what training have free spirits been doing today?

[Ian Bee]

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I've programmed this slightly differently than the rubric, but the pacing targets at the specified spm are beyond me so it's another one to be content with improvement.

[spidermac]

Good session Ian - 7min reps at 20spm 2k+8 or faster seems a bit of a stretch!!!
AM - climbing training
PM - Lvl4 - 176/180/184 - cut this short to 30mins as suffered a blood sugar crash!!
Wup - 1k
Time dist spm HR split
10:00.0 2278 18 134 02:11.6 - (+14m)
10:00.0 2295 18 149 02:10.7 - (+14m)
10:00.0 2303 18 154 02:10.2 - (+7m)
30:00.0 6875 18 145 02:10.9 - (+35m)
CD - 1k
About all there was in the tank today!!

[Iain]

Ian, well done on the 7-1 min session. I assume that the 7, 3, 5, 1 is a typo or this would be really tough! I agree that the 20SPM targets seem tough, perhaps more relevant to a monster heavy! Well done on the improvement even if the HR's were much higher. Interesting tyhat on the 7-1 your HR was higher on the first then settled down!

Spider, well done on your version of the 7-1. Always tough to know how to respond to an unplanned session break. Look back on song with the L4. David, I have commented on the PP thread.

[Ian Bee]

Spider - as a 30m, nice and controlled

Eagle eyes there Iain - I'll let John know

I've felt a little off colour the last few days, which extended into today, which may have had something to do with HM values being odd.

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There will be no 2k TT

[Davidba]

30 mins steady, 1.55.2, 22 spm
DF 125 or so

[Davidba]

Time crunched tonight so trying to make 30mins more interesting.
30 mins, 1.54.5, 23 spm
Completed workout as 5 mins 2.00, then 3x5 mins c. 1.48/1.49 or so, 1 min easy between.
Remainder of 30 mins at less than average to that point.
Changed my handle u bolt too.

[spidermac]

30minR20 for me today
AM - climbing training
PM 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1353 20 125 02:13.0
06:00.0 1354 20 127 02:12.9
06:00.0 1354 20 131 02:12.9
06:00.0 1354 20 134 02:12.9
06:00.0 1354 20 135 02:12.9
30:00.0 6766 20 130 02:13.0
CD - 1k
HR behaving itself again!

[Davidba]

10k , 2.00/500, 22spm
DF 120
heat made this feel harder than normal.

[spidermac]

I don`t go well in the heat either David.
Level 4 today to get some metres in. 6x10min - 176/180/184/188/176/180.
Wup - 2k
Time dist spm HR split
10:00.0 2266 18 133 02:12.3 - (+2m)
10:00.0 2286 18 150 02:11.2 - (+5m)
10:00.0 2302 19 154 02:10.3 - (+6m)
10:00.0 2311 19 150 02:09.8 - (+2m)
10:00.0 2266 18 147 02:12.3 - (+2m)
10:00.0 2285 18 154 02:11.2 - (+4m)
01:00:00 13713 18 148 02:11.2 - (+21m)
CD - 1k
Closer to target metres this time - very sweaty, happy to get almost 17k in the bank! Oh & done fasted.

[Ian Bee]

Nice result Spider, and David's 10k is noteworthy as ever.

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A little ahead of my ideal HR, but a good Monday workout.

[Ian Bee]

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Some hard one extra metres here. Really on the edge of throwing in the towel on several occasions. Graph included for comedy value only.

[Iain]

Spider, way to go on the Hr L4. Ian, after the 5min seemed to be harder than last time, good improvement on the sprints. I assume that you rowed through the rests as your HR dropped much less than I would expect. That said, I have found that 30/30S it is really hard to get the pace back to target from a (relatively) standing start and never tried 15/15!

[Ian Bee]

I assume that you rowed through the rests as your HR dropped much less than I would expect. That said, I have found that 30/30S it is really hard to get the pace back to target from a (relatively) standing start and never tried 15/15!

That's right Iain. I find I can't hit the start of these sprints from a standing start, so I "coast" through the rests. Bar the 15s which blur a tad.

[Davidba]

30mins, 1.53.9, 24spm. First session using a seat pad. Undecided on it! A few steady rows this week if I can as away Fri to Monday.

[Davidba]

Was supposed to do more base work tonight but started late and thought I'd dip my toe into this. First time trying something as hard as this. 7.53.8 minutes. I'll maybe give it a go again. Definite weakpoint of mine at the min is lactate tolerance. Kept a low drag factor as I was weary of my back.

[Iain]

That's right Iain. I find I can't hit the start of these sprints from a standing start, so I "coast" through the rests. Bar the 15s which blur a tad.

I find that this doesn't remove the problem as it only starts when the handle is being accelerated so you need to engineer it so that you are in the middle of the drive when the time starts. I take one stroke on 3S to go and then slide back leisurely so that I pull after it has past 1S to go.

Nice start David at sub 1:35 if my maths is correct.

[spidermac]

Been slacking a bit tho did go up a munro on tuesday!
3x15minR2min - with each 15min broken down to a countdown & increasing spm - last time - 2.06.4/22spm/150HR/10672m
Wup - 1k
Time Dist spm HR SPlit
05:00.0 1145 20 134 02:11.0
04:00.0 940 22 141 02:07.6
03:00.0 722 24 146 02:04.6
02:00.0 491 26 151 02:02.1
01:00.0 253 28 155 01:58.5
Rest 02:00.0
05:00.0 1158 20 146 02:09.5
04:00.0 949 22 151 02:06.4
03:00.0 732 24 156 02:02.9
02:00.0 498 26 159 02:00.4
01:00.0 255 28 161 01:57.6
Rest 02:00.0
05:00.0 1172 20 153 02:07.9
04:00.0 963 22 157 02:04.6
03:00.0 735 24 158 02:02.4
02:00.0 500 26 161 02:00.0
01:00.0 258 28 162 01:56.2
45:00.0 10769 22 152 02:05.3
CD - 1k
1.1sec improvement had to work hard for it - very sweaty!!

[spidermac]

Intended to do a HM today but about 6k in could feel it wasn`t happening - yesterdays session making itself felt so cut short to 10k.
Wup - 1k
Time Dist spm HR split
08:32.2 2000 24 139 02:08.0
08:31.1 2000 24 145 02:07.7
08:30.3 2000 24 147 02:07.5
08:28.7 2000 23 153 02:07.1
08:25.7 2000 23 154 02:06.4
42:28.0 10000 23 147 02:07.4
CD - 1k
Some metres I suppose but to be honest pretty disappointed with how hard this felt - last HM was only about a few tenths slower than this & double the distance. All part of the rollercoaster of training bad days & good days!!

[spidermac]

AM - climbing training
PM - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1353 20 124 02:13.0
06:00.0 1353 20 128 02:13.0
06:00.0 1354 20 131 02:12.9
06:00.0 1354 20 134 02:12.9
06:00.0 1353 20 136 02:13.0
30:00.0 6765 20 130 02:13.0
CD - 1k
Nothing too exciting similar to last session.

[Ian Bee]

It's the non- exciting sessions which work wonders though

On my cardio week, and scaled back aspirations for today after the first few splits:

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[spidermac]

Amazed at how you just pump these HM`s out Ian at a fast pace as well!!

[obirobsan]

Went to bed the oldest dude in 50-54, woke up a young buck in 55-59… did some cycles of 807 and 1968 to commemorate the day, the best below — looking forward to returning to the 1:4x pace club..




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[Davidba]

30mins, c. 1.52.1/500, 24 spm

[Ian Bee]

Went to bed the oldest dude in 50-54, woke up a young buck

Nice work - is that an ergdata screenshot?

Cardio week continues. An uneventful HM paddle yesterday, but today:

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Not physically tiring, but quite a mental challenge

[spidermac]

Unlike Ian 1xHM per month is about my limit!! So gave it a go today
last time - 1.29.48s/149HR/2.07.7/23spm
Wup - 1k
Time dist spm HR SPlit Prev split/HR
08:35.1 2000 23 135 02:08.7 - (2.09.2/134)
08:32.5 2000 23 141 02:08.1 - (2.08.8/139)
08:30.8 2000 23 145 02:07.7 - (2.08.4/144)
08:28.6 2000 23 151 02:07.1 - (2.08.1/148)
08:26.9 2000 23 151 02:06.7 - (2.07.9/150)
08:25.6 2000 23 153 02:06.4 - (2.07.6/152)
08:24.8 2000 23 153 02:06.2 - (2.07.4/154)
08:23.6 2000 23 154 02:05.9 - (2.07.1/154)
08:22.6 2000 23 156 02:05.6 - (2.06.8/156) - a bit too hard
08:24.7 2000 24 157 02:06.1 - (2.06.8/156) - previous 2k destroyed the -ve splt!
04:30.2 1097 26 156 02:03.1 - (2.05.1/158)
01:29:05 21097 23 150 02:06.6 - (2.07.7/149)
CD - 2k
Getting better 43secs quicker than last time &1.1sec improvement on split for similar HR.