what training have free spirits been doing today?

[Iain]

Nearly 10% lower HR at 1S/500M faster pace , while I have a similar MaxHR% to Wednesday's session at today's pace .

[spidermac]

Cold in the conservatory gain - 2degrees.
60minR20 todays effort
wup - 1k
Time dist spm HR Split
06:00.0 1333 20 0 02:15.0
06:00.0 1334 20 0 02:14.9
06:00.0 1333 20 0 02:15.0
06:00.0 1333 20 0 02:15.0
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 1333 20 0 02:15.0
06:00.0 1333 20 0 02:15.0
06:00.0 1334 20 0 02:14.9
01:00:00 13330 20 0 02:15.0
CD - 1k
Felt a bit of an effort!!

[Iain]

When is 60R20 not an effort? Although I know what you mean. After 2 days without rowing and short nights sleep felt it was a good time to test my resolve with a long row. Meant to be 12 x 5k r30", but took extra min or so after the first 2 to get set. Tried different tape on my hands that wasn't a success so have a few blisters for my troubles, although nothing that should stop me rowing, note to self get in a store of the good tape prior to the real row!

Time Distance Rate Pace Hrmax % HRmin %
23:59.3 5,000 17 02:23.9 140 76.1% 078 42.4% - drank too much before so needed to stop
23:59.1 5,000 17 02:23.9 139 75.5% 101 54.9% - tape had moved so retaped fingers
23:59.5 5,000 17 02:23.9 142 77.2% 101 54.9%
23:59.6 5,000 17 02:24.0 142 77.2% 126 68.5%
23:59.1 5,000 17 02:23.9 142 77.2% 123 66.8%
23:59.4 5,000 17 02:23.9 145 78.8% 126 68.5%
23:59.3 5,000 17 02:23.9 147 79.9% 132 71.7%
23:59.4 5,000 17 02:23.9 150 81.5% 133 72.3% - turned light on, 11S late starting so went out quicker to catch up.
23:59.1 5,000 17 02:23.9 149 81.0% 125 67.9% - harder work to maintain pace
23:59.3 5,000 17 02:23.9 148 80.4% 131 71.2% - struggling to establish & maintain pace
23:59.2 5,000 17 02:23.9 149 81.0% 132 71.7%
23:59.0 5,000 17 02:23.9 149 81.0% 133 72.3%
4:47:51.3 60,000 17.0 2:23.9 150 81.5%

[strider77]

Very impressive Iain if a little unnerving!!

[spidermac]

Almost 5hrs on the erg Iain - i am in awe of that performance way beyond what I could cope with!
Thoughts of a 4x2k this morning but bagged after 1k - 5 rowing sessions this week & keep forgetting to do thes tuff sessions after a rest day!!!
Rescued with a 30minR20
Wup - 3k
Time dist spm HR split
06:00.0 1333 20 136 02:15.0
06:00.0 1333 20 136 02:15.0
06:00.0 1334 20 139 02:14.9
06:00.0 1333 20 140 02:15.0
06:00.0 1333 20 141 02:15.0
30:00.0 6665 20 138 02:15.0
CD - 1k
Very cold again hard to get warmed up.

[Iain]

Thanks Alan, don't worry won't keep this up to maintain my lead over you for the VTC! May seem a lot, but only 12% of my part of the challenge . Disconcerting how hard 6.9 SPI felt by the end. Back tired and sore forearms from an eccentric stroke to protect blisters. Woke up sore so ideal time to do a longish LSD. Did this at what I call UT2 pace currently, but as >80%MaxHR was actually UT1 Definitely lacking power in my stroke, last half was 90%+ effort on each stroke to maintain the pace without increasing the rate. But hopefully battling through this is a good preparation. Fingers held up well without blister tape so hopefully blisters will add to my callouses.

Time Distance Rate Pace Hrmax % HRmin %
20:00 4,301 17 02:19.5 144 78.3% 077 41.8%
20:00 4,301 17 02:19.5 148 80.4% 141 76.6% - UT1 already
20:00 4,300 17 02:19.5 150 81.5% 144 78.3% - slipping to R18 / below target when lost concentration, hour to go daunting!
20:00 4,300 17 02:19.5 150 81.5% 145 78.8% - Last 10' struggling to maintain rate/pace sometimes 5 strokes to get back to target!
20:00 4,301 17 02:19.5 149 81.0% 141 76.6% - Surprised HR lower as felt a fight, possibly max reflects lower top pace and min longer period significantly below target.
20:00 4,301 17 02:19.5 152 82.6% 146 79.3% - Happy to get through initial schedule at target.
2:00 25801 17.0 2:19.5 152 82.6%

[plummy]

Some highly impressive metre munching going on there Iain...

[Iain]

Thanks Dave, it is amazing what fear can motivate us to Today UT1 session:

Time Distance Rate Pace Hrmax % HRmin %
20:00 4,451 19 02:14.8 152 82.6% 097 52.7% - struggling to hold rate down to R19, pace "comfortable"
20:00 4,451 19 02:14.8 158 85.9% 149 81.0% - starting to notice this but easier than yesterday despite faster pace
20:00 4,450 19 02:14.8 159 86.4% 152 82.6% - glad not longer session, now dropping to R18
20:00 4,451 19 02:14.8 159 86.4% 154 83.7% - Having to push hard to maintain rate / pace
1:20 17801 19.0 2:14.8 159 86.4%

[Ian Bee]

There's a great deal to be happy about in those sessions Iain, though I'd agree after xx hours any pace is going to feel dreadful......

20250107_100919~2.jpg (79.62 KiB) Viewed 2962 times

Today was appreciably more modest than Iain's sessions (though curiously I'm getting quite a lot of 1k-5k improvement as well as cardio benefits).

I thought I'd struggle with the temperature this morning (snowfall on the walk to the garage is novel), and it was a mental challenge to pick up the pace but the stats are what they are.

More decent metres.....

[Iain]

Thanks Ian, last really long weekend prior to any practice session. as ready for the real thing now as I am going to get save a taper.

Great session Ian, significantly faster at lower HR. Can't believe how low your HR went on that last session, did you hit "the wall"? As I found that this paradoxically lead to lower HR.

[Ian Bee]

Can't believe how low your HR went on that last session, did you hit "the wall"? As I found that this paradoxically lead to lower HR.

I can't come up with a logical explanation as the wall was nowhere to be seen. I do tend to adopt more power strokes on the last rep of these sessions so its possible that I experience a tiny element of recovery?

[Iain]

I do tend to adopt more power strokes on the last rep of these sessions so its possible that I experience a tiny element of recovery?

I do find that mostly my HR responds to rating more than pace. But all are at R20. Do you think that there was a drop in rating that was below the sensitivity of PM or are you suggesting that there was a more variable pace that lead to a lower average? Not sure about the latter, may just be that there was a rise in the second curve (not sure whether that is rate or pace) towards the end of the earlier intervals that may effect the closing balance that didn't happen on the last.

[Ian Bee]

As speculation, more likely that the rating was lower - taking a second look, its possible that I was adopting a more consistent pace (whether with power strokes or not) than my previous attempt....

[spidermac]

Very cold today 1 degree - decided on a session I have been avoiding - didn`t do it once in 2024!
Power strokes 5x5minR2mins with first 4 rounds at drf170 & last at 120
Wup - 2.5k
Time dist spm HR split
05:00.0 1227 21 152 02:02.2 - 2.5min ea @20 & 22spm
05:00.0 1240 22 157 02:00.9 - 2/2/1min@ 20/22/24spm
05:00.0 1256 24 161 01:59.4 - 2/2/1min@ 22/24/26spm
05:00.0 1274 26 162 01:57.7 - 2/2/1min@ 24/26/28spm
05:00.0 1265 28 162 01:58.5 - 2/2/1min@ 26/28/30spm
25:00.0 6261 24 158 01:59.7
CD - 2k
Probably affected by yesterdays skiing in the Pentlands!! Didn`t feel like an all out effort till round 3 but didn`t want to tempt the HD`s & priority was to finnish the session.

[Iain]

Well done for battling through it Spider, really can't imagine rowing at 170 for that length of time. As ever surprised that returning to normal means slower?

[spidermac]

Hi Iain yes last rep at normal drag in these session is often slower as legs are usually fried! this is an EM session & he says the object of the last round is to feel the acceleration & slower splits to be expected!!

[spidermac]

am - climbing training
pm - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 132 02:14.9
06:00.0 1334 20 134 02:14.9
06:00.0 1335 20 136 02:14.8
06:00.0 1334 20 138 02:14.9
06:00.0 1333 20 140 02:15.0
30:00.0 6667 20 136 02:14.9
CD - 1k
Steady away.

[Iain]

Well done for getting double training in yesterday Spider.

Today decided to do "strength" session of 12 x 20S r1' R30. Used DF 155. Not really warm after my 4k warm up. Last time averaged 1:42.6 with rolling starts and 1 extra stroke. Today standing starts and really struggled with 2:10/09 on first strokes, clearly legs not completely recovered, but also should not go 6 weeks between these sessions! Did 5' on this drag (1:58.3R27) as HR hadn't reached threshold and so little hard work.

Time Distnc Rate Pace Hrmax % HRmin %
00:20.0 94 30 01:46.4 136 73.9% 102 55.4%
00:20.0 95 30 01:45.3 139 75.5% 099 53.8%
00:20.0 96 30 01:44.2 144 78.3% 100 54.3%
00:20.0 97 30 01:43.1 150 81.5% 110 59.8%
00:20.0 96 30 01:44.2 151 82.1% 113 61.4%
00:20.0 97 30 01:43.1 150 81.5% 114 62.0%
00:20.0 97 30 01:43.1 143 77.7% 113 61.4%
00:20.0 98 30 01:42.0 153 83.2% 117 63.6%
00:20.0 97 30 01:43.1 156 84.8% 117 63.6%
00:20.0 97 30 01:43.1 153 83.2% 115 62.5%
00:20.0 97 30 01:43.1 155 84.2% 122 66.3%
00:20.0 98 30 01:42.0 160 87.0% 120 65.2%
4:00 1159 30.0 1:43.5 160 87.0%

[spidermac]

Good effort with the standing starts Iain I am always a bit afraid of hurting my back especially at hi drag!!
So a first for me today went skiing in the Pentlands this morning then did a rowing wout after!!!
Wup - 1k
Time dist spm HR split
06:00.0 1333 20 130 02:15.0
06:00.0 1334 20 133 02:14.9
06:00.0 1334 20 136 02:14.9
06:00.0 1333 20 137 02:15.0
06:00.0 1334 20 139 02:14.9
30:00.0 6668 20 135 02:14.9
CD - 1k
HR a wee bit lower & didn`1t feel too bad. Been skiing 3 times this week ( big day on Friday in the Cairngorms) which has influenced my choice of wouts ( that means easy!! ).

[Iain]

Impressed that you managed both Spider.

Yesterday LSD for me after the sprints above:

Time Distnc Rate Pace Hrmax % HRmin %
20:00 4,301 17 02:19.5 136 73.9% 64 34.8%
20:00 4,301 17 02:19.5 141 76.6% 133 72.3%
20:00 4,300 17 02:19.5 145 78.8% 133 72.3%
20:00 4,301 17 02:19.5 143 77.7% 108 58.7%
20:00 4,301 17 02:19.5 146 79.3% 138 75.0%
20:00 4,300 17 02:19.5 147 79.9% 139 75.5%
2:00 25800 17.0 2:19.5 147 79.9%

Pleased with lower HR.

[plummy]

Excellent work Iain

[Mike Channin]

Iain - be careful about your training load - I would not say that 2 hours at 74-80% Max HR was long SLOW distance.

You need to be making sure that you are recovering on the LSD sessions, otherwise you risk over-training.
I think your max is 184 which is close to what I use, so our HR values are probably closely comparable, and my LONG recovery sessions are definitely done lighter than that. Ironically, I'm doing mine at ~2:20 pace too, but my HR on the steady-state ones is more like 120ish. (I am not in great shape right now, but have the advantage of being a touch younger and probably 3 stone heavier).

I'd cap any 'recovery' session at max HR of 150, and I'd reduce it significantly when the sessions are an hour long or more.

Ironically, I'm trying to introduce 'harder' sessions whilst also pumping out distance (HMs) which has led to me doing fast 5k, and then rowing through slower; this has been interesting and added value so far, but I am wary of the impact of the extra training load...

[Iain]

Thanks Dave.

Mike, very aware, but my HR does not follow the standard. My HR hits 135 at 2:45 pace, a pace where I struggle to keep a good stroke and so do as much harm as good. Worked up to the 2 hours. ALso due to comuting I rarely do more than 5 days rowing a week, so regular days with just a stiff walk to recover. A big part of what I am working on is rowing tired as 4 days with just 6 2 hour sleeps will be tough and I need to prepare myself mentally by having recent tough rows to focus on in the darker moments. WIth 6 2 hour rows to do I set myself the requirement to do regular 2hr+ rows in preparation. I will do these really slow in the real thing, but fully expect that at least the later ones will hurt and require fortitude to keep going when most likely alone with my doubts. Where I have been pushing the envelope is with what for me is a high and consistent SPI for these (and the tougher FM paced "UT1ish" rows that have drifted to sweetspot. THis is to build muscular fatigue so that I have to row with this as I expect I will for much of the million. So fully thought through and risk assessed, but thanks for your thoughts and concern.

[Iain]

Real struggle to get up this morning and feeling very sluggish despite 2 days off, so revised threshold session down to an hour UT1:

Time Distnc Rate Pace Hrmax % HRmin %
20:00 4,451 19 02:14.8 148 80.4% 065 35.3%
20:00 4,451 19 02:14.8 153 83.2% 145 78.8%
20:00 4,450 19 02:14.8 155 84.2% 148 80.4%
1:00 13352 19.0 2:14.8 155 84.2%

[spidermac]

Still good wout Iain!!
60min for me today spm changing every 5mins.
Wup - 1k
Time dst spm HR split 2024
05:00.0 1114 18 126 02:14.6 - (2.14.
05:00.0 1139 20 135 02:11.6 - (2.11.9)
05:00.0 1170 22 140 02:08.2 - (2.08.6)
05:00.0 1124 18 138 02:13.4 - (2.13.6)
05:00.0 1153 20 145 02:10.0 - (2.10.4)
05:00.0 1182 22 152 02:06.9 - (2.07.4)
05:00.0 1146 18 154 02:10.8 - (2.11.5)
05:00.0 1175 20 156 02:07.6 - (2.08.2)
05:00.0 1191 22 159 02:05.9 - (2.06.2)
05:00.0 1158 18 156 02:09.5 - (2.10.7)
05:00.0 1186 20 161 02:06.4 - (2.06.9)
05:00.0 1203 22 162 02:04.6 - (2.06.4)
01:00:00 13934 20 148 02:09.1 - (2.09.7)
CD - 1k
Pleased with that a 0.6sec improvement , decided to go a bit harder after half way point & didn`t fade in last 5 mins like last year.