what training have free spirits been doing today?

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Mat
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Re: what training have free spirits been doing today?

Post by Mat »

A low rate 4 x 10’ this morning.
Paid my dues to get the pretty graphs and also found that if I deleted Max HR from the settings, I’d just get actual HR on the summary, so good stuff all round :fsbgrin:

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Re: what training have free spirits been doing today?

Post by Grobi »

Another 16k in the singles yesterday as a long steady session for the Pete Plan (three loops of 5.3k each). I can't remember rowing otw in the middle of November for years, the warm weather is nice and worrying alike.

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Re: what training have free spirits been doing today?

Post by Carole S »

Peter that must be so lovely to be on the water in the fresh air instead of in a freezing cold bedroom on the infernal machine where I am lol
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Re: what training have free spirits been doing today?

Post by Claudius »

Peter: great, really nice OTW units! I miss that real rowing, for all my love of indoor sports, with OTW you have that magical connection to the water.

Ian: excellent rowing sessions, also saw at least one Ronestad (Tabata) session, let's see when I do something like that again!

Mat: those 4x 10min are interesting, maybe just the thing for me to get used to higher intensities again, the border between Vo2max and FTP interval, depending on the individual.

Spider: Yes I also see a very nice development regarding HR and fitness, keep it up !

Jon: I am fascinated by these circles again, especially the red ones ;-)

Found my way to slightly longer sessions. Bone fracture is barely noticeable now - that was different a month ago. Did a lot of training during prehospital care duty - and stayed low with intensity also because of it. Z2-3.
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Re: what training have free spirits been doing today?

Post by Mat »

Grobi wrote: Wed Nov 16, 2022 9:03 am Another 16k in the singles yesterday as a long steady session for the Pete Plan (three loops of 5.3k each). I can't remember rowing otw in the middle of November for years, the warm weather is nice and worrying alike.
Sounds idyllic Peter :D
Claudius wrote: Thu Nov 17, 2022 10:17 am Bone fracture is barely noticeable now
That's really encouraging Claudius - sounds as if you're just getting ready to build that intensity now :twisted:

Another Team Time Trial for me on the bike this morning. I seem to have managed to get roped into a TTT team which now means 2 races per week. I'm always close to the edge in these Zwift races, and the legs were certainly struggling towards the end of this one :shock: I think a weights session is called for tomorrow before I jump back on the erg on Saturday :fsbgrin:

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Re: what training have free spirits been doing today?

Post by Ian Bee »

It's really good to see lots of sessions here - really motivational stuff all round.

Well, I finished:
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Didn't hit a wall this time through, but my right hand has been through it hence the tailing off after 60k.

Happy to now have ranked all the distances and will never, ever do this again.

At least not solo....

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Re: what training have free spirits been doing today?

Post by Tako »

Congratulations Ian!!!
Impressive and insane
Remember to claim your 100.000m pin from Concept2!
Now remember the rest days to avoid injury.
\:D/ 🏴‍☠️🇳🇱🇩🇪🇩🇰🇳🇴🇪🇺
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Re: what training have free spirits been doing today?

Post by JonT »

Well done Ian. I could never imagine putting in such an amazing effort.


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Re: what training have free spirits been doing today?

Post by Grobi »

Unbelievable :shock: Very well done Ian! =D> =D> =D> That row pushed you over the 3 million meters mark for the season =D> =D> =D>
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Re: what training have free spirits been doing today?

Post by Carole S »

Absolutely amazing Ian bravo

^O^ ^O^ ^O^ =D> =D> =D>
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Thanks all - I'm certainly taking it easy today and having a smug look at the rankings tables a little too often 🤣🤣🤣
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Re: what training have free spirits been doing today?

Post by Mat »

That’s incredible Ian - huge congratulations ^O^ ^O^ ^O^

I’m sure you grabbed a great big marker pen to tick that one off your list :D
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Re: what training have free spirits been doing today?

Post by stumpy »

100k wow, well impressed matey, can you still walk?
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Re: what training have free spirits been doing today?

Post by Draggon »

Impressive, Ian. Absolutely f'ing bonkers, but impressive... :D
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Re: what training have free spirits been doing today?

Post by Mat »

After Ian’s incredible 100k I’m almost embarrassed to report a fairly lacklustre session this morning!
12x2’ and I couldn’t really face an all-out effort so started at just under 5k pace and offered a gentle negative split throughout (apart from rep 10 when I tried to be a smart arse and cut out the last stroke so the split wasn’t too fast, but then it turns out I hadn’t judged it right #-o )

Still - improvement of in pace of 1.3” on September so can’t all be bad :)

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Re: what training have free spirits been doing today?

Post by Grobi »

:lol: I hear you Mat, I was going to post a steady 30 mins session on Thursday, then saw Ian‘s row and decided against it :lol:

It was time for a hard distance yesterday as part of the Pete Plan, so I opted for another 30 mins session. Goals were

Bronze: 7500m
Silver: 7600m
Gold: 7700m

This is how went:
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Until 5 mins to go I was totally happy rowing along with an estimated finish of 7550m, give or take 10m. Then all of a sudden a little red devil popped up and told me „well, you could probably manage 7600m if you pulled just a little harder“ :twisted: Really? :shock: Ok, let‘s try then. So it was time to open the hurt box and fight that little red devil‘s friends who had gathered around my erg in the meantime, telling me this was stupid and I should just handle down.

Of course I did not :D Really happy with just reaching my silver goal (and a new SB for max heart rate…).

Nothing compared to Ian‘s row but at least five minutes were full on :lol:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

My stubbornness Vs Grobi/Mat power =D> =D>

Anyway, very light intervals and stretching today:

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Nothing special, but reassuringly steady and controlled.

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Re: what training have free spirits been doing today?

Post by spidermac »

Ian MASSIVE congrats a superb row =D> =D> -way beyond my capabilities!! ^O^ Have the rest of the month off!!!! :D
Mat u might not be happy with the result but doing a session is a lot better than missing one! =D>
Grobi - nice 30min good effort judging by the final HR!! =D>
Power strokes for me today - one of the hardest mentally as quite long intervals & handle feels heavy from the get go!!
5x5mins Rest2min at various spm. First 4 sets @ 170 drag Last time - 1.56.9/24spm/159HR
Wup - 2.5k
Time dist spm HR split Prev
05:00.0 1272 21 154 01:57.9 (1.58.5) - 2.5min ea @20/22spm
05:00.0 1280 22 158 01:57.1 (1.57.9) - 2/2/1 @ 20/22/24spm
05:00.0 1297 24 161 01:55.6 (1.56.3) - 2/2/1 @ 22/24/26spm
05:00.0 1311 26 162 01:54.4 (1.55.5) - 2/2/1 @ 24/26/28spm
05:00.0 1294 28 161 01:55.9 (1.56.3) - 2/2/1 @ 26/28/30spm -120drag
25:00.0 6453 24 159 01:56.2 (1/56/9)
CD - 2k
Felt fairly controlled for the first 3 sets then then had to grind a bit but managed to keep -ve split & beat all last times splits.
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Re: what training have free spirits been doing today?

Post by JonT »

I love this session.

3x(5x2min)2:00r
r18/20/18/20
r20/22/20/22/20
r20/22/24/22/20

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Re: what training have free spirits been doing today?

Post by stumpy »

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Steady session tonight
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Re: what training have free spirits been doing today?

Post by JonT »

Lovely session with Head of the Charles winner and Cambridge Blue, Dave Gillard on Zoom Ergos. Lots of chat about technique and then a race visualisation. 50 minutes flew by.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Zoom ergos is going on my Google search list 👍
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Re: what training have free spirits been doing today?

Post by JonT »

Ian Bee wrote:Zoom ergos is going on my Google search list Image
I’d forgotten how good they are Ian. Very talented athletes running a whole variety of sessions. I need to get back into them.


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Re: what training have free spirits been doing today?

Post by Mat »

Wow - this thread has been really busy this weekend :fsbgrin: :fsbgrin:

Nice finish to earn your "silver medal" Peter =D> Lovely controlled recovery Ian 8) Spider - that low rate, high drag session always makes me shudder at the thought of it - nicely executed =D> Two great sessions from Jon =D> and a nice 2 x 10 from Colin =D>

No erging for me this weekend with a fairly exhausting weights session yesterday and then a nice couple of Zwift rides on the Wattbike this morning. Back on the erg tomorrow :twisted:

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Re: what training have free spirits been doing today?

Post by spidermac »

Yes great to see so many posts Mat. Nice SS session JonT.
3x15min R90s for me today, each segment done as a countdown,
AM - climbing training.
PM - Wup - 1k
Time Dist spm HR split
05:00.0 1133 20 121 02:12.3
04:00.0 933 22 130 02:08.6
03:00.0 717 24 137 02:05.5
02:00.0 495 26 144 02:01.2
01:00.0 255 28 148 01:57.6

05:00.0 1144 20 133 02:11.1
04:00.0 948 22 144 02:06.5
03:00.0 733 24 148 02:02.7
02:00.0 501 26 153 01:59.7
01:00.0 258 28 156 01:56.2

05:00.0 1159 20 142 02:09.4
04:00.0 970 22 149 02:03.7
03:00.0 752 24 157 01:59.6
02:00.0 514 27 159 01:56.7
01:00.0 265 28 161 01:53.2
45:00.0 10777 22 145 02:05.2
CD - 1k
Gets interesting at the 26spm mark!!! Good to -ve split all rounds at each spm. Hardish without redlining too much!!! Probably one of those grey zone wouts that everyone says you shouldn`t do!! :lol: :lol:
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