Free Spirits Rowing

Thanks Tako - it's a real mental challenge to be sure and getting to 28km is no small feat too

I'm not sure my film choices of Interstellar and The Arrival (what with their fixations on time) necessarily helped

May have to refer back to Dave for tips (crazy bear style).


Sent from my VTR-L09 using Tapatalk

No graphics for today's 10x600m - legs in no condition to push, but at least it got done (and well on the way to the 10km for the March challenge).

Sent from my VTR-L09 using Tapatalk

Ian, you had and have a lot of challenges running at the same time (well done on the FM by the way), days with "empty legs" are therefore unevitable sometimes.

I had the pleasure of a 4x1k / 5'r session last night. My target for the speed pyramid the week before was 1:50, so I thought a 1:51 for this session might be reasonable:

Target pace was reasonable, but only just. The first 1k was kind of a shock as it felt so heavy. I managed to stick to target pace in the following two sets but it was hard work, harder than expected to be honest. Logically, there wasn't too much left in the final rep so I have to be happy with an improvement of 0.3 seconds in pace. My future self surely is!

Grobi wrote: ↑Tue Mar 06, 2018 10:02 amTarget pace was reasonable, but only just. The first 1k was kind of a shock as it felt so heavy. I managed to stick to target pace in the following two sets but it was hard work, harder than expected to be honest. Logically, there wasn't too much left in the final rep so I have to be happy with an improvement of 0.3 seconds in pace. My future self surely is!

Nice going - a solid, impressive and consistent set.

I snuck a look at the CTC this morning, so potentially returning to PP tomorrow/Thursday.

Having survived March Madness, I'll be resuming this next week. I'll probably shake up the schedule slightly - quite "like" the idea of a waterfall and/or a longer negative split piece in the mix. Any thoughts/ideas welcome, as are any silly free spirits who want to spur each other on

No inspiration, so started off with a steady 10km as of my previous structure. A very slight negative split and nearly half an ocd rate.

Sent from my VTR-L09 using Tapatalk

Decided to join in the fun again
First up 8x500m. Must have judged the pace quite well from the start as I didn't have a sprint for the last rep. Happy with that to start things off and well done to everyone still battling away!

Excellent news.

I'd not found any inspiration for changing the content of my plan, so last week was mainly paddles to get a little rhythm back. The mud madness helped with 7km/30 minutes, but I'm well adrift elsewhere.

Today was a vague attempt to complete a heart rate limited 10km. Which turned out to require a very, very slow pace (first half strapless).


Sent from my VTR-L09 using Tapatalk

5x1500m 5r
Plan was to keep it steady for four reps and then rate up a bit in the last

Nice set.

8x750m, 1r

A yardstick for later really as off the pace.




Sent from my VTR-L09 using Tapatalk

Dipping my toes back in the water a bit with some 5k plan sessions.

6 x 1k was tough. HR spiked pretty quickly and all but the first felt rather awful. Not sure why I started with this one.

12 x 500 felt pretty good. Will work up through the 600's and 750's next.

Next step in the progression. Averaged 1:46.4 for the 500's so pleased with this effort.

Interesting to look back on my training diary when I was at a similar pace for this progression. I rowed an 8159m 30 minutes and a 21:39 6k. Don't think I could (at least mentally) do that right now. I'm willing and able to push myself in other activities but just don't have the fire/desire to do it on the rower. Fortunately I'm ok with that now.

4x1800m, 4r.

Apparently this was only the second run through on my c2, earlier attempts were on waterrower.

As such, pretty much a sighting session though I'm happy with the recovery.



Sent from my VTR-L09 using Tapatalk

great results here !

I also plan to do a training sticked to a plan...made the first to intervals last days...the last 1500m really hurts !

And what a coincidence: the original Pete Plan was also performed in the lunch hour...

Wow - nice workout

What a way to start May.... 12x 500m, 1r.

Again, I appear to have neglected this session and only had two completed runs for comparison. I intended to average 1.55 ish, and to be honest that was too easy and I had a reasonable amount left in the tank even though my splits were mostly comfortably in the 54s.

It will hurt next time.



Sent from my VTR-L09 using Tapatalk

A simple 7.5km today, intended to be "steady". Under that criteria, the heart rate trace suggests I should have backed off slightly but it felt ok....





Sent from my VTR-L09 using Tapatalk

Hi, Plummy's new season thread has nudged / inspired me to follow the Pete Plan. However as my goal is to improve shorter distances (especially 1k) I was thinking of being a free spirit and changing a couple of sessions eg 8x500 to 12x250 1mr and 4x2k to 20x100m 80sr. Or is that just plain wrong?

Max

My t'pnce, nothings wrong with fine tuning the plan. The reality is that you'll presumably have a specific 1km test session in there somewhere, so it'll come out in the wash if you're not progressing as you'd like. With those kinds of sprint sessions, I'm sure you will though

Today was a rather weary 4x1550, 4r. Heavy legs after last night's long duration gyms session (who would do a CTC sighting piece, circuits and boxing???) means that merely a finish was a bonus.



Sent from my VTR-L09 using Tapatalk

I would absolutely alter the sessions to suit your targets. It's the repeatability that will drive your progression forward.
I intend to get back on the plan properly in a week or so and hopefully string a good period of training together. In the meantime did this sweatfest today:

OCD style, good work Felton !

Thanks Ian and Felton, and good point about regular 1k tests.

I was due a wash out session, and today was it. I think I'd convinced myself it was going to fall apart before starting.

Should have been 8x750 1r. I satisfied myself with finishing within site of last times pace boat. Is it legitimate to blame the film I was watching (Pompeii, or how to steal some of the best bits of Gladiator and turn them to drivel).

A curious 4x1700m, 4r

I'd consciously eased off last night (a leisurely 1km @3.38 felt pretty good in the general mix of the evening session) in the hope that I might have a touch more energy.

As it turned out, I raised the df very slightly to 122 and took things at my most recent pace of this round (January!), which I had limited confidence would be achievable.

In the end, I pretty much met my target. The heart rate trace is most satisfying - recovery to my blue zone was quite surprising - and it was a good finish to the intervals for the week.




Sent from my VTR-L09 using Tapatalk

Hi Ian and Dan,

How do you post the great interval images from the Concept2 logbook? Cutting and pasting is the best I can do. This is yesterday's row.

Time Meters Pace Watts Cal/Hr S/M
25:00.0 6,983m 1:47.4 282 1271 28
5:00.0 1,394m 1:47.6 281 1265 28
5:00.0 1,394m 1:47.6 281 1265 28
5:00.0 1,394m 1:47.6 281 1265 28
5:00.0 1,394m 1:47.6 281 1265 28
5:00.0 1,408m 1:46.5 289 1295 29

In terms of tracking over the cycles I'm using this. Hopefully it will be mostly green .

Good plan to track your results Max - I might tinker with mine to do the same.

As for posting results, I do a simple phone screen grab, trim and reduce size to end up with mine. The below was a rather odd sequence of sprints to make up a 7.5km distance yesterday. Rough as anything.



Sent from my VTR-L09 using Tapatalk