what training have free spirits been doing today?

Post by **Grobi** » Sun Nov 20, 2022 7:53 pm

14k otw in the six today in rather uncomfortable conditions (6°C, strong wind, waves):

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It was quite a bumpy ride but still fun. The perspective of some hot wine and biscuits afterwards certainly helped

JonT · Post by **JonT** » Sun Nov 20, 2022 8:43 pm

Grobi wrote: ↑Sun Nov 20, 2022 7:53 pm The perspective of some hot wine and biscuits afterwards certainly helped

That's my kind of training!

Mat · Post by **Mat** » Mon Nov 21, 2022 8:27 am

That’s a really nice session Spider. 3x15 can be a bit if a drag, but breaking it up this way is a great way to do it. Really well executed too

Peter - hot wine and biscuits should be compulsory after every session

2 x 20 R22 for me today. Long, slow bread and butter session but at least it’s done now (and a nice improvement on Sept with more controlled HR)

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Ian Bee · Post by **Ian Bee** » Mon Nov 21, 2022 9:06 am

We evidently have different ideas about a routine session Mat

The spreadsheet of pain defined today as the following:

Doesn't really feel like a Monday session, and holding on for those 3min "sprints" was about the limit today. Smidge of an improvement so I'll take that.

With some hot wine and biscuits if there's any left....

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spidermac · Post by **spidermac** » Mon Nov 21, 2022 12:37 pm

Looks a nice way to break up the 8min ivals Ian.
Grobi - hot wine & biscuits breaking the german tradition of Kaffee und Kuchen!!!

Nice splits at that HR Mat.

SPrints for me today - decided on 10x1min/1min off with no spm limit but try to keep to = or >34spm.
Did 12 reps a few weeks ago with forst 4reps limited to 32spm av was 1.45.1.
Wup -3k
Time Dist spm HR split
01:00.0 283 34 154 01:46.0
01:00.0 284 34 156 01:45.6
01:00.0 285 34 157 01:45.2
01:00.0 286 35 158 01:44.8
01:00.0 287 34 160 01:44.5
01:00.0 288 34 161 01:44.1
01:00.0 290 35 161 01:43.4
01:00.0 291 35 161 01:43.0
01:00.0 293 37 162 01:42.3
01:00.0 296 38 165 01:41.3
10:00.0 2884 35 159 01:44.0
CD - 2k
The old ticker was getting up there on the last rep!! Felt OKish til about R7 then had to dig in but happy to -ve split & av sub 1.45. Happy with the result.

Mat · Post by **Mat** » Tue Nov 22, 2022 7:42 am

Good on you for hanging in there Ian… that’s a long session if you’re not feeling it

Great negative splitting spider, with a cracking final rep

On the bike nice and early this morning for a 6 lap race on Zwift

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Post by **Claudius** » Tue Nov 22, 2022 8:31 am

Last week I opened my Strava App and saw a 10k, well that was the first glance, uh oh, it is not a 10k, it is a 100k - once more big congrats to you, Ian, for finishing it ! ...It is finished AND not dead

Amazing OTW rowing Peter. On Friday I did some running on a treadmill some pull ups and single leg bench presses (with the knowing this will kill my legs). It was meant to be very much slowlier and have some rest days- because my children have infected me again, which was the good thing about the CoVid time - I practically never had a cold because everyone was running around with a mask. So here I sit again on the break bench and wait until the infection is gone.

stumpy · Post by **stumpy** » Tue Nov 22, 2022 12:09 pm

OK here we go target to Erg every day for 7 days with no more than 15 minutes active followed by the IRL.

JonT · Post by **JonT** » Tue Nov 22, 2022 1:02 pm

stumpy wrote: ↑Tue Nov 22, 2022 12:09 pm OK here we go target to Erg every day for 7 days with no more than 15 minutes active followed by the IRL.

That's a great target Colin.

JonT · Post by **JonT** » Tue Nov 22, 2022 1:03 pm

IRL for me today. Actually quite enjoyed it. Post on IRL thread.

Ian Bee · Post by **Ian Bee** » Tue Nov 22, 2022 2:20 pm

Sorry to hear you've been struck down again Claudius.

Impressive ride Mat - particularly at that time of day!

Good objective Stumpy

Back at the garage:

A little light relief for today - shifting rates and pace helps the distance fly past.

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Ian Bee · Post by **Ian Bee** » Wed Nov 23, 2022 10:02 am

Quite pleased with this one. Nice improvement from last time through, but my mindset for this is to recognise when the step becomes a conscious effort: and that's getting more like rep 7-8

On holiday next week so I'll let rowing go for a little while (unless the cruise ship has an erg

)

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Mat · Post by **Mat** » Wed Nov 23, 2022 10:06 am

Claudius wrote: ↑Tue Nov 22, 2022 8:31 am So here I sit again on the break bench and wait until the infection is gone.

Gutted for you to read that Claudius

Must be so frustrating as you begin to train again following the hand injury. Wishing you a speedy recovery

stumpy wrote: ↑Tue Nov 22, 2022 12:09 pm OK here we go target to Erg every day for 7 days with no more than 15 minutes active followed by the IRL.

Great target Colin - and good start

Great work on the IRL Jon

and a nice 10k Ian yesterday followed by an even stringer session today

Deceptively tough 3 x 10' session today with each 10' split into 4' @ R20 / 2' @ Free rate / 4' @ R20
I pushed pace somewhat on this one, especially in the middle 2' which were supposed to be at 5k + 1

so the second 4' of each interval was rather tough!

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JonT · Post by **JonT** » Wed Nov 23, 2022 12:42 pm

Well done Mat and Ian, both look like tough sessions. Just 30min SS on the bike for me today and then back on the erg tomorrow to start to clock up Holiday Challenge meters.

Jon

spidermac · Post by **spidermac** » Wed Nov 23, 2022 2:13 pm

Great to see this thread so busy. Stumpy - keep it up. Ian enjoy your cruise. Mat looks a hard effort judging by the HR.
Sorry to hear about the illness Claudius.
Time for something a bit longer & less intense today - 60mins split into 5min segments repeating 18/20/22spm. Trying to keep HR under control!

Wup - 1k
Time dist spm HR split
05:00.0 1120 18 117 02:13.9
05:00.0 1145 20 124 02:11.0
05:00.0 1169 22 129 02:08.3
05:00.0 1125 18 126 02:13.3
05:00.0 1144 20 130 02:11.1
05:00.0 1171 22 137 02:08.0
05:00.0 1129 18 133 02:12.8
05:00.0 1151 20 135 02:10.3
05:00.0 1176 22 141 02:07.5
05:00.0 1136 18 138 02:12.0
05:00.0 1181 20 144 02:07.0
05:00.0 1202 22 148 02:04.7
01:00:00 13844 20 133 02:10.0
CD - 1k
So HR OK for majority of the wout - quite sweaty despite temps of around 6 degrees!!

stumpy · Post by **stumpy** » Wed Nov 23, 2022 6:32 pm

Excellent Erging guys well done, day 2 of my 7 day every day. I had to back off today due to back pain following a treadmill session yesterday, it looks like the advancing years are taking their toll, but one must try to keep active.

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Mat · Post by **Mat** » Thu Nov 24, 2022 11:52 am

Sounds like today's the day to start accumulating the Holiday Challenge metres Jon

Great hour Spider, with a little push towards the end

2 down, 5 to go Colin - hope the back has eased a little today

Weights for me today - not my favourite day at all

Back on the erg tomorrow

spidermac · Post by **spidermac** » Fri Nov 25, 2022 4:21 pm

AM - climbing wall
PM - some more base meters - 2x20min R2min
Wup - 1k
Time dist spm HR split
20:00.0 4646 21 135 02:09.1
20:00.0 4699 22 147 02:07.6
40:00.0 9346 21 141 02:08.3
CD - 1k
Felt a slight tweak in the back - so taking a day off tomorrow hopefully just minor!!

JonT · Post by **JonT** » Fri Nov 25, 2022 7:43 pm

Interesting Zoomergos session today with Darryl Preston. The session was 16/12/8/4 mins at r20/22/24/26 1:30r. The interesting part was the structure within and between intervals. The first interval started at 2K+20 for 12 minutes and then 4 minutes full-gas at r20. The next session (r22) then started at the pace you finished the r20 interval for 8 minutes and then 4 minutes full-gas etc etc. This makes for a really challenging session, but made 10k(ish) fly along. I couldn’t sustain the pace at the start of each interval, but still hugely enjoyable.

stumpy · Post by **stumpy** » Sat Nov 26, 2022 1:40 pm

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Thx for the encouragement Mat sadly my lower back was too sore yesterday so took a day off. Happily feeling better today so just took it easy with an Erg and a zwift session. Jon that looks like a good session may well try that, Spider that also looks a good session don’t think I’ll be trying that any time soon keep up the good work guys. Sorry spider miss read that thought that was 80 minutes.

Paul Victory · Post by **Paul Victory** » Sat Nov 26, 2022 5:25 pm

Good to see you back erging regularly, Colin.

I finally took the plunge this afternoon and did my first session in almost 14 months. As promised, I just did 10 minutes and I managed 2112 meters at 2:22 pace. Around what I was expecting and it certainly didn't feel easy.

I'm heading off to the West of Ireland (Ennistymon, to be precise) tomorrow for a two day break and I'm hoping today's session wont have any adverse impact on my back. If I'm feeling up to it, I might have another go on Wednesday. I might even try to do a very slow CTC if needed to fill a boat.

Post by **Grobi** » Sat Nov 26, 2022 8:16 pm

Another 14k otw in the Singles today to hit exactly 3.2 million meters otw for the season

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Mat · Post by **Mat** » Sun Nov 27, 2022 11:14 am

Its a story of 3 backs on here this weekend:
I hope the back has eased since Friday Spider, and I'm sorry to hear that yours was playing up again Colin

Paul - great to see you back on the erg and I hope that your back hasn't suffered any ill effects as a result

Jon - great session

and another lovely session OTW Peter

Mixed bag for me this weekend. Started a half-hearted second attempt at the IRL challenge on Friday, and ended it about halfway through when I just jumped on the Wattbike instead for a recce of next week's ZRL course. Back on the bike for a trip up Alpe Zwift yesterday morning.

So, on the erg again this morning for the latest session in the Rowalong 5k plan which called for 7 x 4' r2'30'
Started with last time's average as the starting point and went for a negative split. Happy with the session and the improvement on September's session, albeit with a higher heart rate although it never felt "all out"

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JonT · Post by **JonT** » Sun Nov 27, 2022 12:06 pm

I've understood the Zoomergos row from earlier in the week now. My description above/below isn't quite right. The structure is:

12 mins r20 at 2k+20
4 mins r20 at 2k+18 1:30r

9 mins r22 at 2k+18
3 mins r22 at 2k+16 1:30r

6 mins r24 at 2k+16
2 mins r24 at 2k+14 1:30r

3 mins r26 at 2k+14
1 min r26 as hard as you can.

Very enjoyable and keeps the brain occupied. The mentally toughest is the first 12+4mins r20, after that things fly along.

Jon

spidermac · Post by **spidermac** » Sun Nov 27, 2022 2:16 pm

Paul great that you r posting.
Mat kudos to salvage something from a HD - I usually just stop & restart the next day.

JonT that makes more sense the initial pacings you gave sounded pretty tuff!! Will have a go at this sometime.
STumpy well done for keeping rowing & my back is in sympathy with yours!!!

AM - climbing training - usually finnish with 3sets of RDL`s but after 1 set could feel the back again so stopped!!

Midday - varnishing floors!!!

PM - 4x10minR30s at various spm.
WUp - 1k
Time dist spm HR split
10:00.0 2276 19 135 02:11.8
10:00.0 2301 19 140 02:10.3
10:00.0 2357 21 149 02:07.2
10:00.0 2412 21 154 02:04.3
40:00.0 9346 20 144 02:08.3
CD - 1k
So back held up tho I could feel it. Bizzarly this is exactly the same metres/split as last wout which was 20minx2/R2mins - so same time slightly less rest but higher HR - tho think that was because only had 1.5hrs between wouts & had breakfast in between - I never do well shortly after eating need at least 2 hrs or more.