what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Kirstin »

plummy wrote: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.
22 HMs plus a FM in 6 weeks? ^O^ I can't even imagine.

So, recommendations for seat pad?
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Re: what training have free spirits been doing today?

Post by plummy »

2nd attempt at the format for the Just Row competition on the 3rd April. 6 x 2 r1 followed by 1min (10 minutes after on race day but I did it after 4~5 as I got bored) and then 13 mins straight (which on race day is another 10 minutes later but again I did after 5 mins or so). The 1 min distance is multiplied by 10 so well worth going hard. Previous attempt in parentheses:

For the 6 x 2:
537 ( 533 )
538 ( 538 )
542 ( 542 )
544 ( 543 )
547 ( 545 )
555 ( 552 )

1 min
299 ( 295 )

13 minutes
3360 1:56.0 ( 3333 - 1:57.0)
My total would be 9613m - no idea if that will be good, bad or indifferent against the competition. I do know that it hurt - especially the 13 mins!
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Finally got back on the erg today for my second session since the day after I arrived home from my travels down under. The Model C in Alvor has a brand new PM5 and my main objective was to complete the World Erg Challenge.

I did 10 minutes warm up and then attempted the challenge - a 1k TT. Last year I did a PB of 3:13.4, but I knew I'd get nowhere near this. I was hoping to get close to 3:20, but worried I might not even break 3:30. In the circumstances, 3:24.3 was worse than I had hoped but better than I had feared. Finished with 4K cool down.

Key issue will be how my knee is tomorrow. Last time I tried erging, it was very sore the following day, but hopefully the exercises I have been doing and the rest I have been taking will have had some beneficial effect. [-o<

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Re: what training have free spirits been doing today?

Post by Liefcat »

Paul Victory wrote:Finally got back on the erg today for my second session since the day after I arrived home from my travels down under. The Model C in Alvor has a brand new PM5 and my main objective was to complete the World Erg Challenge.

I did 10 minutes warm up and then attempted the challenge - a 1k TT. Last year I did a PB of 3:13.4, but I knew I'd get nowhere near this. I was hoping to get close to 3:20, but worried I might not even break 3:30. In the circumstances, 3:24.3 was worse than I had hoped but better than I had feared. Finished with 4K cool down.

Key issue will be how my knee is tomorrow. Last time I tried erging, it was very sore the following day, but hopefully the exercises I have been doing and the rest I have been taking will have had some beneficial effect. [-o<

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Good decision I think of you to go to Portugal, the warmer wheather I suspect will be good for your knee :!: 8)

Very nice 1k - as you say exciting to see what your knee "says" tomorrow...
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Re: what training have free spirits been doing today?

Post by plummy »

Did my 3rd repeat of the Just Row competition format (only a couple of weeks away now) tonight (6 x 2min r1, 1 min flat out and then 13:00 how far can you go. I gained a bit on the swings but lost a fraction on the roundabouts:
6 x 2 mins were:
541 ( was 537 ) - 1:50.9
542 ( was 538 ) - 1:50.7
543 ( was 542 ) - 1:50.4
546 ( was 544 ) - 1:49.8
550 ( was 547 ) - 1:49.0 (felt a bit suffocated at the end of this one so rep 6 was in jeopardy)
552 ( was 555 ) - 1:48.6
(Average 1:49.9)
Then after about 8 minutes a 1 min flat out - only managed 293m (was 299m last time)

Then 8 minutes later (ish) the 13:00 mins where I managed 3357m ( was 3360m ) - 1:56.1 pace

I was on shorter rests after the 6 x 2 than I will have on competition day but given my lack speed/power expect to be very much at the back of the pack (especially as my group is everyone 40+)

This is a tough session
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Re: what training have free spirits been doing today?

Post by Rob C »

Top Tip: If you don't normally do exercise before you go to work, even if there is some silly Concept 2 Mud Season Madness challenge that means you want to do 10k a day for the month, and won't have time to get back and do that in the evening, you are going to pay for it later in the day. That's especially true if you attempt to go at the fastest 10k pace since you got back on the erg at the start of the month after a longish break:
10k - 43.09.4 - 2.09.4/500 ave which is pretty paltry really and around 1.5 minutes slower than the PB set at Madchester last summer
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Re: what training have free spirits been doing today?

Post by hewitt »

plummy wrote:Did my 3rd repeat of the Just Row competition format (only a couple of weeks away now) tonight (6 x 2min r1, 1 min flat out and then 13:00 how far can you go. I gained a bit on the swings but lost a fraction on the roundabouts:
6 x 2 mins were:
541 ( was 537 ) - 1:50.9
542 ( was 538 ) - 1:50.7
543 ( was 542 ) - 1:50.4
546 ( was 544 ) - 1:49.8
550 ( was 547 ) - 1:49.0 (felt a bit suffocated at the end of this one so rep 6 was in jeopardy)
552 ( was 555 ) - 1:48.6
(Average 1:49.9)
Then after about 8 minutes a 1 min flat out - only managed 293m (was 299m last time)

Then 8 minutes later (ish) the 13:00 mins where I managed 3357m ( was 3360m ) - 1:56.1 pace

I was on shorter rests after the 6 x 2 than I will have on competition day but given my lack speed/power expect to be very much at the back of the pack (especially as my group is everyone 40+)

This is a tough session
Nice commitment Plummy. I have not tried this session yet. :roll: :roll: To busy following Sam's plan. Will need to get at least 1 try in before end of month. :oops:
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Re: what training have free spirits been doing today?

Post by E-Clair »

Testing power

Date . Dist . Time .. Pace . Rate . m/stroke W'/s Drag
3/23 2500m 11:58.6 2:23.7 14.9 , , 14.0 , , 7.9 , 120
2/15 2500m 12:28.2 2:29.6 15.0 , , 13.5 , , 7.0 , 111
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Re: what training have free spirits been doing today?

Post by zootMutant »

Contra Dancing! Woot!
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Re: what training have free spirits been doing today?

Post by zootMutant »

A disappointing week. :evil:

I managed to get my weight sessions in, but I've only done one rowing session and that was last Monday. I'll be out of town for a few days... so no rowing or weights. :oops:

Back on Monday. I hope. [-o<
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Re: what training have free spirits been doing today?

Post by zootMutant »

60-min, UT1 today, at the very upper edge of UT1 :P

AHR - 136
Pace - 2:29.2
Dist - 12,057
TE - 3.8
EPOC - 123

Cheers,
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Nice going Zoot. Nice long session after a few days off. Good way to break the ice.
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Re: what training have free spirits been doing today?

Post by Caratacus »

Did a 10k restricted to 24spm on Friday - felt pretty comfortable to be honest but not quite good enough for an ocd row
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Did an HM today for the summer solstice challenge - set off way too optimistically so dialled it back but still managed to pb so happy with that - need to remember Sergei Bubka and just gradually beat these pb's!!
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Edit: actually an unofficial pb for the hour as well - after 60 mins had 5530m to go so about 15567m for the hour
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Re: what training have free spirits been doing today?

Post by Paul Victory »

You're really flying at present Felton. =D> =D> =D> That would be a strong 10k unrestricted and it looks like there's even more to come in the HM if you pace it more evenly. ^O^ ^O^ ^O^

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Re: what training have free spirits been doing today?

Post by Caratacus »

4x2000m 5 min rest today. Think I could have had a fair crack at a 5th rep but not sub 7

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Re: what training have free spirits been doing today?

Post by mark88man »

Focussing on longer HR limited stuff with occasional Pete Plan interludes to mix it up at the moment

Today was another HM 1:39.38.1 (2:21.6). Partly to make up for yesterday which was an aborted 1:00:00 (at 8K) as it was too sweaty and work had put me in a bad mental place

The row was the first I did without having to get up and stretch, although it was uncomfortable for last 6K. Fairly even splits - accelerated a bit between 10000 and 15000 and paid for it in the last 20 minutes

HR at 130 to 10000m then under 140 for the rest

EDIT: PS How do you guys add photos - forgive me for being a noob; its not like I'm an IT consultant or anything
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Re: what training have free spirits been doing today?

Post by gregsmith01748 »

Adding photos is kind of a pain. You need to join a photo sharing service (I used photobucket) and upload you pictures to it. Then you copy the URL of the picture into your post.
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Re: what training have free spirits been doing today?

Post by mark88man »

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Got into London early as I wasnt sure what travel trouble would exist and trained at a PureGym on a reasonably good machine.

Did 4K warm up then did a 5K Target time - 20:59 (2:05.9). Felt really good on first 2K so increased the pace for second 2K then cranked it up for the next 500, and then each 100m after that increased again until I couldn't increase any more - a handful of strokes before the end but was able to keep some power on to get over the line - result 2:04 - and just under median performance for my age group on the rankings which is nice

Spending a day at the office and 2 hours driving home with lactic after affects was interesting. My HR got up to 179 and was 170+ for the last 200m. I guess that's my new max HR - which makes my UT2 between 120 (50%) and 150 (75%) - although I will try and keep a 140 cap to keep it long

1000m 4:11.2 2:05.6 HR 135
2000m 4:11.0 2:05.5 HR 147
3000m 4:09.7 2:04.8 HR 155
4000m 4:09.2 2:04.6 HR 161
5000m 3:58.9 1:59.4 HR 179 (!!!!!)
Last edited by mark88man on Sat Jun 25, 2016 9:46 am, edited 1 time in total.
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Re: what training have free spirits been doing today?

Post by plummy »

mark88man wrote:EDIT: PS How do you guys add photos - forgive me for being a noob; its not like I'm an IT consultant or anything
I do it a different way. I use a free program call Screenhunter from Wisdom Soft (there are paid versions but the basic one is a free download). This allows to to screen grab any image (or portion of) and it saves it to your desktop (or elsewhere if you choose in the settings). From that point it's a easy couple of steps to click "attachements", "add files" "upload image", select the file and "place in line" which allows you to plonk it into your post.
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Adding the above took about 5 seconds total

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Re: what training have free spirits been doing today?

Post by mark88man »

Thanks Plummy

My problem was that I Missed the attachments pane. Now I got that I should be fine.

Will go back and edit my previous post to see if I can make it work

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Re: what training have free spirits been doing today?

Post by Caratacus »

Did the FM WoW today, 7x4 mins 2' rest @ 24 SPM, pacing at 2k+10.
Had to guess my current 2k pace as haven't done much over the last month or so and settled for trying to beat 1:50/500m each rep. Ended up a really tough workout but felt pretty beneficial
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Re: what training have free spirits been doing today?

Post by Caratacus »

Tried the Concept2 WoD long which was 4x10 min with 4 min rest, each rep with 4 min @ 22 SPM, 3 min @ 24, 2 min @ 26 and 1 min @ 28. Aimed for roughly 1:58 to start increasing pace by 3 secs per rate change. Haven't tried these before but enjoyed it and will definitely do some more
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Re: what training have free spirits been doing today?

Post by danfennell »

Nice sessions Felton. I've been lurking and have been really impressed with your progress. =D> =D> =D>

After making great gains in my first couple of years I eventually plateaued. Instead of heeding the signs and scaling back I ratcheted up the intensity even more and ended up burned out physically and mentally. Although I never stopped rowing I did finally scale way back on the intensity. From about Feb - June I did mostly slow, steady, low SR and HR rows. Feeling much better now and introducing some interval/higher intensity work although the plan going forward is to recognize the signs of fatigue and rest/recover rather than try to train even harder through it.

Did the 7 x 4 as well and figured I'd share and do my part to keep the forum active.
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Re: what training have free spirits been doing today?

Post by Caratacus »

Thanks Dan, great to hear that you're feeling better. Sounds like you've got the right approach going forward.
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Re: what training have free spirits been doing today?

Post by WestYorksRed »

Had a week or so on holidays after PB'ing over 2k. Did 15*500 at 1.52.4 / 28spm off 20 secs rec last night to get back in the swing of things. 4*1k with 4 mins rec tonight, ave 3.33.8 / 30 spm. 3 in the 3.34s with final 1 in sub 3.32. Will post some further sessions from time to time as be interested to know thoughts of people on here who know what they're doing. Main limitation for me is time, busy job and family life etc, usually do 5 or 6 sessions a week but not really anything over 30 mins - 40 mins at most. Basically need to make each stroke count.
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