what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by stumpy »

Paul welcome back mate I think the secret really is about taking it easy with all your Irish records you have nothing to prove just enjoy it for what it is. Today’s sessions Erg and Zwift both went well the Erg was first up with a 4x1000m r2:00 the pm5 did a wobbly on saving the last interval, probably it’s way of telling me to update the firmware only took 3 attempts but got there in the end. I hope everyone’s poor old backs all make super fast recovery’s.
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Re: what training have free spirits been doing today?

Post by Mat »

Good session Jon and a nice improvement on the previous one :D
Nice one Spider :fsbgrin:
Another good session Colin. Soooo do you think the back will allow you to manage 6433m for the IRL? [-o<
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Re: what training have free spirits been doing today?

Post by stumpy »

[quote=
Another good session Colin. Soooo do you think the back will allow you to manage 6433m for the IRL? [-o<
[/quote]
Failing a complete catastrophic meltdown it will get done just don’t expect anything remotely fast :lol: :lol: :lol:
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Re: what training have free spirits been doing today?

Post by Paul Victory »

Thanks for the good wishes folks.

The good news is that my back doesn’t appear to be suffering any Ill effects from my brief session on Saturday. The bad news is that I have a severe twinge in my right hamstring and I fear I may have pulled something. Hopefully, it will ease out in a day or two.
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Re: what training have free spirits been doing today?

Post by Mat »

Paul Victory wrote: Mon Nov 28, 2022 8:04 am The good news is that my back doesn’t appear to be suffering any Ill effects from my brief session on Saturday. The bad news is that I have a severe twinge in my right hamstring and I fear I may have pulled something. Hopefully, it will ease out in a day or two.
It seems that once we get to a certain age, our health condition is always a matter of "Good News, Bad News"! Wishing you a speedy recovery


3 x 13' r90" for me this morning with stroke rate at 18 / 20 / 18
I'm not going to pretend it was pleasant, and as John states in the RowAlong plan, this only a "normal meat and potatoes bottom tier workout" but I was pleased to find an improvement in pace with a similar HR :fsbgrin:

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Re: what training have free spirits been doing today?

Post by spidermac »

These sessions are important Mat so you have the beans for the hard itervals.
Keep it up Stumpy well done.
AM - climbing wall
PM - Resting HR very hi for me. Had a day off yesterday for the back & felt a bit fluey so no heroics today!!
30minR20
Wup -1k
06:00.0 1354 20 128 02:12.9
06:00.0 1359 20 132 02:12.4
06:00.0 1366 20 133 02:11.7
06:00.0 1371 20 137 02:11.2
06:00.0 1383 20 139 02:10.1
30:00.0 6832 20 133 02:11.7
CD -1k
Glad i dodn`t push it too hard & happy to do some king of wout but last time at this was 2.5sec faster at lower HR & not after a rest day. WIll see what tomorrow brings!
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Re: what training have free spirits been doing today?

Post by JonT »

30 mins slow and fast for me today. I really enjoy this session ignore the target pace, I keep forgetting to delete it. There’s no way I would hold those.

Meanwhile, great to see so much activity on here. COVID jab for me today, so fingers crossed I am feeling ok tomorrow.

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Re: what training have free spirits been doing today?

Post by spidermac »

Nice variety JonT. Back still not 100% but RHR back to normal so thought a longer session at low intensity a good session for today.
60minR20 done as a countdown. Last time - 2.15.9/142HR/13244m
Wup - 1k
Time Dist spm HR split
12:00.0 2668 20 117 02:14.9
11:00.0 2446 20 123 02:14.9
10:00.0 2224 20 127 02:14.8
09:00.0 2002 20 129 02:14.8
08:00.0 1780 20 130 02:14.8
06:00.0 1335 20 129 02:14.8
04:00.0 890 20 130 02:14.8
01:00:00 13340 20 126 02:14.9
CD - 1k
SO very pleased at low at HR (16 beats lower) 1 sec faster. :D In other news have done 239k this month which beats my previous best by 1K not Ian type distance but a lot for me!!! :lol:
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Re: what training have free spirits been doing today?

Post by JonT »

spidermac wrote: In other news have done 239k this month which beats my previous best by 1K not Ian type distance but a lot for me!!! :lol:
You have been doing a lot of sessions this month Spider Great effort, especially on top of all the other activity you do.

Your Hr data always makes me smile. I often go higher than you just in the steady warm up part of my training. My heart and yours are not even slightly comparable Image


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Re: what training have free spirits been doing today?

Post by stumpy »

Erging tonight 3x1000m r2:00 followed by a Zwift session.
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Re: what training have free spirits been doing today?

Post by JonT »

Keep it up Colin!

Slow and steady session today after latest COVID jab. Just focussed on keeping HR relatively low and on form. Strapless today to stop me getting sloppy.

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Re: what training have free spirits been doing today?

Post by Mat »

I've been away for the last few days visiting the kids at Uni to celebrate our son's birthday. Glad to see you all training hard while I've been over-indulging :shock:

Two weeks home before we're off on holiday - a total of 15 days to shake of this week's excesses, get some training done, get in shape for the pool, and manage the CTC and IRL sessions, so no time to ease myself back in!

On the RA 5k plan again and a 'Top Tier" workout: 10 x 2:30 at (or better than) 5k pace. I was actually really pleased with how it went :D

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Re: what training have free spirits been doing today?

Post by JonT »

That’s a strong session and a busy agenda Mat.

I did the 16/12/8/4 zoomergos session today. All massively disrupted by mid-session deliveries and the dog deciding he really, really had to go out this very moment. Image

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Re: what training have free spirits been doing today?

Post by spidermac »

SOlid session Mat.
JonT getting in the metres!!
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Re: what training have free spirits been doing today?

Post by Mat »

JonT wrote: Sat Dec 03, 2022 11:52 am I did the 16/12/8/4 zoomergos session today. All massively disrupted by mid-session deliveries and the dog deciding he really, really had to go out this very moment. Image
That sounds like an extremely challenging session Jon :?

Triple whammy for me this morning.
Started with the RA5k plan prescribed 30’ alternating R18/20

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Then a 20’ weights circuit session before jumping on the Wattbike for a recce of the route for this week’s ZRL race:

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Time for some breakfast methinks!
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Re: what training have free spirits been doing today?

Post by JonT »

Great Zoom Ergo session today led by Imperial College captain and Henley gold winner Jim Bichard.

3x10min 5:00r
Each 10 min split 4/3/2/1min with rating change of +2 at each change
18/20/22/24
20/22/24/26
22/24/26/28

The interesting twist is that this was a "threshold" piece and we were encouraged to "do the work" in the front half of each interval i.e. at the lower ratings. Normally I would cruise through the start of each interval and then push harder as the rating increased. The idea here is to push hard from the start and enjoy the higher ratings as they help to keep the pace up. Made for a tough session at 8am, but really enjoyed it and Jim was excellent in coaching us through it.

Turns out Matt Pinsent was as on the session, so there must be something going for this approach!

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Re: what training have free spirits been doing today?

Post by spidermac »

Mat making up for lost time - 3 wouts in a day!!! =D>
JonT nice progression in pace. =D>
Wanted to do something a bit longer today - woke up & heating on the blink so am spent trying to get it sorted :evil: - waiting for an engineer tomorrow!! SO all a bit of a distraction! Wout ended up OK
Wup - 2.5k
Time dist spm HR split
05:00.0 1114 18 119 02:14.6
05:00.0 1135 20 128 02:12.1
05:00.0 1177 22 135 02:07.4
05:00.0 1131 18 134 02:12.6
05:00.0 1157 20 136 02:09.6
05:00.0 1195 22 145 02:05.5
05:00.0 1149 18 143 02:10.5
05:00.0 1187 20 147 02:06.3
05:00.0 1216 22 149 02:03.3
45:00.0 10456 20 137 02:09.1
CD - 2k
Wanted to do 60mins but not really focussed enuf but happy to do a few metres.
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Re: what training have free spirits been doing today?

Post by Mat »

Great session Jon, and it sounds as if you had some fine company too :D

Really nice workout spider, and of course solid negative splits across each of the relative stoke rates 8)

Interesting session for me - a 10/4/10/4 piece with various stroke restrictions. Happy with the pace though the final one too :fsbgrin:

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Re: what training have free spirits been doing today?

Post by fkoene »

Would be nice to join such a Zoom session once as well. The one yesterday would not have been a good idea. The C2 is in a room next to our bedroom, in which my wife was still asleep. She would not have been happy with that.
After a telephone-interrupted attempt yesterday to row my ninth nonathlon event I was able to finish the half marathon today. Goal was 900+ nonathlon points, a score I'm happy with so I don't have to have another go :lol: Well, that turned out great. Made it to 1:27:46.7, 924 points, which is my highest nonathlon score ever I think. Thought 1:28 would be necessary but I think that was what I needed to score about the same as last year.
A slight interruption again, at twelve o'clock on both my private phone as my work phone there was an alarm. But here in Holland they test the system every first monday of the month. It happened in the second split. As you can see that one is a little bit slower then the rest.
Good on track for the holiday challenge, I can now try to gather nonathlon points in the events where I score less then average.
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Re: what training have free spirits been doing today?

Post by spidermac »

Well done on the 1/2 marathon and at a pretty low HR!!! =D> Polar opposite for me today!!! :lol:
Mat 1.42 at 27spm impressive power. :shock:
EM special session for me today called - "Physiological adaption" 5x45sec at max power/spm every rep!! A total lactic bath. He says you will fail i.e. pace will drop - thats is the point!!! :shock:
Wup - 4k
Time dist spm HR split
00:45.0 235 40 153 01:35.7
00:45.0 233 41 151 01:36.5
00:45.0 234 41 151 01:36.1 - upped the drag by 10.
00:45.0 234 41 150 01:36.1
00:45.0 234 41 147 01:36.1
04:45.0 1170 41 151 01:36.1
CD - 2k
Well that was interesting - 45secs have never felt so long!!! :lol: Legs jelly. Should have started with a higher drag. Very surprised to hold same average last 3 sets, tho was fading the last few strokes. Felt going higher than 40-42spm my technique fell apart, and last 2 sets was definitely hitting the catch better. EM describes this as brutal but says there is a "deadly" version which is 7x1minR5min at max!!! :shock:
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Re: what training have free spirits been doing today?

Post by Mat »

Well done on completing the HM Fred, especially with so many distractions!! =D> =D>

Painful session Spider :twisted: Not much drop in pace across the session either - well done =D>

On the Wattbike this morning for the Zwift Racing League which this morning was a Team Time Trial. Solid pace set by the stronger members of the team while I stayed back in the draft and just about managed to hold on without getting dropped :shock:

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Re: what training have free spirits been doing today?

Post by Mat »

Me again :D

5x5’r2’ for me this morning.
Last time I did this I blew up fairly horribly during the 4th interval so I was a bit worried about going too fast
Happy with the outcome… faster than last time and Ingot through it, even though the last part of the final 2 intervals was a little uncomfortable

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Re: what training have free spirits been doing today?

Post by spidermac »

Nice session Mat.
Started an interval session but legs not working!!! :evil:
Unusually for me managed to do a rescue session. 2x20minR2mins at various spms.
wup - 3k
Time dist spm HR split
20:00.0 4657 21 144 02:08.8 - 5min ea @20/22spm
20:00.0 4703 22 149 02:07.5 - 4min@20+1min@26 x2
40:00.0 9360 21 146 02:08.2
CD - 1k
Happy to do some sort of session.
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Re: what training have free spirits been doing today?

Post by Draggon »

Much respect to you folks that manage to maintain a formal training plan. Though mostly lurking, I find this thread fascinating with so many of your collective accomplishments.

That said, I am and likely always will be "The man with no (formal training) plan". My number one goal with rowing is to maintain/increase overall fitness and well-being. I've been relatively fit most of my life, but I've found rowing to be one of the best activities to cover most of the bases in one fell swoop. I was diagnosed with (relatively minor) CAD (coronary artery disease) a couple of years ago, and just want to stay active and fit as a way to "treat" that issue (along with the mandatory statin, of course). Since retirement in 11/2020, I've fallen in love with rowing all over again, but I'm still ad hoc and very informal in my training.

All that said, I do set goals. For the 2022-23 season, they are:

- Finally hit a 1,000,000M season - very much on track to accomplish
- Give a fair chance at a PB sometime during the season for each of the standard distances I track (just the 10K left at this point)
- Participate in all/most of the monthly CTC's
- Participate in the IRL
- Participate in the NonAthalon

I sometimes also have shorter-term goals. Like this month, I'm participating in the C2 Holiday Challenge with a goal of minimum 100K (hit today) and stretch 200K meters. At the start of this challenge, I decided to row mostly 10K's over the month while slowly ratcheting down the pace over the month to see if I could give a nice attempt at my PB by the end of it.

With today being the third day in a row rowing, I decided to have an easy go of it. I sat down with the idea of rolling a 10K at a 2:05 pace. Skipping all the boring parts, I ended up rowing for 62.5 minutes sustaining that easy 2:05 pace all the way (15K total). Not making light of anyone that doesn't find 2:05 easy, as it was a major surprise to me as well! I never would have thought a "casual" day would consist of a row like that.

That's it; carry on... :D
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Re: what training have free spirits been doing today?

Post by fkoene »

Draggon wrote: Wed Dec 07, 2022 8:29 pm Much respect to you folks that manage to maintain a formal training plan. Though mostly lurking, I find this thread fascinating with so many of your collective accomplishments.

That said, I am and likely always will be "The man with no (formal training) plan". My number one goal with rowing is to maintain/increase overall fitness and well-being. I've been relatively fit most of my life, but I've found rowing to be one of the best activities to cover most of the bases in one fell swoop. I was diagnosed with (relatively minor) CAD (coronary artery disease) a couple of years ago, and just want to stay active and fit as a way to "treat" that issue (along with the mandatory statin, of course). Since retirement in 11/2020, I've fallen in love with rowing all over again, but I'm still ad hoc and very informal in my training.

All that said, I do set goals. For the 2022-23 season, they are:

- Finally hit a 1,000,000M season - very much on track to accomplish
- Give a fair chance at a PB sometime during the season for each of the standard distances I track (just the 10K left at this point)
- Participate in all/most of the monthly CTC's
- Participate in the IRL
- Participate in the NonAthalon

I sometimes also have shorter-term goals. Like this month, I'm participating in the C2 Holiday Challenge with a goal of minimum 100K (hit today) and stretch 200K meters. At the start of this challenge, I decided to row mostly 10K's over the month while slowly ratcheting down the pace over the month to see if I could give a nice attempt at my PB by the end of it.

With today being the third day in a row rowing, I decided to have an easy go of it. I sat down with the idea of rolling a 10K at a 2:05 pace. Skipping all the boring parts, I ended up rowing for 62.5 minutes sustaining that easy 2:05 pace all the way (15K total). Not making light of anyone that doesn't find 2:05 easy, as it was a major surprise to me as well! I never would have thought a "casual" day would consist of a row like that.

That's it; carry on... :D
So much recognition here. About following this thread, the goals... the lot. Not yet retired, other medical issues, but the rest very much the same. Participating in the WOD as well every now and then, perhaps that's something for you as well, Draggon :fswink:
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