what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Mat »

Good session Ian. I’ve also struggled in the past to recognise the value of an easy session even we know it makes sense and is just as important as the tough ones

On the bike again for a Team Time Trial race on Zwift this morning. Tough one as there were only 4 of us available and it was a real roller-coaster of a course!

Managed to keep together until the end but the legs are feeling it now!!

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Impressive results Matt Image


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First and last reps give Tapatalk pasting issues.

I wouldn't say this was pleasant, but the pace was more consistent than last time and a smidge faster. I may have helped myself by believing that it was 20 reps Vs 10.....

Not sure my warm up of squats and calf raises necessarily was wise.

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Re: what training have free spirits been doing today?

Post by spidermac »

SOme nice spm in the middle Ian! =D>
Mat rolling along!
60min today broken into 3x20minR60s varying spm a wee bit but keep ing the HR under control.
Wup - 1k
Time dist spm HR split
10:00.0 2258 18 121 02:12.8
10:00.0 2294 20 128 02:10.7
10:00.0 2295 20 132 02:10.7
10:00.0 2295 20 134 02:10.7
10:00.0 2295 20 137 02:10.7
10:00.0 2366 22 142 02:06.7
01:00:00 13804 19 132 02:10.3
CD - 1k
Just what the doctor ordered today - managed to keep an OCD stroke on the 20spm segments!!! :D
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Re: what training have free spirits been doing today?

Post by Mat »

Well done Ian and Spider on two sessions at different ends of the scale and either of which I’d have happily passed over [-X

30 x 20” - Ouch ^O^ ^O^

An hour at R20 :shock: ^O^
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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks Mat - forgot to say well done on your 5k looked pretty consistent with a wee sprint at the end.
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Thu Nov 10, 2022 6:12 pm Thanks Mat - forgot to say well done on your 5k looked pretty consistent with a wee sprint at the end.
Thanks Spider. Struggled to rein back for the first k then settled into the planned pace and negative splitted from there
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Gentle end to the week:

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HR on the blink today, but felt steady enough. Which was just as well, as it was the delightful 1000 rep circuit last night (shuttle runs (150m), press up, squat thrust, burpee, wall sit, shoulder press, squat, lunge, upright row). Time limit of 45 minutes, and made it with about a minute to spare.

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Re: what training have free spirits been doing today?

Post by Grobi »

16k on the water in the singles yesterday as a long steady session for the Pete Plan:

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Are there any heart rate monitors you could recommend? I'm using a Blu Leza heart rate monitor:

https://www.amazon.de/Bluetooth-Pulsgur ... B00BETGTNI

It seems to be eating batteries and even with a fresh battery I often get a weird heart rate reading (something like 230 bpm which is definetely not correct :lol: ).
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Re: what training have free spirits been doing today?

Post by JonT »

Not sure what the training value of this one is, but it makes 30min fly by. 4min and 1min intervals at r20/28 with pace target of 2k+18 and 2k+5. Stolen from one of John’s RowAlong session.

The rest of this week has been boring steady-state stuff so I haven’t posted here.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Hi Grobi,

For what it's worth:

https://amzn.eu/d/1CLEb8r

It generally holds true readings and has lasted quite heavy usage for several years. I've found that readings can be quite heavily influenced by the quality of skin contact - and whether there's enough moisture to allow a decent signal. Could be that which is making your readings rather high at times? - happened to me quite a bit.
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Re: what training have free spirits been doing today?

Post by spidermac »

I feel your pain Grobi I had a spell of lots of trouble with HR straps & sensors - mine seems to chew batteries as well!! Must be nice doing your SS on the water!!
JonT nice consistency there!!
Ian - wish I had yur session today!!!
EM power strokes - 5x4minR90s. Sets 1-4 @170 drag, set 5 @117 drag. Last time 1.55.0/26spm/165HR
Wup - 1k
Time dist spm HR split Prev
04:00.0 1038 23 152 01:55.6 (1.56.1) 2min ea @ 22/24spm
04:00.0 1047 24 157 01:54.6 (1.55.4) 2min @22spm'1 ea :24/26spm
04:00.0 1059 26 160 01:53.3 (1.54.7) 2min@24spm;1min ea @ 26/28spm
04:00.0 1065 27 162 01:52.6 (1.54.2) 1min ea @ 24/26/28/30spm
04:00.0 1063 32 162 01:52.8 (1.54.6) 1min ea @ 28/30/32/34spm
20:00.0 5272 26 158 01:53.8 (1.55.0)
CD - 2k
Bit of a stressful am picking up the wife after her car broke down. Legs not feeling their freshest & this one really tests them . Ran out of excuses so very happy to smash last session out the park a 1.2sec improvement at lower HR.
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Re: what training have free spirits been doing today?

Post by Grobi »

Ian, I wet the belt with water before every use, that shouldn't cause the problem. I'm wondering if my belt has just not enough range (even with a fresh battery) meaning it loses connection when I'm in the end position (belt is connected to my PM5). Anyway, I will have a look at the Wahoo belt, thank you for the link.

Spider, 170 DF is a hell of a drag factor :shock: What is your usual DF? Mine is around 128/130. Hope the car gets fixed soon (and at a reasonable price)!
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Re: what training have free spirits been doing today?

Post by spidermac »

Hi Grobi my normal drag is 115-120 but this is one of a series of sessions from Eric Murray - he reckons a good way to build power specifically for rowing I do these in a rotation - 12x1min on/1off R45s; 7x3minR90s; 5x4minR90sec; 5x5minR2min; have recently added 20x1min on/1off at 20spm & max power Almost all these sessions you do the last set at your normal drag factor & the rest at normal drag+50. Obviously need to be a bit careful with your back & really emphasize good technique but they certainly destroy the legs!!!
Check https://www.youtube.com/channel/UCLTbJO ... TJw/videos for more details/wouts.
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Re: what training have free spirits been doing today?

Post by Mat »

Great session Ian, and got to be a tough one after that circuit -0 well done on getting it done within the time target :twisted:
spidermac wrote: Fri Nov 11, 2022 1:59 pm Bit of a stressful am picking up the wife after her car broke down. Legs not feeling their freshest & this one really tests them . Ran out of excuses so very happy to smash last session out the park a 1.2sec improvement at lower HR.
Sounds as if you had a bank of excuses ready to go and then you didn't even need them - great session =D>

Nice session Jon, and as you say - a good way to see the 30' go by 8)

Nice OTW session Peter :fsbgrin:
I have just changed my HR monitor for the same reason you did - it was just eating batteries. For the last year I've been using the Wahoo one Ian recommended and its been great until the last few weeks when I've never really known whether it would work or not and keep having to change batteries or at least take it out and put it back in again. Sooo... I've gone back to a Garmin Dual HRM (link below). I used one of these for years when running daily in all weathers - just put it on every morning and headed out, with the battery rarely needing changing. Only reason I got the Wahoo monitor was that I needed a Bluetooth one for the Wattbike and my original Garmin wasn't Bluetooth.

So I've now gone back to a new Garmin one and it's early days but working well. But, I do know many who use the Wahoo one daily with no issues at all :fsgrin:

https://www.wiggle.co.uk/garmin-hrm-dua ... lsrc=aw.ds
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Re: what training have free spirits been doing today?

Post by Grobi »

Thanks Mat for the link to the Garmin belt. I had been looking at this one too as it is one of the two C2 recommends.

Hard distance today as part of the Pete Plan. To kill two birds with a stone I opted for a second go at the IRL 6344m. Aim was simple: beat last time‘s effort (24:48.8 / 1:57.3). Plan was to start (just) below 1:58 pace, hang on to that until halftime and then start working on beating 1:57.3 pace (aka pull like a dog). This is how it went:

D75437CE-5E71-4476-9236-4F980147FEAF.jpeg
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It all went pretty much to plan and I‘m especially happy that there were no h/d demons to be seen in the last 1k (and with an improvement by 11.7 seconds) :D
Looking at the table one might think the h/r belt worked fine, but the graph is telling a different story (mins. 17 - 20):


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I think the days of my current h/r belt are over... :D
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Re: what training have free spirits been doing today?

Post by Mat »

Lovely bit of negative splitting there Peter =D> =D>

CTC for me this morning… over on that thread :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Mat »

Had a rare chance for an early evening session today, so opted for a short race on Zwift :D
F89451B4-5DEC-4113-B6D1-67745E6A48EB.png
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Re: what training have free spirits been doing today?

Post by Mat »

Back to week one of the RA 5k plan and a nice improvement from this session back in September :fsbgrin:
6FEBB8A7-405E-4ACF-B040-81AB3D9AA500.jpeg
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Impressive result Mat - congratulations Image

Next few days are taper/settling before a test on Thursday so some really low CV:

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Re: what training have free spirits been doing today?

Post by Mat »

Nice session Ian - what distance is test? I know you mix it up between plans so not sure what the current focus is

Also - the graphs at the bottom of the screenshot - presumably HR and pace? Are those part of the "paid for" bit of Ergzone? I'm wondering whether its worth it but can't really get a clear idea of what's provided and therefore whether its worth paying for. The HR is the biggest frustration for me on this app - the fact that it won't show an actual but rather just a % or a coloured circle, and I'd like to see the trace without having to use a different app
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Re: what training have free spirits been doing today?

Post by Ian Bee »

I'm goading myself for a 100k. It's the last distance I've never successfully reached.....

Yes - it's the paid for bit (red is HR and green % 2k pace). I'd reached the point where I was using the app so much that I felt a small contribution (even if short term) was worthwhile. As to what I'm gaining from daily use, the graphs are quite helpful in terms of comparison of effort and the rerow option for previous rows helps my pacing honest. But as yet I wouldn't say there's a vast difference in user experience. Might just be my way of using Ergzone though.
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Re: what training have free spirits been doing today?

Post by Mat »

Wow - 100k! Good Luck Ian ^O^

Thanks for the info. I'm in a similar boat in terms of contributing a bit when I start using a product. I used tyo do the same with Strava when running but now I've cancelled that I could use the money for Ergzone :)
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Re: what training have free spirits been doing today?

Post by spidermac »

Mat a 1sec+ improvement - not to be sniffed at well done!. =D> =D>
Ian - 100k test Gulp - the stuff of nightmares for me!! :shock: ^O^ Hope it goes well!!
AM - climbig training
PM - 30minR20 (last time - 2.10.2/133HR/20spm)
Wup - 1k
Time dist HR spm split
06:00.0 1377 20 126 02:10.7
06:00.0 1387 20 129 02:09.7
06:00.0 1390 20 132 02:09.4
06:00.0 1397 20 135 02:08.8
06:00.0 1402 20 137 02:08.3
30:00.0 6951 20 131 02:09.4
CD - 1k
Nice one 0.8sec faster at slightly lower HR than a few weeks ago. Not sure if its the long slower rows or the shorter more intense rows helping but I`ll take it!!! :D
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Re: what training have free spirits been doing today?

Post by JonT »

Some great sessions on here. Love seeing all of the updates.

A completely new session for me today. 3x5x2 mins with steady progression through ratings. I was pleased with the power (for me) in the last set. Knackered by the end though.

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Re: what training have free spirits been doing today?

Post by Mat »

Great job spider - improvement in pace and HR =D> As you say, whatever it is - it’s working :fsbgrin:

Great session Jon - must have been a tough one psychologically with 15 reps to get through, as well as the physical demand =D>

On the bike for the Zwift Racing League this morning and this morning was a Team Time Trial so exhausting work to keep up with the fast members of the team :?

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On another note - got a Strava notification this morning to tell me that I’ve just lost a CR I set 8 years ago while on holiday :lol: :lol: I won’t be going back to challenge that one!!

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