what training have free spirits been doing today?

[spidermac]

Nice wout JonT.
4th day of rowing for me but didn`t want to do a SS wout hummed & hawed ended up doing 6x1kR90s.
Wup - 2k
Time dist spm HR split
03:59.8 1000 27 143 01:59.9
03:59.3 1000 26 149 01:59.6
03:58.4 1000 26 152 01:59.2
03:57.5 1000 26 155 01:58.7
03:54.9 1000 27 159 01:57.4
03:51.3 1000 29 161 01:55.6
23:41.2 6000 26 153 01:58.4
CD - 2k
Happy with that - thought about doing 10 rounds but too big a drop in pace on R5 so decided to give it some beans in last round instead.

[obirobsan]

A not very creative dog days.. I’m happy that the last day was my best time. The 2:30ish pace ones are on a public rower that kind of sucks - I think it needs a baffle cleaning or something because damper 10 feels like damper 3 on my usual one.




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[Ian Bee]

I'll be re-reading Claudius's post a couple more times yet. Unless we all need to do more beach?

Good sessions everyone - slogged through the last week of dog days with the aid of some 10k training then back to 2k for this week. Simple power stroke session yesterday, then for today:

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My heart rate monitor is clearly feeling under the weather - anyone had experience of Garmin chest straps under reading to this extent (I'd like to believe I'm that fit, but not that deluded).

Felt quite steady - very much approaching top tier but not impossible to better my last attempt. Didn't aim for the predicted pace as felt a little "post BH". Was more like +6, but happy.

[spidermac]

I do 5 x750R3.30 on the PP so well done on doing 10 with less rest Ian!!
am - climbing training
pm - latest EM wout - 4x8minR60s - 2 sets at 20spm & 2 sets at 22spm. Try to increase pace every 2mins during the pieces.
Wup - 1k
Time dist spm HR split
02:00.0 452 20 133 02:12.7
02:00.0 458 20 135 02:11.0
02:00.0 466 20 140 02:08.7
02:00.0 469 20 0 02:07.9

02:00.0 455 20 137 02:11.8
02:00.0 463 21 143 02:09.5
02:00.0 470 21 146 02:07.6
02:00.0 480 21 149 02:05.0

02:00.0 470 22 145 02:07.6
02:00.0 478 22 149 02:05.5
02:00.0 485 23 152 02:03.7
02:00.0 493 22 155 02:01.7

02:00.0 471 22 148 02:07.3
02:00.0 481 22 154 02:04.7
02:00.0 489 22 156 02:02.6
02:00.0 501 23 158 01:59.7
32:00.0 7576 21 144 02:07.1
CD - 1k
First 2 sets not too bad but last 2mins of sets 3 & 4 were hard. Managed to increase pace each set.

[Ian Bee]

That's a nasty session Spider - nice finish

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Very similar feeling to earlier in the week! Not 2k pace overall, but a healthy bump from last time.

[spidermac]

Nice one Ian - turning into a sprinter!!
Lvl 4 for me today - 2x 180/184/188.
Wup - 1k
Time dist spm HR split
10:00.0 2291 18 142 02:10.9 - (+10m)
10:00.0 2310 18 151 02:09.8 - (+14m)
10:00.0 2321 19 148 02:09.2 - (+12m)
10:00.0 2296 18 154 02:10.6 - (+15m)
10:00.0 2302 19 155 02:10.3 - (+6m)
10:00.0 2310 19 149 02:09.8 - (+1m)
01:00:00 13825 18 149 02:10.1 - (+58m)
CD - 1k
Felt harder than last time tho only one interval with more strokes. Closer to target metres. Struggled a bit in last 2x10min
segments. Last time was after a rest day & could feel yesterdays wout in the legs.

[stumpy]

So glad your having fun Claudius or Clavdivs, a great tv series from the past which is being reshown in the UK presently. Really trying to up my erging and run training lately as I'm seeing marked improvement unlike my bike training.Today for me
6x3 min 2r target around 2:18

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Spider good to see some Wolverine workouts they played a large part of my Erging a few years back keep em going matey.

[Ian Bee]

Sprinter? Seems unlikely

Anyway, this week is back to 500m sessions

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Given the heat (!), it's going to be a bit on the rough side. Maybe new batteries for the HR monitor, but quite a steady start.

[Claudius]

oh yes, see a lot of interval sessions. Good work !
I suffered once more an infection desease: Bronchitis, cautious comeback ! I wanted finally have at least one entry for the Grid: This it is: 5k at or around LT1, higher stroke rate, keeping HR low.

[spidermac]

Managed to injure my lower back so had a 10day layoff. Back still tender but wanted to try it out so time for 30minR20 .
Wup - 1k
Time Dist spm HR split
06:00.0 1290 20 135 02:19.5
06:00.0 1293 19 138 02:19.2
06:00.0 1295 19 145 02:18.9
06:00.0 1297 19 148 02:18.7
06:00.0 1302 20 146 02:18.2
30:00.0 6474 19 142 02:19.0
CD - 1k
Well that was disheartening!! Almost no back swing as couldn`t really lean forward at the catch & HR sky hi for this pace! Will try to do some more rowing next week but nothing too hard. Saw avideo on training tall which said having the footrests too hi can lead to rounding of the lower back at the catch & better to have them as low as poss. I have had 3 holes showing on the footrests so will try going down to 1 - just have to avoid overcompressing!

[Davidba]

Still plugging away. 30mins, 1.54.5, 23spm.

[JonT]

So close!


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[JonT]

Nice RowAlong session today. 6x4min r26 1:30r. Row the first 5 at or below threshold (85% HR) and then push the power in the last while keeping the rating steady.


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[Claudius]

Most of us still enjoying Summer ? It is about time to come back. Still not at its full lvl. Hope the meters and the intensity is coming on all cylinders...so zooon. 2 attempts for the grid are in the house. It is still far far away from pb. But I am happy with the results. It is what it is.

[Claudius]

I had a go for the last missing spot in the GRID competition. I expressed my opinion on Strava that the best "numbers" distance for an indoor rower might probably be the 10k. So I decided to go for the 10k. Everything was going according to plan. I knew I was way off my best time from 18 months ago. So this is a result I can definitely live with.

[Mat]

It's been a while...

Good to see you've not bee slacking in my absence and great to see Claudius on his way back too after what I hope was a great summer of running and riding

It's been a bit of an odd summer for me in terms of training... it feels as if I've kept training most days, but the intensity (and subsequent fitness) has gradually ebbed away

So, back with a bank in September which saw the Zwift Racing League help me identify how much fitness I'd lost on the bike, and John Steventon's excellent Grid show me how much my rowing performance has dropped by!

But now it's October, so I'll begin the Rowalong 5k plan again with 3-4 sessions per week and one firm resolution: to complete every session
On top of that, 2-3 cycling sessions on the Wattbike, and at least 2 strength sessions each week (yes some days will be more than one)

Yesterday was a recce for this week's ZRL race, so today I was on the erg for an always-tougher-than-expected 6 x 4' session. Almost gave up on the 4th, but figured the first day was no time to fail!!

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And before summer end I’ll leave you with an image of the one time I managed to get up in the mountains this year:

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[Ian Bee]

Thanks to you both for the nudge to interact!!!

Really good sessions Claudius, and I'm pretty sure your perception of dropped performance is still significantly above most Matt.

I was away for a week and seeing how I could get to grips with the 5k RA plan for a while (not well as it turns out).

Today:

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Traditional issue of rating limiting how straight forward this felt - 24 spm against a target of 1:52 just won't go.

[Claudius]

Very nice sports activities! Ian I think you are making good progress! Where is this Mat ? Scottish Highlands? Northern Wales? Nice bike. Cube comes from where I live now. Danny Hart rides for Cube. My favorite athlete ? MTB Downhill is so much fun ! Fascinating how fast the pros are ?! Could we start a new topic in the Sanctuary now: Who is your favorite athlete ? The ball is in your court. Today first 22k indoor rower ToW action, then again 200m sprint, in the evening a mini trial run at home and then in the sauna !

[Ian Bee]

Really solid Claudius

Continuation of the 10k week:

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Not a favourite of mine. Mental games to the fore, with spotting where the pace gets fruity. Tough by the end, but a little.faster than last time on every split.

[Mat]

Really nice 22k Claudius, to start off what sounds like a really busy day's exercise

Ian - that set of 8' looked tough, especially with the challenge of increased while maintaining the same lower rate Well executed 40' session this morning too.. and kudos for maintaining that negative split

The bike ride was in Snowdonia (North Wales) Claudius. I took the bike to try what was one of my favourite running loops - up Moel Eilio and then up and down two other peaks with the whole of Snowdonia laid out in front of you before descending through the Maesgwm Valley and then back up to the starting point.

Yesterday saw a tough ZRL race with far too many climbs for my liking and then it was back on the erg this morning for a 4 x10' alternating R18 and R20

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[Mat]

The dreaded 12x2’ this morning. I wasn’t looking forward to it, and didn’t get distracted by previous performances, but just started at a reasonable pace and did just enough each time to maintain a slight negative split

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HRM had a bit of a wobble towards the end of the penultimate interval! Even went up to 181 in the rest period. Haven’t seen a HR that high in ten years

[Ian Bee]

Really strong row Mat

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Nothing like as nasty as 12x2, but draining towards the end.

Chest strap appears to have given up providing consistent readings so looks like I know what my next good search will be....

[Mat]

Definitely not the easiest of sessions there Ian - nicely executed though

Bit of a grind for me this morning with a 2 x 20' R22, accompanied by the podcast of Saturday's "Fighting Talk" to get me through

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[Claudius]

Interesting intervals! on Wednesday I did a 3h just row Z2 on the static, which became ~43k, Thursday just a cx ride, that was fun, followed by some insignificant maintaining rows, today in the morning an z3-z6 interval row on slides by the laws of a virtual route called eastern eight, that was "quite good", the graph shows some variability!

[Mat]

You’re really packing some hours of training in Claudius

For me, a hard ZRL race on the Wattbike yesterday and then a deceptively tough session this morning. 3x (4/2/4) with the 4’s at R20 and the 2’s at high rate. The second 4’ was hard work in each of the intervals!

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