what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Thu Sep 01, 2022 12:43 pm Today was some leg weight work (I shan't be worrying any heavy lifters amongst the parish) and shrugs as part of my warm up intervals, followed by a main course of a low SR (for me anyway) hour, trying for FM pace.
I'm fairly confident that a stroke rate of 15/16 would be classes as low rate in anyone's book :shock: Nice work to keep that gong for an hour =D>
JonT wrote: Fri Sep 02, 2022 7:20 am obirobsan wrote: ↑Fri Sep 02, 2022 4:41 am
Another 10k in a random "rest day" combination of 10 minute warm up (2027m, 2:28 pace, 24 SPM), followed by a little 4" for the IRL (1130m, 1:46 pace, 29 SPM -- this was actually only 14m short of a new PB, so maybe I shoulda pushed it a little harder. haha.), and then a lax CTC (4007m, 2:00 pace, 27 SPM -- but also rowing 3052m in the rest periods just "for fun").
Yep - that's got "rest day" written all over it
Got to agree with Jon Rob - that's a great "rest day" :shock:

For me this morning saw a 20'R20 warm up followed by my standard weights circuit session ie 3 sets of 9 exercises of 20" on / 40" off with 1' between sets - always a great all-round workout in just 30' :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Rob - I think we're all in agreement on definitions of rest days :fssmile: :fssmile: Image

Mat - quality circuit (may borrow that....).

Simple warm up (intervals with bench rows, oblique weighted crunch and military press) followed by a half hour (with power 10s every 4:30):

Image

... Finishing with cool down intervals (mixed with more obliques and some light bench presses).

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Re: what training have free spirits been doing today?

Post by spidermac »

Great to see all the posts on this thread. Did a PP session today so posted on relevant thread.
Thanks for the comments Claudius & Mat - long inval sessions have always been my achilles heel I prefer to get the pain over with quickly!!!
Claudius I generally just focus on the screen/ how the body feels/my stroke efficiency when doing long rows. Rowing is not my main sport - climbing & ski touring take precedence. I will post a sample of my wouts here later in the week.
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what training have free spirits been doing today?

Post by JonT »

Away on holiday in Devon for a week so walking, running and yoga instead of rowing and weights.

5k walk with the dog this morning and then a 5k run before lunch and another 5k walk to the pub and back this evening. Cheers my luvlies!

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Re: what training have free spirits been doing today?

Post by Draggon »

Did 30 miles on my mountain bike yesterday at my favorite local(ish) destination trail. I started off rather hot and had to back it way down at about the 1/2-way mark. Still ended up with an about average overall mph effort. If anyone's curiosity gets the better of them, you can Follow me on Strava at:
https://www.strava.com/athletes/rp-indy

Today was a total rest-fest as I recovered from yesterday's ride.

Mountain biking is my first love in the warmer months, but with being retired now, I've been able to keep rowing a few meters a week as well... :)
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what training have free spirits been doing today?

Post by JonT »

Looks like a fantastic ride Ron. Mountain biking also used to be my passion, but my son lost interest and I just kept breaking too many bits of my expensive bikes and of myself Image

There is a Strava club for Free Spirits if you want to join it - https://www.strava.com/clubs/freespiritsrowing


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Re: what training have free spirits been doing today?

Post by Mat »

Nice session Ian 8)
Enjoy your break Jon :fsbgrin:
Looks like a great ride Ron :D I'm hoping that next year I'll be able to get a decent mountain bioke to take myself out into Snowdonia - I can no longer run there, but there's nothing to stop me riding (except maybe breaking the bike / myself as Jon suggests!) :D

Wattbike for me this morning, and a very sweaty Zwift race...
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nicely busy on here ImageImage

It's an objective of mine to log a 100k this season (I've tried and failed at 78k previously), so this was a line in the sand on that journey:

Image

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Not that I'm a complete magpie about these things, but I could have put money on there being pins with this distance #-o
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Re: what training have free spirits been doing today?

Post by Claudius »

Thx so much for your posts. Looks like splendid MTB ride, Ron! Great Race Mat, obviously for me only a just row - in the fantasy world a group ride ! Terrefic row Ian- 50k- that are great meters. And yes Jon, enjoy easy or rest days - they also become more in my training, as a result of a change to take things more easy.
Yesterday I wanted to row 9-15k, I was @work, went to our physician room where my erg is located, prepared everything, wanted to start to row...emergency. Fortunately I managed a little 7k after that "emergency". And after work a little trailrun also 7k long. Today shift as emergency physician, hoped it will be quiet- and until now it is. Managed a 22,5k, after that a little lunchtime nap "babies dont sleep this well" just wonderfull, after 4 not so good weeks - until now a great day !
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Re: what training have free spirits been doing today?

Post by spidermac »

Well done to all the bycyclers!!! =D> . Claudius sounds like a very stressful job!! :shock:
MR Bee - speechless 50k done as part of ur normal training - ^O^ ^O^ JonT enjoy the hols.
So as promised a sample of my climbing wouts:
AM session:
Wtd deadhangs on fingerboard
Pinch block
Wtd pullups - 5x5+7.5kg
Ring supports
Rev wrist curls
Front lever practice
Deadlifts 3x5x84kg
PM:
wup - 1k
Time dist spm HR split
06:00.0 1328 20 122 02:15.5
06:00.0 1331 20 125 02:15.2
06:00.0 1332 20 129 02:15.1
06:00.0 1334 20 132 02:14.9
06:00.0 1335 20 135 02:14.8
30:00.0 6657 20 128 02:15.1
CD - 1k
Happy with that HR a bit lower.
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Re: what training have free spirits been doing today?

Post by Mat »

Great to see such a range of training on here :fsbgrin:

Cracking session Ian and great consistency with the splits =D> I can't imagine sitting on an erg for that long (I think I've only done 2 FMs in my life on the erg and no further!) and you want to go twice as far! Good luck with it :fsbgrin:

Claudius - it sounds as if you're incredibly busy, and it must take a lot of determination to ensure that you get your training in when you can - huge respect ^O^ I hope your day stayed great!

Wow Spider - that's great training and clearly very specific to your climbing - it's really interesting to see the exercises you do for that :D Nice 30'R20 too 8)
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Re: what training have free spirits been doing today?

Post by plummy »

Nice 50k Ian. I think I've only done that once as a standalone - back when I was a puppy. It wasn't as bad as I feared and I think I did it at 2:12 pace, 22spm. Never again though...
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Re: what training have free spirits been doing today?

Post by Ian Bee »

plummy wrote: Sat Sep 03, 2022 6:38 pm Nice 50k Ian. I think I've only done that once as a standalone - back when I was a puppy. It wasn't as bad as I feared and I think I did it at 2:12 pace, 22spm. Never again though...
Thanks Dave. My main priority was finishing and having a solid idea of an achievable pace. I lost a couple of minutes to a canine interruption, so low 15s would have been comfortable ish.

No idea where this leaves 100k, and am thinking an actual short break might be needed in the second half.
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Re: what training have free spirits been doing today?

Post by Mat »

Another sweaty Zwift race for me this morning... back to the erg and the weights tomorrow :fsbgrin:
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Re: what training have free spirits been doing today?

Post by spidermac »

An EM "Hi aerobic wout" today. :D 2x20minR5min upping spm by 2 every 5mins. Have done this a few times its a tuffy. :shock:
Wup - 1k
Time Dist spm HR split
05:00.0 1189 22 142 02:06.1
05:00.0 1211 24 150 02:03.8
05:00.0 1231 26 156 02:01.8
05:00.0 1257 28 160 01:59.3
Rest 5min
05:00.0 1199 22 155 02:05.1
05:00.0 1221 24 157 02:02.8
05:00.0 1238 26 161 02:01.1
05:00.0 1261 28 161 01:58.9
40:00.0 9807 25 155 02:02.3
CD - 2k
Probably should have done a longer wup. Pleased to have -ve split each round & 2nd round faster than the first. Was firmly ensconsed on the red line from the first 5min @26spm & never came off it!!! :lol: Rest day tommorow.
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Re: what training have free spirits been doing today?

Post by Mat »

Nice one Spider - good discipline on the gradually increasing stroke rate, and corresponding pace 8)

I'd planned what was one of my staple sessions back in the day - 3 x 12'
The first 2 went well, but I was feeling a little jaded and couldn't face the third. I then felt disappointed in myself and so jumped on the Wattbike to finish the session with 12' on the bike. Not as good as the planned session, but better than baling out completely!!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Some impressive training going onImage

Today was warm-up intervals mixed with bench fly, deadlift and forward lat raises. Main course of:

Image

Image

Felt sluggish when I started, so I'm quite pleased that 1) I finished, 2) it wasn't a traumatic end, sobbing on the floor and 3) average pace was a touch faster than last time through.

Added bonus is that this clearly points towards a low 1:50 pace for the CTC being realistic......

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Re: what training have free spirits been doing today?

Post by spidermac »

Mat everyone who rows long enuff has days like that, chalk up to experience & tomorrow is another day.
Ian looks nice & consisitent. =D>
AM - climbing wout ( see above) - good session.
PM - Power strokes: 5x4minr R90s; first 4 sets @ 170drag & last set @120 drag, upping spm slightly each round.
Wup - 2.5k
Time Dist spm HR split
04:00.0 1033 23 160 01:56.1
04:00.0 1039 24 165 01:55.4
04:00.0 1046 26 167 01:54.7
04:00.0 1050 27 168 01:54.2
04:00.0 1047 31 168 01:54.6
20:00.0 5216 26 165 01:55.0
CD - 2k
Starting HR was pretty hi, sweated loads & HR on last 2 sets pretty near 100% :shock: ( think max is 169/170) so at least I was trying!!! :lol: Legs feeling this mornings deadlifts.
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Re: what training have free spirits been doing today?

Post by Mat »

Very nice session Ian, which as you say bodes well for the CTC

Thanks Spider - I’m baling a little to easily at the moment, but that’s a lack of consistent erging… it should get better 🤞 Nice session from you too, and interesting to see you using the DF as a variable too - I don’t think many of us do this but of course it can completely change a workout

Short but hard Zwift race this morning as I try to build a bit of power. Followed by a circuit session… ouch!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Spider - top effort to finish at that HR Image🦾Image

Mat - virtual bike racing does hold a fascination for me, so thanks for sharing Image. Not sure I would stand a chance of justifying more space lost in the garage.... And another circuit to take notes on Image

Yoga last night (it still surprises me that I can feel wrecked after an apparently easy hour of that). Started today with my stock warm up intervals (bench press, tricep extensions and lateral side raises). Main event of:
Image
Image

Relatively easy going, but less perceived effort and lower HR than last time through for a faster average pace Image. More to come....

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Re: what training have free spirits been doing today?

Post by paulgould »

Nice to see this thread revived and to see so many good sessions posted.

I have been easing my way back after summer(don't enjoy the heat, from a training point of view).
On the rowing side I have reverted to my favoured high DF(340-370) andwas initially rating at around 24 spm to build up fitness.
Last week I switched to a lower spm to build up some more strength and have been trying to do all my sessions at 20 spm or lower.
I've been swimming on average 5 times a week, about 1500m per session.
My fitness and endurance is fairly good and I am comfortable breathing every 3rd stroke, but getting frustrated that I am still so SLOW.
I went to an adult swimming lesson last week and was told(possibly for the first time in my life) that I was very elegant in the water but not putting in any power :lol: :lol:
To that end I have been concentrating on a stronger stroke and am between 1-3 secs quicker over a 25m length.
Not done much longer walking but walking to the pool and around the area is keeping me ticking over.

No fast rowing times to report but steady progress is being made.

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Re: what training have free spirits been doing today?

Post by Claudius »

You all train wonderfully diligently! Yesterday I waded up a Sanberg and in the evening a little group ride on Zwift with Coco...it's always nice when you get a badge twice!
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Re: what training have free spirits been doing today?

Post by Mat »

I think that I may have to have a look at the Rowalong sessions Ian. It's been a long time since I followed a rowing plan (about a decade!), but it's probably about time to move away from the "wake up and pick an old favourite session" programme I've been using recently :lol: I may have a go at their 5k plan (I am not ready to throw myself into a 2k plan!).
Can I just ask where the screenshots of your training session are from - again its been a while since I seriously erged, and I'm a bit behind with the technology!!

Great stuff Paul :fsbgrin: I'm always amazed how much concentration and effort it takes to improve at swimming - the incredible thing of course is that once you've improved technique, you can go faster with less effort! All the best with it

Claudius - great to see you still going strong as you recover from your recent break
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Hi Mat - the screenshots are from Ergzone and Rowalong (former free spirit John Steventon) has uploaded huge numbers of grouped sessions. I'm rotating through his 10k, 2k and 500m plans (then a HM week which I added to ergzone myself).

Quite a powerful app.
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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Ian - I think its time to bite the bullet and upgrade to a PM5! I've had a look at the ergzone app - it does look good and to be able to use the RowAlong training plan and have it set up session on PM as well as record details for review afterwards may help me to keep myself accountable!
:fsbgrin: :fsbgrin:
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