul Victory
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Re: what training have free spirits been doing today?
Congratulations Kirstin. =D> =D> =D> It looks like you're making progress in leaps and bounds. All you have to do now is keep the momentum going.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
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Re: what training have free spirits been doing today?
Did the monthly Facebook challenge today, 6x200m 1:30 rest. Pretty tough session - was nearly coming off the seat at points but held it together and only lost power at the end of rep 6
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Re: what training have free spirits been doing today?
For a complete change of scenery I did a HIIT session last night and picked 8 x 1 1r. I have certainly lost some power (not that I had much to lose)...
276 - 1:48.6
278 - 1:47.9
279 - 1:47.5
280 - 1:47.1
281 - 1:46.7
283 - 1:46.0
285 - 1:45.2
288 - 1:44.1
Less than 7k in total for the whole session - seemed like hardly worth getting changed - until this morning when I felt like 'd been hit by a bus
276 - 1:48.6
278 - 1:47.9
279 - 1:47.5
280 - 1:47.1
281 - 1:46.7
283 - 1:46.0
285 - 1:45.2
288 - 1:44.1
Less than 7k in total for the whole session - seemed like hardly worth getting changed - until this morning when I felt like 'd been hit by a bus
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- CamiCrew
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Re: what training have free spirits been doing today?
HIIT by a bus, did you say?
Boris. I thought that was your garage. And a problem with your car.
Boris. I thought that was your garage. And a problem with your car.
-barbara
F Hwt 53 yrs 5'10"
F Hwt 53 yrs 5'10"
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Re: what training have free spirits been doing today?
The "car" was leaking, made strange noises and did not move inch. Bad "car".CamiCrew wrote:Boris. I thought that was your garage. And a problem with your car.
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Re: what training have free spirits been doing today?
So, I've entered the last mesocycle before competition.My homebrew plan was based on 3 mesocycles.
- Mesocycle #1: 4 weeks of endurance work. Each week 3 Low Intensity (LIT) aerobic sessions (general 3x20 or 4x20) and 3 hard distance sessions from 10K to HM in duration.
- Mesocycle #2: 4 weeks of Lactate Threshold. Each week 3 LIT sessions and 3 long interval like 4x2K or hard intermediate distance (5k, 6k, 30')
- Mesocycle #3: 4 weeks of Sprint and power work. Each week 3 LIT sessions. Twice a week tack a short peak power session (10 to 20 x 10" on 1' rest) on the end of the LIT session. 3 short interval sessions from 500m to 1000m.
I just finished week one of the 3 mesocycle. Here are the fun workouts. Keep in mind, I have not done a single sprint interval since the end of the OTW season, and even then not really since early July.
Tuesday: 4 x 1000 / 5' rest - pace target: 1:44 (nailed it, probably should have aimed higher)
Thursday: 6 x 750 / 4' rest - pace target: 1:42 (nailed it)
Saturday: 8 x 2' / 3' rest - pace target: 1:41 (lost it in the seventh rep, but still made the overall target)
So far I'm pretty happy with the progress. To me, it looks like 6:40 is feasible and I am expecting some improvement over the next 4 weeks.
We'll see on February 28th, now won't we?
- Mesocycle #1: 4 weeks of endurance work. Each week 3 Low Intensity (LIT) aerobic sessions (general 3x20 or 4x20) and 3 hard distance sessions from 10K to HM in duration.
- Mesocycle #2: 4 weeks of Lactate Threshold. Each week 3 LIT sessions and 3 long interval like 4x2K or hard intermediate distance (5k, 6k, 30')
- Mesocycle #3: 4 weeks of Sprint and power work. Each week 3 LIT sessions. Twice a week tack a short peak power session (10 to 20 x 10" on 1' rest) on the end of the LIT session. 3 short interval sessions from 500m to 1000m.
I just finished week one of the 3 mesocycle. Here are the fun workouts. Keep in mind, I have not done a single sprint interval since the end of the OTW season, and even then not really since early July.
Tuesday: 4 x 1000 / 5' rest - pace target: 1:44 (nailed it, probably should have aimed higher)
Thursday: 6 x 750 / 4' rest - pace target: 1:42 (nailed it)
Saturday: 8 x 2' / 3' rest - pace target: 1:41 (lost it in the seventh rep, but still made the overall target)
So far I'm pretty happy with the progress. To me, it looks like 6:40 is feasible and I am expecting some improvement over the next 4 weeks.
We'll see on February 28th, now won't we?
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
- Paul Victory
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Re: what training have free spirits been doing today?
Went on a cruise along Milford Sound today. Afterwards, I managed to find a gym with a C2 erg in Te Anau. I did 16.2k in just under 66 minutes, much to the amazement of some of the gym members who had never seen anyone spend that long on an erg!
In Wanaka tomorrow, followed by Hokitika on Thursday, Hanmer Springs on Friday and then Blenheim in the heart of the Marlborough wine region on Saturday and Sunday. May not get much erging done, but no doubt some wine will be consumed.
In Wanaka tomorrow, followed by Hokitika on Thursday, Hanmer Springs on Friday and then Blenheim in the heart of the Marlborough wine region on Saturday and Sunday. May not get much erging done, but no doubt some wine will be consumed.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
Managed to find a gym yesterday in Wanaka with two C2 ergs. We arrived in Wanaka around 4 pm and it was very hot (31C) and humid, but beggars can't be choosers, so I did a session yesterday afternoon. I need to do both a 2k and 10k TT by Sunday for a training programme I've signed up for with Fitness Matters. It was a bit too hot for a 10k yesterday, so I decided to do a 2k TT. The two ergs were not very clean and the one with the highest DF at damper setting 10 had a DF of 119. Not ideal, but it could have been worse.
I did my usual modified Fletcher warm up (12 minutes at around 2:00 pace with three 30 second bursts at 1:50/1:45/1:40 pace) and decided to target 1:45 pace and see how long I could hold on. I didn't expect to go sub 7, but thought that 7:05 or thereabouts would be achievable. Wasn't to be unfortunately. I did the first 500m in 1:45.0, but the wheels fell off shortly afterwards. Subsequent splits were 1:47.4, 1:50.0 and 1:48.4 for a total of 7:10.8.
I guess the heat/humidity and the condition of the erg didn't help, but it also showed how easy it is to lose fitness if you're not following your regular erging routine. I did no training for 7 days in a row at the start of my current trip and too much wine and too many meals out is probably also a factor. Now I have to try doing a 10k by Sunday.
I checked out the gym here in Hokitika when we arrived late this afternoon and it has three Model Ds. I tested their max DF and they were 94, 109 and 121. The third one is just about doable, so I may do a session tomorrow morning if I can get up in time to do a session, shower, change, pack and have breakfast by checkout time of 9:30. On the other hand, I could come to my senses, realise that I'm on holiday and forget about the erg.
Paul V
I did my usual modified Fletcher warm up (12 minutes at around 2:00 pace with three 30 second bursts at 1:50/1:45/1:40 pace) and decided to target 1:45 pace and see how long I could hold on. I didn't expect to go sub 7, but thought that 7:05 or thereabouts would be achievable. Wasn't to be unfortunately. I did the first 500m in 1:45.0, but the wheels fell off shortly afterwards. Subsequent splits were 1:47.4, 1:50.0 and 1:48.4 for a total of 7:10.8.
I guess the heat/humidity and the condition of the erg didn't help, but it also showed how easy it is to lose fitness if you're not following your regular erging routine. I did no training for 7 days in a row at the start of my current trip and too much wine and too many meals out is probably also a factor. Now I have to try doing a 10k by Sunday.
I checked out the gym here in Hokitika when we arrived late this afternoon and it has three Model Ds. I tested their max DF and they were 94, 109 and 121. The third one is just about doable, so I may do a session tomorrow morning if I can get up in time to do a session, shower, change, pack and have breakfast by checkout time of 9:30. On the other hand, I could come to my senses, realise that I'm on holiday and forget about the erg.
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
Woke up at 5:45 this morning, so I decided to get up and go to the gym. Did 10 minutes warm up at just under 2:05 pace before doing my 10k TT. Target was sub 39, but couldn't quite manage it, finishing in 39:08.9. Did another 4.1k cool down. Now on our way to Hanmer Springs.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: what training have free spirits been doing today?
Did my first HM today. Kept it very slow and easy. 1:55:20.0/2:44 Early on had to force myself to keep it slow. I was watching TV and found my power kept creeping up when I got distracted. Also discovered that numb bum problem that others have mentioned. Never had that issue in college so it surprised me. Time to get a seat pad for these longer distances.
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Re: what training have free spirits been doing today?
You go Kirstin! A half-marathon - wow! =D>
Glad you're enjoying your reunion with the erg.
Glad you're enjoying your reunion with the erg.
-barbara
F Hwt 53 yrs 5'10"
F Hwt 53 yrs 5'10"
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Re: what training have free spirits been doing today?
Well done on the HM Kirstin. Numb bum isn't something I've suffered with for many a year, but then again, I do use a seat pad everytime. I did a HM too today - my first since the 22 (plus 1 x FM) in the 6 weeks before Christmas. It was OK to start but bit back later on.
Managed a satisfactory 1:29:14.0 @ 25spm. It means a few less metres tomorrow by doing a HM today.
Managed a satisfactory 1:29:14.0 @ 25spm. It means a few less metres tomorrow by doing a HM today.
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
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Re: what training have free spirits been doing today?
Thanks. Yes, I am enjoying my reunion - much more than I thought I would. In college a day on the erg was a day not on the water. Hated the thing. Now, I'm having a blast.CamiCrew wrote:You go Kirstin! A half-marathon - wow! =D>
Glad you're enjoying your reunion with the erg.