what training have free spirits been doing today?

[MaxMacLaren1]

Tako, Congratulations on your sub 7 2k .

[Tako]

Thanks Jon and Max! Hopefully more like that to come.

[Tako]

And yet another certificate of insanity

[plummy]

50k - you lunatic (congrats though!!)

[MaxMacLaren1]

Well done Tako . I wonder if that means you are half way to full insanity!

[Tako]

Yes, correct Max! The 100k is a still a target

[Tako]

After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today



A great weekend to all of you and remember to do the C2CTC!!! All entries count!

[JonT]

After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today

That's got to be worth a 4321m warm-up row, surely.

[Shang-Chi]

Hi everyone.

I’m back, always wanted to say that !

I just bought a Dynamic rower. So I will be rowing a little. I will not be say much in here or log a lot.After assembling and testing the machine I did my first row today. an interval row 0:30/1:00r...10, time 5:00, pace 1:43.5, 40 s/m just to boost my body ! Best pace in the end: 1:30.3

[Shang-Chi]

v0:30/1:00r...10 row
1,521 METERS, 5:00.0 TIME, 1:38.6 PACE, 124 CALORIES, Rest Distance 196m, Rest Time 9:00.0, Overall Distance 1,717m Overall Time 14:00.0, Average Watts 365, Calories Per Hour 1555, Stroke Rate 39, Stroke Count 205, Drag Factor 137

0:30.0 156m 1:36.1 394 1654 42
r: 1:00 23m

0:30.0 157m 1:35.5 401 1681 40
r: 1:00 23m

0:30.0 158m 1:34.9 409 1707 40
r: 1:00 23m

0:30.0 160m 1:33.7 425 1761 42
r: 1:00 20m

0:30.0 154m 1:37.4 379 1603 40
r: 1:00 19m

0:30.0 135m 1:51.1 255 1178 36
r: 1:00 15m

0:30.0 142m 1:45.6 297 1321 36
r: 1:00 15m

0:30.0 150m 1:40.0 350 1504 40
r: 1:00 23m

0:30.0 146m 1:42.7 323 1410 38
r: 1:00 17m

0:30.0 163m 1:32.0 449 1845 44

Really weak at the end, but much better than yesterday !

[Shang-Chi]

Intervaltraining 100m/2r...5

Time Meters Pace/Watts, Cal/Hr, S/M

1:22.1 500m 1:22.0 632 2476 51
0:15.4 100m 1:17.0 767 2938 59 (SB)
r: 2:00 26m
0:16.3 100m 1:21.5 647 2525 52
r: 2:00 21m
0:16.7 100m 1:23.5 601 2369 50
r: 2:00 23m
0:17.3 100m 1:26.4 541 2161 45
r: 2:00 22m
0:16.5 100m 1:22.5 623 2445 51

[Shang-Chi]

Interval
Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,150m 1:55.6 226 1078 29
1:00.0 251m 1:59.5 205 1005 33
r: 1:00 13m
2:00.0 526m 1:54.0 236 1111 30
r: 2:00 16m
3:00.0 786m 1:54.5 233 1102 28
r: 3:00 17m
4:00.0 1,009m 1:58.9 208 1016 27
r: 4:00 16m
3:00.0 757m 1:58.8 208 1016 30
r: 3:00 19m
2:00.0 521m 1:55.1 229 1088 29
r: 2:00 19m
1:00.0 301m 1:39.6 354 1516 40
r: 1:00 21m
r121m

Lovely training with a okay ending.

[MaxMacLaren1]

Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.

[Shang-Chi]

Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.

Thanks, yes lots of power but still no stamina

[Shang-Chi]

Very little training today. Just relaxed meters.

[Shang-Chi]

Just 3000 meters in low pace. Lost some weight since I started !

[Shang-Chi]

A wild first 500 meters in pace 1:30.2 ! No warm up and no preparation, and the first clean 500 in 4 years

[Shang-Chi]

Just 100m again in 15.3 seconds !

Splits
Time Meters Pace Watts Cal/Hr S/M

0:15.3 100m 1:16.5 782 2990 55

[Davidba]

30 mins steady, 1:56.4/500, 22 spm.

[zootMutant]

Shang-Chi -- Those are some very nice rows for a 1st week back!
David -- looks like a nice steady row!

==========

I hesitate to even post my rows this week. I've been suffering recurring, acute back pain that has kept me off the rower for some time. I am starting to add workouts, but I intend to keep the intensity low for at least 12 weeks to build up some basic endurance.

Fri - UT2 (2x10) r2' R20, AHR 106, 2:50/500m
Mon - UT2 (2x11) r2' R20, AHR 109, 2:50
Wed - UT2 (2x12) r2' R20, AHR 108, 2:51

Pretty embarrassing... but you have to start somewhere.

Cheers,
zoot

[Shang-Chi]

Just 5000 m in pace 2:06,6 DF 145

Thanks zootMutant !

[Tako]

Hi zoot,
Instead of calling it embarrassing you should see it as a good thing, as we can keep an eye on you, so you don’t go too hard too early
Good luck with getting back into shape!
Take it easy!

[MaxMacLaren1]

... but you have to start somewhere.

Thanks zoot you have probably saved me a lot of heart ache and pain. I will follow your lead when I get back on the erg because I would have tried to go too fast too soon!

[Davidba]

PP Week 1

5x1500 m (5R)
1) 1.44.8 / 27 spm
2) 1.44.7 / 27 spm
3) 1.44.7 / 28 spm
4) 1.44.6 / 28 spm
5) 1.42.9 / 29 spm

1.44.3 av

[Davidba]

10k steady at 1.55.7 / 23 spm
Took first 2k easy at c. 2.00/500 then tried to shoot for a 1.55 odd av.