what training have free spirits been doing today?

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Ian Bee
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Re: what training have free spirits been doing today?

Post by Ian Bee » Sat May 18, 2019 12:26 pm

First marathon of the year. I should really be pleased :

1) stroke rate was pretty consistent at 22-23;
2) heart rate stayed on my cv range apart from two random peaks;
3) I stuck to two fluid breaks at 22km and 35km, and that worked well (previously a break at halfway led to a break at 10k to go, and then a break with 20 minutes to go.

But:
1) Probably about as sore as I've ever been after a FM;
2) Feel that I could have got closer to my PB.

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Re: what training have free spirits been doing today?

Post by plummy » Sat May 18, 2019 3:16 pm

Tasty FM that Ian. Tantalisingly close to sub 3 hrs as well - nice one.
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Re: what training have free spirits been doing today?

Post by Ian Bee » Sat May 18, 2019 5:04 pm

Thanks Dave. I've hope for this distance.
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Re: what training have free spirits been doing today?

Post by Claudius » Tue May 21, 2019 8:53 am

great row Ian =D> , i have really the most respect for people finishing a FM !

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Re: what training have free spirits been doing today?

Post by Ian Bee » Wed May 22, 2019 9:25 am

Thanks Claudius. The times people achieve are eye watering.
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Re: what training have free spirits been doing today?

Post by plummy » Thu Jun 20, 2019 10:43 am

The forum is very quiet so I thought I'd chuck something (albeit very average) up just to show I'm still doing a bit here and there.
On Tuesday I decided to clear some cobwebs and do an interval set. Thought about a 2 x 2000m but wasn't enthusiastic at all so dropped it to 4 x 1500 (3.5 mins rest)
Felt really tough but got a little bit better:
5:59.1 - 1:59.7
5:55.6 - 1:58.5
5:54.1 - 1:58.0
5:50.2 - 1:56.7

Wasn't as bad overall as the first one lead me to believe it would be
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Re: what training have free spirits been doing today?

Post by duffyoz » Fri Jun 21, 2019 12:53 am

After following the beginner pete plan for 4 weeks (and some playing around before that) I decided the summer solstice challenge could be completed in chunks. No more than 3-5 min rest in between but decided that getting cold wasn't worth waiting longer. Quite happy to have finished it below my self selected target of 2.40 pace and staying at 23/24 s/m. Including a short warmup it was 22007m. A proper HM might be doable by Christmas if I can still get erg time around work trips planned for August and September.

5000 2.38.7 24 (First 1000 @ 2.38.7 24)
5000 2.38.4 23
5000 2.38.0 23
6000 2.34.0 24 (Last 1000 @ 2.31.3 25)
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Re: what training have free spirits been doing today?

Post by Ian Bee » Fri Jun 21, 2019 2:22 pm

Well done on beating your target ImageImageImageImage

I haven't felt 100% for a couple of weeks, so was pleased to have the time to complete the summer solstice challenge for the first time since I started my erg association.

Average pace of 2.05.4 is a little outside of what I would have wanted, but I'll take that in the circumstances.
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Re: what training have free spirits been doing today?

Post by duffyoz » Sun Jun 30, 2019 9:52 am

Today was supposed to be a rest day but as I had to go to work it felt like I should row before I went.

So I tried doing 30 min with a rate change every 3 min, sorry about the picture, I'll work on that. Tried to stay under 2.30. I'm intending to have some further play with this sort of session. Certainly a challenge mentally and it left some feeling in my legs but that might have been trying to beat Janet into boat 4 for June CTC :fsbgrin: Any pointers on erg work for getting stronger legs and/or rowing at lower s/m gratefully accepted. It did mean I have a time for 30 min this season that I can much improve on later.
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Sun Jun 30, 2019 1:10 pm

Hi Lesley,

The post below may help although it is about improving leg strength for erging rather than by erging. Personally I like the classic 30 r20 for strength building. I've also read that rowing strapless, and building in lots of power 10s are supposed to be good. Will be interesting to see others views.

Draggon wrote:
Sat Mar 09, 2019 5:04 pm
Mr Squirrel,

It's very hard to beat good old-fashioned squats for leg strength. They are considered a foundational exercise in any good strength-building regimen. I would suggest starting with 0 weight a couple of times a week and adding slightly more each week over time. "Slightly more" can be anything from a can of corn in each hand to cradling your cat while squatting - just try not to drop the cat! Seriously, people have the idea that "Squats" require a bar and big weight plates. That doesn't have to be the case at all.

Further, I'd suggest planks for core strength. Core strength is key to easing the affects of aging, yet so few put much focus on it.

The above is just opinion, but I view it as valid information. I've been interested in overall physical fitness all of my adult life and even have a little bit of formal training (not enough to impress anyone).
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Re: what training have free spirits been doing today?

Post by duffyoz » Fri Jul 05, 2019 12:10 pm

Thanks Max
I have read about this 30r20, sounds painful, but a must do to improve. After some nice improvements this week over 5k and 500m and only 6 or 7 weeks until a couple of work trips will see me out of action for 3 weeks I think the time is nigh I give this a go on one of the beginner Pete plan 2 days rest - also called the weekend. I have also been doing some wall squats (thighs parallel to the ground) until my legs shake, as my proper squat depth is atrocious and hurts my knees anyway. Still learning, still improving :)

Lesley
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Re: what training have free spirits been doing today?

Post by Ian Bee » Sun Jul 07, 2019 4:47 pm

The stars aligned today for a longer row......
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Df 110 and spm 21, so getting towards sensible relative to my normal settings. I had set the row to a rather aspirational 100k but that was never on the cards once my snack choices proved inedible (thought I bought soft jelly babies, but they most certainly weren't) and while a seat pad plus copious bubble wrap sorted seat comfort, I've a couple of between finger blisters to deal with now.

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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Fri Jul 12, 2019 1:30 pm

Ian Bee wrote:
Sun Jul 07, 2019 4:47 pm
The stars aligned today for a longer row......
Wow that is a long row =D> :shock: =D> (More than I've managed in a week this season :oops:)
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Re: what training have free spirits been doing today?

Post by Tako » Fri Jul 12, 2019 2:22 pm

Well done Ian! Will Be interesting to see who earns the 100k pin first. The ultimate proof of C2 addiction :-) :-)
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Re: what training have free spirits been doing today?

Post by Ian Bee » Fri Jul 12, 2019 3:59 pm

Thanks Max and Tako.

I'll wait a couple of weeks before a second attempt at 100k certainly!
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Re: what training have free spirits been doing today?

Post by duffyoz » Sat Jul 13, 2019 8:59 am

Ian you are brilliant ^O^ ^O^ , my first HM pales in comparison. Didn't really mean to do anything today but it seemed like a "why not just give it a go" kind of day. With no one else at home, nobody needed to know if it went pear shaped. Unfortunately I didn't look at the time when I started so I finished in the dark and had to peer at the screen as the last numbers rolled past. Fairly sure there was an extra few strokes in there just in case I was misreading the screen in the dark. I vaguely thought 2.40 might be OK and just settled around 2.35 instead. As the final 5000 approached I was only focused on staying under 1:50, which I barely managed.
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Re: what training have free spirits been doing today?

Post by plummy » Sat Jul 13, 2019 9:07 am

Some great distance munching going on here - well done boys and girls =D> =D>
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Re: what training have free spirits been doing today?

Post by Ian Bee » Sat Jul 13, 2019 10:44 am

duffyoz wrote:
Sat Jul 13, 2019 8:59 am
my first HM pales in comparison.
Congratulations on your first HM - it's a step into the unknown for these distances, so you should really be happy with that =D> =D>
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Re: what training have free spirits been doing today?

Post by Tako » Mon Jul 22, 2019 3:50 pm

After more than 2 weeks without erging it was great to get going again after digesting the shock of looking at the meterboard and daily average, but I have to admit it was not easy as all fitness has vanished. Well, I will have to keep the wheel spinning again more regularly in order to get back to speed and having a chance to defend my position in the C2CTC and to spread some green on my meta-Nonathlon. The latter will be tough though!

Wishing a great summer to all Free Spirits!
Rowing for fitness & health!
Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Thu Jul 25, 2019 10:42 am

At last! On the 7th attempt I managed to break 15,000m for the 60m r18 :D.

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Re: what training have free spirits been doing today?

Post by Ian Bee » Thu Jul 25, 2019 10:47 am

MaxMacLaren1 wrote:At last! On the 7th attempt I managed to break 15,000m for the 60m r18 :D.

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Re: what training have free spirits been doing today?

Post by duffyoz » Fri Jul 26, 2019 9:58 pm

A Saturday morning session of 30 min. Took 10 to 15 min to really get into it but happy with where it finished since I only got on the rower in May to help recover from a nerve compression issue, and I've managed to cover almost 400,000m so far. I haven't rowed since 2014 so almost back to where I was 5 years ago.

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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Sat Jul 27, 2019 5:46 pm

Well done Lesley, nice interval pacing and a fast finish!
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Re: what training have free spirits been doing today?

Post by Tako » Sat Aug 03, 2019 12:59 pm

Inspired by all the other posts here I thought I post one my self.

Originally I wanted to do a longer piece to get again closer to my target average per day of 7k, but after the summer vacation it is currently more around 6k. No Ian, it wasn’t the 100k, only half ;-) However, due to family obligations I had to do some shorter stuff.

As I was happy with my last month’s C2CTC sprint, although it unfortunately was a few 10s of a seconds too slow for Boat 1 I thought I give the 2k a go as it is one of the worst scores in my current Nonathlon and after a warm up of 2k I finally managed again for the first time in a while to go sub7 :-)
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which gave me 50 additional Nonathlon points.

And as I thought I could just as well complete 10k in total for the Dog Days I had a first go at The August C2CTC. That went surprisingly well after a careful start:
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And after paddling the remaining meters I reached the third goal for the day (dog challenge for week1), so a great start of the weekend!
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Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: what training have free spirits been doing today?

Post by JonT » Mon Aug 05, 2019 9:08 am

It doesn't get much more productive than that Tako :lol: =D>
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