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 » Wed Feb 07, 2018 11:00 pm

Note to self. If you decide to do a ranking distance in order to improve your nonathlon score, check what your previous time was before you start!

I decided to do 10k today and had this idea in my head that it was a very soft target and all I really needed to do was complete the distance. I didn't feel particularly comfortable throughout as my back has been acting up a bit since I did the January and February CTCs on successive days. Anyway, with about 2k to go and my projected time showing as somewhere around 42:30, I began to think about my previous 10k and realised that it had been 42:xx.

I still thought it was closer to 43 minutes than 42, but decided to speed up with 1k to go, just in case. I finished in 42:15.4 and then discovered that my previous time was 42:11.3. :evil:
M 65 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 92kg
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Re: what training have free spirits been doing today?

Post by Paul Victory » Fri Feb 16, 2018 10:49 pm

Did my second 'hour of power' (in the loosest possible definition of the term) of the season today. My target was 14k and I tried to keep my pace at or near 2:08.5. Just about kept on track and managed a final sprint to get to 14061 @ 2:08 pace. Splits were as follows:

Split Pace Rating Heart Rate
1163 2:08.98 26 119
1159 2:09.42 28 124
1169 2:08.31 28 132
1168 2:08.42 29 135
1167 2:08.53 29 138
1176 2:07.55 29 144
1168 2:08.42 29 147
1169 2:08.31 29 144
1172 2:07.99 28 152
1169 2:08.31 28 152
1169 2:08.31 27 155
1214 2:03.56 31 167

14061 2:08.01 28 142
M 65 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 92kg
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Re: what training have free spirits been doing today?

Post by Liefcat » Sat Feb 17, 2018 11:47 am

Well done on your "hour", Paul :!: =D> =D> =D> =D> =D>
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Paul Victory
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Re: what training have free spirits been doing today?

Post by Paul Victory » Mon Feb 26, 2018 6:22 pm

Thanks Erik. I spent the following weekend in London and was suffering a lot of aches and pains when I got home on Tuesday - particularly in both shoulders. So I stayed off the erg until today, when I did a just row for 35 minutes at 2:08 pace. If I don't have an adverse reaction, I'll try to have another go at either the CTC or IRL before month end.
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Wed Mar 07, 2018 5:39 pm

For the very first time I did a 30r20 today!

Despite erging on and off for a few years I'd always focused on shorter distances and intervals, none of it rate capped until I joined Free Spirits earlier this year. Now I've learnt a whole new way of inflicting pain. Pace a very hard 1.54.6

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Paul Victory
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Re: what training have free spirits been doing today?

Post by Paul Victory » Tue Apr 03, 2018 6:19 pm

I've had a few full on sessions recently and a somewhat 'social' Easter, so I didn't feel like doing much today other than a gentle recovery row. I did just over 8k at 2:10 pace and felt slightly guilty at stopping before I reached 10k for the day. I guess I had become indoctrinated due to the Mud Season Madness Challenge. :roll: :lol: Kind of glad it's over.
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Re: what training have free spirits been doing today?

Post by paulgould » Tue Apr 03, 2018 7:21 pm

Paul Victory wrote:
Tue Apr 03, 2018 6:19 pm
I've had a few full on sessions recently and a somewhat 'social' Easter, so I didn't feel like doing much today other than a gentle recovery row. I did just over 8k at 2:10 pace and felt slightly guilty at stopping before I reached 10k for the day. I guess I had become indoctrinated due to the Mud Season Madness Challenge. :roll: :lol: Kind of glad it's over.
I've also had a few days break after the Mud Season challenge and got back on the horse today.
Going to be rowing on a lower DF (250) after having done a lot of base strength work this season.

Did two 30 min sessions today :

1. 7214m @ 26.2spm
2. 7316m @ 26.0spm

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30

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Re: what training have free spirits been doing today?

Post by hewitt » Tue Apr 17, 2018 8:41 pm

1523958153251.jpg
Wrong date but was done today. Gym machine.
1523958153251.jpg (25.56 KiB) Viewed 756 times
Just having a look around and thought I would start posting a few sessions if nobody minds. You were the team that got me started and I need another push to get me started again after a lay off serious training for a while. Been doing the odd session to stay relevant but nothing special. So may take some time to get back up to speed whatever that is these days. 😱😱
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Re: what training have free spirits been doing today?

Post by Liefcat » Wed Apr 18, 2018 8:54 am

Welcome back, Jason - or whatever it is :!: :fswink: Certainly good to see you posting again - have seen some of your workouts and training on Facebook :!: :D Also pleasant to see a good old classic, well done :!: =D> =D>
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Re: what training have free spirits been doing today?

Post by hewitt » Wed Apr 18, 2018 10:55 am

Thanks Erik. 😊.
Been plodding about on the rower like I said on facebook but looking to get back on the erg more seriously. The odd ctc swell.
Had a pretty shit year with separating from my ex wife. But met somebody else and moved town. Head getting back to a good place so should start improving lots now. 😱. Well that is the plan.
Everybody has a plan until they get a punch in the face.

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Re: what training have free spirits been doing today?

Post by hewitt » Tue Apr 24, 2018 7:59 pm

Still here and still training just not been taking pictures of the monitor in the gym.

Finally settled into my new house and looking to buy a second hand erg in the next 2 weeks. So skirting around eBay. 😱.
Just been doing short intervals in the gym but once I get my own erg again I can get out in the garden and get some good meters in again. 😊
Everybody has a plan until they get a punch in the face.

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Re: what training have free spirits been doing today?

Post by Liefcat » Wed Apr 25, 2018 6:41 pm

So good to hear from you again, Jason :!: :fssmile: So wonderful to learn about your new life and - very soon - your new erg :!: :D I imagine it was a special feeling when you sold your old erg - and perhaps when you get your new used erg as well :?: :!: :?: :o

Yes, yes... Still remember the days when sub 17 5ks were the order of the day - well, at least when I look at the PB signatures... :shock: Am trying now to get sub 19 on a training 5k, today first step towards that 19min14.2. Yes, wonderful idea to bring the erg outside :!: :idea: Right now mine is on the 1st floor, but I think you have inspired me to bring it outside in a couple of days... 8)
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Re: what training have free spirits been doing today?

Post by Liefcat » Thu Apr 26, 2018 4:18 pm

Yes, moved my erg outside today... Made breathing and cooling so much easier... 18m46.1 :D Just what the doctor - or rather Jason - ordered :!: 8) :wink:
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Re: what training have free spirits been doing today?

Post by Liefcat » Wed May 02, 2018 10:56 am

Today an early row for me - and an early SB: 5k 18:38.7 1:51.8 27spm :D
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Re: what training have free spirits been doing today?

Post by paulgould » Wed May 02, 2018 11:30 am

Liefcat wrote:
Thu Apr 26, 2018 4:18 pm
Yes, moved my erg outside today... Made breathing and cooling so much easier... 18m46.1 :D Just what the doctor - or rather Jason - ordered :!: 8) :wink:
Definitely the way to go - the only time I ever erg indoors is when it is raining.

Paul G
52, 1.75m , much heavier than I should be!!
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30

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Re: what training have free spirits been doing today?

Post by hewitt » Wed May 02, 2018 11:59 am

Sorry. Been quite for a week. My girlfriends grandad died last Friday. 😔. He was 95 so had a very good innings. Been busy sorting things out with her. Will be back soon. Keep up the good 5k training Erik.
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Re: what training have free spirits been doing today?

Post by Liefcat » Wed May 02, 2018 1:34 pm

Thanks, Paul, always a big inspiration :!: 8)

Thanks, Jason :!: Yes, there certainly are things to sort out in situations like these... Generous of you to help at this stage :!: :fssmile: Know you will come back strong erging wise :!: :fssmile:
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Re: what training have free spirits been doing today?

Post by Claudius » Thu May 03, 2018 3:09 pm

Had a go fot the hard distance session...but because of the marathon challenge i decided to do the row as a HM, and post it here - it went well to the plan to stay sub 2:00 min pace...
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Re: what training have free spirits been doing today?

Post by Paul Victory » Thu May 03, 2018 6:11 pm

I decided to do a 30 minutes TT today in order to have some scores to enter in the nonathlon whenever it gets up and running. My SB for last season was a very soft 7266, with a prorated distance for the nonathlon of 7472 taken from my 10k SB. So I figured I should be able to get over 7500 meters.

I had a bit of a twinge in my lower back, so I started off quite slowly at around 2:03 pace, but my back eased out after a few minutes so I picked up the pace a bit. I managed to settle in around the 1:58 mark, but it was tough enough and I fell off pace a bit in the final 6 minutes until I managed to pick it up over the last minute or so to finish with 7606 meters @ 1:58.3 pace. Splits were as follows:

1491 2:01.5 29
1527 1:57.8 32
1524 1:58.1 33
1528 1:57.8 31
1546 1:56.4 31

7606 1:58.3 31
M 65 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 92kg
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Re: what training have free spirits been doing today?

Post by Tako » Thu May 03, 2018 7:15 pm

Wow, some really impressive efforts by many FS these days!! Well done everyone!
Rowing for fitness & health!
Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: what training have free spirits been doing today?

Post by plummy » Thu May 03, 2018 8:20 pm

Like Paul, I went for a 30 mins tonight to get a marker (only the one though as I can't be bothered pro-rating stuff for the Nonathlon). Managed 7562m which was mostly pretty horrible (had to back off in the second to last 5 min split). SB last year was 7633 and that was the only time I got above 7600 I think so the result wasn't too bad.
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Re: what training have free spirits been doing today?

Post by Liefcat » Sat May 05, 2018 10:59 am

Well done Paul V, Claudius, and Dave, for getting sub 2:00 splits on challenging pieces :!: =D> =D> =D>

Two days ago did the 6k: 22:28.8, not too bad (echoing Dave) as it was close to last season´s quickest from me :!: 8)
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Re: what training have free spirits been doing today?

Post by paulgould » Tue May 08, 2018 7:59 am

Liefcat wrote:
Sat May 05, 2018 10:59 am
Well done Paul V, Claudius, and Dave, for getting sub 2:00 splits on challenging pieces :!: =D> =D> =D>

Two days ago did the 6k: 22:28.8, not too bad (echoing Dave) as it was close to last season´s quickest from me :!: 8)
Good stuff Erik - steadily getting stronger ^O^

Discovered a really tough workout at the weekend - replacing the chain and sprocket on a C2 when you are technically and mechanically challenged!!
15-20 million metres managed to tighten the sprocket to such an extent I had to go to a motorbike workshop to get the old sprocket removed!!
Basically struggled every step of the way - took me most of Saturday and when I finished I knew that I hadn't got the routing of the shock cord correct, but it seemed manageable and I was too tired to care!!
Lasted 310m this morning before the shock cord stopped working altogether - managed to re-route it correctly and now I have a fully functioning erg again :fsbgrin: :fsbgrin: :fsbgrin: - only then had time for a gentle 5k, but it is a start.

Paul G
52, 1.75m , much heavier than I should be!!
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30

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Re: what training have free spirits been doing today?

Post by Iain » Tue May 08, 2018 10:39 am

Great to see the old names. Several year's off have left me in a horrific state. A few false starts over the years but always tried to go too fast. So taking it really easy and been going about a month now. Almost too embarassed to post a time, but on Saturday did 4kr4', 3kr3', 2kr2', 1k. Struggled to get rating to start with a 2 and only 2:21.9 average as a result. But successfully completed the longest workout I have attempted in years and set a benchmark.

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Re: what training have free spirits been doing today?

Post by plummy » Tue May 08, 2018 10:51 am

Welcome back Iain - try and make it stick this time :wink: :lol:
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36Mm metres rowed - so slowing down a bit now!
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