what training have free spirits been doing today?

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Ian Bee
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Go for it Mat Image

Today's warm up intervals were punctuated by squats, calf raises and shrugs.
Then:
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I'd set out to hit low 59s as a target and, while it wasn't easy, I'm happy with a high 58 average.

To muse out loud, I seem to be getting a good deal more out of my HM week (and being closer to 71kg than 74kg) than I expected.

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Re: what training have free spirits been doing today?

Post by Mat »

Tough session Ian - well executed :twisted:

So... I've ordered the PM5 but figured that I needn't wait for the toys to arrive before putting the work in (the Ergzone app and HRM don't talk to the PM4) so started with the RA 5k plan and W1S1 presented me with a 6 x 4'r2' session.

I'd estimated my 5k/2k paces (and probably used what performance I felt I should be rather than where I currently am), and so wasn't sure how the recommended pace would work out. It looked okay (1:49.5), but after the first 2, another 4 felt like a stretch. I should have had faith as I managed the full session, and even somehow hit a negative split throughout. Really happy with that as a starter :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice work Mat - and with some SR in reserve for next time 😈
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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Ian - I did look at the video intro ahead of the session, and while the written "instructions" specify SR28, for this one John suggested usual 5k rate. My usual rate for a 5K would probably start at 25 and ramp up to 26 (poss 27 in the last 500m) so there's not as much headroom as it may suggest (and certainly no more free pace!!)
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Re: what training have free spirits been doing today?

Post by spidermac »

Great training Ian & Mat also thanks for the comments on the last session. Mat using drag factor to train power on the erg not my idea - got from Eric murrays site, also I see paulG uses an interstellar drag factor!!! Well done on commiting to a plan!! Ian not surprised a week of HM`s results in weight loss!!!
Paul I dread to think what you view as a low drag factor!!! :shock:
Something a bit longer for me - 10x1500mR60s rate capped at 24. Last did this 1month ago - 2.08.4/143HR/23spm
Wup - 1k
Time dist spm HR split
06:27.9 1500 24 133 02:09.3
06:27.2 1500 24 138 02:09.0
06:26.4 1500 24 140 02:08.8
06:25.5 1500 24 142 02:08.5
06:24.7 1500 24 143 02:08.2
06:23.6 1500 24 144 02:07.8
06:22.2 1500 24 146 02:07.4
06:21.3 1500 24 146 02:07.1
06:20.1 1500 24 147 02:06.7
06:05.7 1500 24 156 02:01.9 - gave it some beans!
01:03:44 15000 24 143 02:07.4
CD - 1k
A second faster on the split & average HR the same - happy with that. :D
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Re: what training have free spirits been doing today?

Post by Draggon »

Ian Bee wrote: Thu Sep 08, 2022 10:07 amToday's warm up intervals were punctuated by squats, calf raises and shrugs.
Dude, you make me tired with all that you do!! :D
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Re: what training have free spirits been doing today?

Post by Draggon »

Just under 35 miles on the mountain bike today. Set a few segment PR's and tackled a black diamond trail I've been avoiding for the last two seasons. I should have kept avoiding it! :D
Really feeling it tonight, so will likely be another lazy day tomorrow! :)
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Draggon wrote:
Ian Bee wrote: Thu Sep 08, 2022 10:07 amToday's warm up intervals were punctuated by squats, calf raises and shrugs.
Dude, you make me tired with all that you do!! :D
Says he who then cycled for 35 miles ImageImageImage

Warm up intervals with oblique crunches, military press and bench rows (for ref these are 2 minutes paddle then sets of 10, thrice through so not too taxing....).

Main event:
Image
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SR a little scatter gun this morning so I'm reserving complete judgement about actual pace/power improvement. But, promising.

Next week is the 500m sessions where I predict clown car levels of wheels falling off.

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Re: what training have free spirits been doing today?

Post by spidermac »

Steady away Ian. Bit of a mixed bag for me today;
am- climbing training - good session most stuff up. :D
pm - decided to try a tuff EM sprint wout ( not a good idea!) 3sets of (6x40son/20soff) 4min rest between sets. Long overdue a HD!!! :twisted:
Gory details below!!!!
wup - 3k
Time dist spm HR split
00:40.0 185 33 154 01:48.1
00:40.0 186 33 160 01:47.5
00:40.0 187 33 162 01:46.9
00:40.0 187 33 163 01:46.9
00:40.0 188 33 163 01:46.3
00:40.0 189 33 166 01:45.8
Rest 4mins
00:40.0 189 33 157 01:45.8
00:40.0 191 33 165 01:44.7
00:40.0 192 35 167 01:44.1 = oops -ve split getting ridiculous!! Wheels comming off big time!! :shock:
06:00.0 1784 32 158 01:46.2
CD - 2k
Well a total amateurish effort - pacing was a joke, I realised was only 1/2 way thro the wout & never going to finnish. EM says this should be 2-4sec faster than 2k pace which for me at the moment is optimistically 1.52 so I should have been aiming for 1.48 average!!! Definitely over that red line this time - but finding the limits means will sometimes fail - this was one of those times. :lol: Will try this again soon with more sensible pacing, and after a rest day. Not done many of these type of wouts recently & really need to work on my lactate tolerance & sustaining higher spm.
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Re: what training have free spirits been doing today?

Post by paulgould »

Good training going on^O^

Quiet few days for me :

Thurs - swim 1500m

Fri : Swim 1500m
Row - 5000m - df 350 - spm 18.6

spidermac wrote: Thu Sep 08, 2022 1:07 pm
Paul I dread to think what you view as a low drag factor!!! :shock:
I view 90 as a low drag factor, I just never use it(I doubt I would manage sub-3:00 pace on that setting) :lol:

When I am doing a short, harder row like a CTC I generally lower the DF to around 200, and training an hour and beyond I lower the DF to 300.
Back in the day when I set all my PBs I did them on DF 215-230.

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Thu Sep 08, 2022 1:07 pm A second faster on the split & average HR the same - happy with that. :D
Another good long session well executed 8)
That 40s session looked horrible :shock: Still, brave effort and I'm sure you'll take away some good learning :twisted:

Ian - that 30' minute session sounds very interesting with all the SR changes throughout - nice job :fsbgrin:
Draggon wrote: Fri Sep 09, 2022 1:56 am Just under 35 miles on the mountain bike today. Set a few segment PR's and tackled a black diamond trail I've been avoiding for the last two seasons. I should have kept avoiding it!
Very nice 8)

Good mix from Paul too :fsbgrin:
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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks Mat - a much better session today ( on PP thread) & yes definitely learned something!! - not as fit as my ego would like to be!!! :lol: :lol:
Paul - each to their own but I doubt i could move the handle at drf300!!!. :shock: Todays drag factor was 115!
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Re: what training have free spirits been doing today?

Post by Mat »

Yesterday I'd planned to attack the 4' session for the IRL to get the blood pumping, and then follow it with my usual 30' circuit session

After a bike warm up I settled in for the 4' and proved to myself how little of this kind of stuff I've been doing in recent years :lol: Higher rating than usual and a bit of effort and I saw myself pulling 1:36 pace... no chance of keeping that up so I tried to settle down a bit but struggle to adjust rhythm in the middle of something like this. I ended up baling out after around 2'. The tried again... and lasted about 1'30". After that I got on with the circuits :lol:

The PM5 arrived so I set it up yesterday and hit session 2 of the RA plan this morning: 4 x 10' r90" with SR alternating between 18 and 20. Nice sweaty session. Not sure why the HR didn't show - I connected it with the PM but then it didn't appear. Just teething problems as I get used to the new PM I'm sure (apologies for the HUGE screenshot!!

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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Sat Sep 10, 2022 12:16 pm definitely learned something!! - not as fit as my ego would like to be!!! :lol: :lol:
Now there’s a lesson we’ve all had to learn at some point
:lol:

Tough cycle on the Wattbike this morning - a recce of the “Climbers Gambit” course ahead of the new Zwift Racing League starting this week… as the name suggests there was far too much climbing for my liking!! :shock:

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Re: what training have free spirits been doing today?

Post by spidermac »

Not sure what your weight is Mat but going by your signature 90KG+ isn`t really a climbers phsyique! - on the bike or on the rock so well done on persevering!!
A steady session for me today - feeling a bit tired, rest day tommorow.
AM - climbing training.
PM - 3x15minR30s at 18/20/22spm
wup - 1k
Time Dist spm HR split
15:00.0 3317 18 128 02:15.6
15:00.0 3388 20 136 02:12.8
15:00.0 3471 22 143 02:09.6
45:00.0 10176 20 135 02:12.6
CD - 1k
Happy enuff & HR didn`t get out of control.
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Re: what training have free spirits been doing today?

Post by paulgould »

Easy-ish weekend for me :

Sat:
Row - 5000m - 22:57.2 - DF 345 - spm 19.0
Row - CTC - 4105m - df 205 - spm 28.0
Swim - 2000m

Sun:
Swim - 2300m
Walk - 8 km
Row - 5000m - DF 355 - spm 19.4
Row - IRL 4 min - 1004m - DF 240 - spm 27.5

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300m - 47.7
30r20 - 7754m
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Re: what training have free spirits been doing today?

Post by obirobsan »

Saturday - rest day, Sunday - WOD (for 8k including “rest” cycles where I just continued at about the same pace. Thought about trying an IRL overlap on the last cycle but instead just easied it at around a 1:54 pace.


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Re: what training have free spirits been doing today?

Post by Mat »

:fsbgrin: :
spidermac wrote: Sun Sep 11, 2022 2:57 pm Not sure what your weight is Mat but going by your signature 90KG+ isn`t really a climbers phsyique! - on the bike or on the rock
You’re absolutely right! And of course Zwift has some fairly complex algorithms that ensure that a riders pays for every extra kilo they have to haul up any climb!!

Nice session, and just 30” rest between 15’ sessions doesn’t give much in the way of recovery time!

Sounds like a good, steady weekend for Paul and Rob.

Tough one this morning with today’s RA session - 12x2’r1’ at or below 5k pace:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice weekend updates Image, and what a hideous way to start the week Mat 🫣

Stock warm up intervals (bent over row, bicep curls and overhead chest).

Then: W3S1 of the 500m plan - 3 rounds of 8x 20r10, 3min rest between the rounds. Pacing is as near my current 500m pace as I can hold, rate is 30 +/-.....
Image

Felt nasty, but happy to not falter in the second or third round which has been my norm. Happier with the SPM at 30 Vs the 35 I'd experimented with previously.

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Re: what training have free spirits been doing today?

Post by Claudius »

Great training! I really admire your swims, Paul. I'm just starting swim training this year.... and a snail is a Ferrari compared to me. Mat about Climbers Gambit: It's a route that was introduced last year along with the "Legends and Lava" route for the baseline and finishline rides of ZA '21 The purpose was to measure various physiological parameters. Somehow some or many riders screwed it up - and treated it like a race..."my coach" said we will do it right- and it will hurt ;-) More on that here https://zwiftinsider.com/route/legends-and-lava/. Speaking of Zwift, I had a nice BikeErg session this morning with another badge grabbed twice! 40k on Zwift,32937m on BikeErg, avg HR126, some intervals included.
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Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Mon Sep 12, 2022 9:11 am Nice weekend updates Image, and what a hideous way to start the week Mat 🫣
I thought that myself until I saw your session :shock: Ouch - bet that stung a bit. Great consistency 8)
Claudius wrote: Mon Sep 12, 2022 12:27 pm The purpose was to measure various physiological parameters. Somehow some or many riders screwed it up - and treated it like a race.
You're right Claudius, but unfortunately it is a race tomorrow - the first race of the new Zwift Racing League series is on the Climbers Gambit course :? I believe its for exactly the reason that you identify - the specifics of the course will weed out any sandbaggers who have entered a lower category so they'll be thrown out before the rest of the season :twisted:

Well done on the badges and the good long session. I hope you're healing well and not in too much pain
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Looking forward to the race update Mat ImageImage

Normal warm-up intervals (deadlift, forward lateral raise and bench fly).

Then: 500m plan, W3S2 - 3 rounds of 20mins, plus a power stroke every minute. 1:30 rest.

Image

Or at least it should have been, but I clearly didn't follow the instructions for the first two rounds (🫣🫣🫣🫣) but I'll take the lower HR and improved pace.

D'oh.....

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Re: what training have free spirits been doing today?

Post by Mat »

Nicely controlled and executed session Ian 8)

Tough race this morning 😳
I’d expected to be at the back as I’m racing up a category, but my connection dropped out after 20’ (just as I’d reeled in the last but one rider 😆) and it took 4 mins to establish a connection at which point I was now 4’ off the back of the race.
I plodded on for finishing points and at least managed a PB on the sprint and the Epic KOM so I’ll take that :fsbgrin:
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Re: what training have free spirits been doing today?

Post by spidermac »

Well done Mat you seem more prepared to enter the pain cave on the bike! =D>
Ian bit of a senior moment? 4x10min = 3x20mins!! :lol:
AM - Climbing training.
PM - For me today decided I would try the EM session I failed on last week but go off a bit easier 3 sets ( 6x40son/20s off) R4min20s between sets.
EM reckons you should be able to hold 2k pace - 2 to 4 splits! :shock: SO for me presently probably 1.48-1.50.
Wup - 3k
Time Dist spm HR SPlit
00:40.0 186 33 153 01:47.5
00:40.0 186 33 160 01:47.5
00:40.0 187 33 162 01:46.9
00:40.0 187 33 162 01:46.9
00:40.0 188 35 163 01:46.3
00:40.0 188 33 163 01:46.3
rest 4.20 Set AV - 01:46.9
00:40.0 186 33 152 01:47.5
00:40.0 187 33 163 01:46.9
00:40.0 188 35 165 01:46.3 - HD`s appearing. :twisted:
00:40.0 188 33 165 01:46.3
00:40.0 188 35 166 01:46.3
00:40.0 189 36 165 01:45.8
rest 4.20 Set AV - 01:46.5
00:40.0 185 32 149 01:48.1
00:40.0 185 33 159 01:48.1
00:40.0 186 33 162 01:47.5
00:40.0 186 35 164 01:47.5
00:40.0 186 35 165 01:47.5
00:40.0 189 36 165 01:45.8
Set AV - 01:47.4
12:30.0 3452 33 159 01:46.9
Man that was sore!! Never has 40s seemed so long & 20s so short. :lol: Felt the HD`s creep up again 1/2 way thro 2nd set but managed to push thro!! :D Knew the last set would be slower but was determined to finnish regardless of the split. Happy enuf with the last set average kept it under 1.48. Won`t be in hurry to do this again!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Ha! Not enough coffee!!!

Kudos for that session 👍👍👍💪💪💪💪
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