what training have free spirits been doing today?

[Iain]

Spider, I think you mean Ian! I think that is a great OCD achievement. For the total to be 6770 would seem to be pushing obsession to absurdity! BUt better check with Plummy the OCD aficionado!

Yes it is infuriating how the PM sums the intervals. How can it reduce the total of 5 intervals by 5M? I think this shows that different rounding rules are used. Even if each was 1353.01 and rounded up. This would give 6765.05 which is only 6765 if this is not automatically rounded up! I haven't had this on my PM3 for single times/intervals, but the problem is even worse when adding intervals. I usually use 15' r0 for LSDs. 6 intervals are often 13m less than the totals given per interval. This isn't possible with any rounding. I can only think that something strange happens on the changeovers. There is a gap if you are not accelerating the handle at the change that is not adjusted if you start shortly after (if you wait a few secs, it restarts wit that time knocked off the interval, I don't think that you get any "credit" for the spinning flywheel during the gap). I wonder whether conversely you are credited in the interval with the distance travelled while it reset the clock, but that this is omitted from the cumulative total. If anyone has any better theories or knowledge, would like to hear!

[hewitt]

Still around and still rowing. Just not much point posting anymore. Just getting as fit as I can for my holidays at the end of August. Loosing weight and doing loads of cardio. Which involves all the machines in the gym. Arm bike, ski erg, bike, cross trainer and rowing machine. Still doing intervals of different lengths with 1min rest . Just stopping when I get 5k done. Plus the weights are between 12-15 reps.

Always leave the gym wet through.

Enjoy your training guys. I have been reading it when I get the chance.

[Mat]

Very nicely controlled negative split HM

Colin - it would be lovely to see you here again sometime… seems like another lifetime when you stayed with us Nice rowing session, but I’ve a feeling the Crit ride made you sweat more

Spider - I feel your pain… perfect splits and then you fall victim to the vagaries of Concept 2 rounding

Good to hear from you Jason - as long as you keep punishing the cardio machines, moving bits of metal around the gym and coming out wet then you must be doing something right

30’ free rate for me today, but decided to keep it controlled - staying at around R24 and just increasing as I negatively split. Happy with that

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[Iain]

Great to hear from you Jason. Personally I need the indulgence of posting to keep me on the metal mistress, congratulations for keeping it going, continuing without a tangible goal is a whole different issue.

Mat, that is impressive rowing, the more so that it felt controlled.

[Ian Bee]

That's another very impressive half hour Mat

Last one of the week:

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The HR creep towards the end should have been enough of a nudge to slow the pace but I'm off next week....

[Mat]

Thanks Iain. I too tend to find that the accountability of posting is often needed to keep me going, plus the feeling that we’re all in this together!!

Nice consistent pace on that final HM Ian - have a great holiday

Started the week back on Session 1 of the 30/30 plan again. I baled early on this one last time, having paced the R24 intervals too fast.

Todays felt tough, but much more controlled

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[stumpy]

Yep certainly feel all this is a group effort. Sunday at the giro, was a sad yet a happy day for the Brits for G and Cav what a great gesture from G to lead him out, made me quite emotional watching that. Another tough session today on the 5k plan.

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[JonT]

I’ve been sticking to 30 minute UT2 sessions for a while now - roughly following the RowAlong Row to Get Fit plan.

Today I switched it up a bit and did the ZoomErgo 3x10 min. Each interval split 4/3/2/1min with rating increases within and between each 10 minute. The idea is to row at AT throughout. I tend to push harder in the final 10. Made easier using the ZoomErgo recording of this session run live.


Quite enjoyed putting some effort in for a change.


Sent from my iPhone using Tapatalk

[Iain]

Ian, amazed at how low your HR stays on these, that isn;t a creep, more like an inch forward!
Colin, 4' intervals are tough, I couldn't do 7 at R28, well done for getting through it and at a good HR too.
Jon, looks a nice session, although I think I would get confused about where I had got to!

[Mat]

Good session Colin… building the pace through that session must have been hard work

Nice on Jon - it is surprising how the changes in rate keep things interesting… and get harder as the rate and pace increase

30’@R18 for me today… steady bottom session with the inevitable negative split

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[spidermac]

Nice HR`s Mat !!

[spidermac]

SOmething a bit easier after the last 2 wouts!
Wup - 1k
Time dist spm HR split
06:00.0 1353 20 128 02:13.0
06:00.0 1354 20 131 02:12.9
06:00.0 1354 20 133 02:12.9
06:00.0 1353 20 135 02:13.0
06:00.0 1353 20 137 02:13.0
30:00.0 6765 20 132 02:13.0
CD - 1k
HR going in the right direction. Temps starting to get a bit uncomfortable maybe time for the C-breeze. SOmething a bit longer tommorow I think.

[spidermac]

So changed the plan from 60mins to a HM. Have only done 1 before so main target was to finnish!!! & lay down a time as a guide for future efforts & see where I am fitness wise.
Wup - 1k
Time Dist spm HR split
08:40.3 2000 24 134 02:10.0
08:38.8 2000 23 137 02:09.7
08:37.4 2000 23 142 02:09.3
08:36.3 2000 23 146 02:09.0
08:35.5 2000 23 149 02:08.8
08:34.9 2000 23 150 02:08.7
08:33.8 2000 23 151 02:08.4
08:32.2 2000 23 154 02:08.0
08:29.6 2000 23 155 02:07.4
08:27.2 2000 24 158 02:06.8
04:32.9 1097 26 159 02:04.3
01:30:19 21097 23 148 02:08.4
An unexpected visit from my brother meant no cooldown!
As expected a mental battle from about 4k thinking about how far still to go!! Not in Ians ballpark but pleased to finnish after only 2 months back on the erg. Don`t think I will be doing another one tomorrow Ian!!

[Iain]

Nicely done with significant neg split while holding the rating, so physically you can't have been suffering too badly Spider. That said, the HR in the final 30' looks as iff you were pushing pretty hard. Sub 90 min next time! Makes my hard hour choice today seem like I was wimping out!

[spidermac]

Thanks Iain, this was more about finnishing than testing my limits hence the 6sec difference in 1st & last splits. Noticed I averaged 25spm when I did this before & think this is a better spm for me. Gave it a bit more of a push the last 5k & I wouldn`t descibe a hard hour finnishing at 97%HR as wiping out!!!

[Iain]

Thanks Iain, this was more about finnishing than testing my limits hence the 6sec difference in 1st & last splits. Noticed I averaged 25spm when I did this before & think this is a better spm for me. Gave it a bit more of a push the last 5k & I wouldn`t descibe a hard hour finnishing at 97%HR as wiping out!!!

Well it certainly wiped me out

[Mat]

Nice 1/2 hour Spider, and a very nice HM to follow The mental battle towards the end certainly wasn’t reflected in the splits, though perhaps you were just wanting to get it over with!

Bit of a transition week for me - finished the 30/30 plan and in two minds as to where to go next. 60’ Zwifting on the Wattbike on Wednesday, then yesterday decided to do another round in the 5k plan to mix in some faster stuff.

Unfortunately went off too fast on the 6x4’ session and baled out knowing I couldn’t sustain it… so beasted myself with a heavy squat session instead!

This morning the quads were a little too tender to revisit the 6x4s so I decided on a slightly-longer-than-(my)-usual 40’ R 20 with the inevitable slight negative split

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