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Re: what training have free spirits been doing today?
Posted: Wed Feb 07, 2018 10:00 pm
by Paul Victory
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.
Re: what training have free spirits been doing today?
Posted: Fri Feb 16, 2018 9:49 pm
by Paul Victory
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
Re: what training have free spirits been doing today?
Posted: Sat Feb 17, 2018 10:47 am
by Liefcat
Re: what training have free spirits been doing today?
Posted: Mon Feb 26, 2018 5:22 pm
by Paul Victory
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.
Re: what training have free spirits been doing today?
Posted: Wed Mar 07, 2018 4:39 pm
by MaxMacLaren1
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
Max
Re: what training have free spirits been doing today?
Posted: Tue Apr 03, 2018 5:19 pm
by Paul Victory
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.
Kind of glad it's over.
Re: what training have free spirits been doing today?
Posted: Tue Apr 03, 2018 6:21 pm
by paulgould
Paul Victory wrote: ↑Tue Apr 03, 2018 5:19 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.
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
Paul G
Re: what training have free spirits been doing today?
Posted: Tue Apr 17, 2018 7:41 pm
by hewitt
Re: what training have free spirits been doing today?
Posted: Wed Apr 18, 2018 7:54 am
by Liefcat
Re: what training have free spirits been doing today?
Posted: Wed Apr 18, 2018 9:55 am
by hewitt
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.
Re: what training have free spirits been doing today?
Posted: Tue Apr 24, 2018 6:59 pm
by hewitt
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.
Re: what training have free spirits been doing today?
Posted: Wed Apr 25, 2018 5:41 pm
by Liefcat
Re: what training have free spirits been doing today?
Posted: Thu Apr 26, 2018 3:18 pm
by Liefcat
Re: what training have free spirits been doing today?
Posted: Wed May 02, 2018 9:56 am
by Liefcat
Today an early row for me - and an early SB:
5k 18:38.7 1:51.8 27spm
Re: what training have free spirits been doing today?
Posted: Wed May 02, 2018 10:30 am
by paulgould
Definitely the way to go - the only time I ever erg indoors is when it is raining.
Paul G
Re: what training have free spirits been doing today?
Posted: Wed May 02, 2018 10:59 am
by hewitt
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.
Re: what training have free spirits been doing today?
Posted: Wed May 02, 2018 12:34 pm
by Liefcat
Re: what training have free spirits been doing today?
Posted: Thu May 03, 2018 2:09 pm
by Claudius
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...
Re: what training have free spirits been doing today?
Posted: Thu May 03, 2018 5:11 pm
by Paul Victory
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
Re: what training have free spirits been doing today?
Posted: Thu May 03, 2018 6:15 pm
by Tako
Wow, some really impressive efforts by many FS these days!! Well done everyone!
Re: what training have free spirits been doing today?
Posted: Thu May 03, 2018 7:20 pm
by plummy
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.
Re: what training have free spirits been doing today?
Posted: Sat May 05, 2018 9:59 am
by Liefcat
Re: what training have free spirits been doing today?
Posted: Tue May 08, 2018 6:59 am
by paulgould
Good stuff Erik - steadily getting stronger
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
- only then had time for a gentle 5k, but it is a start.
Paul G
Re: what training have free spirits been doing today?
Posted: Tue May 08, 2018 9:39 am
by Iain
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.
- Iain
Re: what training have free spirits been doing today?
Posted: Tue May 08, 2018 9:51 am
by plummy
Welcome back Iain - try and make it stick this time