what training have free spirits been doing today?

[bierik]

Kay, well done to have already completed the challenge at such paces . There is always the century & half-century challenges
Time Distn Rate Split MaxHR % MinHR %
15:00 3,251 18 02:18.4 149 81.0% 087 47.3%
15:00 3,252 17 02:18.4 155 84.2% 145 78.8%
15:00 3,253 18 02:18.3 158 85.9% 151 82.1%
15:00 3,274 18 02:17.4 162 88.0% 155 84.2%
15:00 3,354 19 02:14.2 170 92.4% 161 87.5%
1:15 16378 18.0 2:17.4 170 92.4%

Thanks! Yes, the 50/100K challenges do exist, but I don't think I could finish them. I rowed two 100Ks in my life, the last one in 2013. At that time, I rowed 6M+ meters per season and several HMs per week. Nowadays, I row much less, and sitting for so long is a big problem.

[Ian Bee]

Immense series of rows Kay and Iain

Simple recovery today - though felt much harder than it should've:

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[Mat]

Great sessions all

Ian - those short sessions make my back hurt just thinking about them nice recovery row yesterday

Ray - great start to the season

Good session from Spider, especially following illness and a solid session Iain - got to expect it to feel hard so soon after your FM

This morning for me was a 30’ split into 5’ at R22/24/26 and repeat. Good session, with the 26s feeling a bit harder than I’d hoped they would (though I guess I did push the pace a little )

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[Iain]

Ian, well done to finish the row when in need of recovery, I know I struggle to hold the pace when tired, often going into the grey as a response to rate & pace dropping off when I relax. Mat, that looks like a tricky session well done, although I imagine holding R26 is easier than for me (my last "all out" 2k was at about R26!)

Repeated yesterday's session without the push at the end. Better HR, although feeling it in my legs at times.

Time Distn Rate Split MaxHR % MinHR %
15:00 3,251 18 02:18.4 145 78.8% 072 39.1%
15:00 3,252 18 02:18.4 153 83.2% 143 77.7%
15:00 3,254 18 02:18.3 154 83.7% 148 80.4%
15:00 3,254 18 02:18.3 156 84.8% 151 82.1%
15:00 3,269 18 02:17.7 158 85.9% 153 83.2%
1:15 16275 18.0 2:18.2 158 85.9%

[spidermac]

Nice session Mat your R26 a bit faster than me!!! lol.
Good metres Iain.
Repeat of a session I did a month ago - 4x15min R2min at various spm. Last time - 2.09.5/22spm/148hr
Wup 1k
Time dist spm HR split
05:00.0 1115 20 125 02:14.5
04:00.0 911 22 132 02:11.7
03:00.0 701 24 137 02:08.3
02:00.0 481 26 143 02:04.7
01:00.0 247 28 147 02:01.4

05:00.0 1125 20 136 02:13.3
04:00.0 921 22 143 02:10.2
03:00.0 707 24 148 02:07.2
02:00.0 485 26 152 02:03.7
01:00.0 249 28 154 02:00.4

05:00.0 1137 20 145 02:11.9
04:00.0 932 22 149 02:08.7
03:00.0 712 24 151 02:06.4
02:00.0 487 26 154 02:03.2
01:00.0 251 28 156 01:59.5

05:00.0 1164 20 149 02:08.8
04:00.0 943 22 150 02:07.2
03:00.0 719 24 152 02:05.1
02:00.0 493 27 155 02:01.7 - missed spm target grr
01:00.0 253 28 157 01:58.5
01:00:00 14031 22 146 02:08.2
CD 1k
Very happy with that a 1.3sec faster on the average & -ve split all rounds at same spm & lower HR.

[Mat]

I imagine holding R26 is easier than for me (my last "all out" 2k was at about R26!)

You may be right Iain, but tbh it's a lot harder for me now that it would have been 10 years or so ago when I naturally rated much higher. These days, rating is much more closely aligned to pace, and so 26 feels like an unnatural rate for a pace around 1:50
Well controlled session from you today

Spider - I really like the look of that session, building rate and reducing time over the course of the 15'. 4 intervals sounds a little too many for me though, I'd probably only manage 3

Very happy with that a 1.3sec faster on the average & -ve split all rounds at same spm & lower HR.

Whats not to like there

[Ian Bee]

This thread is amazingly busy

To those who erg, I salute you
[youtube]https://youtu.be/SPnbzL1qtjk?feature=shared[/youtube]

Anyway, simple session today (rather than the hideousness of earlier in the week):

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While not at the ragged edge by any means, a good sign of CV going in the right direction.

[spidermac]

Feeling a bit tired today so a bit of a longer low spm wout.
4x10minR30s as last week but at lower spm.
Wup - 1k

05:00.0 1107 18 121 02:15.5 784 141
03:00.0 670 18 126 02:14.3 796 144
02:00.0 451 20 128 02:13.0 811 149
Rest 30s
05:00.0 1116 18 129 02:14.4 796 144 - missed -ve split!!!!
03:00.0 678 20 132 02:12.7 814 150
02:00.0 455 20 133 02:11.8 825 153
Rest 30s
05:00.0 1143 20 140 02:11.2 832 155
03:00.0 690 20 142 02:10.4 842 158
02:00.0 468 22 144 02:08.2 871 166
Rest 30s
05:00.0 1157 20 144 02:09.6 852 161
03:00.0 704 22 148 02:07.8 876 168
02:00.0 475 22 149 02:06.3 897 174
40:00.0 9109 19 136 02:11.7 826 153
CD 1k
Hot & humid but got a wout in!!!

[Ian Bee]

Feeling the heat a bit too Spider. Couldn't settle, but for to the end.

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[Mat]

Nice sessions from Ian and Spider

A few days off the erg for me - we had a water leak in one of our cottages and have spent the last week or so working all hours to turn things around

Continuing the Rowalong plan with a 2 x 20' for me today rated at R20 and R18. A bit sweaty this morning

IMG_0173.jpeg (39.92 KiB) Viewed 8330 times

[spidermac]

A bit cooler today. Changed medication yesterday so unsure about rowing today - went for a 30min session alternating 20/22spm with a biscuit of 1min rest.
Wup - 1k
Time dist spm HR split
05:00.0 1122 20 127 02:13.6
05:00.0 1153 22 137 02:10.0
Rest 60s
05:00.0 1136 20 136 02.12.0
05:00.0 1167 22 145 02:08.5
Rest 60s
05:00.0 1166 20 150 02:08.6
05:00.0 1190 22 153 02:06.0
30:00.0 6933 21 141 02:09.8
CD - 1k
Went quite well, felt controlled throughout the session.

[Ian Bee]

As others have said - 1min rest is barely worth it. Nice work Spider

Sawtooth HM for me today (and grateful for the cooler weather):

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Pleased with this one for any number of stats on top of which I wasn't looking forward to it.

[Ian Bee]

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Bit more humid this morning, so negative splits were quite tough.

[spidermac]

Time for some sprints 10x1minon/1off. Last time was 1.50.4/33spm/155HR.
Wup - 3k
Time dist spm HR split Prev
01:00.0 268 33 149 01:51.9 - (1.52.7) - standing start always a bit slower on R1.
01:00.0 272 32 154 01:50.2 - (1.51.9)
01:00.0 273 33 156 01:49.8 - (1.51.1)
01:00.0 274 33 158 01:49.4 - (1.50.7)
01:00.0 276 33 160 01:48.6 - (1.49.
01:00.0 276 33 162 01:48.6 - (1.49.4) - grr missed -ve split.
01:00.0 277 33 163 01:48.3 - (1.49.4)
01:00.0 278 34 163 01:47.9 - (1.49.0)
01:00.0 279 34 163 01:47.5 - (1.49.0)
01:00.0 280 35 162 01:47.1 - (1.50.7)
10:00.0 2752 33 159 01:49.0 - (1.50.4)
CD - 2k
Pleased with that AHR was significantly higher but felt just on the right side of the red line unlike last time when blew the doors off on last round. Also spm slightly better must keep increasing!!

[spidermac]

A contrast to yesterdays session - wanted to do something a bit longer decided on 60mins alternating 4min@20spm with 1min@24spm.
Wup - 1k
Time dist spm HR split
05:00.0 1121 21 129 02:13.8
05:00.0 1125 21 133 02:13.3
05:00.0 1127 21 141 02:13.0
05:00.0 1000 18 124 02:30.0 -
05:00.0 1130 21 144 02:12.7
05:00.0 1132 21 147 02:12.5
05:00.0 1133 21 150 02:12.3
05:00.0 1135 21 150 02:12.1
05:00.0 1136 21 152 02:12.0
05:00.0 1139 21 153 02:11.6
05:00.0 1144 21 153 02:11.1
05:00.0 1150 21 155 02:10.4
01:00:00 13466 20 144 02:13.6
CD - 1k
Felt very hot again!! Bit of a chaotic session - HR monitor on the blink had to sort it out the in R4 wife phoned to tell me to water the tomato plants!!!! Easy to lose motivation in these circumstances so pleased in the end a nice controlled session.

[Mat]

Great sessions on here guys - keep up the good work

I hope that normal rowing service will be resumed for me next week after a sporadic fortnight of training as we turned around a cottage with new kitchen, flooring, carpets and boiler on two weeks

[Iain]

Wow can't believe it is so long since I posted here! Well done Spider for lots of good sessions and Ian consistent improvement for so long is mind boggling. Mat great to be reminded how mediocre my rowing is, good to see you posting regularly.

L(S)D for me today after tough intervals yesterday (see PP). STrange session, several times struggled to get back to pace only to see strokes 2S too quick shortly afterwards.

Time Distn Rate Split MaxHR % MinHR %
15:00 3,251 18 02:18.4 145 78.8% 94 51.1%
15:00 3,253 18 02:18.3 152 82.6% 142 77.2%
15:00 3,254 18 02:18.3 155 84.2% 149 81.0%
15:00 3,255 18 02:18.2 157 85.3% 152 82.6%
15:00 3,288 18 02:16.9 160 87.0% 153 83.2%
1:15 16297 18 02:18.1 160

[spidermac]

Mat sometimes life just gets in the way none of us are olympic athletes so a bit of a break is no great shakes tho I know it can be frustrating!
Iain I also sometimes have days where I struggle to keep the rating/pace constant usually when I am tired.

[Mat]

Thanks Spider
And Iain, I’d agree with Spider in that we all have days when it just seems too hard to get into that rhythm, and other days when we barely have to think about it.
As others have said before… sometimes you’re the hammer, and sometimes the nail!
Still, you got through it which is more than I often do in such situations

30r20 for me this morning, and I figured I’d break up the usual list of numbers by adding in my post-row coffee

IMG_0223.jpeg (56.05 KiB) Viewed 8115 times

[Iain]

Not great news from me either! 3 failed CTC attempts, best only got just over halfway through 8' despite doing so slower than 4 x 1k on PP 2 days ago. SO to salvage the session, I redid by 30' multi-Nonathlon row. AGain wimped out 5-7' in, but managed to get going again to reset 2k, 5k, 6k & 30'.

Would like to post distracting pic, but that is beyond me! so here are the numbers from 30', as you can see from min/max HR, a rodeo.

Time Distnc Rate Split MaxHR % MinHR %
5:00.0 1,266 29 01:58.5 176 95.7% 107 58.2% - better than CTC attempts, but
3:02.8 0,734 26 02:04.5 176 95.7% 160 87.0% - not committed to 2k, so dropped to 2:19 before building to sprint
1:57.2 0,454 24 02:09.1 168 91.3% 164 89.1% - relaxed to 2:16 then picked up
5:00.0 1,140 21 02:11.6 170 92.4% 159 86.4% - 2:14s before resuming
5:00.0 1,167 23 02:08.5 179 97.3% 165 89.7% - at last some continuity
0:58.3 0,239 26 02:02.0 180 97.8% 178 96.7% - pushed to 5k SB, 20:58.3 first sub 21' since restarted
4:01.7 0,923 23 02:10.9 175 95.1% 170 92.4% - relaxed to 2:13 briefly, then pushed on when saw >7k
0:19.0 0,077 26 02:03.4 177 96.2% 174 94.6% - half-hearted push to 25:19 6k
4:41.0 1,040 21 02:15.1 174 94.6% 164 89.1% - finished out no sprint left!
30:00 7039 23.8 2:07.9 180 97.8%

So 66 more Nonathlon points.

[spidermac]

Well rescued session Iain. May have to open my CTC account this month!!
A longer session today 60minR20 with the biscuit could always bail at 30mins.
Wup - 1k

06:00.0 1334 20 132 02:14.9
06:00.0 1334 20 135 02:14.9
06:00.0 1334 20 138 02:14.9
06:00.0 1334 20 139 02:14.9
06:00.0 1334 20 141 02:14.9
06:00.0 1334 20 143 02:14.9
06:00.0 1334 20 145 02:14.9
06:00.0 1334 20 146 02:14.9
06:00.0 1334 20 145 02:14.9
06:00.0 1334 20 145 02:14.9
01:00:00 13334 20 140 02:14.9
CD - 1k
Not quite a UT2 session but an OCD session. Was going to stop at 30mins then thought OK do another 2 rounds to 42min then might as well finnish!! The head games are just as hard as the physical effort sometimes.

[Iain]

That's a truly amazing OCD session! I find 60R18 tiring, so impressed that you managed R20. Keep up the good work!

[spidermac]

Climbing training
Then was going to do something a bit easier after yesterdays CTC - had EM`s 6x8minR30s lined up - then HR monitor went on the blink.
So started OK but as no idea what zone I was in decided to push on & make it pretty tuff!!!
Wup - 1k
Time Dist spm Split
08:00.0 1773 18 0 02:15.3
08:00.0 1797 18 0 02:13.5
08:00.0 1843 20 0 02:10.2
08:00.0 1880 20 0 02:07.6
08:00.0 1908 22 0 02:05.7
08:00.0 1918 22 0 02:05.1
48:00.0 11119 19 0 02:09.5
CD - 1k
LAst 2 sets were def pushing the HR & the legs. See what tommorow brings.

[spidermac]

Lots of house stress today so happy to do something!!
Wup - 1k
Time Dist spm HR split
06:00.0 1334 20 0 02:14.9
06:00.0 1333 20 0 02:15.0
06:00.0 1334 20 0 02:14.9
06:00.0 1334 20 0 02:14.9
06:00.0 1334 20 0 02:14.9
30:00.0 6666 20 0 02:15.0
CD - 1k
Struggled a bit holding the rating yoyoing between 19-21spm, but 3rd wout in a row. Also HR monitor on the blink again - looks like will have to buy my 3rd one!!! A few days off now.

[Iain]

Well done on consistency Spider, allowed second interval to slip just to show you were human?

LSD for me after CTC yesterday (see that thread). Spot on target (always try and add a metre each time to neg split!) Hope to get HR down a bit more before Solstice.

Time Distn Rate Split MaxHR % MinHR %
15:00 3,251 18 02:18.4 149 81.0% 100 54.3%
15:00 3,252 18 02:18.4 157 85.3% 146 79.3%
15:00 3,253 18 02:18.3 158 85.9% 151 82.1%
15:00 3,254 18 02:18.3 157 85.3% 153 83.2%
15:00 3,255 18 02:18.2 157 85.3% 152 82.6%
1:15 16261 18.0 2:18.4 158 85.9%