what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Draggon »

Mat wrote: Tue Sep 13, 2022 10:33 amI’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 😆)
Oh no! What a bummer, but nice perseverance after the reconnect!
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Re: what training have free spirits been doing today?

Post by Draggon »

spidermac wrote: Tue Sep 13, 2022 3:25 pm 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
That heart rate! omg.... You're an animal, spider!
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Tue Sep 13, 2022 3:25 pm 3 sets ( 6x40son/20s off) R4min20s between sets.
Got to say - that sounds pretty horrible :evil: Well done for banishing those demons and getting through the workout =D>
Draggon wrote: Tue Sep 13, 2022 7:02 pm Oh no! What a bummer, but nice perseverance after the reconnect!
Thanks - I must admit that whilst HD demons are not relevant on a bike, there were a few "balls to this" demons that showed up :lol:

Felt quite tired this morning but dialled in my 2 x 20' session and was determined to follow up with at least 2 circuits. The 20' sessions were slated to be at R22, but as generally rate relatively low, I felt that I should drop it to R21. This one took a bit more out of me than expected, but I did at least manage the 2 circuits afterwards :fsgrin:


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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks for the comments guys - same as Mat felt tired today so just a steady 30minR20.
Wup - 2k
Time Dist spm HR split
06:00.0 1335 20 121 02:14.8
06:00.0 1340 20 122 02:14.3
06:00.0 1343 20 128 02:14.0
06:00.0 1345 20 129 02:13.8
06:00.0 1350 20 131 02:13.3
30:00.0 6711 20 126 02:14.1
CD 1k
Nice session - worked on staying relaxed - paid off split 1 sec faster than last time & av HR down 2 beats. :D :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice sessions Mat and Spider Image

Nice bit of yoga last night (got to love crow stance.....).

Warm up intervals (bench press, tricep ext, standing fly).

Main session:
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You'll see I'm not trusting myself to type the description Image, but equally with my wonky eyes I'm not clear on whether the images are legible 🫣Image

That said, with the aid of 47 Ronan in the background, there's a solid improvement. I can't really work to the stated target here at my current state of fitness (might have programmed this incorrectly, but apparently 500m pace???), and can't see an earthly way I could achieve it at 20spm even if I was on top form....

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Re: what training have free spirits been doing today?

Post by obirobsan »

Warm up, CTC, cool down…

The 8 intervals was a lot for someone that basically never does rowing intervals - was hard to leave enough gas in the tank with recovery each cycle getting less and less.


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Re: what training have free spirits been doing today?

Post by Mat »

Nice session spider, and really encouraging to see a lower HR with a higher pace 8)
Ian Bee wrote: Wed Sep 14, 2022 1:47 pm I can't really work to the stated target here at my current state of fitness (might have programmed this incorrectly, but apparently 500m pace???), and can't see an earthly way I could achieve it at 20spm even if I was on top form....
That's a really tough session - well done Ian =D> To be honest, I can't see anyone managing what's effectively 20' at 500m pace with a restricted stroke rate :shock: :shock:
obirobsan wrote: Thu Sep 15, 2022 5:36 am The 8 intervals was a lot for someone that basically never does rowing intervals - was hard to leave enough gas in the tank with recovery each cycle getting less and less.
Cracking performance Rob - the splits show just how tough that got towards the end. Excellent effort to hang on in there for a sub 1:45 average =D> =D>

Picked a 25' Wattbike "FTP improver" session this morning. Wasn't sure I'd manage the 6 x 1' intervals at approx 350w, but was pleased to get through them :D
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Re: what training have free spirits been doing today?

Post by Mat »

Interesting session this morning… 3 x (4’/2’/4’ with a rate of 20/28*/20)

It was interesting changing pace and rate mid-interval, especially as the PM seemed to take a while to adjust on the first one.

Good session though :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Rather tasty looking session Mat - feel queezy for you in terms of the last rep.

Slightly rushed warm up because of work commitments today, which didn't bode well for the main event ....
Last day of W3 of the 500m plan: 2min on, 2min off. 500m ish pace, 30spm ish.

Image

I bailed on my last attempt, so compared to some time ago there's a fair difference (to be expected). Fatigue showed in the last few reps, but it's Friday Image

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Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Fri Sep 16, 2022 9:23 am Rather tasty looking session Mat - feel queezy for you in terms of the last rep.
Thanks Ian - haven't quite managed to sort out the Ergzone display to show actual value rather than variability to "target" (as well as actual HR rather than % of an estimated max) - I'll have to have a look properly and figure it out

Yours looks like a real tough one :twisted: Really well executed, and completely understand baling out on the last... still a really solid session 8)
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Re: what training have free spirits been doing today?

Post by spidermac »

Ian looked like a painful end to both your sessions - good effort to finnish, was that session not the CTC for this month?
Mat - good splits but spm a bit low? Hard to alternate between such a wide gap in spm.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

spidermac wrote: Fri Sep 16, 2022 12:32 pm Ian looked like a painful end to both your sessions - good effort to finnish, was that session not the CTC for this month?
Mat - good splits but spm a bit low? Hard to alternate between such a wide gap in spm.
Hadn't spotted that - I won't log this as I had a slight rolling start. At least it gives me a line in the sand - bit fresher and that last rep could give me a little more distance.....
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Re: what training have free spirits been doing today?

Post by obirobsan »

Basic 10k today just “for fun” while I try to psyche up for the PB 4:00. Was happy to negative split the whole way from warmup to finish.
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Fri Sep 16, 2022 12:32 pm Mat - good splits but spm a bit low? Hard to alternate between such a wide gap in spm.
Yes, there’s a lot of low rate stuff in this plan so far which isn’t some thing I generally do too much. A little easier than suggested (the screenshot shows target rate then indicates with arrow how much I was above /below) as my rate on the faster stuff was at my usual 24/25 rather than the 28 suggested (in the videos he advises doing usual 5k rate).

Nice 10k though doing a 10k for “fun” is not something I can see in my horizon :lol:

Cycle session today and joined in a group ride with the “Zwift Academy”
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Re: what training have free spirits been doing today?

Post by spidermac »

A longer session for me today a slightly adapted EM wout - his wout is 2x20minsR60s so I added another 20mins on. :D
Wup - 1k
Time Dist spm HR split
10:00.0 2248 18 123 02:13.4
10:00.0 2297 20 132 02:10.6
Rest 01:00.0
10:00.0 2303 20 134 02:10.2
10:00.0 2339 22 141 02:08.2
Rest 01:00.0
10:00.0 2346 22 142 02:07.8
10:00.0 2379 24 148 02:06.1
01:00:00 13910 21 136 02:09.4
CD - 1k
Happy with that as first 50mins roughly in UT2 zone as was the average. Knew I would never stay in UT2 zone at 24spm!!! :lol:
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Sat Sep 17, 2022 2:22 pm A longer session for me today a slightly adapted EM wout - his wout is 2x20minsR60s so I added another 20mins on. :D
Really nice session 😎

I found this morning’s a little tough: 7x4’ at around 5k pace. Happy to get through it though I did almost HD on the final interval though I managed to recover!
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Re: what training have free spirits been doing today?

Post by paulgould »

Really rubbish week at work and just didn't feel like subjecting myself to the pain of the erg :lol:
Managed to get more swimming in though:

Tue : 1500m
Wed : 2150m
Thu: 1500m
Fri: 3600m ( 1x2000, 1x 1600)
Sat: 2250m
Sun: 2300m

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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 Kevinhorne44 »

Looks like everyone is have fun on this thread Image

I thought I should share a Bike-erg from yesterday.

Keep up the great work folks ImageImageImage

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Re: what training have free spirits been doing today?

Post by paulgould »

Closed the pool early today - did 96 lengths(2400m) as a nod towards the Queen's age when she passed.

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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 spidermac »

Great to see you posting Kevin.
Paul ticking over a lot better than doing zilch!! =D>
One of Erics tuffys today - Countdown 8,7,6...1 Start at 18spm & up the rate 2spm each round, no rest - gulp. :shock:
Wup - 1k
Time Dist spm HR split
08:00.0 1835 18 142 02:10.7
07:00.0 1659 20 150 02:06.5
06:00.0 1465 22 157 02:02.8
05:00.0 1237 24 162 02:01.2
04:00.0 1008 26 165 01:59.0
03:00.0 765 28 165 01:57.6
02:00.0 519 30 166 01:55.6
01:00.0 269 33 166 01:51.5 - missed spm target!! :evil:
36:00.0 8755 22 159 02:03.3
CD - 2k
That just builds & builds - nowhere to hide just gets harder!! Happy to -ve split & see good increase between rounds. :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice sessions all - may try that one Spider Image

Light warm up (intervals with bicep curl, bent over row and overhead chest).

Main session of:
Image

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Gentle start to the week, with a sustainable improvement from the last run through. Useful metres for the Fall challenge too.

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Re: what training have free spirits been doing today?

Post by Mat »

Great biking Kevin :fsbgrin:
All that swimming will certainly keep you ticking over Paul :shock: =D>
Nice session Spider - that looks like a tough one =D>
Solid improvement there Ian =D>

I was away at the weekend moving the kids into uni houses, so nothing yesterday and a Zwift Racing League race this morning...

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Re: what training have free spirits been doing today?

Post by Carole S »

Todays work for us in the Sergeant household consisted of cleaning out the insides of the erg flywheel cover etc etc
At least Pete did the work and I supervised :lol:

It has DOUBLED our machines drag factor
But as its old its max is still only just over 200 unlike Pauls superior 300 plus lol

I will try it out properly tmrw and Pete is encouraged to clock a few metres after a long absence :fsbgrin:
:fsbgrin:
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Re: what training have free spirits been doing today?

Post by paulgould »

Carole S wrote: Tue Sep 20, 2022 6:06 pm

It has DOUBLED our machines drag factor
But as its old its max is still only just over 200 unlike Pauls superior 300 plus lol

I will try it out properly tmrw and Pete is encouraged to clock a few metres after a long absence :fsbgrin:
Just over 200 is fine - I only get df 300+ readings because I have removed the perforated wire mesh - with it on I get a max of 230 on a really cold day( my erg is outside)

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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 Ian Bee »

Hysterically, I draw the line at 140s on mine and lately have found the sweet spot at 130 ish.

Today's warm up intervals were mixed with bench press, side lat and tricep ext.

Main session:
Image
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Quite surprised by this one. I was waiting for the steps to get painful, and they never really did. I fear for my flights of fancy idea of dropping my pace target a few tenths.....

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