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Re: what training have free spirits been doing today?

Posted: Tue Feb 23, 2021 10:35 am
by JonT
duffyoz wrote: Tue Feb 23, 2021 10:06 am Boring I know but now at just over 8 weeks post surgery I have been allowed to row for 10 min a day, gently. Biking is allowed so now doing an hour on the bikerg most days as well. Taken me most of the last week to settle back into a passable rhythm and now doing 5 x 3 min. I realise that is more than 10 min but not by much and all feels well. I did ask today to be allowed to do more but a resounding no was the answer. I guess more biking for me for another week. Best to get it right now instead of pay for it later.
Good to hear that you are back in the saddle (literally) Lesley. :fswink:

Re: what training have free spirits been doing today?

Posted: Sun Mar 07, 2021 6:39 am
by duffyoz
Now allowed up to 30min rowing, no sprinting. Relegated the bikeerg to warmup duties, largely. I dont want to waste row time on a warmup. Won't be long before im fully back but it will be lots of tedious 75% hr work to rebuild a base.

Re: what training have free spirits been doing today?

Posted: Sun Mar 07, 2021 7:30 am
by Iain
Great that you are getting there.

Re: what training have free spirits been doing today?

Posted: Tue Mar 09, 2021 7:18 pm
by paulgould
Progress is ahead of schedule at the moment - was planning to do a 30R20 at DF 300 before the season is over to see how close I can get to my 30R20 SB(7161m), which was set at DF 250.
Felt strong today after a nice easy session this morning - set out at a very conservative pace (2:10.7 for the first 6 min split) and then thought about ramping it up to try and get close to 7000m.
Neg splitted down to 2:02.7, completing with 7122m.
Felt way better than on my SB row(probably an RPE of 6 today compared with 7.5-8 the other day).
Still nervous about testing out my CV system so planning to keep the spm below 22 for the foreseeable future, and see how I get on.

Update Wed 10th: Did a 10km at a higher spm - set off very gently, first 2k split at 2:11@22spm, neg split through the next 3 at 21spm and the last 2k at 2:02@22spm.
Felt very comfortable throughout which was encouraging.

Distance : 10km
Time : 42:21.7
SPM : 21.4
DF : 300

Paul G

Re: what training have free spirits been doing today?

Posted: Mon Mar 15, 2021 8:04 am
by duffyoz
Progress in distance on the rower. I seem to be moving in paired rows. All at low spm to rebuild. Getting there slowly but at least all in one piece.

Another straight 8k at 18spm <75% HR this morning to add to that screen. Only 33,712m short of crossing the 2 mill on the rower this season.
March so far.jpg
March so far.jpg (36.53 KiB) Viewed 867 times

Re: what training have free spirits been doing today?

Posted: Mon Mar 15, 2021 11:06 am
by JonT
Great to see the progress Lesley. That 2million is in the bag surely =D> =D>

Re: what training have free spirits been doing today?

Posted: Wed Mar 17, 2021 10:05 am
by duffyoz
Another 12k to add on the erg this morning. Trying to think of different ways to add low rate pieces. Since the restraints were largely removed on Tuesday, just a warning to continue to build and a warning to not leap straight into sprint work, I made up this session. 2k warm up at 18spm (no bike wu), 4k/3k/2k/1k at 18/20/22/24, just 30s rest between to mentally reset and grab a mouthful of water. I focused on the rating and not the hr. That 24 was tough to hold as I haven't been there for a while.
17 mar session.jpg
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Re: what training have free spirits been doing today?

Posted: Wed Mar 17, 2021 11:27 am
by Iain
If those % are % of max HR, I am very envious. My HR would be way higher. Might just make those numbers based on the paces upto the 2k on a good day, but only rating 3SPM lower for the first 2 and 5SPM for the 2k. The 1k would see my HR getting to about 90%. Looks like you have a great base to work off, so I am sure you will be rushing ahead again soon.

Re: what training have free spirits been doing today?

Posted: Wed Mar 17, 2021 12:07 pm
by Ian Bee

duffyoz wrote: Trying to think of different ways to add low rate pieces.
My 2p would be to try the Fletcher plan. While it's underlying objective is to prepare for marathon distances, it's generally all about relatively moderate pace pieces. You can (as I have) base it around a low key 2km pace to keep the intensity in check.

The screen shot is my cheat Google drive spreadsheet to lay out the 12 week program.




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Image

Re: what training have free spirits been doing today?

Posted: Thu Mar 18, 2021 3:06 am
by duffyoz
Thanks Ian. I haven't tried the Fletcher plan per se but have read about it. I'll keep this in the back of my mind for now.

I used to have Sarah Gibbs (UK) write my erg program for me instead of hurting my own brain. Brilliant work since I went from well over 8min 2k to 7:40 in the year. I am going to give an OTW rowing coach a go this year. He runs erg classes 3 times a week, which is where I met him, and he is happy to write a year long plan which all sounded very serious and very interesting. He is also happy to work with my ex phys as well so everything should be in sync. Being in person might make a difference as well. Always give 100% - except when giving blood !

Not sure what I have let myself in for but it will be fun :lol:

Cheers, Lesley

Re: what training have free spirits been doing today?

Posted: Tue May 18, 2021 8:12 pm
by paulgould
Had probably my best row since my CA last year, as well as the longest row I have ever done on max DF.
I know that RPE is a very subjective measure, but I reckon I was a 3-4 RPE today - it all felt very relaxed and easy and it seems like the long walks I have been doing recently are starting to bear fruit.
It was also the 9th Nonathlon entry giving me a full house(excluding the FM,which I haven't attempted since 2013!!)

Tale of the tape:

Distance : 21097m
Time : 1:30.31.4
SPM : 21.3
DF : 350
(Strapless)

Paul G

Re: what training have free spirits been doing today?

Posted: Thu Jul 15, 2021 1:04 pm
by jainser
My phone went off and told me to self isolate for a week. So with nothing else to do I've been hitting the rower more than normal. Been doing some big calorie burners - which is a good thing as I've been doing some big eating and drinking lately!! I've tested negative so back to work next week and back to some sort of normal.