what training have free spirits been doing today?

[Ian Bee]

Very nice improvement Spider

[Davidba]

Gym tonight. 5x500m. Scaled down from usual pete plan session as I've had gaps recently with only 2 sessions last week and no real intensity recently save for that August challenge.

1.35.7 average, 31 spm. Last full session was 1.36.8 a number of weeks ago.

[Ian Bee]

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Was watching a vlog the other day about pacing for longer distances - pick a pace which starts out feeling easy and hope that the cross over point to pain happens late in the session.

^ about 10 minutes from the end

[Davidba]

10k, 1.55.4/22spm
1.57.4 for first 2k then pretty much bang on 1.55.0 dead or slightly below (23spm max). Df 122.

[spidermac]

AM - climbing training.
PM - humid & hot!!! Decided on EM wout - 3x10minR30s at various spm see below.
Wup - 1k
Time dist spm HR split
05:00.0 1149 20 129 02:10.5
05:00.0 1193 22 140 02:05.7
rest 30s
05:00.0 1214 22 148 02:03.5
05:00.0 1239 24 154 02:01.0
rest 30s
03:00.0 697 20 148 02:09.1
03:00.0 725 22 155 02:04.1
03:00.0 744 24 158 02:00.9
01:00.0 256 26 159 01:57.1
30:00.0 7214 22 148 02:04.7
CD - 1k
Very sweaty but good wout for the legs.

[Ian Bee]

Took the plunge on adding a 5k plan into my rotations:

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Not an especially easy first session, and it did indeed edge towards top end by the last rep. Took a peak at the ergzone rankings and saw that a certain Mat Leonard was posting some rather impressive times.

[spidermac]

RHR quite hi so decided against fast intervals & did something longer - 2x20minsR60s
Wup - 2k
Time dist spm HR split
10:00.0 2260 18 133 02:12.7
10:00.0 2307 20 138 02:10.0
Rest 60sec
20:00.0 4662 20 148 02:08.7
40:00.0 9228 19 139 02:10.0
Sweaty & hot even tho supposed to be only 17 degrees!

[Davidba]

Time crunched today so a short late session. 5k, 1.49.8, 25spm. Steady pacing, aiming for a faster than my usual 30min sessions.

[Davidba]

10x1 minutes hard, 3 mins easy
1.32.6 av, 34 spm
Df 110-120

[obirobsan]

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

Nice work - is that an ergdata screenshot?

Yep that’s ErgData!


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[Ian Bee]

Spider - glad it's not just me. It's been a strange week or so for muggy weather , even first thing. Good sessions though.

5k plan continued yesterday with a straight forward easy steady state but today:

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Made quite heavy going of this. My typical problem of being unable to be precise at (for me) high spm raised its head but I got to the end just about on pace target

[JonT]

It turns out that doing 1 hour of UT2 whilst watching the Women's Football World Cup semi-final is impossible. My HR was through the roof. Goodness knows what it would have looked like if we had gone to penalties!

Jon

[Ian Bee]

Wait until Sunday.

[Davidba]

10x500m,1 min rest/easy, 1.41.7, 29spm (pretty much even across all intervals). Not all out by any means but not easy either!
Df c. 110

[spidermac]

Took my meds yesterday which usually means feeling pretty poorly next day but decided to do something - the old standby 30minR20
Wup - 1k
Time Dist spm HR split
06:00.0 1353 20 123 02:13.0
06:00.0 1354 20 127 02:12.9
06:00.0 1353 20 130 02:13.0
06:00.0 1354 20 135 02:12.9
06:00.0 1353 20 136 02:13.0
30:00.0 6764 20 130 02:13.0
CD - 1k
Felt not too bad & HR slightly lower - surprisingly. As others have noted its hard to believe these sessions do any good but I am sure they do!!!

[thornmaster]

Hi, not been on for a while (1 row in last 5 years according to the log card). A combination of kids, 24/7 shift work and injury have led to no regular exercise since around 2014. After seeing Paul Buchanan posting a couple of weeks ago I felt inspired to to get back on. We will see how long it lasts (previous returns have not lasted long) as I struggle with being older and slower than I once was.

2x2500m 3r
9:59.9 2500 1:59.9 19
9:59.5 2500 1:59.9 18

[Ian Bee]

They definitely have a huge impact Spider - well done

Back to 10k sessions:

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Me from November found this tough, so I'm happy to see improvement across the metrics.

[spidermac]

Nice increase in pace Ian.
Training been a bit all over the place last few weeks - life getting in the way so wanted a decent wout with some mileage so decided on Level 4 wout-
176/180/184/180/184/188
Wup - 1k
Time dist spm HR split
10:00.0 2277 18 131 02:11.7 - (+13m)
10:00.0 2298 18 148 02:10.5 - (+17m)
10:00.0 2316 19 153 02:09.5 - (+22m)
10:00.0 2310 18 154 02:09.8 - (+29m)
10:00.0 2311 19 155 02:09.8 - (+15m)
10:00.0 2319 19 151 02:09.3 - (+10m)
01:00:00 13828 18 148 02:10.1 - (+106m)
CD 1k
Felt hard but manageable - just what the doc ordered. Last Lvl 4 wout was 2.11.2. SPI also a bit better.

[Ian Bee]

Good improvement Spider

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Got a touch rough towards the end, so pleased to have kept a -ve split (even if it wasn't quite on target).

[Claudius]

I'll break my silence. The last 10 weeks have been quite mixed. June was the worst month in terms of sports. 50 hours of overtime at work. Heat. Little sport. July and August so far better. Last Sunday the first "competition" in a long time. Mud and obstacle run. Team name "Who is Achilles?". Really had a lot of fun. Always back on the erg. In the heat I do not get the old kilometers. But it runs...

[spidermac]

Good to see you posting again Claudius
AM - climbing training
PM - just a 30minR20 session as tired from this mornings efforts.
Wup - 1k
Time Dist spm HR split
06:00.0 1354 20 123 02:12.9
06:00.0 1354 20 129 02:12.9
06:00.0 1354 20 132 02:12.9
06:00.0 1353 20 133 02:13.0
06:00.0 1354 20 136 02:12.9
30:00.0 6765 20 130 02:13.0
CD - 1k
ALmost a carbon copy of last session!

[Claudius]

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Good consistency, spider, stable HeartRate !
In the afternoon I first went to the outdoor pool with the kids. One boy has made the sea horse . I swam 600m, better than nothing. In the evening on the machine.
A just row progression from coco blue into red climbing
started the row easy, didn't know what awaits me, like Tommy and Annika, they don't know what adventure is next. Then heading to climb portal. First easy. Then I said to myself, mmh feeling fit, this Z2 is nice...but...and if this is not an intention, like James Hetfield screaming out:"give me fuel, give me fire, gimme that which I desire" I stopped rowing, switched the avatars buffalo bike to the most fastest climbing bike, changed bias from mortal 10% to immortal 50%. Turned off WiFi. "Yeah, Turn on, I see red, Adrenaline crash and crack my head Nitro junkie paint me dead AND I see red"

about 13k of just rowing on erg
Hey boys and girls, we are just the pink guy in the middle, we are supposed and allowed to have some fun We are the fun !

We do not like censorship, nonetheless, I will erase the zwift pics in a few days.

[spidermac]

Think I need a translation of your post Claudius!!
am - climbing training
pm - 30min changing spm every 5min.
Wup - 1k
Time dist spm HR split
05:00.0 1125 18 125 02:13.3
05:00.0 1146 20 130 02:10.8
05:00.0 1174 22 138 02:07.7
05:00.0 1136 18 139 02:12.0
05:00.0 1177 20 147 02:07.4
05:00.0 1211 22 153 02:03.8
30:00.0 6968 20 138 02:09.1
CD - 1k
Thought about doing an hour but 30mins was enuff.

[Claudius]

Also a bit harder on the last splits, Spider- a touch of negative split.
Translation: Lets all have fun. We are the big boss in the middle. We are TheOne who have fun ! I didnt make this meme, found it on FB. It is a good one. Love it. Despite that I Neither watched Oppenheimer nor Barbie.

[JonT]

A combination of meters for the Dog Days challenge and more training at Threshold today.

5x3k with each session split 1500/1000/500m at increasing ratings. All capped at 85% HR max until the last set.

Tiring but enjoyable and the changes keep you focussed.




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