what training have free spirits been doing today?

plummy · Post by **plummy** » Fri Sep 23, 2011 8:24 am

100k in the week and I simply couldn't face another steady plod for some reason - so - elected to do - a 4 x 2k with reduced rest to 4 mins (WHAT was I thinking!

)

7:38.0 - 1:54.5

7:34.6 - 1:53.6

7:34.5 - 1:53.6

7:38.4 - 1:54.6 (this was a JFDI interval as I was convinced after the third that a 4th was near impossible)

OK - not fast in the normal scheme of things but given the previous 7 days, I'm quite happy wth that.

Oddly, this morning, once I started moving (which took a while), I don't feel as bad as I thought I would.

Shang-Chi · Post by **Shang-Chi** » Fri Sep 23, 2011 11:53 pm

plummy wrote:100k in the week and I simply couldn't face another steady plod for some reason - so - elected to do -

Wow David

12,260 meters sculler-row in the afternoon

Shang-Chi · Post by **Shang-Chi** » Sat Sep 24, 2011 4:06 pm

Another long row! 17K OTW in single-sculler today

Paul Victory · Post by **Paul Victory** » Sat Sep 24, 2011 4:20 pm

Nice session Mikkel. I hope the weather was a bit warmer than here.

Shang-Chi · Post by **Shang-Chi** » Sat Sep 24, 2011 4:28 pm

Paul Victory wrote:Nice session Mikkel. I hope the weather was a bit warmer than here.

Actually we had very warm weather after a long period with rain and many cloudbursts and 14-16 degrees Celsius. I believe it was about 18-19 degrees. And very calm. I will put out pictures on Facebook I took today.

http://www.facebook.com/media/set/?set= ... 1248033522 for pictures

Gooner Neil · Post by **Gooner Neil** » Sun Sep 25, 2011 4:33 pm

40 miles on the bike 2.24. Knackered ran out of energy with eight to go. Memo to self. Use energy gel stupid.

Stan · Post by **Stan** » Sun Sep 25, 2011 5:27 pm

I decided I would try a hard 10k this morning and given how badly the week had gone I thought 2:03 pace would probably be about all I could manage. However I actually felt quite good so I decided to push a bit harder and maybe break that 40 minute 10k barrier. That didnt quite work out again as the wheels fell off at about the half way mark and I almost gave up but stuck with it and finished just under the 40:30 mark:

10,000, 40:27.2 @ 2:01.3, 28spm
average heart rate 148, Max heart rate 166, EPOC 166, TE 4.2
I feel much better and more confident now.
Two more weeks before I head to Las Vegas. I would really like to get that sub 40 before I go!

I did another session this afternoon but at a somewhat more sedate pace:
10,000, 44:45.3 @ 2:14.2, 20spm
average heart rate 124, max heart rate 135, EPOC 24, TE 2.0

Paul Victory · Post by **Paul Victory** » Sun Sep 25, 2011 7:12 pm

Nice session Stan. 2 10ks on a day is not to be sneezed at. =D> =D> =D>

Paul V

Gooner Neil · Post by **Gooner Neil** » Wed Sep 28, 2011 6:16 am

Treadmill 4.33 30 mins. No rowing for a couple days pulled a muscle in my back

plummy · Post by **plummy** » Wed Sep 28, 2011 7:48 am

25km on Rowpro with Christine and a few others. 1:47:05.8 (2:08.5).

Started at 2:12 quite a sedate pace and never chased anything other than 2:08 final average. I couple of drinks breaks put paid to that. Just think, only another 17k and it would have been a decent marathon!

Spikeola · Post by **Spikeola** » Wed Sep 28, 2011 8:11 am

Great Munching Plummy

Only another 17k - I know what you mean, I keep getting a numb left cheek at around 1hr 10mins of each of the HM's I've done of late and the thought of going for another 2 hours or more just feels too painful. For that reason I'm going to challenge myself by saying now (on the forum) that on the last weekend of the FRC I will do a FM. How bad can it be with all this munching/training; it's got to be on the cards doesn't it?

webberg · Post by **webberg** » Wed Sep 28, 2011 8:28 am

Have done around 10k in four sessions over the past week as a rehab for pulled hamstring.

Found the first three easy but yesterday hard even though it was 3sec/500 slower than the previous one.

I did though do some quicker bursts just to test the muscle so perhaps not too bad.

I reckon another two weeks of building up and then back to the PP Lite.

badocter · Post by **badocter** » Thu Sep 29, 2011 1:34 am

30' solo piece on rowpro tonite.When I logged off I could see that Christine was putting more meters in.

plummy · Post by **plummy** » Thu Sep 29, 2011 8:53 pm

I've pretty much decided I ought to at least climb on an erg at Grimsby as I'm there anyway and I've paid my entry so figured I should throw a couple of interval sets in before the big day. Long day driving plus it being very hot made me go for an intermediate set of 4 x 1250m with 3:30 rest...

4:37.5 ( 1:51.0 )
4:36.3 ( 1:50.5 )
4:36.9 ( 1:50.7 ) - debating the sanity of a fourth - again!
4:34.6 ( 1:49.8 ) - happy to be sub 1:50 and amazed it was the quickest. Nothing left in the tank though

Slow 5k cool down in 21:50.1

webberg · Post by **webberg** » Fri Sep 30, 2011 8:49 am

A 5k yesterday with the aim of negative splitting all the way to test the hamstring.

OK time (slow when compared with most people on here) of 21;03.

Few twinges towards the end but OK this morning so perhaps I'm getting there

Paul Victory · Post by **Paul Victory** » Sat Oct 01, 2011 6:19 pm

Joined a gym today. I decided to have a go at my 500m SB and I did a Fletcher warm up. The 500m didn't quite go according to plan. Felt OK for about 300m, but couldn't hold the pace. Followed with 100m and 300m (not as fast as I hoped) then did another 20 minutes strapless before attempting another 500m. This was a total disaster (blew up after 100m and paddled home) and I finished with another 10k strapless in just under 44 minutes.

Total for day, 20935m.

Shang-Chi · Post by **Shang-Chi** » Sun Oct 02, 2011 10:18 pm

Aargh

No traiing for a week

A nerve got stuck on the right side of the lower back and last Saturday (25th.) it went badly wrong. Couldn't stand, walk, lift, sit or rise from the chair without doing some exercise to get going.

Therefore no work for a week either.

And I was just getting moving. PS: it's not the same problem as last time. That was the spine. This is different

But it came after a longer row

I should know better

plummy · Post by **plummy** » Mon Oct 03, 2011 7:59 am

Sorry to hear that Mikkel. Take it easy and remember you got back to full fitness after your last layoff so maybe consider this as a short "holiday" from erging.

Paul Victory · Post by **Paul Victory** » Mon Oct 03, 2011 8:15 am

plummy wrote:Sorry to hear that Mikkel. Take it easy and remember you got back to full fitness after your last layoff so maybe consider this as a short "holiday" from erging.

I couldn't have put it better. Hopefully it won't be too long before you're back in action, but don't return until you're ready.

Paul V

flatlander · Post by **flatlander** » Sat Oct 08, 2011 7:20 am

Starting to get back rowing now, though have been overseas with work and I'll recently which had not helped. Going to plan for a 10k today, and get another go at the CtC 500m

Gooner Neil · Post by **Gooner Neil** » Tue Oct 11, 2011 1:40 pm

10k treadmill 42.18

plummy · Post by **plummy** » Tue Oct 11, 2011 7:46 pm

Something sprinty for a change..

Full EF WU followed by 4 x 750 with 3:30 rest (one of my "go to" interval sets)

2:42.6 ( 1:48.4 ) - just wanted to be below 1:49
2:42.0 ( 1:48.0 ) - eased off a fraction at the end so as not to "over" negative split. Keeping my powder dry as it were
2:40.9 ( 1:47.2 ) - Still OK. No serious thoughts of not doing the 4th - that IS a surprise
2:36.3 ( 1:44.2 ) - eyes down, go for it and hang on. Amazed I managed <1:45

5k cool down in 21:40.0 @ 23SPM

Paul Victory · Post by **Paul Victory** » Tue Oct 11, 2011 9:33 pm

Nice session Dave. =D> =D> =D>

Sounds like you're getting into form just in time for Saturday.

Gooner Neil · Post by **Gooner Neil** » Sun Oct 16, 2011 6:53 pm

Evans cycles arrange sportives and as luck would have it, one from my daughter's school. 58 miles turned into 61 when I missed a turn. Still good base training

http://www.endomondo.com/workouts/

Paul Victory · Post by **Paul Victory** » Sun Oct 16, 2011 8:40 pm

Tired today after yesterday's efforts in Grimsby. With all the warm up and cool down rows, I ended up doing almost 21k, so today was all about recovery. I did 8.4k in 36 and a half minutes at just over 2:10 pace. I'm planning to get back on track tomorrow with a four week countdown to RIRC,

Paul V