what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Tako » Sat Feb 23, 2019 11:52 am



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 Ian Bee » Sat Feb 23, 2019 1:47 pm

MSI_11 wrote:
Sat Feb 23, 2019 11:23 am
Big improvement for me today 😁
And you should be proud 👌🤗
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Re: what training have free spirits been doing today?

Post by LilyG » Sun Mar 03, 2019 12:20 pm

(yesterday) 30k - 2:05:18. Good time, but too quick and my legs ache a bit today. Getting more confident for the 50k on 4th May (https://uk.virginmoneygiving.com/Team/Reward - in case you're wandering what madness has overtaken me!)

I also now know that 30k is probably the max I can go without taking fluid on board. Next weekend, i'll have another go but with a big swig of something at 25k
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Re: what training have free spirits been doing today?

Post by paulgould » Sun Mar 03, 2019 8:24 pm

LilyG wrote:
Sun Mar 03, 2019 12:20 pm
(yesterday) 30k - 2:05:18. Good time, but too quick and my legs ache a bit today. Getting more confident for the 50k on 4th May (https://uk.virginmoneygiving.com/Team/Reward - in case you're wandering what madness has overtaken me!)

I also now know that 30k is probably the max I can go without taking fluid on board. Next weekend, i'll have another go but with a big swig of something at 25k
That's a superb effort and bodes well for your 50km attempt - I know that my fastest 50km rows were done without water but I think you will be better off taking in some fluid on the way - you don't need any solids for the row but the minute or so you will lose taking on fluids will probably be gained back in the last 10km.

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Re: what training have free spirits been doing today?

Post by LilyG » Mon Mar 04, 2019 1:36 pm

Thanks Paul!
F - 52, 5' 3", 10st 6lbs - good things come in small packages!

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Re: what training have free spirits been doing today?

Post by LilyG » Fri Mar 15, 2019 9:30 pm

32.1k (20miles in old money) early this morning watching practice 1 and 2 of the Australian Grand prix - 2:11:51. Had all the doors and windows open in the conservatory dispite the force ten wind blowing, hence the good time (it was cool!)
F - 52, 5' 3", 10st 6lbs - good things come in small packages!

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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Wed Mar 20, 2019 7:04 pm

After 9 days off and inspired by Lily and Colin I thought I would try my first HM (ok, that probably counts as a gentle warm up for them). Opted for a HR restricted approach aiming for 2:04 pace and average HR of 129. Pleased it went according to plan...

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PS I think the PM5 only takes HR at the end of an interval. Wahoo HR monitor measured average HR as 128.6 bpm so in this case it was spot on!
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Re: what training have free spirits been doing today?

Post by LilyG » Thu Mar 21, 2019 1:41 pm

That's still an excellent time Max! well done - i've got 34k to do this saturday morning and then an afternoon infront of the telly awaits :)
F - 52, 5' 3", 10st 6lbs - good things come in small packages!

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Re: what training have free spirits been doing today?

Post by LilyG » Sun Mar 31, 2019 10:51 am

getting closer, five weeks to go...36km completed yesterday morning in 2:29:58 :)
F - 52, 5' 3", 10st 6lbs - good things come in small packages!

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Re: what training have free spirits been doing today?

Post by plummy » Sun Mar 31, 2019 11:48 am

Tremendous mileage you are covering Lily :-)
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Re: what training have free spirits been doing today?

Post by Liefcat » Wed Apr 03, 2019 6:10 pm

Yes, well done keeping up the mileage, Lily :!: =D> =D>

Apologies in advance if this only qualifies as exercise :!: [-o< Am doing some 20 minute sessions to keep it going. Today got to 4766m 2:05.8 av. 23spm...
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Re: what training have free spirits been doing today?

Post by LilyG » Sat Apr 13, 2019 12:49 pm

Thanks Liefcat - I bailed at 28km, last weekend, attempting the 38km (going to blame a very snotty cold the week before), felt a bit sorry for myself, but was actually pretty happy when telling a friend that I bailed out at 17 miles hahaha!

With three weeks to go, completed 40km yesterday morning in 2:59:44. Planning on two 'easy' taper weeks of 23k and 27km.....
F - 52, 5' 3", 10st 6lbs - good things come in small packages!

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Re: what training have free spirits been doing today?

Post by Liefcat » Sat Apr 13, 2019 9:13 pm

Well done on the 40k, Lily :!: ^O^ Hang in there :!: 8)

Got myself to 4834m on my 20 minutes today - EHR was 121, so I guess I can go a bit "faster" if I want to... :-k
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Fri Apr 19, 2019 7:29 pm

Limping towards the end of the season but after 2 weeks off it's nice to be back with a gentle 10k.

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Re: what training have free spirits been doing today?

Post by Ian Bee » Sat Apr 20, 2019 11:23 am

I've aborted the rowpro training regime for a bit, and reverted to the IP (PC issues - blasted thing is incompatible with rowpro!).

As such, I gently brought myself back to the routine with a 3x 12 minute UT1 (though stepped well back from my peak 2km pace because of recent injuries). Felt fine, but a chunk of time away from this low rate business really showed....
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Re: what training have free spirits been doing today?

Post by BorisZ » Sun Apr 21, 2019 12:43 am

4.20k m on 4/20.
52 yrs 182cm, 13MM+ so far...PB's @ DF 130
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Re: what training have free spirits been doing today?

Post by plummy » Sun Apr 21, 2019 1:26 pm

Tried to get an FM in today before I run out of season. Ran out of energy before half way and was never even close to "getting it done no matter what" in my head. Looks like this will be the first year in 12 that I won't complete an FM.
Banked a few metres - but that's about it. Form, stamina, cajones are all in a downward spiral at the moment. Kinda can't wait to the end of the season so I can reset my goals (downwards)
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Re: what training have free spirits been doing today?

Post by Tako » Sun Apr 21, 2019 8:10 pm

Well I was also in a negative trend and did constantly fail on getting my last three PBs improved for an all green Meta-Nonathlon. So I feel kind of your pain Dave.
But the last week I was in the mountains and there they have a nice training center with a C2 erg. Thanks to that one I knocked down the PBs for the 10k and the HM, so I thought today I could try the remaining one (30min) before driving home. It started all well but after 10minutes I blew up (probably due to tough HM two days ago). However, although I should be happy with the great new PBs I feel disappointed that I collapsed that fast. Now I have 9days left to beat it.
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Re: what training have free spirits been doing today?

Post by MSI_11 » Tue Apr 23, 2019 12:29 pm

Hello everyone, it's been a while since my last training (4 weeks 🙄) cos of elbow injury. Everything fixed now, got my first workout today - 2000m and a PB 💪😁. Lots to improve but power is there 🤣🤣💪 I will have a go at CTC tomorrow 👍
Glad to be back 😊 have a great workout today everyone 😊💪🛶

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Re: what training have free spirits been doing today?

Post by Jill » Wed Apr 24, 2019 8:36 am

Hi Marta, I was wondering what had happened to you - good to see you back. :)

Glad to read that you have now resumed your training schedule - don't overdo things though, especially if the injury to your elbow was rowing related.

Very well done on your 2000m PB =D> and good luck with the CTC.

Erg with care. :)

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Re: what training have free spirits been doing today?

Post by plummy » Wed Apr 24, 2019 9:18 am

Well done on the new PB Marta - excellent stuff. What was the new 2k time then?? :-)
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Re: what training have free spirits been doing today?

Post by MSI_11 » Wed Apr 24, 2019 11:52 am

Thx plummy and Jill

April CTC done: 5:58.1 (1:59.3/500m), struggle a bit for the last 500m but still happy with an outcome.
Plummy my 2000m PB is not "jaw-dropping" 8:24.8 :roll: :D but after todays CTC I think that in 2 months time - if I stick to the training plan - I will try to do it under 8 min.
Thats my goal at the moment :)

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Re: what training have free spirits been doing today?

Post by Ian Bee » Sun May 05, 2019 10:35 am

A new experience for me: genuinely hr (aimed for no more that mid 140s) and spm capped (aimed for less than 20) hour.

I just can't seem to relax when rowing (ha!, who'd have thought) , so the hr found its way into the 150s for a good chunk, but in the last third dropped back into the 120s.

Very happy with the spm.
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Re: what training have free spirits been doing today?

Post by plummy » Fri May 17, 2019 1:45 pm

A bit early for season's bests so I'll chuck this in here. I've failed/bailed on so many 10k's it's ridiculous but I managed one last night without it feeling terrible until about the last 2.5~3km. My SB for last year was 40:12 and after that I never got near it but I managed 40:29.5 last night so was at least finally back in the ballpark. Quite happy with that result :-)
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Re: what training have free spirits been doing today?

Post by paulgould » Fri May 17, 2019 2:35 pm

plummy wrote:
Fri May 17, 2019 1:45 pm
A bit early for season's bests so I'll chuck this in here. I've failed/bailed on so many 10's it's ridiculous but I managed one last night without it feeling terrible until about the last 25~3km. My SB for last year was 40:12 and after that I never got near it but I managed 40:29.5 last night so was at least finally back in the ballpark. Quite happy with that result :-)
Pretty good effort there Dave - at the moment I can only dream of doing 10k in 40 mins :oops: :oops:

Paul G
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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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