what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Mat »

Sounds like a productive weekend's work Spider 8) 3 x 15' is still a very good session even without the final quarter of an hour :D

From a 500m plan to a 10k plan Ian :shock: Today's session looks a little like it'd take too much thinking :lol:

Yesterday for me was an easy 30'R20 row followed by a short circuits session (2 circuits, upper body only)

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Today was a rather more challenging 5 x 4' at 5k pace, though fortunately it allowed for 3' rest periods :fsbgrin:

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Re: what training have free spirits been doing today?

Post by Mat »

Long race this morning :-? :-?
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Re: what training have free spirits been doing today?

Post by Ian Bee »

That's an understatement 🫣Image

Normal warm up intervals (front lateral, deadlift, flys).

Main course:
Image
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Pacing guide said 2k+18, but even as a recovery session that was a little light so just went with the flow.

As for random training sequence, got to love a spreadsheet for that.....

Image

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Re: what training have free spirits been doing today?

Post by spidermac »

I like your style Ian - mixing it up the way to go long term I think.
Mat some nice -ve splitting going on - love a good -ve split. =D>
AM - climbing training
PM - 60min @ 20spm done as a countdown. Last time was 2.15.9/20spm/13244m/142HR - HR was too hi!
Wup - 1k

12:00.0 2659 20 123 02:15.3
11:00.0 2441 20 123 02:15.1
10:00.0 2227 20 124 02:14.7
09:00.0 2010 20 128 02:14.3
08:00.0 1794 20 129 02:13.7
06:00.0 1355 21 131 02:12.8
04:00.0 911 20 134 02:11.7
01:00:00 13393 20 127 02:14.3
CD - 1k
Looks like something is working - 1,6 sec faster & HR 15 beats lower. Resisted the temptation to go faster & tried to relax & keep HR under control -but still wanted to -ve split!! :D
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Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Tue Oct 18, 2022 9:19 am
As for random training sequence, got to love a spreadsheet for that.....
Thats a well-planned "Random" training plan Ian :shock: ^O^
spidermac wrote: Tue Oct 18, 2022 2:05 pm Mat some nice -ve splitting going on - love a good -ve split.
Always got to aim for the negative split :twisted:

Nice sessions from both of you :fsbgrin:

5 x 8' "restricted rate pyramid" for me today:

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice improvement Spider ImageImage and a solid looking pyramid Mat ImageImage

Normal warm up intervals (bench press, tricep extensions, side lateral).

Main event:
Image
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Can't say I relish this one when I register it's on the week ahead, but quite happy with the reduced (ha!) HR and picking up the pace. It's quite interesting how 2.08 pace ends up being both easy and taxing because of the joy of 1.55 pace coming up!



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what training have free spirits been doing today?

Post by JonT »

I've been having a pretty miserable time training of late, hence not many posts. I think I have fallen into a trap of a lot of medium length, steady rows which can get quite tedious and also setting expectations that are difficult/impossible to meet and then feeling like I've failed. So, today I decided on a different approach.

1 - Chill out and just try to enjoy things without fixating on the data.
2 - Do something that is a little more of a mix-up session to keep yourself interested.

I chose the RowAlong 30 minute fast and slow session and then customised it a bit. As defined it is a 6x(4min r20 + 1min r28) at 2k+18/2k+5. The only changes I made were to promise myself not to chase the pace and I inserted a 2:00r in the middle to get some water and try to recover a bit.

I actually really enjoyed this and would recommend my version of John's original version. The rating changes keep you occupied. The r20 intervals soon become a focus on recovery. The r2b intervals feel like you are flying. All good. This would also be a great session for the -ve splitters in the group.

In the end the pacing wasn't too bad and I did a lot better than I expected, staying reasonably consistent and reasonably close to the pace guide.

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Re: what training have free spirits been doing today?

Post by spidermac »

Mat impressive split at 18spm!!
Ian big spm changes 20-28-20!
JonT good to see you posting 0 I have found recently really making the long sessions EASY helps with pushing hard on the hard interval days & also mixing up sessions to avoid the boredom.
Todays effort - 20x1min on /1off at max effort - last time 1.54.7/20spm
wup 2k
time dist spm HR split
01:00.0 255 20 0 01:57.6
01:00.0 259 21 0 01:55.8
01:00.0 261 21 0 01:54.9
01:00.0 262 21 0 01:54.5
01:00.0 261 21 0 01:54.9
01:00.0 262 21 0 01:54.5
01:00.0 262 21 0 01:54.5
01:00.0 262 21 0 01:54.5
01:00.0 262 21 0 01:54.5
01:00.0 261 21 0 01:54.9
01:00.0 261 21 0 01:54.9
01:00.0 261 21 0 01:54.9
01:00.0 261 21 0 01:54.9
01:00.0 260 21 0 01:55.3
01:00.0 261 21 0 01:54.9
01:00.0 260 21 0 01:55.3 - legs tiring!! :shock:
01:00.0 260 21 0 01:55.3
01:00.0 260 21 0 01:55.3
01:00.0 260 21 0 01:55.3
01:00.0 254 20 0 01:58.1 - missed the start!!!!! :evil:
20:00.0 5205 20 0 01:55.2
CD - 1k
well due a bad session - this was it!!! :evil: Missed spm target on almost every round & last time R10-20 were almost all 1.54 this time barely hit 1.54 for a few strokes!!! :evil: Felt I wasn`t hitting the catch as well as before. #-o Hey ho - forget it & move on.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Unbelievably, I've got that session (again....) tomorrow Spider Image

Today's warm up intervals were punctuated by squats, calf raises and shrugs.

Then:
Image
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Found this mentally quite challenging. Not long enough reps to zone out so it required a lot of effort to keep to target SPM and pace. HR a little higher than last time, but that could easily be down to the slightly higher pace, lower temperature and a bit more effort in the squats.

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Re: what training have free spirits been doing today?

Post by Mat »

That 20 x 1' R20 session does seem to appear with some regularity!! :shock:
You may not have been happy spider, but that's still a good training session. I wouldn't worry too much about it being 21 vs 20. It's always going to be far harder for someone (like you) who generally rates fairly high to drop to 20 that it is for me who naturally rates at 24-25.

Two tough sessions there Ian - mentally as well as physically
JonT wrote: Wed Oct 19, 2022 1:29 pm I've been having a pretty miserable time training of late, hence not many posts. I think I have fallen into a trap of a lot of medium length, steady rows which can get quite tedious and also setting expectations that are difficult/impossible to meet and then feeling like I've failed. So, today I decided on a different approach.
Good to have you back on here Jon :fsbgrin:
We've all had those phases - I was there a few weeks back until I started on the RA plan which gave some structure to my training as well as an element of rate/pace discipline. That looks like a really good session yesterday :D

Yesterday for me was my attempt at the IRL mile (post on there), followed by a circuit session which pretty well took everything I had left!
A sweaty virtual ride in Watopia for me this morning

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Re: what training have free spirits been doing today?

Post by JonT »

Through the gears.

3x10min at 18/20/22/24 and ending at 22/24/26/28.

Nice.


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Re: what training have free spirits been doing today?

Post by spidermac »

Good training Mat & looks like a nice session JonT - lots of distraction!!
Am - climbing training
PM - easy 30minR20 session Last time - 2.12.3/125HR/20spm
Wup - 1k
Time dist spm HR split
06:00.0 1354 20 123 02:12.9
06:00.0 1360 20 127 02:12.3
06:00.0 1369 20 131 02:11.4
06:00.0 1374 20 133 02:11.0
06:00.0 1377 20 136 02:10.7
30:00.0 6832 20 130 02:11.7
CD - 1k
Wee bit faster than last time but HR also up a bit but still below HR cap of 138.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice sessions all round Image

If it makes you feel any better Spider, here's my car crash of 1/1r:
Image

Fair to say, I can't see my way to hitting 54s consistently (so kudos for that on your run through), which I could attempt to blame on my stature but is more likely technique.

Excuse for a go pro purchase to video myself? Could I justify that ImageImage

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Hello Monday Image

Image
Image

What did we learn:

* Last time through, I didn't do the power strokes.
* 5 max effort makes a very slight difference, but does make the 30 minutes drift past *slightly* more easily

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Re: what training have free spirits been doing today?

Post by spidermac »

That 20spmx1min max really finds out your technique Ian - a tuffy. I do rolling starts after the first one to protect my back.
Had my booster & flu jab last Friday - felt crap on Sat, tried CTC on Sunday & HD on R2 - not a good idea.!!
AM - CLimbing training.
PM - 3x15minR60s broken down to 5/4/3/2/1min @ 18/20/22/24/26spm/
Wup - 1k
Time dist spm HR split
05:00.0 1131 18 128 02:12.6
04:00.0 925 20 133 02:09.7
03:00.0 711 22 138 02:06.5
02:00.0 485 24 143 02:03.7
01:00.0 249 26 147 02:00.4
Rest 1min
05:00.0 1142 18 136 02:11.3
04:00.0 957 20 146 02:05.3
03:00.0 731 22 150 02:03.1
02:00.0 495 24 153 02:01.2
01:00.0 253 26 157 01:58.5
Rest 1min
05:00.0 1151 18 145 02:10.3
04:00.0 964 20 153 02:04.4
03:00.0 740 22 157 02:01.6
02:00.0 504 24 159 01:59.0
01:00.0 256 26 159 01:57.1
45:00.0 10695 20 146 02:06.2
CD - 1k
Happier with that tho it really creeps up on you!!! Pleased to -ve split each round.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Looks a tasty session Spider - something like mine today:

Image
Image

I think if this had gone on much longer (more than a minute at sub 1.50), I'd have thrown in the towel.

That said, both this and last time through, the last rep was marginally easier. Mind games as it's "only" a minute doubtless.

As for CTC activities, I'm waiting for a nasty quick time to appear on the last day of the month Image

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Re: what training have free spirits been doing today?

Post by spidermac »

Think you are safe regarding the CTC Ian - not my strong point these long interval sessions!! :lol: :lol:
60minR20 for me today. Last time as countdown - 2.15.5/20spm/130HR/13284m
wup - 1k
Time Dist spm HR split
06:00.0 1334 20 115 02:14.9
06:00.0 1334 20 119 02:14.9
06:00.0 1333 20 120 02:15.0
06:00.0 1334 20 125 02:14.9
06:00.0 1334 20 127 02:14.9
06:00.0 1334 20 130 02:14.9
06:00.0 1333 20 131 02:15.0
06:00.0 1333 20 132 02:15.0
06:00.0 1334 20 132 02:14.9
06:00.0 1334 20 132 02:15.0
01:00:00 13330 20 126 02:15.0
CD - 1k
Resting HR much lower today back to normal!! 0.5sec faster & HR average down 4 splits - good session. :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

It's a buzz when all the stats prove you're improving - well done Spider.

Learning session for me:
Image
Image

Last time through, I completed this as a taper session (even though I'm avoiding the 2k test for as long as possible), so the comparison isn't there for today's version (which was a hybrid of the up temp and "max").

Similarly to the 20rep sessions, at 20spm I was getting nowhere near 2k+8 so I just held on to whatever I could manage (+11 or 12 as it turned out). I'll know for next time.

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Re: what training have free spirits been doing today?

Post by spidermac »

Some good splits ar those ratings Ian.
AM - climbing training
PM - 4x10min R90sec at various spm.
Wup - 1k
time dist spm hr split
10:00.0 2279 21 134 02:11.6 - 5min ea @20/22spm
10:00.0 2298 21 135 02:10.5 - 2min ea @ 20/22/20/22/20spm
10:00.0 2338 22 141 02:08.3 - 2min ea @20/22/24/22/20
10:00.0 2392 23 143 02:05.4 - 2min ea @ 20/22/24/26/20spm
40:00.0 9307 21 138 02:08.9
CD 1k
felt this mornings RDL`s & leg blasters but good to get some metres in.
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Re: what training have free spirits been doing today?

Post by Mat »

Some solid training here - great sessions from Ian and Spider and a nice session from Jon =D> =D>

I've had a fairly busy tie recently - just about getting in my usual early morning mix of training, but not really time to post.

Off to Loughborough to see the kids at Uni tomorrow and for a family trip to a comedy show and meal :D Normal service to be resumed by the weekend!!

Keep on pulling the handle :lol:
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Re: what training have free spirits been doing today?

Post by spidermac »

AM - climbing training.
PM - the old favourite 30minR20
wup - 1k
Time dist spm HR split
06:00.0 1368 20 119 02:11.5
06:00.0 1372 20 123 02:11.1
06:00.0 1376 20 127 02:10.8
06:00.0 1378 20 132 02:10.6
06:00.0 1383 20 133 02:10.1
30:00.0 6875 20 126 02:10.9
CD - 1k
Faster than last time & lower HR - happy days.
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Re: what training have free spirits been doing today?

Post by Mat »

Good session Spider 8)

Today’s session took more out of me than expected! I’d thought that after a bit of time to recover I’d be able to manage a circuit session… it wasn’t to be :lol:
So… not too bad to start with once I’d got into the 30spm rhythm, but the decreasing rest periods took their toll, and as for the 1’ at the end :shock: [-X [-X
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Re: what training have free spirits been doing today?

Post by spidermac »

Looks like a lung buster Mat.
Power strokes today. 7x3minR90s; sets 1-6 @ 170drag; set 7 at 120drag
Wup - 2.5k
Time dist spm HR split Previous
03:00.0 778 23 154 01:55.6 (1.56.4)
03:00.0 782 23 158 01:55.0 (1.55.5)
03:00.0 791 25 161 01:53.7 (1.54.5)
03:00.0 796 25 162 01:53.0 (1.54.0)
03:00.0 799 26 163 01:52.6 (1.53.9)
03:00.0 803 26 163 01:52.0 (1.54.2)
03:00.0 798 30 162 01:52.7 (1.54.6) - back to normal drag.
21:00.0 5547 25 160 01:53.5 (1.54.7)
CD - 2k
Not really feeling it today but managed a decent effort - 1.2sec improvement on split.
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Re: what training have free spirits been doing today?

Post by obirobsan »

Needed 8150 for the Halloween event so that’s what I did .. slow and grungy, but finishes the 31k in 4 days so it’s all good.


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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Mon Oct 31, 2022 12:16 pm Looks like a lung buster Mat
Tbh the lungs were okay, but the legs were shot!!

That session of yours today looks nasty 🤢
170 drag at a low stroke rate (esp for you as you usually rate much higher) has got to have been tough - really well executed, especially on a day you weren’t feeling it =D>

Rob - we’ll done for getting that done, even if it sounds like you didn’t enjoy it much =D>

Long hard ride up Alpe de Zwift for me this morning (Zwift version of Alpe d’huez). Ouch!!
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