what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Ian Bee »

170 df? I'll stick with 120-130 Image

On my cardio week currently. Yesterday was a liberal pace HM (finished in 1:28ish), but today was focused on 50% max HR and 20spm:
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Slight hiccup occured when my tablet lost connection, so the splits aren't particularly even....

Compared to last time through, about 1s faster for a similar level of effort.

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Re: what training have free spirits been doing today?

Post by spidermac »

Similar for me Ian - don`t fancy your "easy" cardio monster weeks!!! :lol:
Ta for the comments Mat. You seem to really like those hill climbs!!! :D
AM - CLimbing training
PM Something a bit longer 10x1500mR60s @24 rate - decided to go a bit harder this time but still keeping the effort level under control.
Last time - 2.07.4/2spm?143HR
Wup - 2k
Time dist spm HR split Prev
06:24.7 1500 24 128 02:08.2 (2.09.3)
06:23.8 1500 24 134 02:07.9 (2.09.0)
06:22.9 1500 24 137 02:07.6 (2.08.8)
06:21.8 1500 24 139 02:07.2 (2.08.5)
06:20.7 1500 24 141 02:06.9 (2.08.2)
06:19.9 1500 24 142 02:06.6 (2.07.8)
06:18.7 1500 24 142 02:06.2 (2.07.4)
06:17.2 1500 24 144 02:05.7 (2.07.1)
06:15.8 1500 24 145 02:05.2 (2.06.7)
06:04.2 1500 24 155 02:01.4 (2.01.9) - pushed a bit on last rep.
01:03:09 15000 24 140 02:06.3 (2.07.4)
CD - 2k
No HD demons today felt pretty controlled, happy to beat last time at a lower HR. :D
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Re: what training have free spirits been doing today?

Post by Mat »

I reckon that any HM is a good HM once it’s over - well done Ian 8)

10 x 1500 sounds like a toughie to me Spider (sorry I keep calling you Spider - can’t remember your “real” name tbh :oops: ) Solid session :twisted:

2 x 19’ for me today with a very prescriptive rate cap as we went along to keep me focused. All fine but took the chance to go faster on the R22 / 24 sections and felt it towards the end
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Re: what training have free spirits been doing today?

Post by Mat »

Circuit session for me this morning. First "stand alone" weights session for a while and it felt good :D
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Re: what training have free spirits been doing today?

Post by spidermac »

Back with a vengance Mat.
Started a PP 4x1k but a tad too ambitious after the last 2 days so switched to a 36min countdown increasing by 2spm each round.
Wup - 3k
Time Dist spm HR split
08:00.0 1807 20 129 02:12.8
07:00.0 1637 22 137 02:08.2
06:00.0 1435 24 146 02:05.4 - HD`s appearing but managed to push thru!!
05:00.0 1218 26 150 02:03.1
04:00.0 995 28 155 02:00.6
03:00.0 761 30 160 01:58.2
02:00.0 521 32 163 01:55.1
01:00.0 269 34 163 01:51.5
36:00.0 8640 24 150 02:05.0
CD - 2k
So after a disappointing start managed to crank out a decent workout.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

I'm still avoiding weights and interesting sessions Image

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Flip side is that my yoga session last night briefly raised my HR....

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Re: what training have free spirits been doing today?

Post by Mat »

Looks like a great session Spider :D
Ian - another HM :shock: You’re a glutton for punishment!

I took a shot at the IRL this morning - it’s over on that thread :fsgrin:
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Re: what training have free spirits been doing today?

Post by spidermac »

The half marathon monster rolls on!
Mat almost eveyone calls nme spider!!
AM - first time back at the bouldering wall in 6 months with the expected results - wasted!
PM Needed something easy fro my 4th day on - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1372 20 126 02:11.1
06:00.0 1379 20 132 02:10.5
06:00.0 1381 20 132 02:10.3
06:00.0 1386 20 136 02:09.8
06:00.0 1392 20 139 02:09.3
30:00.0 6909 20 133 02:10.2
CD - 1k
Wee bit faster than last time but HR a good bit higher. Munro bashing tomorrow with the sister in law.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice result Spider.

Looking at that IRL makes me want to dabble again. Next season......

Meanwhile, didn't feel rested and it showed:

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Re: what training have free spirits been doing today?

Post by Claudius »

It is been a while. I see solid and constingly training here. Very good half marathons Ian ! Mat you are really a real zwift racer, racing is far away for me. Just a bit pace partneriing. It was only an uncertain yes...you can row...but maybe you keep it slowly, not really a release after xray of my hand...so I rowed...not that slowly- but also not aggressive. Running also is on plan. Yesterday a good running and rowing session. Today just a hike in the Steinwald- stoney forest - to the wooden lookout with my kids and their grandparents. Easy. I had common cold, the first severe since years. I hope training is coming back now.
That was my first row one day b4 xray, a 10k - physicians are the worst patients.
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Thu Nov 03, 2022 3:42 pm Mat almost everyone calls me spider!!
Spider it is then :fsbgrin: I'm guessing that's a reflection of your climbing prowess :D Nice solid session yesterday - "enjoy" the Munros

Another solid HM Ian 8)

Great to have you back Claudius :fsbgrin: I was thinking of you earlier thus week and hoping that the recovery was going well. Really good to see you back on the erg, and a really solid session after having to take weeks off - nice negative split as you went along too 8)

I haven't yet rigged up the erg to Zwift yet (may do so soon as I've now upgraded to a PM5), so all my Zwifting to date is on the Wattbike. Another sweaty session today :D
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Re: what training have free spirits been doing today?

Post by Mat »

Final session of the RA5k plan was a 3x12’ session with various stroke rates
I’ll need too put on my big boy pants and do a 5k TT next week to see whether I can nail that sub 18’

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Re: what training have free spirits been doing today?

Post by Mat »

Me again :fsbgrin:
On the bike this morning sweating out some of last night’s red wine 🍷
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what training have free spirits been doing today?

Post by JonT »

I liked the look of your last RowAlong session Mat, so I had a go too. ErgZone had a bit of a wobble after the first rest interval.

Really enjoyed that. Good luck with the 5K.

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Re: what training have free spirits been doing today?

Post by Claudius »

On Friday I did a "just row" for about 45min. Hey Mat, a friend cycled the same group ride while I rowed :-) Today you raced, impressive result. I guess it was not so comfortable. Good race ! I like castle to castle, the sprint segments appear on the end of the route, so we can have some unabridged fun on the main part.
The best time yesterday was in the local forest, running very easy in green all alone, aloneness in the forest, feeling the moment, what an experience. Maybe I will row a little route today. And yes - sometimes I still like to play with those numbers & metrics, as you can see. Jon, I like the circles of the ergzone app showing the zone intensity, the last with 93% - welcome to the red zone !
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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Claudius. Yes, I like the Castle to Castle route - not too long a d not too much climbing!! Looks like you had a busy weekend 😃

Easy (ish) start to the week for me this morning with a steady 20R20 followed by a circuit session :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Claudius »

You are really fit at the moment - even if the heart rate alone does not allow a valid statement - I think I can see a certain tendency towards "high fitness". 1:55 pace, rate 20, avg HR 134 - these numbers speak for themselves Mat! Congrats ! I was running again - again in the Hessenreuther forest, 14 km slightly different route and a little faster, felt 60-70% Z2, after the long break critical power still needs to be adjusted.
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Re: what training have free spirits been doing today?

Post by spidermac »

Great to see u back Claudius - keeping all on our toes!!!
JonT - looks good may have a go myself sometime.
Mat crankin as usual - v nice 20mins. =D>
Ian - where r u :?:
After struggling thro yesterdays PP session an EM wout today - 4x10minR30s at various spm
wup - 1k
Time Dist spm HR split
10:00.0 2295 20 130 02:10.7 - 10min@20spm
10:00.0 2327 21 137 02:08.9 - 5min ea @ 20/22spm
10:00.0 2380 22 145 02:06.0 - 10min @ 22spm
10:00.0 2394 22 154 02:05.3 - 4/3/2/1min @20/22/24/26spm
40:00.0 9396 21 141 02:07.7
CD - 1k
SO a nice session (UT1??) Felt I was working without entering the pain cave. :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Two days away and so many good sessions to read through - great work all round.

Meanwhile, I got a set of blisters on the inside of my knuckles for my troubles last week so I had a walking heavy weekend to ease the irritation.

Today however, back to the 500m plan - week 2:

Image

Quite a nice improvement for pace and effort (though it has been quite a while since the last run through....).

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Re: what training have free spirits been doing today?

Post by Ian Bee »

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Not a great deal to say about this. Horrible pace to start, then it gets worse. Positive side: a more stable negative split, but still adrift of the actual targets.

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Re: what training have free spirits been doing today?

Post by spidermac »

Must be sprint time Ian a somewhat similar EM session for me - another test of mental resolve. :shock:
12x1min on/1min off - first 4 sets @32-34spm; sets 5-8 @34-36spm;sets 9-12 @36spm or above !! Last time out - 1.45.6/34spm/156HR/3407m
Wup - 3k
Time dist spm HR split Prev
01:00.0 276 33 150 01:48.6 (1.48.6)
01:00.0 280 33 153 01:47.1 (1.48.3)
01:00.0 281 33 154 01:46.7 (1.47.9)
01:00.0 282 33 158 01:46.3 (1.47.5)
01:00.0 283 34 159 01:46.0 (1.46.0) - OK time to get sensible if I want to finnish!! :lol:
01:00.0 284 34 161 01:45.6 (1.45.6)
01:00.0 285 34 162 01:45.2 (1.45.2)
01:00.0 287 34 163 01:44.5 (1.46.0)
01:00.0 289 36 163 01:43.8 (1.43.8)
01:00.0 290 36 163 01:43.4 (1.43.0)
01:00.0 292 37 163 01:42.7 (1.43.0)
01:00.0 294 39 163 01:42.0 (1.42.8)
12:00.0 3424 34 159 01:45.1 (1.45.6)
CD - 2k
Pleased to hit spm targets & a more controlled -ve split apart from round 1 to round 2. :lol: Something long & easy tomorrow I think - glutes are on fire!.
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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Claudius - almost a year after my hip replacement and I'm just starting to feel as if I'm getting to a level of fitness I'm happy with :fsbgrin: The recovery from surgery went really well, but after running daily for many years, its been a bit of a mental and physical struggle to find a training routine sans running that works for me.
This thread has helped, and in particular picking up on the RowAlong sessions / training plan off the back of Ian's posts and following the 5k plan which gave me a focus for my rowing training. So.. now its generally 3 rowing session pw, 3 cycling sessions and 2 weights / circuit sessions :fsgrin: The weight is on its way down too - having increased to just over 100kg after the op, I'm down to under 92kg so far :D

Looks like a nice run in the forest again Claudius 8)

How were the Munros Spider? Good solid low rate session yesterday. Nice improvement with the 1' session today =D>

Ian - nice improvement in pace yesterday, and kudos for getting through what looks like a truly horrible session today =D>

Back on Zwift for me again today for the Zwift Racing League. For once I managed to keep with one of the groups rather than being dropped on the first climb - really pleased with that :D

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Re: what training have free spirits been doing today?

Post by Claudius »

Uh Oh ! ;-) much sprint in the red zone Ian and Spider. Congratulations. Nice Racing Mat, are you racing for a club on Zwiftpower? A little rest is well deserved for all of us now. Well done ! Today was a very easy 5k on the rower first. Because after that I went to my "sweet spot" to also run in my red zones for 2 segments - unfortunately my watch already reported "off segment" in the first one and strava can't find a match either. No matter! 2nd and longer and more important segment everything went according to our plan - grabbed the crown - and yes, sometimes I want to show that I can still face the red numbers ;-)
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Re: what training have free spirits been doing today?

Post by Mat »

We’ll done on the CR crown Claudius :twisted: And as for the first segment…. there’s always next time :D

Yes, I’m racing for Cryo Gen in the ZRL and occasionally the Team Time Trial races. Still find it pretty incredible that we can race together across the world while talking on Discord, and our Avatars affect one another in terms of draft etc!

So today was the 5k test. Really happy with the 17:54 result. Tough going but not “on the edge” until the final 1000m. Glad to get it out of the way!!

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Excellent results Matt ImageImageImageImageImageImageImage, and good to see you're back and on track Claudius ImageImage

Simple steady yoga last night and a steady recovery row this morning:

Image

The concept of row/easy sessions being as useful as the more challenging pieces is still a hard sell for me mentally (even though my HM weeks are very clearly provoking cardio improvements). So this was actually slower than last time, not by much, but held to a more reasonable recovery HR.



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