what training have free spirits been doing today?

[duffyoz]

Horrible speed work - 3 times a week, ugh. 8 sessions in total, then a few days down time then a 2k about 14 days out from WRICH 2023.

All speed sessions the same 3 sets of 7 x 30" on 60" off, with 5' rest between sets, rate capped at R40 to ensure good form, while going flat out. Every 2nd session should be overall faster av than the previous session. Love the taste of lactate - hopefully not coming back up though. It is from a published paper so some sort of science behind it. Maintain the other 3 sessions a week of steady state 75%HRmax recovery and 2 gym sessions.

So far 2 done and the third very shortly, not that I'm counting. Overall average for me last time was 1.42.4. The rerow function getting significant use

If you want to know how slow a 1' rest is start this session - if you want to know how short a 1' rest is get to the end of the session.

[Mat]

Those are deceptively long intervals at that pace Ian - we’ll done on getting through

Like like you got the pace spot on Kevin - consistent all the way through and a great benchmark
I do enjoy the cycling tbh - my wife encouraged me to get a Wattbike and try the virtual cycling once I was no longer able to run, and for rehab and ongoing fitness after the hip replacement. She knew I’d need something challenging to replace the running and she wasn’t wrong Mixing the rowing and cycling gives a nice balance.

This morning I managed both in one session - woke early and couldn’t get back to sleep so after a coffee I was on the Erg just after 6am for a low rate 2x20’ session keeping that HR below 130, and the jumped on the bike to join a group ride

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[Ian Bee]

I wouldn't have the mental attitude to keep up with that much sprinting Lesley

Kevin - nice first run through

Mat - doffed hat to that double session

Meanwhile:


That's what I should have done. What I actually did:


That sawtooth business just didn't stick today. I kind of held to the pace variation, but only if you look with a squinty eye Flip side, but faster (!) and less perceived effort.

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[Mat]

All speed sessions the same 3 sets of 7 x 30" on 60" off, with 5' rest between sets

That sounds truly horrible Lesley, and to do it 3 times pw Huge kudos to you

Well executed take on that session Ian Okay, so the SR may not have been exactly as prescribed, but a) the average (20) was the same, and b) you were faster than Sept

[Kevinhorne44]

Lesley I only know that session as the "dirty 30" my brunch buddy Tony Larkman named it for me his version is 30 x30 I think the psychology is if you can get through that 2k is a walk in the park
That looks a great way to start the day Mat I enjoy my morning spin over every day.
Ian that sawtooth/pyramid rate is a session that I have not mastered yet. Yours is closer to rate & pace than mine

[Kevinhorne44]

10kW4S4 a "recovery" 30R20

I've never truly believed in "recovery workout" always seemed an oxymoron to me ???
My UT2 ceiling is 143 so I guess the pace was about right ??

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[Ian Bee]

Kevin - had a peak at my last run on that and I averaged 2.06 if that gives you a yardstick?

[InlineJinn]

Landmark day for me!

First time since August, 2018 that I pulled for over 60 minutes and for over 10,000 meters in one session. Considering how quickly I've ramped up training this year, it went quite well and better than expected, and jumps me four spots on the Meterboard. Putting on a Hans Zimmer playlist probably helped

And skipping a separate post over in weight loss, I'm holding under 160 pounds (75.58 Kg), also something I haven't been able to accomplish for at least four or five years. I'm thrilled to accomplish both at 63 y.o. I do have to give Covid credit for draining four or five pounds away when I didn't like eating much for a week.
John B.

[Mat]

Well done John - a couple of solid milestones ticked off and it sounds as if training is going from strength to strength

Kevin - nice “not recovery” session there

Mixed weekend for me - did a tough sprint session on the bike on Sat and then on Sunday morning for the first time that the bike work carried over and I didn’t have enough in the legs for the “top tier” rowing session planned. So I had a moderate Zwift session on the bike again.
Long walk in the afternoon with the family and then finally hit the CTC this morning - shock to the system!!

[Ian Bee]

Saw your CTC result Mat

John B - went to the Williams Vs Zimmer concert last year so am with you on that.

HM week for me, and Monday is intended to be a steady start:


Last time through I went a little too hard and finished in 1:27. This result is more in keeping with the objective of the session

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[Kevinhorne44]

Thanks for the 2:06 heads up Ian Mat sub 1:40 1K nice HM Ian too !!

I did another 30R20 tonight as a recovery session still UT2 range thanks to my back up HR. Yet again my H10 polar dropped out of the party.
I offered to do a charity 100k bike-erg for Lorraine on Monday so I needed another recovery ish session

My backside is in recovery too

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[Mat]

You two know how to start a week! HM for Ian and a 100k bike for Kevin. Well done both

Nice follow up 30R20 too

Yesterday was the usual Zwift Racing League with a 6am start. Another tough race!

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To be honest though I’d have happily done this again this morning rather than the 8x3’r3’ @ 2k pace that the RowAlong plan threw up for me today. Having put it off on Monday, there was no escaping today! I told myself to do the first 4 and see how it went, then to complete 6… pleased to get to the end!

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[Ian Bee]

Kevin - 100k well done!
Mat - a negative split on that session is quite something.

Another one for me:


Quite a restful session in the end - the pace and SPM of this suited me this morning.

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[stumpy]

Hi guys, 1st Feb so it’s as good as time as any to start a new plan ie Row along 5k it didn’t go quite to plan as I had to back off a bit but at least I finished it. As I like Zwift as well I’m going to alternate days and see how it goes. Hey I might even get up very early and sit on Mats wheel and see how long I can last

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[Mat]

Mat - a negative split on that session is quite something.

Thanks Ian - I always find that i have to chase the negative split Another solid hM

Hey I might even get up very early and sit on Mats wheel and see how long I can last

you're welcome anytime Colin Well done for finishing the session
I found the Rowalong 5k plan to be a really good one, though obviously in the early days it may take a little trial and error to get the pacing right

[Kevinhorne44]

Ian.......I've never heard a HM described as "restful" before superb interval Mat & that wattbike session wasn't a rest either !! Stumpy looking forward to seeing more of your efforts the hardest one is always the first.

My "restful" offering to the erg gods tonight was taken from 10KW7S2 R18/20/22 I fancied a change

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[Ian Bee]

Kevin - that's definitely a curious session. Looking back at my attempt, it did sting a tad towards the end to keep the SPM where it needed to be .

Stumpy - look forward to seeing your results (and potentially you and Mat tackling Zwift!).

Not a restful HM today - a little negative split:


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[Mat]

Good 60' session Kevin - I'm sure the varying SR at least helps distract from the long hour counting down

Really solid negative splitting Ian

Weights for me today - my usual circuit of 3 x 10 exercises @ 20" on / 40" off

Back on the erg tomorrow

[Mat]

4 x 10’ for me today. Bottom tier workout which meant that the hardest part was allowing myself positive splits in order to prevent the HR going over 130!

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[Ian Bee]

Mat - I admire those fit souls whose heart rate is that low (though I suppose it's all relative to max/min in the end). Good session



A genuine paddle and I'm mildly irked that I couldn't hold to 17 SPM throughout

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[Kevinhorne44]

My offering from last night was a R24 split pace 10kW5S1 my aim was 2:00 & 1:53 R24. So I'll be looking to a session like yours Mat today a restful 45-60 minutes Ian just how many HM are you doing this week

I'm getting pissed off at my H10 dropping in & out at the moment. I've tried all the reset/new batteries tricks too. Hardly any problem on the bike-erg or ski-erg ?? Ho Hum

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[JonT]

I knew my fitness would have taken a knock with the virus I have been struggling with, but…….this is woeful. Was meant to be UT2!




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[Kevinhorne44]

Jon I had 2 URT infections last year that knocked me back. You have to roll with the punches & come back when your body is ready. Your HR is saying rest ??
Ian another HM paddle R16

My restful offering 10KW5S2 I struggled with pace at R20 couldn't keep it down so left it to the last 10 minutes all in my UT2 zone though

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[JonT]

Saw Kevin’s advice after this ZoomErgos row with the wonderful Jim Bichard. It hurt and I was cruising really.


Enforced rest for a couple of days now.


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[cyparis35]

Hi there,

today i rowed my first marathon.
After rowing 18 month (with various intensity) and so far longest distance HM i´m glad ist done.


Learnings:
- It´s not over until it´s over
- a FM aint fun, but a 2k feels worse
- a FM ist 42.195m and not 42.197m (like i fool entered as target distance, so i can´t rank)

Thanks for everybody here at Freespirits for inspiration and motivation.

Greetings
Michael