what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Mat »

Nicely rescued Spider 8)

Great to hear from you Draggon :fsbgrin: It sounds as if you’ve a healthy set of targets to keep you focused even if there’s no specific day to day plan. Kudos to anyone who can sit and row for over an hour =D> It’s a long time since I’ve done that and really don’t feel it’s likely to happen anytime soon :lol:

Please do keep in touch with the thread and let us know how the progress goes towards the 10k PB

Continuing on the RowAlong 5k plan I found myself with a 30’R20 session today with a single “power stroke” on each minute mark. Turned out to be a good workout though fairly certain I wasn’t quite in the “bottom tier” all the way [-X and had to see an improvement on the previous time I did this session in October

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice selection of quality rows all round.

Back on the erg for a series of recovery type rows this week (hands still have not forgiven me). Today was a restricted hour (20spm, 2.10 pace). Nice and steady.

In some ways provoked by Dragon's targets, having whimsical thoughts about targets for the next calendar year (never gone sub 7 for a 2k, can I go sub 1:25 for an HM - the later is likely more realistic!!!).
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Re: what training have free spirits been doing today?

Post by spidermac »

Dragon i don`t really have a plan either I try to do the CTC`s & a mix of sessions - 1xsprint session; 1 x interval ( usually PP); 1 x 60min; 1x power stroke session, then anything else I see that takes my fancy!! Variety is key to keeping motivation long term in my opinion. As Mat says post when u can the more people on this thread the better & you will only get +ve supportive comments!
Ian good to see u back.
Mat a 20spm session? ( see below) for me too & actually went faster than u but only for 1minute not 6!!!! :lol: :lol: Kudos for that wout.
Power strokes - 20x1min on/1off at max every rep!
Wup - 2k
Time dist spm HR split Best
01:00.0 256 21 136 01:57.1 (1.58.1)
01:00.0 259 21 140 01:55.8 (1.55.8)
01:00.0 260 21 141 01:55.3 (1.55.8)
01:00.0 261 21 144 01:54.9 (1.55.3)
01:00.0 262 21 146 01:54.5 (1.54.9)
01:00.0 263 21 147 01:54.0 (1.54.9)
01:00.0 264 21 147 01:53.6 (1.54.9)
01:00.0 263 21 146 01:54.0 (1.54.9)
01:00.0 263 21 147 01:54.0 (1.54.5)
01:00.0 264 21 148 01:53.6 (1.54.5)
01:00.0 263 21 148 01:54.0 (1.54.5)
01:00.0 264 21 150 01:53.6 (1.54.0)
01:00.0 264 21 149 01:53.6 (1.54.0)
01:00.0 263 21 150 01:54.0 (1.54.0)
01:00.0 263 21 150 01:54.0 (1.54.5)
01:00.0 264 21 150 01:53.6 (1.54.0)
01:00.0 263 21 148 01:54.0 (1.54.0)
01:00.0 263 21 149 01:54.0 (1.54.0)
01:00.0 263 21 148 01:54.0 (1.54.0)
01:00.0 262 21 147 01:54.5 (1.54.0)
20:00.0 5248 20 146 01:54.3 (1.54.7)
CD - 2k
What happened to 20spm!!! :shock: My best on this session was pretty similar as only managed 20spm on 3 sets so a comparable session. Experimented with drag +5 & foot stretchers +1 hole for first 5 sets then went back to my normal drag 120 & 3 holes - faster!!! #-o Didn`t feel I was getting the same acceleration at 125!!! Bit of a mind gane to go into the consevatory at 3degrees in shorts & start training but warmed up fast & ended up with taps aff!!! :lol:
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Re: what training have free spirits been doing today?

Post by Mat »

Good to hear from you again Ian - I'd been wondering how you were getting on. Glad the hands are allowing you to row again!!

Great session Spider - these 20 x 1' sessions are always tough. I wouldn't beat yourself up over the 20 vs 21 stroke rate. We often see R20 prescribed but in my view its really relative. For me, an R20 session is often either an easier session, or one to focus on power. Given my usual stroke rate would be around 25 however, R20 isn't as big a change from my normal rhythm as it would be for someone like yourself who would prefer to rate around 30 - the equivalent to me would probably be R16 which would be really tough!

Weights session for me this morning in a really cold gym (we set up a gym in an outbuilding / barn primarily for the kids to train during Covid and now when back from Uni). I made it 1 degree in there this morning :shock:

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Re: what training have free spirits been doing today?

Post by Ian Bee »

I briefly saw -3c this morning and tried to pretend it wasn't true.

A little test for next week's actual programme which was much more leisurely than @spidermac and @Mat have completed above:

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HRM just didn't want to play, so the comparison is off (not that I'm too worried as I'll repeat on Monday). Otherwise, it's relatively reassuring that CV wise I'm not entirely broken.

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Re: what training have free spirits been doing today?

Post by JonT »

Nice and cosy in my indoor office/gym. I have to remember to turn the radiators off so I don’t get too hot. Just sayin’

I’ve had a few back niggles so have been taking it easy. Back to a faithful Zoom Ergo session today. 16/12/8/4min with extra pace for the last quarter of each interval. I always enjoy this session and the back felt better after this workout, which is a bonus.

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Re: what training have free spirits been doing today?

Post by Mat »

Ian - I believe that -3 is classed as being “a bit nippy”
Nice session, and a good step back towards the new plan next week :fsbgrin:

Great to hear that the back feels stronger, and another good session :)

Following on from spider, I found myself with the 20x1’/r1’ @ R20 today
Struggled a bit to start with in the cold, and by trying to focus a bit too much on pace and so not getting into a decent rhythm. Felt like giving up, but after I’d hit R21 for the second time on interval 3, I decided just to focus on the power and feel of each stroke, and to count 20 strokes and then put down the handle. Got better from there although the pace wasn’t as consistent.
Still, overall an improvement of 1’/500m on 2 months ago :D

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Re: what training have free spirits been doing today?

Post by Grobi »

Mat, I hope you had a really thorough warm up before rowing at 1°C 😃

10k TT as the hard distance part of the Pete Plan for me yesterday. My latest 5k was 19:04.2 @ 1:54.4. Paul‘s law says that for doubling the distance you can expect a pace of 5 seconds slower. That would mean a 1:59.4 pace - let‘s call it 2:00 - should be diable. This is how it went:

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I started off just below 2:00 pace which felt really doable. I gradually wound it up from there and with 2k to go decided to open the hurt box. Really pleased with an overall pace of 1:58.3, so only 4 seconds slower in pace than my 5k. Does that mean I have to revisit the 5k again? :shock:
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Re: what training have free spirits been doing today?

Post by spidermac »

JonT jealous of your warm office - not quite as cold as Ian but still only 1 degree in the conservatory!! :shock:
Ian - the fittest man on the planet doin that pace at that HR!!! :lol: :lol:
Mat very nice session & more disciplined than me on the spm!! =D>
Looking at your post Grobi looks like it didn`t go!!! :lol:
Couldn`t face intervals in this temp which would mean resting & getting cold so did something longer & more continous.
60min -12 x(4min@20spm+1min@24spm)
Wup - 1k
Time dist spm HR split
05:00.0 1143 21 123 02:11.2
05:00.0 1145 21 128 02:11.0
05:00.0 1145 21 128 02:11.0
05:00.0 1146 21 132 02:10.8
05:00.0 1148 21 135 02:10.6
05:00.0 1150 21 136 02:10.4
05:00.0 1151 21 138 02:10.3
05:00.0 1153 21 140 02:10.0
05:00.0 1156 21 142 02:09.7
05:00.0 1162 21 144 02:09.0
05:00.0 1166 21 145 02:08.6
05:00.0 1178 21 148 02:07.3
01:00:00 13841 21 136 02:10.0
CD - 1k
Surprised how this creeps on you. At the beginning the 20spm bits feel like a bit of a rest but near the end legs still feeling the faster bits in these sections.
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Re: what training have free spirits been doing today?

Post by Mat »

Grobi wrote: Sat Dec 10, 2022 1:02 pm should be diable.
A Freudian slip perhaps? :-k
Grobi wrote: Sat Dec 10, 2022 1:02 pm Really pleased with an overall pace of 1:58.3, so only 4 seconds slower in pace than my 5k.
Definitely Do-able rather than Di[e]-able =D> =D>
Grobi wrote: Sat Dec 10, 2022 1:02 pm Does that mean I have to revisit the 5k again?
Oh Yes :twisted: :twisted:
spidermac wrote: Sat Dec 10, 2022 1:14 pm Couldn`t face intervals in this temp which would mean resting & getting cold so did something longer & more continous.
60min -12 x(4min@20spm+1min@24spm)
60' low rate session instead of intervals ^O^ ^O^
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Re: what training have free spirits been doing today?

Post by J-Dog »

First 5k since my heart op.

Taking it very easy; keeping HR below 150.

Seems to be working fine, still. Result :-)

Watching the England game is probably more risky, though...

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Re: what training have free spirits been doing today?

Post by Mat »

J-Dog wrote: Sat Dec 10, 2022 7:58 pm First 5k since my heart op.
^O^ ^O^
J-Dog wrote: Sat Dec 10, 2022 7:58 pm Taking it very easy; keeping HR below 150.
Seems to be working fine, still. Result :-)
:D :D

J-Dog wrote: Sat Dec 10, 2022 7:58 pmWatching the England game
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Re: what training have free spirits been doing today?

Post by Mat »

Me again!!

On the bike this morning…
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what training have free spirits been doing today?

Post by JonT »

Great to see so many updates from people.

I did the Sunday 3x10min Zoom Ergo session with Jim Bichard again this week. A fantastic session, very well led and very motivating. The basic idea is to put performance in the bank at the start of each 10 minutes when the ratings are lower, and then build on that for that as you progress through each interval and as the ratings higher. This is a basically a con trick: "Put in the effort at the start and the end will feel easier" is quickly followed by "OK, you've put in all of that effort at the start, now it's time to push on and build on that". I fall for it every time! #-o :lol:

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Re: what training have free spirits been doing today?

Post by Tako »

After a tough year with very little erging, hence lower on the Meterboard than normal, I spent this weekend in the UK. BRIC got cancelled and I had some tickets to use. So visiting friends, my coach Eddie, and others of my training group.
At the meet up I did an “easy” 2k as I am still recovering from illness and injuries. Hence taking it easy after a quick start and then checking to the end what I can do. Very happy to be able to pull even all the way done to 1:29 at the end.
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Re: what training have free spirits been doing today?

Post by Grobi »

Welcome back Tako, I hope your recovery proceeds and you're back to old form soon! :fswink:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

That's a fine finish to a 2k Tako ImageImageImageImage
And nice weekend training all round Image

No significant comparison today, as it's a repeat of Friday:

Image

Nice and mellow, though I think my HRM is completely out of sync with reality given the lead in most certainly was not harder than the main event.

Will see what results I get for the rest of the week....

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Re: what training have free spirits been doing today?

Post by Claudius »

Have a good flight home Tako, congrats on the 2k - would that have been BRIC last weekend? Anyway, hope it was a good trip to GB - the island of the maiden ;-) also congratulations to all brave homeworkers on their machines ! great achievement. After a long and bad flu, several cautious restart attempts, I managed to settle back in last week. The usual stuff, that is. Only just rows. The pace is up and down with no reasonable pattern behind it - the magic of the draft.
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Re: what training have free spirits been doing today?

Post by Mat »

JonT wrote: Sun Dec 11, 2022 1:12 pm OK, you've put in all of that effort at the start, now it's time to push on and build on that". I fall for it every time! #-o :lol:
Looks like they got you hook, line and sinker :lol: Nice session :twisted:

Great to see you back Tako, and a very nice "easy" 2k. That final split certainly suggests that there's plenty more lurking below the surface =D>

Nice 30'R20 Ian 8) and great to hear from Claudius - back on the erg :D

30' Rate pyramid for me this morning (5 mins at R18/22/24/18/22/24) and happy with that though it took a while to warm up in a VERY cold (-1) gym this morning

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Re: what training have free spirits been doing today?

Post by Mat »

This morning saw the final race in this season’s Zwift Racing League. 6am start at -2 in the gym and the most brutal race of the season :shock:

At least it’s done now :D
4 days to go until hol and I need to get the CTC done as well as the 5k for the IRL. No where’s that “rolling up sleeves” emoji?

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice going Mat! I'm going to ignore the CTC for as long as possible .....

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Looking over my previous attempts at this, I seem to have bailed frequently after pushing the pace below 1.57. In that context, I'm quite satisfied with this result though - and I hope Father Ergmas is listening - my HRM again failed to connect and I didn't have the time to wait for it to play ball. As a measure of perceived exertion, it ranked about right (maybe 7/10).

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Re: what training have free spirits been doing today?

Post by Ian Bee »

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Pretty hard slog this one. Don't particularly like the slower rate sessions, and it felt a bit of a chore to hold a relatively modest 2:10.


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Re: what training have free spirits been doing today?

Post by spidermac »

30 mins seems to be flavour of the month!!! Skied on Sunday & Monday so had to rest the legs yesterday!!
AM - climbing training in a very cold gym
PM - 30minR20
Wup - 1k
06:00.0 1366 20 130 02:11.7
06:00.0 1373 20 133 02:11.0
06:00.0 1376 20 136 02:10.8
06:00.0 1381 20 137 02:10.3
06:00.0 1390 20 141 02:09.4
30:00.0 6883 20 135 02:10.7
CD - 1k
Bit down on last time at higher HR but happy to do something in these temps!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Looks a good cardio session Spider Image

Image
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I very nearly talked myself out of both starting and finishing this one. Don't like the pace target, don't like the split times, couldn't get warm....

Curiously, each rep from half way felt hard but never got quite to the HD stage (though that pesky demon was there). Happy enough to be within a hairs breath of the target pace, and also happy with a negative split.

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Re: what training have free spirits been doing today?

Post by Mat »

Nice work on here 8)
Spider - I'm envious of the skiing :mrgreen:
Ian - a couple of tricky sessions there - well done for getting through =D>

Braved the cold in the gym over the last couple of mornings to tick off the 500m CTC and the 5k IRL. Glad to get them out of the way :D
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