what training have free spirits been doing today?

[Ian Bee]

There's some humbling splits from you two.

As for me, working my way through some 2k sessions. Highlight this far was yesterday:

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Felt rough throughout but after some intensive cleaning, the HRM appears to be behaving.

Not at help helpful for the CTC - still can't make the sprints work

[Ian Bee]

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My journey towards completing this at the required pace continues.... Current 2k pace is 1.47.5, so it's getting closer and closer for that vile 4 minute rep hiding in the middle of the session.

[Ian Bee]

Returning to some 500m sessions - perhaps this will help with the CTC?

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[Mat]

Some great sessions there Ian, especially this morning's back-breaking 20" intervals

A tiring weekend including lots of travelling meant no rowing since the middle of last week, and I really didn't feel like this mornings 7 x 4' session
But... rather than bale out I dialled the pace back a bit, and whilst it still felt tough, at least I managed to get through the session

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[Liefcat]

Very inspirational training, Mat

[Mat]

Thanks Erik Hope all well with you

3 x 13’ for me this morning (R18/20/18).
Still feeling like I’m rowing through treacle but there’s another session in the bag

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[Ian Bee]

A delightful looking session Mat, which you are truly welcome to keep

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I'm going to blame a change in DF for my inability to hit any of the targets for this session. Just awful....

As in my excuse

[Mat]

A delightful looking session Mat, which you are truly welcome to keep

Thanks Ian, though don't try and tell me that 20 x 1' is any more pleasant

I've been a bit lax in posting, so there's a couple of sessions to catch up on.

Friday saw a 10 x 2'30" grimace-fest in which I seemed to just about get the pacing right to get through the 10 intervals, even if they were only marginally faster than the 7x4's earlier in the week

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After doing other stuff over the weekend, it was an easy start to the week this morning with a 30' alternating R18/20 and an encouragement "not to push the pace on the bottom tier stuff" with which I happily complied

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[Ian Bee]

Tasty last few reps from the first WO, and nicely controlled for the second - nice training Mat.

Cardio week for me. Didn't feel rested at all, so reasonably happy to have 1) finished and 2) to be not a million miles away from the desired push pace.

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[Ian Bee]

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I'd like to think this is good prep for the next CTC

[Ian Bee]

5k training. Straight forward start to the week:

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Marked as a miss tier session, but it's right on the cusp of being taxing for me at least.

[Claudius]

Nice training, Ian and Mat. "I've been a bit lax in posting, so there's a couple of sessions to catch up on"...ohh yes, I can say this for sure, too. I always want to write some stuff, but then I think, ahh...I can not find the right words...let it go. I did some good training the last 10 days. Actually in the last 6 weeks I neglected running too much, on the other hand cycling is there as it should be. And obviously, the one and only, the indoor training on our "metall mistress" anywhere here I have read this name, is still number one. So today I want to share a good session from last week. There are acutally very good cycling sessions to share, one might look at my strava, this was a good rowing session:

[Ian Bee]

Very impressive as ever Claudius - rating that high for that long

Meanwhile:

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Novel feeling for this session - I'm limited by lack of power so it was not tiring per se but I had very little extra to give by the end.

It curious looking at precious results for this one on ergzone as I'm barely at average pace. I conclude that there are some absolute monsters out there - anything to add Mat?

[Mat]

Apologies for the lack of posts… I’ve been paddling along mixing the rowing with (indoor) cycling and moving some weights around, but have had a bit of a slump recently where everything feels harder than it should! I’ll keep plugging away, and amended todays 30R20 to do a low rate 10k for the CTC

Great sessions from Ian here
It good to see the consistency in your training, and the willingness to keep pushing yourself - keep up the great work
There’s genuinely no need to compare yourself to anyone in the low rate stuff… a big tall chap is always going to be able to out-power someone shorter at low rate (especially one who does most of his training at low rate ). Looks to me like that was a good session for building your power

Claudius - it sounds as if you’re continuing to mix up the training to great effect as usual. Such a high rate for so long is amazing to see n that row. I do recall rating similarly for 2k type races in the past, but not for any length of time

[spidermac]

I am back!!! (I hope) Great to see still lots of action on this post.
Pulled something in my back on my last row at the start of sept badly!!. Spent all sept going to phsios/stretching etc & was struggling to get out of my chair. Never had a back injury that lasted more than a few days before. Went on a 3 week climbing trip to Greece & was icing my back every day & by end of the trip it was a lot better so a cautious start for me today - 30minR20 & see how it goes.
wup - 1k
Time dist spm HR split
06:00.0 1335 20 134 02:14.8
06:00.0 1336 20 140 02:14.7
06:00.0 1339 20 144 02:14.4
06:00.0 1339 20 145 02:14.4
06:00.0 1343 20 146 02:14.0
30:00.0 6689 20 141 02:14.5
CD - 1k
Happy enuff - splits & spm fairly consistent, legs felt it a bit ( no surprise) & HR of course a lot higher.
In my downtime, reading a few rowing sites - I have lowered the foot stretchers as I had them quite hi - seems may have caused me to round my back at the catch & caused/contributed to back problem - time will tell.

[spidermac]

A night on the beer last night so time to burn some cals another 30minR20.
wup - 1k
Time dist spm HR split
06:00.0 1339 20 134 02:14.4
06:00.0 1341 20 139 02:14.2
06:00.0 1342 20 143 02:14.1
06:00.0 1345 20 145 02:13.8
06:00.0 1349 20 148 02:13.4
30:00.0 6712 20 141 02:14.0
CD - 1k
Went better than expected felt quite good - a wee bit faster for similar av HR.

[Ian Bee]

Thought I'd responded here - but glad to see you back Spider and hope the back is holding up/improving.

[Claudius]

Great to have you back, Spider ! Mat, hope you have some fun riding the bike. This said, I said cycling is back, but not the last 10 days, 3x24h shifts in 5 days and a lot of other stuff makes to find time for training again struggling. I wanted to row a FM yesterday, but it was meant to do a 10k TT - on slides, therefore no entry for the ctc, but I will do another one, and I will write some stuff about the 200m. HR monitor sends some irregularies...normally my HR is more smooth, I will try to make it look better by replacing batteries.

[Claudius]

The 5th of November is marked in my brain as a Marathon Day. So, Do or do not. There is no try. I'll come back with some notes. Now family bussiness ! High rating. This one was one slides. Thats high rating as one can see

[Ian Bee]

Slides or not, very impressive Claudius

By comparison, a pedestrian session:

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Nice ready start to the week though no HR comparison for this as it failed last time through.

[Mat]

Great to see you back Spider, and some good sessions as you learn ok after that back and build up the rowing again

Claudius - two great sessions with a 10k and an FM amongst some heavy work commitments

Ian - that’s a very nice start to the week

End of last week saw the 1’ fast 2’ easy session of the 30/30 plan which went well with the fast sessions beginning at 1:42 and gradually increasing in pace

Not much rowing over the weekend or even yesterday so I veered off the plan a little to go for a free rate 30’ this morning. I feel I need to do a little more free rate to build up performance over longer distances, so this was a tentative start

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[spidermac]

Thanks for the welcome guys. Today another lesson on the erg!!!
Tried an increasing countdown 7,6..1 minute starting at 20spm & increasing 2 spm each round.
Wup- 1k
Time dist spm HR split
07:00.0 1568 20 143 02:13.9
06:00.0 1371 22 150 02:11.2
05:00.0 1168 24 156 02:08.4
04:00.0 951 26 159 02:06.1
01:01.1 177 25 160 02:52.5 - blew up on 28spm
23:01.1 5234 22 153 02:11.9
CD - 2k
Bit too ambitious for my 3rd wout back!! May try easier version next week with 1min rests beteen rounds.

[Ian Bee]

Tough session Spider - I'm not comfortable for any length of time at high rates

Very impressive Mat

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Felt good and controlled on this one, and will have to look back at my reaction from January to know if I was slacking. This worked out as 2k +8 pace, which is a little outside the top end pace recommendation (+7), but happy.

[spidermac]

A more sensible wout today - 2x20mins R60s
Wup - 1k

10:00.0 2208 18 139 02:15.8
10:00.0 2248 20 148 02:13.4
Rest 60s
10:00.0 2275 20 152 02:11.8
10:00.0 2302 22 153 02:10.3
40:00.0 9031 20 148 02:12.8
CD - 1k
Happy enuff with that spm consistent.

[obirobsan]

Trying out the lower stroke rate - 20spm is seriously hard. Probably helped a bit that I didn’t notice the damper was at 9 (I normally use 6). Heart rate says I haven’t figured out how to make the low stroke hard yet. Here’s the 7s at 20…




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