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?
Note to self. If you decide to do a ranking distance in order to improve your nonathlon score, check what your previous time was before you start!
I decided to do 10k today and had this idea in my head that it was a very soft target and all I really needed to do was complete the distance. I didn't feel particularly comfortable throughout as my back has been acting up a bit since I did the January and February CTCs on successive days. Anyway, with about 2k to go and my projected time showing as somewhere around 42:30, I began to think about my previous 10k and realised that it had been 42:xx.
I still thought it was closer to 43 minutes than 42, but decided to speed up with 1k to go, just in case. I finished in 42:15.4 and then discovered that my previous time was 42:11.3.
I decided to do 10k today and had this idea in my head that it was a very soft target and all I really needed to do was complete the distance. I didn't feel particularly comfortable throughout as my back has been acting up a bit since I did the January and February CTCs on successive days. Anyway, with about 2k to go and my projected time showing as somewhere around 42:30, I began to think about my previous 10k and realised that it had been 42:xx.
I still thought it was closer to 43 minutes than 42, but decided to speed up with 1k to go, just in case. I finished in 42:15.4 and then discovered that my previous time was 42:11.3.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Paul Victory
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Re: what training have free spirits been doing today?
Did my second 'hour of power' (in the loosest possible definition of the term) of the season today. My target was 14k and I tried to keep my pace at or near 2:08.5. Just about kept on track and managed a final sprint to get to 14061 @ 2:08 pace. Splits were as follows:
Split Pace Rating Heart Rate
1163 2:08.98 26 119
1159 2:09.42 28 124
1169 2:08.31 28 132
1168 2:08.42 29 135
1167 2:08.53 29 138
1176 2:07.55 29 144
1168 2:08.42 29 147
1169 2:08.31 29 144
1172 2:07.99 28 152
1169 2:08.31 28 152
1169 2:08.31 27 155
1214 2:03.56 31 167
14061 2:08.01 28 142
Split Pace Rating Heart Rate
1163 2:08.98 26 119
1159 2:09.42 28 124
1169 2:08.31 28 132
1168 2:08.42 29 135
1167 2:08.53 29 138
1176 2:07.55 29 144
1168 2:08.42 29 147
1169 2:08.31 29 144
1172 2:07.99 28 152
1169 2:08.31 28 152
1169 2:08.31 27 155
1214 2:03.56 31 167
14061 2:08.01 28 142
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 done on your "hour", Paul
Old enough to know better - young enough to do it anyway
- Paul Victory
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Re: what training have free spirits been doing today?
Thanks Erik. I spent the following weekend in London and was suffering a lot of aches and pains when I got home on Tuesday - particularly in both shoulders. So I stayed off the erg until today, when I did a just row for 35 minutes at 2:08 pace. If I don't have an adverse reaction, I'll try to have another go at either the CTC or IRL before month end.
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?
For the very first time I did a 30r20 today!
Despite erging on and off for a few years I'd always focused on shorter distances and intervals, none of it rate capped until I joined Free Spirits earlier this year. Now I've learnt a whole new way of inflicting pain. Pace a very hard 1.54.6
Max
Despite erging on and off for a few years I'd always focused on shorter distances and intervals, none of it rate capped until I joined Free Spirits earlier this year. Now I've learnt a whole new way of inflicting pain. Pace a very hard 1.54.6
Max
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
- Paul Victory
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Re: what training have free spirits been doing today?
I've had a few full on sessions recently and a somewhat 'social' Easter, so I didn't feel like doing much today other than a gentle recovery row. I did just over 8k at 2:10 pace and felt slightly guilty at stopping before I reached 10k for the day. I guess I had become indoctrinated due to the Mud Season Madness Challenge. Kind of glad it's over.
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?
I've also had a few days break after the Mud Season challenge and got back on the horse today.Paul Victory wrote: ↑Tue Apr 03, 2018 5:19 pm I've had a few full on sessions recently and a somewhat 'social' Easter, so I didn't feel like doing much today other than a gentle recovery row. I did just over 8k at 2:10 pace and felt slightly guilty at stopping before I reached 10k for the day. I guess I had become indoctrinated due to the Mud Season Madness Challenge. Kind of glad it's over.
Going to be rowing on a lower DF (250) after having done a lot of base strength work this season.
Did two 30 min sessions today :
1. 7214m @ 26.2spm
2. 7316m @ 26.0spm
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- hewitt
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Re: what training have free spirits been doing today?
Just having a look around and thought I would start posting a few sessions if nobody minds. You were the team that got me started and I need another push to get me started again after a lay off serious training for a while. Been doing the odd session to stay relevant but nothing special. So may take some time to get back up to speed whatever that is these days.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
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Re: what training have free spirits been doing today?
Welcome back, Jason - or whatever it is Certainly good to see you posting again - have seen some of your workouts and training on Facebook Also pleasant to see a good old classic, well done
Old enough to know better - young enough to do it anyway
- hewitt
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Re: what training have free spirits been doing today?
Thanks Erik. .
Been plodding about on the rower like I said on facebook but looking to get back on the erg more seriously. The odd ctc swell.
Had a pretty shit year with separating from my ex wife. But met somebody else and moved town. Head getting back to a good place so should start improving lots now. . Well that is the plan.
Been plodding about on the rower like I said on facebook but looking to get back on the erg more seriously. The odd ctc swell.
Had a pretty shit year with separating from my ex wife. But met somebody else and moved town. Head getting back to a good place so should start improving lots now. . Well that is the plan.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
- hewitt
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Re: what training have free spirits been doing today?
Still here and still training just not been taking pictures of the monitor in the gym.
Finally settled into my new house and looking to buy a second hand erg in the next 2 weeks. So skirting around eBay. .
Just been doing short intervals in the gym but once I get my own erg again I can get out in the garden and get some good meters in again.
Finally settled into my new house and looking to buy a second hand erg in the next 2 weeks. So skirting around eBay. .
Just been doing short intervals in the gym but once I get my own erg again I can get out in the garden and get some good meters in again.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
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- Free Spirit forever
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Re: what training have free spirits been doing today?
So good to hear from you again, Jason So wonderful to learn about your new life and - very soon - your new erg I imagine it was a special feeling when you sold your old erg - and perhaps when you get your new used erg as well
Yes, yes... Still remember the days when sub 17 5ks were the order of the day - well, at least when I look at the PB signatures... Am trying now to get sub 19 on a training 5k, today first step towards that 19min14.2. Yes, wonderful idea to bring the erg outside Right now mine is on the 1st floor, but I think you have inspired me to bring it outside in a couple of days...
Yes, yes... Still remember the days when sub 17 5ks were the order of the day - well, at least when I look at the PB signatures... Am trying now to get sub 19 on a training 5k, today first step towards that 19min14.2. Yes, wonderful idea to bring the erg outside Right now mine is on the 1st floor, but I think you have inspired me to bring it outside in a couple of days...
Old enough to know better - young enough to do it anyway
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Re: what training have free spirits been doing today?
Yes, moved my erg outside today... Made breathing and cooling so much easier... 18m46.1 Just what the doctor - or rather Jason - ordered
Old enough to know better - young enough to do it anyway
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Re: what training have free spirits been doing today?
Today an early row for me - and an early SB: 5k 18:38.7 1:51.8 27spm
Old enough to know better - young enough to do it anyway
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Re: what training have free spirits been doing today?
Definitely the way to go - the only time I ever erg indoors is when it is raining.
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- hewitt
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Re: what training have free spirits been doing today?
Sorry. Been quite for a week. My girlfriends grandad died last Friday. . He was 95 so had a very good innings. Been busy sorting things out with her. Will be back soon. Keep up the good 5k training Erik.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
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- Free Spirit forever
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Re: what training have free spirits been doing today?
Thanks, Paul, always a big inspiration
Thanks, Jason Yes, there certainly are things to sort out in situations like these... Generous of you to help at this stage Know you will come back strong erging wise
Thanks, Jason Yes, there certainly are things to sort out in situations like these... Generous of you to help at this stage Know you will come back strong erging wise
Old enough to know better - young enough to do it anyway
- Claudius
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Re: what training have free spirits been doing today?
Had a go fot the hard distance session...but because of the marathon challenge i decided to do the row as a HM, and post it here - it went well to the plan to stay sub 2:00 min pace...
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“Do you wish me a good morning, or mean that it is a good morning whether I want it or not; or that you feel good this morning; or that it is a morning to be good on?”
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- Paul Victory
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Re: what training have free spirits been doing today?
I decided to do a 30 minutes TT today in order to have some scores to enter in the nonathlon whenever it gets up and running. My SB for last season was a very soft 7266, with a prorated distance for the nonathlon of 7472 taken from my 10k SB. So I figured I should be able to get over 7500 meters.
I had a bit of a twinge in my lower back, so I started off quite slowly at around 2:03 pace, but my back eased out after a few minutes so I picked up the pace a bit. I managed to settle in around the 1:58 mark, but it was tough enough and I fell off pace a bit in the final 6 minutes until I managed to pick it up over the last minute or so to finish with 7606 meters @ 1:58.3 pace. Splits were as follows:
1491 2:01.5 29
1527 1:57.8 32
1524 1:58.1 33
1528 1:57.8 31
1546 1:56.4 31
7606 1:58.3 31
I had a bit of a twinge in my lower back, so I started off quite slowly at around 2:03 pace, but my back eased out after a few minutes so I picked up the pace a bit. I managed to settle in around the 1:58 mark, but it was tough enough and I fell off pace a bit in the final 6 minutes until I managed to pick it up over the last minute or so to finish with 7606 meters @ 1:58.3 pace. Splits were as follows:
1491 2:01.5 29
1527 1:57.8 32
1524 1:58.1 33
1528 1:57.8 31
1546 1:56.4 31
7606 1:58.3 31
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Tako
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Re: what training have free spirits been doing today?
Wow, some really impressive efforts by many FS these days!! Well done everyone!
- plummy
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Re: what training have free spirits been doing today?
Like Paul, I went for a 30 mins tonight to get a marker (only the one though as I can't be bothered pro-rating stuff for the Nonathlon). Managed 7562m which was mostly pretty horrible (had to back off in the second to last 5 min split). SB last year was 7633 and that was the only time I got above 7600 I think so the result wasn't too bad.
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?
Well done Paul V, Claudius, and Dave, for getting sub 2:00 splits on challenging pieces
Two days ago did the 6k: 22:28.8, not too bad (echoing Dave) as it was close to last season´s quickest from me
Two days ago did the 6k: 22:28.8, not too bad (echoing Dave) as it was close to last season´s quickest from me
Old enough to know better - young enough to do it anyway
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Re: what training have free spirits been doing today?
Good stuff Erik - steadily getting stronger
Discovered a really tough workout at the weekend - replacing the chain and sprocket on a C2 when you are technically and mechanically challenged!!
15-20 million metres managed to tighten the sprocket to such an extent I had to go to a motorbike workshop to get the old sprocket removed!!
Basically struggled every step of the way - took me most of Saturday and when I finished I knew that I hadn't got the routing of the shock cord correct, but it seemed manageable and I was too tired to care!!
Lasted 310m this morning before the shock cord stopped working altogether - managed to re-route it correctly and now I have a fully functioning erg again - only then had time for a gentle 5k, but it is a start.
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- Iain
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Re: what training have free spirits been doing today?
Great to see the old names. Several year's off have left me in a horrific state. A few false starts over the years but always tried to go too fast. So taking it really easy and been going about a month now. Almost too embarassed to post a time, but on Saturday did 4kr4', 3kr3', 2kr2', 1k. Struggled to get rating to start with a 2 and only 2:21.9 average as a result. But successfully completed the longest workout I have attempted in years and set a benchmark.
- Iain
- Iain
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- plummy
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Re: what training have free spirits been doing today?
Welcome back Iain - try and make it stick this time
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