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?

Post by Paul Victory »

Shang-Chi wrote:Great rowing-distance Paul and congrats on different distances you have done.FM, 4 min 30 min. =D> =D> =D> You seem to be faster than ever, overall!
Thanks Mikkel

I've had quite a good run of results, but it creates expectations that I'll be able to do it every time I get on the erg. I think I need to ease back a bit over the next few days and I'm taking today off. Third day this week - practically unheard of! Hopefully, I'll be refreshed and raring to go tomorrow.

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Re: what training have free spirits been doing today?

Post by Shang-Chi »

Paul Victory wrote:
Shang-Chi wrote:Great rowing-distance Paul and congrats on different distances you have done.FM, 4 min 30 min. =D> =D> =D> You seem to be faster than ever, overall!
Thanks Mikkel

I've had quite a good run of results, but it creates expectations that I'll be able to do it every time I get on the erg. I think I need to ease back a bit over the next few days and I'm taking today off. Third day this week - practically unheard of! Hopefully, I'll be refreshed and raring to go tomorrow.

Paul V
And again today on 5000m! :D
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Re: what training have free spirits been doing today?

Post by Gooner Neil »

<iframe src="http://www.endomondo.com/embed/workouts ... height=600" width="950" height="600" frameborder="0" scrolling="no"></iframe>

40 miles on the bike plus an unwanted puncture. Route should be above if I've read the instructions correctly #-o
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what training have free spirits been doing today?

Post by Gooner Neil »

Well try again
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Impressive circuit Neil.

I was all over the place today. It was my youngest son's 21st birthday party last night and I had quite a late night, so that might have been a factor, but I just didn't feel right today.

I did 30 minutes warm up at just under 2:08 pace and then decided to have a go at my 1k SB of 3:18.3. I managed to keep the average at around 1:38 until around the 500m mark, but then totally blew up. I kept paddling along to finish in just under 3:30. So I decided to do another warm up (20 minutes at 2:11 pace) and then have a go at this month's CTC and set the PM4 for 6x5'r1'.

After about 30 seconds, I knew I just wasn't in form to do any hard rowing, so I just completed the first 5' in 1179m and then decided to do a bit more meter munching and did a further 9.2k in 41 minutes. Total meters for the day were 23071 to bring me back up to number 51 on the overall C2 meterboard.

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Re: what training have free spirits been doing today?

Post by Shang-Chi »

11K OTW in Nike (single-sculler), in the channel as 600m sprint/600m recovery
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Re: what training have free spirits been doing today?

Post by stumpy »

Good training guys keep it going,
Well this weekend was my London to Brighton cycle ride in aid of Brain Tumour UK, having spent the night in my mates motor home under the mast at Cystal Palace listening to the pounding rain on the roof the day dawned with me thinkin do I really want to do this as it was still sheeting it down but a couple of hours later thankfully it had eased and then stopped :D :D :D :D leaving just a fair old head wind to contend with, still better the wind than the rain. the ride went mostly well with only one flat from our group of eight and me losing a pedal at the top of Ditchling Beacon (it just fell off) best part of the day was all the crowd cheering us in on the sea front at the finish. Great day out fully reconmend it.

PS if anyone would like to give to Brain Tumour UK please PM me
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Re: what training have free spirits been doing today?

Post by Shang-Chi »

Todays training on the ERG :o :shock: :D

10:00.0 2625m 30spm @1:54.2 DF130 WU
02:00.0 457m 28spm @2:11.2
04:00.0 544m 34spm @1:50.2
06:00.0 491m 27spm @2:02.1
08:00.0 553m 28spm @1:48.4
10:00.0 580m 34spm @1:43.4


01:00.7 289m 39spm @1:40.0 DF160

02:15.0 746m 44spm @1:30.4 DF160 Interval
00:45.0 251m 45spm @1:29.6
r1:30.0
00:45.0 250m 45spm @1:30.0
r1:30.0
00:45.0 245m 44spm @1:31.8


03:55.4 1001m 30spm @1:57.5 DF130 recovery

10:02.5 2448m 25spm @2:03.0 DF 197
04:00.0 952m 26spm @2:06.0
08:00.0 989m 24spm @2:01.3
10:02.5 507m 24spm @2:00.8


10:00.0 2560m 28spm @1:57.1 DF 197
02:00.0 501m 30spm @1:59.7
04:00.0 505m 29spm @1:58.8
06:00.0 508m 28spm @1:58.1
08:00.0 508m 27spm @1:58.1
10:00.0 539m 27spm @1:51.3
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Nice session Mikkel. The 746m in 2:15 proves you haven't lost any pace over the shorter distances - that's scarily fast. =D> ^O^ =D>

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what training have free spirits been doing today?

Post by Gooner Neil »

4.33 mile run on treadmill in half hour yesterday later a return to the erg
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Re: what training have free spirits been doing today?

Post by Gooner Neil »

2x7' AT 4 min rest

1821m 1.55.3
1831m 1.54.6
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
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Re: what training have free spirits been doing today?

Post by Paul Victory »

After PBs on successive days, I decided to just do a recovery row tonight. 11984m in 49:58.4 strapless.

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what training have free spirits been doing today?

Post by Gooner Neil »

Oh dear went to a local cycle track called hog hill today just for a nose and intended gentle ride. Turned up paid and then get roped into a junior's training session.
I've only had a road bike since June never been on a track and can't corner for toffee.
Well Lesley the coach ignored all this and had me cycling downhill with my arm on my recently met partners shoulder downhill round horrible bends. So dear readers an hour and a half later I've made some new friends been royally humiliated and just like the erg thoroughly enjoyed it 
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Re: what training have free spirits been doing today?

Post by stumpy »

Arr yes juniors the Pros of tomorrow bet they made you work hard.
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Re: what training have free spirits been doing today?

Post by Paul Victory »

I did some meter munching today for the Fall Challenge. 8.1k warm yup in 25 minutes, 10.4k UT1 session (including active rest meters) for the IP and 5.7k in 25 minutes cool down. Can't decide whether I want to rack up meters for the Fall Challenge or follow the IP in preparation for Grimsby.

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Re: what training have free spirits been doing today?

Post by Shang-Chi »

11.5K OTW in high wind and lots of waves. :D
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Did some more meter munching today. 5.8k warm up in 25 minutes, then 2.5k in 8:53.9 (I think this is a PB, but it's not a distance I've done all that often) then another 5.8k in 25 minutes and finished with 11.2k in 48 minutes. Total of 25.4k today to go with 24.3k yesterday and some respectability on the Fall Challenge leaderboard.

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what training have free spirits been doing today?

Post by Gooner Neil »

10k run today 42.31
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Re: what training have free spirits been doing today?

Post by Shang-Chi »

16450m OTW this evening with waves and headwind. Very good training. It was plain dark as we got back. Good thing we had a lantern :D
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Re: what training have free spirits been doing today?

Post by Gooner Neil »

11 mile bike to work and then back 15.5 mph and 16 mph av speeds. Did 3x2' TR 2 min rest 560m av 1.47.2, 565 av 1.46.2 and 563m av 1.46.5
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Re: what training have free spirits been doing today?

Post by Shang-Chi »

13,760 meter OTW. Nice evening before dark! :fssmile:
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Re: what training have free spirits been doing today?

Post by webberg »

I've done 1,018 metres in 4:48.

First very gentle piece after tearing a hamstring 12 days ago.

Drag at around 100 and SPM around 24

Was waiting for the muscle to go again but seem to have survived. [-o<
Uphill to the finish

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Re: what training have free spirits been doing today?

Post by Paul Victory »

webberg wrote:I've done 1,018 metres in 4:48.

First very gentle piece after tearing a hamstring 12 days ago.

Drag at around 100 and SPM around 24

Was waiting for the muscle to go again but seem to have survived. [-o<
Well done for getting back on the erg at all with a torn hamstring. ^O^ Take it nice and easy. Not something you want to exacerbate. #-o
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what training have free spirits been doing today?

Post by Gooner Neil »

New bike so had to try it

Distance
46.20 miles
Duration
2h:45m
Avg Speed
16.8 mph
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what training have free spirits been doing today?

Post by Gooner Neil »

Hi Graham. Sorry to hear about the hamstring. With gentle rehab hopefully shouldn't set you back too much. Unlike my brain. Can't get anywhere near your music trivia quiz . Anyway keep well and keep erging
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
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