what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by 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!
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Re: what training have free spirits been doing today?

Post by 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. :fsgrin:
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Re: what training have free spirits been doing today?

Post by Mat »

Very nicely controlled negative split HM ^O^

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

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

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 :D

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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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

That's another very impressive half hour Mat ^O^ ^O^

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....
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Re: what training have free spirits been doing today?

Post by 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 :D

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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Re: what training have free spirits been doing today?

Post by 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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Re: what training have free spirits been doing today?

Post by 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.

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Re: what training have free spirits been doing today?

Post by 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!
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Re: what training have free spirits been doing today?

Post by Mat »

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

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

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

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Re: what training have free spirits been doing today?

Post by spidermac »

Nice HR`s Mat !!
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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by 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!! :shock: Not in Ians ballpark but pleased to finnish after only 2 months back on the erg. :D Don`t think I will be doing another one tomorrow Ian!! :lol:
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Re: what training have free spirits been doing today?

Post by 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!
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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks Iain, this was more about finnishing than testing my limits hence the 6sec difference in 1st & last splits. :lol: 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!!! :lol: :lol:
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Re: what training have free spirits been doing today?

Post by Iain »

spidermac wrote: Thu Jun 01, 2023 4:48 pmThanks Iain, this was more about finnishing than testing my limits hence the 6sec difference in 1st & last splits. :lol: 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!!! :lol: :lol:
Well it certainly wiped me out :lol:
Last edited by Iain on Fri Jun 02, 2023 8:03 am, edited 1 time in total.
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Re: what training have free spirits been doing today?

Post by Mat »

Nice 1/2 hour Spider, and a very nice HM to follow =D> =D> 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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Re: what training have free spirits been doing today?

Post by stumpy »

[Well done getting to the half way on those 4 min intervals Mat. It’s good to fail occasionally let’s you know where you are, maybe tweak the settings a bit. A big failure for me on Thursday nights Zwift race spat out at 10k like an idiot trying to ride like an 18 year old, still it gives me an excuse to sit in next week. Great that your doing the 5k program again. So on with my 5k plan low tier session 3x13 r18-20-18.
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Re: what training have free spirits been doing today?

Post by spidermac »

Nice low HR Stumpy. Usually on my onesome at weekends!!! :shock:
AFter thursdays efforts & heat increasing just an easy wout again today - a replica of last 30min session:
Wup - 1k
Time dist spm HR split
06:00.0 1354 20 127 02:12.9
06:00.0 1354 20 130 02:12.9
06:00.0 1353 20 132 02:13.0
06:00.0 1353 20 136 02:13.0
06:00.0 1353 20 137 02:13.0
30:00.0 6765 20 132 02:13.0
CD - 1k
Slightly lower HR which is surprising in the heat. Put the C-breeze on but seems to massively affect the drag factor so took it off & put up with the sweat!!! :D
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Re: what training have free spirits been doing today?

Post by Mat »

stumpy wrote: A big failure for me on Thursday nights Zwift race spat out at 10k like an idiot trying to ride like an 18 year old, still it gives me an excuse to sit in next week
I know the feeling Colin! I’m in a team for the ZRL, but racing up in Cat B as they haven’t enough riders in Cat C at the time I race. I gradually improved the fitness to hang in on a back group (rather than trailing along trying desperately not to be last!), but the occasional Team Time Trial really shows me up… one minute you’re feeling fine and the next can’t stay in the back of the group let alone take a turn up front!! :shock: :shock:

Nice consistent 30R20 Spider 8)

Zwifting for me yesterday, and then back in the horse today with a repeat of the 6x4’ session - this time I paced it a little better (no way I’m ever doing R28 though =; =; )

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Re: what training have free spirits been doing today?

Post by Claudius »

It's been a while. I was at a seminar at the end of May. Once again in the beautiful Zillertal. Lots of cycling. The fresh air, the high mountains, the sparkling, gurgling alpine streams. What an experience in the real world. Some may have followed my activities on Strava. We had our fun. Now back to the routine. Just a 5k at work today. Have a great Sunday!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Well done all - some great work last week.

Clattering back into it:
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Legs full of holiday still #-o :lol:
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Re: what training have free spirits been doing today?

Post by spidermac »

This seems to be turning into a cycling thread! :lol: :lol:
Change of plan today & decided to do some more rowing instead of going to the climbing wall - chores at home to do!!!! :twisted:
One I have only done a few times stolen from JonT 5k/4k/3k/2k/1k R90s @ 18/20/22/24/26spm
Wup - 1k
Time dist spm HR split
21:54.0 5000 18 142 02:11.4
17:07.0 4000 20 150 02:08.3
12:35.1 3000 22 153 02:05.8
08:14.3 2000 24 155 02:03.5
03:58.4 1000 26 154 01:59.2
01:03:48 15000 20 150 02:07.6
CD - 1k
Felt good - hardish without hitting the red zone!! Pleased to have reasonable increases in split for each increase in spm. :D
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Re: what training have free spirits been doing today?

Post by Iain »

Ian, that looks much harder than last time, gives me some hope that you are human despite being able to churn out all those HMs! :lol: Well done at completing it at a consistently faster pace than before.

Spider, a long session for a Monday morning, I decided to have a lie in as sore from the low rate work yesterday only to find you shaming me for a second time in a row #-o great session, I do it with slightly longer rests and no rate restriction, just attempt to up pace by 2S/500m for each interval.
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Re: what training have free spirits been doing today?

Post by JonT »

Great to see so much activity on here. I’m sticking with 30 minute UT2 rows in the main. Today I decided to improvise a bit. 5x6min 2:00r with rating increases starting at 18->22 and ending with 26->30. All done in AT (in theory).

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