Free Spirits Rowing

Nice improvement Spider!!

Relatively straightforward session today (which I was grateful for given last night's circuits was quite intense).

That said, the rubric suggests I'm under orders to improve on this Friday



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Nice & consistent Ian.
Was going to do 40mins but cut it to 30mins as not feeling it today!! 4min @20spm & 1min @24spm every 5mins
Wup 1K
10:00.0 2412 21 138 02:04.3
10:00.0 2421 21 152 02:03.9
10:00.0 2453 21 158 02:02.2
30:00.0 7284 21 149 02:03.5
CD - 1k
Felt quite hard as seen by the high HR!! Getting flu & booster jabs tommorow so will wait & see how I feel.

Congratulations to all who are brave and consistent. As mentioned elsewhere, things have changed and I train differently - not on any plan.... but sometimes there is a good old PetePlan session involved, like yesterday's 8x500m.... it's weird how different the pm5 results screen looks when you do it as a just row.

Looks very much like your approach is paying dividends by your marathon result Claudius!

In the land of mere mortal souls, WK 6 of the 10k plan. Was meant to be hard, but not ridiculous (I paraphrase!) and so it was. Pace really was comfortable for the most part, probably should have aimed for 2min/500m splits (but that's clearly after the fact, rose tinted glasses pov ).



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Ian Bee wrote: ↑Mon Nov 15, 2021 9:05 am In the land of mere mortal souls...

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great workout Ian !

oh, dont get me wrong...i am just a mortal soul too ! I am just exploring my own fantasy story- while this avatar represents the virtual objectification of a part of my subconscious. Its just fantasy. I know...some may find me mad...should i change teams ? To be free, not to be mad, is the major goal of life. To quote Salvadore Dali: "The only difference between me and a madman is that I'm not mad."

Claudius wrote:should i change teams ?

NO!!!!!

Instead, challenge his logic




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Was meant to be a negative split 40min session this morning (starting 2k+22, then knocking down 2s per 4mins). Clearly Wednesday is not a good day for such fun. Wheels fell off at various points (forgot to change pace a number of times) and HD struck in the final split

Onwards and upwards....

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Bad luck Ian - progress is never linear!!!
Had flu & booster on Sat am - have felt crap ever since!!! No rowing for 4 days so thought will try to do a 30minR20.
Wup - 1k
Time Dist spm HR split
06:00.0 1429 20 142 02:05.9
06:00.0 1429 20 146 02:05.9
06:00.0 1429 20 147 02:05.9
06:00.0 1429 20 148 02:05.9
06:00.0 1429 20 150 02:05.9
30:00.0 7142 20 146 02:06.0
CD - 1k
SO not easy but happt to finnish. HR higher than normal but no surprise.

The other half is heading in for a flu jab shortly, so I'm bracing myself for the lottery of side effects - poor thing doesn't have much luck with them either.

Back I rowalong-land, start of week 7. Getting a little sprinty again, so I wasn't sure whether 2m/28spm was optimistic for 12 reps or perhaps a little soft.

As it was, threw myself into it and nearly (oh so nearly) got negative splits. If you squint a bit.

HR dropped out during my stretch row before hand and I didn't want to waste time with resetting, so I'd judge this as a 85% effort.



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Looks pretty good to me Ian/ DId a wout yesterday but forgot ot post it !! Doh.
60min Lvl 4 - 2(176/180/184)
wup 1k
Time Dist spm HR split
10:00.0 2323 18 132 02:09.1
10:00.0 2351 18 132 02:07.6
10:00.0 2379 19 149 02:06.1
10:00.0 2340 18 146 02:08.2
10:00.0 2362 18 149 02:07.0
10:00.0 2374 19 155 02:06.3
01:00:00 14126 18 143 02:07.4
CD - 1k
Almost identical to session a few weeks ago so think I have recovered from my jabs!!

An EM wout today - 4x10minR90 secs at various spm.
Wup - 1k
Time Dist spm HR SPlit
10:00.0 2415 21 0 02:04.2 - 5min ea @ 20spm/22spm
10:00.0 2424 21 144 02:03.7 - 2min @ 20/22/20/22/20spm
10:00.0 2435 22 148 02:03.2 - 2min @ 20/22/24/22/20
10:00.0 2456 23 149 02:02.1 - 2min @ 20/22/24/26/20
40:00.0 9729 21 147 02:03.3
CD - 1k
Ok wout to get some mileage in.

Good efforts Spider!

Today was a lower spm/max power session. Being a short type, I've never been one for this kind of break down (drive length is pretty miserable, so to get anything like good speed - for me - I mid mid 20s spm at least) and seeing John briefly chugging along at 1.40 was rather sobering....

I simply couldn't put a number on a good pace going into this, had vague aspirations of mid 1.50s and then had to deal with the reality of not being able to drive fast enough to worry even 57s. I couldn't even say it was that tough...

This one was definitely about technique. And one to work on



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Looks a tuff one Ian - tho a bit tricky to read!! May have a go at this sometime.
Looking to have a go at CTC soon so thought something sprinty for today.
EM wout - 2x 12x30son/30soff. Rest 5mins between sets. Each 3 sets divided as 32spm; 34spm; 36spm; open.
Wup - 4k

00:30.0 138 34 126 01:48.0 - missed spm target due to racing start
00:30.0 139 32 136 01:47.9
00:30.0 139 32 143 01:47.9
00:30.0 142 34 151 01:45.6
00:30.0 143 34 153 01:44.8
00:30.0 144 34 149 01:44.1
00:30.0 147 36 152 01:42.0
00:30.0 147 36 152 01:42.0
00:30.0 148 36 0 01:41.3
00:30.0 150 38 0 01:40.0
00:30.0 151 38 0 01:39.3
00:30.0 152 38 0 01:38.6
06:00.0 1739 35 145 01:43.5
Rest 5mins

00:30.0 137 34 123 01:49.4 - missed spm target due to racing start
00:30.0 139 32 142 01:47.9
00:30.0 135 32 149 01:51.1 - missed first stroke doh!!
00:30.0 143 34 149 01:44.8
00:30.0 144 34 149 01:44.1
00:30.0 145 36 0 01:43.4
00:30.0 145 34 0 01:43.4
00:30.0 147 36 0 01:42.0
00:30.0 148 36 0 01:41.3
00:30.0 148 36 0 01:41.3
00:30.0 150 38 0 01:40.0
00:30.0 151 40 0 01:39.3
00:30.0 151 44 0 01:39.3
06:30.0 1883 35 142 01:43.5
CD - 2k
A VERY tuff wout - a bit of a 2k cough afterwards. Amazed average in 2nd set = 1st set as legs were definitely feeling the effort of the first set - in fact 2nd set probably faster as did an extra round & missed the start on R3. Happy to more or less -ve split both wouts. Lost my way in middle of 2nd set & did an extra round!!! Glutes & lungs on fire. OK up to 36spm sets then really kicks in. HR data erratic but no time to sort it.

A contrast to yesterday - 3x12min R60s.
Very coldin the garage = 3 degrees
Wup 1k
Time Dist spm HR split
12:00.0 2852 20 139 02:06.2
12:00.0 2889 22 145 02:04.6
12:00.0 2939 23 151 02:02.4
36:00.0 8680 21 145 02:04.4
CD - 1k
Happy to do some sort of wout.

Didn`t want to put it off any longer so had a go at the CTC today. Lonnnnnnnng wup & cooldown to make up some metres.
Wup - 5.5k
Time Dist spm HR Split
01:00.0 321 46 0 01:33.4
CD - 3k
Think a slightly lower drag would have been better for me but not oo unhappy with the result.

Slight IT failure there - I compress the images so they're not unwieldy, but obviously went a tad overboard that time.... Fingers crossed this one isn't too Barnard Castle

And yikes to your CTC result

Week 8 commenced with what was due to be a hard session. I braced myself for failure but this session stubbornly refused to be anything but a hardish CV session.

So: was I thoroughly rested after a few days away from circuit training, were my targets too easily hit, was it the coffee/energy gel combo boost or a mix of all of the above....



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Had a go at the 20min x 1on/1off @20spm - a new one for me. A wee bit wary of the back injury potential!!
Wup - 2k
Time Dist spm HR Split
01:00.0 257 21 0 01:56.7
01:00.0 257 21 0 01:56.7
01:00.0 258 21 0 01:56.2
01:00.0 257 21 0 01:56.7
01:00.0 258 20 0 01:56.2
01:00.0 258 21 0 01:56.2
01:00.0 259 21 0 01:55.8
01:00.0 259 21 0 01:55.8
01:00.0 259 20 0 01:55.8
01:00.0 260 21 0 01:55.3
01:00.0 261 20 0 01:54.9
01:00.0 252 20 0 01:59.0 - missed the start!
01:00.0 261 21 0 01:54.9
01:00.0 260 21 0 01:55.3
01:00.0 260 21 0 01:55.3
01:00.0 261 21 0 01:54.9
01:00.0 261 21 0 01:54.9
01:00.0 260 21 0 01:55.3
01:00.0 260 21 0 01:55.3
01:00.0 260 20 0 01:55.3
20:00.0 5180 20 0 01:55.8
CD - 2k
Struggled to hit spm target in most rounds!!! Quite a good wout for making slight changes in the stroke & observing the effect on splits.

An EM wout today - 36min countdown with increasing rate. Did this earlier in the year - 2.03.2/22spm/8764m
Wup - 1k
Time dist spm HR split Prev
08:00.0 1875 18 0 02:08.0 (2.08.6)
07:00.0 1689 20 0 02:04.3 (2.05.3)
06:00.0 1474 22 0 02:02.1 (2.03.4)
05:00.0 1243 24 0 02:00.6 (2.02.3)
04:00.0 1015 26 0 01:58.2 (2.00.3)
03:00.0 779 28 161 01:55.5 (1.58.4)
02:00.0 524 30 161 01:54.5 (1.55.3)
01:00.0 270 32 161 01:51.1 (1.51.9)
36:00.0 8864 22 161 02:01.8 (2,03.2)
CD = 1k
Nice improvement on all splits & hit spm targets!

Thought about an interval session but too cold in the garage to get psyched up. Opted for a 4x10minR30s at varying spm,each round split into 5/3/2 min segments.
Wup - 1k
Time Dist spm HR split
10:00.0 2337 19 125 02:08.3 - 18/18/20spm
10:00.0 2363 19 142 02:06.9 - 18/20/20spm
10:00.0 2404 21 148 02:04.7 - 20/20/22spm
10:00.0 2420 21 149 02:03.9 - 20/22/22spm
40:00.0 9524 20 141 02:05.9
CD - 1k
Happy to do some rowing!!.

Not feeling it today so 30minR20 order of the day!
wup - 1k
Time Dist spm HR split
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 145 02:05.9
06:00.0 1429 20 150 02:05.9
06:00.0 1429 20 151 02:05.9
30:00.0 7143 20 148 02:05.9
CD - 1k
That was hard work - hi HR for this session - hope I am not getting ill!!

Sharing the pain of cold garages. Two heaters and full track suit this morning

Back round again to the start of the 10k plan, but knocking back my 2k target pace by a few seconds.

Simple half hour this morning, getting more like a decent CV workout (and an extra few metres this time through for an identical average HR). Happy times.



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Nice low HR Ian. Psyched up to go in the garage - snowing & 1 degree!!!! Well wrapped up !!
Decided on the latest EM wout: 6minR90s;7minR2min;8minR3min;9min - see below for spm.
Wup - 2k
Time Dist spm HR split
06:00.0 1497 24 0 02:00.2 - 2 ea @ 22/24/26spm
07:00.0 1752 25 0 01:59.8 - 1/3/3 @ 22/24/26spm
08:00.0 2010 25 155 01:59.4 - 4 ea : 24/26spm
09:00.0 2269 26 156 01:58.9 - 3 ea : 24/26/28spm
30:00.0 7528 25 155 01:59.5
Happy to finnish. Not much difference in splits but defo gets harder each round!!

End of WK 1 again. First time through, I had a Bluetooth drop so I didn't really have a reference for this. I decided to map out the 20s reps, hence the image below is only the rubric as Ergzone is limited to 50 reps.

Pace was intended to be 1.57 on the faster and 2.12 on the slower reps. As it panned out, it felt natural to hold 1.50 but slowing to 2.12 was much trickier.

Interesting piece, not as tiring as I expected it to be.



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Find the same Ian easier to increase spm then drop it!. Been off the erg for a bit - 2 days skiing on thurs & Fri so legs not the freshest. Decided on a 40minR20.
Wup - 3k
Tme Dist spm HR split
05:00.0 1190 20 144 02:06.0
05:00.0 1191 20 141 02:05.9
05:00.0 1190 20 145 02:06.0
05:00.0 1191 20 144 02:05.9
05:00.0 1191 20 144 02:05.9
05:00.0 1191 20 145 02:05.9
05:00.0 1190 20 145 02:06.0
05:00.0 1191 20 143 02:05.9
40:00.0 9523 20 143 02:06.0
CD - 1k
So pleased that HR stayed pretty constant.

Power strokes today = 5x4mins R90sec
Wup - 3k
Time dist spm HR split Prev
04:00.0 1048 23 0 01:54.5 (1.54.7) - DRF 170; 2ea@22/24spm
04:00.0 1059 24 0 01:53.3 (1.53.3) - DRF 170; 2@22;1ea @ 24/26spm
04:00.0 1078 26 0 01:51.3 (1.51.2) - DRF 170; 2@24;1ea@26/28spm
04:00.0 1080 28 0 01:51.1 (1.49.9) - DRF 170; 1ea@ 24/26/28/30spm - fading badly!!
04:00.0 1065 31 0 01:52.6 (1.50.5) - DRF 120;1ea@ 28/30/32/34spm
20:00.0 5330 26 0 01:52.5 (1.50.9)
CD - 2k
So down from last time in July. Must do these more regularly. Wheezing a fair bit!!