what training have free spirits been doing today?
Moderator: The forum police - (nee naw)
- plummy
- Friend of the Free Spirits web site 2020
- Posts: 8331
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: what training have free spirits been doing today?
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.
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.
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Shang-Chi
- Super Dedicated and Truly Free Spirit
- Posts: 3517
- Joined: Sun Aug 13, 2006 4:20 pm
- Location: Copenhagen, Rødovre
Re: what training have free spirits been doing today?
Wow Davidplummy wrote:100k in the week and I simply couldn't face another steady plod for some reason - so - elected to do -
12,260 meters sculler-row in the afternoon
- Shang-Chi
- Super Dedicated and Truly Free Spirit
- Posts: 3517
- Joined: Sun Aug 13, 2006 4:20 pm
- Location: Copenhagen, Rødovre
Re: what training have free spirits been doing today?
Another long row! 17K OTW in single-sculler today
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
Nice session Mikkel. I hope the weather was a bit warmer than here.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Shang-Chi
- Super Dedicated and Truly Free Spirit
- Posts: 3517
- Joined: Sun Aug 13, 2006 4:20 pm
- Location: Copenhagen, Rødovre
Re: what training have free spirits been doing today?
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.Paul Victory wrote:Nice session Mikkel. I hope the weather was a bit warmer than here.
http://www.facebook.com/media/set/?set= ... 1248033522 for pictures
- Gooner Neil
- True Free Spirit
- Posts: 676
- Joined: Tue Jul 04, 2006 10:53 am
- Location: Essex
what training have free spirits been doing today?
40 miles on the bike 2.24. Knackered ran out of energy with eight to go. Memo to self. Use energy gel stupid.
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
- Stan
- Friend of the Free Spirits web site 2016
- Posts: 9405
- Joined: Mon Jul 03, 2006 9:28 pm
- I row on...: Model C with PM4
- Location: Malvern
Re: what training have free spirits been doing today?
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
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
pb times
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
Nice session Stan. 2 10ks on a day is not to be sneezed at. =D> =D> =D>
Paul V
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Gooner Neil
- True Free Spirit
- Posts: 676
- Joined: Tue Jul 04, 2006 10:53 am
- Location: Essex
what training have free spirits been doing today?
Treadmill 4.33 30 mins. No rowing for a couple days pulled a muscle in my back
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
- plummy
- Friend of the Free Spirits web site 2020
- Posts: 8331
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: what training have free spirits been doing today?
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!
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!
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Spikeola
- Dedicated and True Free Spirit
- Posts: 1260
- Joined: Tue Nov 27, 2007 9:17 pm
- I row on...: Model C with PM4
- Location: Coventry
Re: what training have free spirits been doing today?
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?
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?
Michael Gough 42 (102kgs and keen commuter cyclist)
- webberg
- Super Dedicated and Truly Free Spirit
- Posts: 2597
- Joined: Tue Jul 04, 2006 7:48 am
- I row on...: Model D with PM3
- Location: near Andover, Hants
Re: what training have free spirits been doing today?
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.
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.
Uphill to the finish
ID 140904
ID 140904
- badocter
- Dedicated and True Free Spirit
- Posts: 1923
- Joined: Sat Nov 17, 2007 5:03 pm
- I row on...: Model D with PM3
- Location: Beaumont, Texas
Re: what training have free spirits been doing today?
30' solo piece on rowpro tonite.When I logged off I could see that Christine was putting more meters in.
MHw 48, 6'2" (1.88m), 228# (103 kg)
- plummy
- Friend of the Free Spirits web site 2020
- Posts: 8331
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: what training have free spirits been doing today?
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
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
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- webberg
- Super Dedicated and Truly Free Spirit
- Posts: 2597
- Joined: Tue Jul 04, 2006 7:48 am
- I row on...: Model D with PM3
- Location: near Andover, Hants
Re: what training have free spirits been doing today?
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
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
Uphill to the finish
ID 140904
ID 140904
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
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.
Total for day, 20935m.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Shang-Chi
- Super Dedicated and Truly Free Spirit
- Posts: 3517
- Joined: Sun Aug 13, 2006 4:20 pm
- Location: Copenhagen, Rødovre
Re: what training have free spirits been doing today?
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
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
- Friend of the Free Spirits web site 2020
- Posts: 8331
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: what training have free spirits been doing today?
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.
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
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.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.
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- flatlander
- Dedicated and True Free Spirit
- Posts: 1052
- Joined: Sun Dec 02, 2007 3:46 pm
- I row on...: Model C with PM4
- Location: Norfolk, England
what training have free spirits been doing today?
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
40 years old, celebrating 5 years on the erg 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
- Gooner Neil
- True Free Spirit
- Posts: 676
- Joined: Tue Jul 04, 2006 10:53 am
- Location: Essex
what training have free spirits been doing today?
10k treadmill 42.18
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
- plummy
- Friend of the Free Spirits web site 2020
- Posts: 8331
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: what training have free spirits been doing today?
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
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
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
Nice session Dave. =D> =D> =D>
Sounds like you're getting into form just in time for Saturday.
Sounds like you're getting into form just in time for Saturday.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Gooner Neil
- True Free Spirit
- Posts: 676
- Joined: Tue Jul 04, 2006 10:53 am
- Location: Essex
what training have free spirits been doing today?
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/
http://www.endomondo.com/workouts/
Neil 40 LWT (in both senses) 74k 5'08" former British record holder 100km 35-39lwt
- Paul Victory
- Friend of the Free Spirits web site 2016
- Posts: 10616
- Joined: Mon Jul 10, 2006 9:29 pm
- I row on...: Model E with PM4
- Location: Dublin
Re: what training have free spirits been doing today?
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
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg