what training have free spirits been doing today?

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

Post by zootMutant »

David - those are all very solid rows. Well done. :fsbgrin:
MaxMacLaren1 wrote: Thu Sep 05, 2019 6:09 pm
zootMutant wrote: Thu Sep 05, 2019 5:21 am ... 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!
It's hard. Today was my 4th row, and I'm already itching to increase the pace and/or distance. But the last time I did that (in April) I ended up flat on my back for two weeks.
Tako wrote: Thu Sep 05, 2019 2:19 pm 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!
You're right, of course. :fsbgrin:

Today's row:

2x15', r3' -- 5549 m, 2:42.1, 82.2 watts -- AHR 119

I upped the drag factor from 110 (which I often used on the Wolverine Plan L4s at 16-18 spm) to 120. Since I'm rowing around 20 spm right now, that felt much better. I upped the pace, so now my effort puts me just into the 'aerobic' zone at around 60% of HRR.

Back feels pretty good today. Tomorrow will tell.

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

Post by Shang-Chi »

2000 warm up in pace 2:06.6

5 x Interval
Time Meters Pace Watts Cal/Hr S/M
1:40.0 584m 1:25.6 558 2219 48
0:20.0 115m 1:26.9 532 2131 48
r: 1:30 21m
0:20.0 120m 1:23.3 605 2381 48
r: 1:30 20m
0:20.0 123m 1:21.3 651 2541 51
r: 1:30 18m
0:20.0 111m 1:30.0 479 1947 45
r: 1:30 21m
0:20.0 116m 1:26.2 546 2180 48
r: 1:30 23m
r103m

Got me very sweaty and out of breath ! So I guess I’m on my way in some sense.
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Re: what training have free spirits been doing today?

Post by Davidba »

Time limited 2day so just 30mins 1.52.3/ 25spm
First 10 mins easy c. 2.00 then settled to a pace of 1.49 odd.
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Re: what training have free spirits been doing today?

Post by Davidba »

Shang-Chi wrote: Sun Sep 08, 2019 9:04 am 2000 warm up in pace 2:06.6

5 x Interval
Time Meters Pace Watts Cal/Hr S/M
1:40.0 584m 1:25.6 558 2219 48
0:20.0 115m 1:26.9 532 2131 48
r: 1:30 21m
0:20.0 120m 1:23.3 605 2381 48
r: 1:30 20m
0:20.0 123m 1:21.3 651 2541 51
r: 1:30 18m
0:20.0 111m 1:30.0 479 1947 45
r: 1:30 21m
0:20.0 116m 1:26.2 546 2180 48
r: 1:30 23m
r103m

Got me very sweaty and out of breath ! So I guess I’m on my way in some sense.
Crazy speed, dont think i could make the machine read 1.20 something for too long if at all!
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Re: what training have free spirits been doing toda

Post by Shang-Chi »

September 09, 2019 11:45:00

Wu 2218m just row !

v100m/2:30r...3 row
300m, 0:49.0, 1:21.6 cal 33
Rest Distance 67m
Rest Time 7:30.0
Overall Distance 367m
Overall Time 8:19.0
Average Watts 643
Calories Per Hour 2511
Stroke Rate 52
Stroke Count 45
Drag Factor 228

Intervals
Time Meters Pace Watts Cal/Hr S/M
0:49.0 300m 1:21.6 643 2511 52
0:15.5 100m 1:17.5 752 2887 58
r: 2:30 24m
0:15.2 100m 1:16.0 797 3044 55 SB
r: 2:30 24m
0:18.3 100m 1:31.4 457 1872 46
r: 2:30 19m
r67m

The plan was to row 10 x 100m but stopped when I did season best ! :fsbgrin:
Last edited by Shang-Chi on Sat Sep 14, 2019 10:43 am, edited 1 time in total.
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Re: what training have free spirits been doing today?

Post by CamiCrew »

Good to see you Zoot! Careful with the back, sorry to hear it's causing you trouble.
-barbara

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Re: what training have free spirits been doing today?

Post by Davidba »

Pete Plan Week 2 variable intervals
1.38.1 av. Second 500m interval at 1.33.1 which I was pleased with. Last time I did this session was Nov 18 whilst only training in a random fashion, av was 1.40.2. Around 1.38 average is where I was when I did my last 2k test in Sep 2017 (6.36.5) and my 5k of 17.15 (albeit my endurance isnt there for that yet by any means).
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Re: what training have free spirits been doing today?

Post by Davidba »

Pete Plan wk2 4x2k(5 r)

1.44.3 av
6.59.8, 1.44.9, 26 spm
6.59.2, 1.44.8, 27 spm
6.56.6, 1.44.1, 28 spm
6.53.5, 1.43.5, 28 spm

Was shooting for 1.45.0 with aim of lifting it for reps 3 and 4. Df 132.
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Re: what training have free spirits been doing today?

Post by plummy »

After a week pretty much crocked with bicep tendon strain I've had a couple of goes at 5k's in the last 2 days as I've decided to attend the Devon Indoor Rowing Champs on Saturday (mainly to tie in with a visit to my ex-neighbours). Wednesday, still not using my arms I managed an uncomfortable 21:08 (uncomfortable trying not to bend my arms at all) but last night I had more movement so pushed harder and managed 20:16.0 (SB is 19:54.9). My bicep didn't hurt too much but my lungs weren't happy at all and there were 2 x small back-offs in there.
Only targeting around 20 minutes but sub 19:54 would be an awesome result
57 yrs old, 74kg, 5' 10"
40Mm metres rowed - just pootling along now
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Re: what training have free spirits been doing today?

Post by Shang-Chi »

September 13, 2019 15:44

Wu 2500 meters in pace sub 2:00

Who said that Friday the 13. was an unlucky day ?

100 METERS, 0:14.7 TIME, 1:13.5 PACE, 13 CALORIES PB :fsbgrin:

Average Watts 881
Calories Per Hour 3333
Stroke Rate 61
Stroke Count 15
Drag Factor 233

Verified
Yes
Ranked
Yes
Entered
ErgData iOS

Damn good attempt ! :fsbgrin: :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Davidba »

Not today, but yesterday! 45mins easyish,1
57.9/500. Only 3 sessions for the past week but hopefully more this week
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Re: what training have free spirits been doing today?

Post by Shang-Chi »

Davidba wrote: Mon Sep 16, 2019 12:39 pm Not today, but yesterday! 45mins easyish,1
57.9/500. Only 3 sessions for the past week but hopefully more this week
Nice one ! Good speed !
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Re: what training have free spirits been doing today?

Post by Davidba »

Pete Plan WK 3 4x1k
1.38.5 / 500 30spm
1. 1.37.9 30spm
2. 1.37.9 30 spm
3. 1.37.7 31 spm
4. 1.40.4 30 spm

Faded badly in the last interval. Had nothing left. Poor fuelling 2day prob didnt help. Last time I tried this was November 18 with an av of 1.41.1. Best ever was 1.38.1 so not too far off that. Really need to get some longer rows in this week..

Df 132 for all but third interval which was prob c. 125.
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Re: what training have free spirits been doing today?

Post by zootMutant »

CamiCrew wrote: Tue Sep 10, 2019 5:20 am Good to see you Zoot! Careful with the back, sorry to hear it's causing you trouble.
Hey Barbara! Nice to hear from you! My back is doing quite well. (Other things not so well... details in the injuries thread. :oops: )

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

Post by Davidba »

PP WK 3 - Intervals

3k 1.44.9, 27spm
2.5k 1.44.6, 27 spm
2k 1.43.6, 28 spm

Av: 1.44.4
Df125

Best one of these when last following the plan was an av of 1.43.6 in october 2017. That came after doing my 5k pb in sep 17. Again, I have to be pleased with this. Roll on the wkend for a couple of solid 10k plus rows.
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Re: what training have free spirits been doing today?

Post by Davidba »

Pete plan wk 1 rotation 2
8x500, 1.35.2 av (31spm).
Started at c. 1.36.1 (av from first session). Finished strongly at 1.34.7 and 1.33.2 having settled to around 1.35.5/6 for the middle intervals.
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Re: what training have free spirits been doing today?

Post by LilyG »

First HM since early June and only the third time on the beast since then, a very pleasing 1:27:30 :) just a minute and 12 seconds off my PB.....lets see what happens next weekend
F - 52, 5' 3", 9st 9lbs - good things come in small packages!
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Re: what training have free spirits been doing today?

Post by Wolfmiester »

Outstanding time for a HM Lily =D> =D>
(In fact, just checked the rankings and that has you at #1 ^O^ )
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Re: what training have free spirits been doing today?

Post by Grobi »

Wolfmiester wrote: Mon Nov 18, 2019 9:16 am Outstanding time for a HM Lily =D> =D>
I'd echo Steve's comment, that's a phenomenal time for a HM, well done! =D>
Wolfmiester wrote: Mon Nov 18, 2019 9:16 am (In fact, just checked the rankings and that has you at #1 ^O^ )
You should rank it if you haven't already. It would put you comfortably in spot #1 (which is currently 1:31:36.9 on the international (!) ranking).
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Re: what training have free spirits been doing today?

Post by LilyG »

Thank you very much! (I was blowing a bit at the end :) )
F - 52, 5' 3", 9st 9lbs - good things come in small packages!
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Re: what training have free spirits been doing today?

Post by Wolfmiester »

Any time you feel like having a go at the CTC Lily ... O:)
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 »

A nice heart rate restricted row today. 10k in 39:12.2 @ 1:57.6, average HR 133. In January I did a number of similar rows, typically 40mins @ 2:03, average HR 130. Looks like quite a difference. As my HR monitor was a Christmas present last year I'll soon be able to compare workouts and see how my HR has changed one year on.
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 »

Another HR restricted 10k today. 39:26.3 @1:58.3, average heart rate 129. In watt terms that's 211 watts compared to last year's 2:03 which is 188 watts so a 12% increase. That seems a lot and not entirely sure what it means. But I'm guessing it means I'm fitter and should try some longer distance ranking times / distances!
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Re: what training have free spirits been doing today?

Post by Grobi »

MaxMacLaren1 wrote: Fri Dec 06, 2019 7:22 pm But I'm guessing it means I'm fitter and should try some longer distance ranking times / distances!
Asolutely! That‘s great progress you made, keep it coming!
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Re: what training have free spirits been doing today?

Post by Claudius »

good thread here...perfectly to post some random but maybe reasonable workouts, today i felt to do some aerobic sub threshold rate restriced workout, 3x10min, 5min easy between:
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