what training have free spirits been doing today?

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MaxMacLaren1
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Mon Aug 05, 2019 10:49 am

Tako, Congratulations on your sub 7 2k =D> =D> =D>.
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Re: what training have free spirits been doing today?

Post by Tako » Mon Aug 05, 2019 3:46 pm

Thanks Jon and Max! Hopefully more like that to come.
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 Tako » Thu Aug 08, 2019 5:17 pm

And yet another certificate of insanity Image
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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 Aug 08, 2019 5:30 pm

50k - you lunatic (congrats though!!) :-)
56 yrs old, 71kg, 5' 10"
37Mm metres rowed - so slowing down a lot now!
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Sat Aug 10, 2019 1:53 pm

Well done Tako ^O^ ^O^ ^O^. I wonder if that means you are half way to full insanity!
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Re: what training have free spirits been doing today?

Post by Tako » Sat Aug 10, 2019 3:33 pm

Yes, correct Max! The 100k is a still a target
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 Tako » Sat Aug 17, 2019 11:32 am

After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today :-)

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A great weekend to all of you and remember to do the C2CTC!!! All entries count!
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 JonT » Sat Aug 17, 2019 12:52 pm

Tako wrote:
Sat Aug 17, 2019 11:32 am
After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today :-)
That's got to be worth a 4321m warm-up row, surely. :lol:
53 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Sun Aug 18, 2019 1:28 am

Hi everyone.

I’m back, always wanted to say that ! 😉

I just bought a Dynamic rower. So I will be rowing a little. I will not be say much in here or log a lot.After assembling and testing the machine I did my first row today. an interval row 0:30/1:00r...10, time 5:00, pace 1:43.5, 40 s/m just to boost my body ! Best pace in the end: 1:30.3
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Sun Aug 18, 2019 1:52 pm

v0:30/1:00r...10 row
1,521 METERS, 5:00.0 TIME, 1:38.6 PACE, 124 CALORIES, Rest Distance 196m, Rest Time 9:00.0, Overall Distance 1,717m Overall Time 14:00.0, Average Watts 365, Calories Per Hour 1555, Stroke Rate 39, Stroke Count 205, Drag Factor 137

0:30.0 156m 1:36.1 394 1654 42
r: 1:00 23m

0:30.0 157m 1:35.5 401 1681 40
r: 1:00 23m

0:30.0 158m 1:34.9 409 1707 40
r: 1:00 23m

0:30.0 160m 1:33.7 425 1761 42
r: 1:00 20m

0:30.0 154m 1:37.4 379 1603 40
r: 1:00 19m

0:30.0 135m 1:51.1 255 1178 36
r: 1:00 15m

0:30.0 142m 1:45.6 297 1321 36
r: 1:00 15m

0:30.0 150m 1:40.0 350 1504 40
r: 1:00 23m

0:30.0 146m 1:42.7 323 1410 38
r: 1:00 17m

0:30.0 163m 1:32.0 449 1845 44

Really weak at the end, but much better than yesterday !
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Mon Aug 19, 2019 2:24 pm

Intervaltraining 100m/2r...5

Time Meters Pace/Watts, Cal/Hr, S/M

1:22.1 500m 1:22.0 632 2476 51
0:15.4 100m 1:17.0 767 2938 59 (SB)
r: 2:00 26m
0:16.3 100m 1:21.5 647 2525 52
r: 2:00 21m
0:16.7 100m 1:23.5 601 2369 50
r: 2:00 23m
0:17.3 100m 1:26.4 541 2161 45
r: 2:00 22m
0:16.5 100m 1:22.5 623 2445 51
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Tue Aug 20, 2019 5:08 pm

Interval
Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,150m 1:55.6 226 1078 29
1:00.0 251m 1:59.5 205 1005 33
r: 1:00 13m
2:00.0 526m 1:54.0 236 1111 30
r: 2:00 16m
3:00.0 786m 1:54.5 233 1102 28
r: 3:00 17m
4:00.0 1,009m 1:58.9 208 1016 27
r: 4:00 16m
3:00.0 757m 1:58.8 208 1016 30
r: 3:00 19m
2:00.0 521m 1:55.1 229 1088 29
r: 2:00 19m
1:00.0 301m 1:39.6 354 1516 40
r: 1:00 21m
r121m

Lovely training with a okay ending. :fsbgrin:
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Re: what training have free spirits been doing today?

Post by MaxMacLaren1 » Tue Aug 20, 2019 9:31 pm

Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Tue Aug 20, 2019 10:38 pm

MaxMacLaren1 wrote:
Tue Aug 20, 2019 9:31 pm
Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.
Thanks, yes lots of power but still no stamina :lol:
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Thu Aug 22, 2019 1:31 am

Very little training today. Just relaxed meters.
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Fri Aug 23, 2019 7:57 pm

Just 3000 meters in low pace. Lost some weight since I started ! :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Sun Aug 25, 2019 10:39 pm

A wild first 500 meters in pace 1:30.2 ! No warm up and no preparation, and the first clean 500 in 4 years :fsbgrin:
Last edited by Shang-Chi on Tue Aug 27, 2019 5:45 pm, edited 1 time in total.
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Tue Aug 27, 2019 5:41 pm

Just 100m again in 15.3 seconds !

Splits
Time Meters Pace Watts Cal/Hr S/M

0:15.3 100m 1:16.5 782 2990 55
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Re: what training have free spirits been doing today?

Post by Davidba » Wed Sep 04, 2019 10:12 pm

30 mins steady, 1:56.4/500, 22 spm.

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Re: what training have free spirits been doing today?

Post by zootMutant » Thu Sep 05, 2019 5:21 am

Shang-Chi -- Those are some very nice rows for a 1st week back! :fsgrin:
David -- looks like a nice steady row! :fsgrin:

==========

I hesitate to even post my rows this week. I've been suffering recurring, acute back pain that has kept me off the rower for some time. I am starting to add workouts, but I intend to keep the intensity low for at least 12 weeks to build up some basic endurance.

Fri - UT2 (2x10) r2' R20, AHR 106, 2:50/500m
Mon - UT2 (2x11) r2' R20, AHR 109, 2:50
Wed - UT2 (2x12) r2' R20, AHR 108, 2:51

Pretty embarrassing... but you have to start somewhere.

Cheers, :P
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Re: what training have free spirits been doing today?

Post by Shang-Chi » Thu Sep 05, 2019 8:49 am

Just 5000 m in pace 2:06,6 DF 145

Thanks zootMutant !
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Re: what training have free spirits been doing today?

Post by Tako » Thu Sep 05, 2019 2:19 pm

Hi zoot,
Instead of calling it embarrassing you should see it as a good thing, as we can keep an eye on you, so you don’t go too hard too early :-)
Good luck with getting back into shape!
Take it easy!
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 MaxMacLaren1 » Thu Sep 05, 2019 6:09 pm

zootMutant wrote:
Thu Sep 05, 2019 5:21 am
... but you have to start somewhere.
Thanks zoot you have probably saved me a lot of heart ache and pain. I will follow your lead when I get back on the erg because I would have tried to go too fast too soon!
Max

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Re: what training have free spirits been doing today?

Post by Davidba » Thu Sep 05, 2019 9:31 pm

PP Week 1

5x1500 m (5R)
1) 1.44.8 / 27 spm
2) 1.44.7 / 27 spm
3) 1.44.7 / 28 spm
4) 1.44.6 / 28 spm
5) 1.42.9 / 29 spm

1.44.3 av

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Re: what training have free spirits been doing today?

Post by Davidba » Sat Sep 07, 2019 4:53 pm

10k steady at 1.55.7 / 23 spm
Took first 2k easy at c. 2.00/500 then tried to shoot for a 1.55 odd av.

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