what training have free spirits been doing today?

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Ian Bee
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Low rate doesn't work for me either Rob:
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I approached this as recovery, and I suppose it vaguely fell into that but it required considerably more focus to hold 20 spm that I expected.
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Re: what training have free spirits been doing today?

Post by spidermac »

AM - climbing training
PM - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1340 20 134 02:14.3
06:00.0 1345 20 137 02:13.8
06:00.0 1350 20 142 02:13.3
06:00.0 1355 20 146 02:12.8
06:00.0 1360 20 148 02:12.3
30:00.0 6749 20 141 02:13.3
CD - 1k
Bit faster at same HR as last time tho a bit behind Ian!! :lol: :lol: :lol:
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Re: what training have free spirits been doing today?

Post by spidermac »

Something a bit harder today - the failed countdown from last week but with 30sec rests between rounds.
Wup - 1k

07:00.0 1573 20 134 02:13.5
06:00.0 1377 22 143 02:10.7
05:00.0 1176 24 149 02:07.5
04:00.0 963 26 155 02:04.6
03:00.0 745 28 157 02:00.8
02:00.0 514 30 159 01:56.7
01:00.0 267 32 158 01:52.3
28:00.0 6614 23 150 02:07.0
CD - 1k
Pretty tuf even with the 30sec rests, happy with keeping spm on target & decent increase in speed each round.
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Re: what training have free spirits been doing today?

Post by Claudius »

Spider: well controlled workout on Monday, nice negative split on Tuesday
Ian & Rob: 20 S/M is low rate for me, too. No question :-)

Before the ctc 10k I did a cyclocross technique training yesterday, mainly easy, but since it contained some "quite good" steep ramps, it also addressed the neuromuscular system, anything else would have meant to stop.
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Re: what training have free spirits been doing today?

Post by spidermac »

Claudius - impressive as always. Had my first ski day on Friday - so legs a bit tired for rowing yesterday.
Todays plan was 15min intervals Rest 1min; each interval broken up 5min ea @18/20/22spm. Definitely do 3 sets & if feeling Ok do 4.
Wup - 1k

05:00.0 1117 18 136 02:14.2
05:00.0 1143 20 145 02:11.2
05:00.0 1170 22 151 02:08.2

05:00.0 1126 18 149 02:13.2
05:00.0 1152 20 151 02:10.2
05:00.0 1177 22 153 02:07.4
30:00.0 7279 19 147 02:10.7
Surprise surprise - started 3rd round and after a few strokes the chain SNAPPED!!! Must have more power than I thought lol . :lol: :lol:
Anyway brought workout to an abrupt stop!! Ordered a new one from C2.
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what training have free spirits been doing today?

Post by obirobsan »

Unplanned but weirdly consistent 30 minutes..

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Weirdly consistent because I didn’t just row 2:11 the whole way…

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Re: what training have free spirits been doing today?

Post by stumpy »

Right the CTC needs a bit more attention with only a short time to prepare for the 10k it will only be a just get it done job. Easy sessions to start me off.
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Re: what training have free spirits been doing today?

Post by spidermac »

Managed to fit a new chain today after a bit of faff.
4x10minR30s at various spm
Wup - 1k
10:00.0 2248 20 0 02:13.4 - 10min@20spm
10:00.0 2307 21 0 02:10.0 - 5min ea @20/22spm
10:00.0 2352 22 0 02:07.5 - 10min @ 22spm
10:00.0 2330 22 0 02:08.7 - 4/3/2/1 @ 20/22/24/26spm
40:00.0 9237 21 0 02:09.9
Wup - 1k
Felt quite sweaty. Seemed to have knackered the HR sensor while repairing the chain!! so probably went a bit too hard.
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Re: what training have free spirits been doing today?

Post by spidermac »

Covid & flu jab this morning, so thought will try a wout but not go nuts!!! Old fav 30minR20
wup - 1k
06:00.0 1337 20 126 02:14.6
06:00.0 1342 20 129 02:14.1
06:00.0 1347 20 134 02:13.6
06:00.0 1357 20 136 02:12.6
06:00.0 1374 20 146 02:11.0
30:00.0 6754 20 134 02:13.2
CD - 1k
Went quite well felt OK, see what tommorow brings!!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice training Spider - particularly after various injections!!!

I've popped my note recent exploits in the pb thread and CTC.
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Re: what training have free spirits been doing today?

Post by JonT »

Well done all. Nice to see this thread is still alive and kicking.

My training has been very poor lately and so I have not been posting here. I just haven't really felt the drive and there has been a lot of distraction at home and work.

Basically I have just been doing a bunch of sessions 3x10min r20 2:00r at UT2. Hopefully this has kept some base fitness if nothing else. I did the CTC as a 10x1K at r20-28 just to keep things interesting, and took my customary place in Boat 3. 10K continuous, after lots of 10min intervals, was a shock to the system. Today's plan is to do a 3x10min session at AT with varying ramps from r18-r28.

All of this will keep me on track for a single snowman on the Meterboard. A double looks out of the question.

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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks Ian spent sunday lying on the sofa recovering!!! Congrats on the PBs - longer distances are your forte.
JonT - still rowing is the main thing life gets in the way sometimes, having a few other interests my form goes up & down & I TRY to not let it get to me too much!! lol
EM wout 4x10minR30s with 10mins broke up into 5/3/2min at increasing spm.
AM - climbing training
PM -
Wup - 1k
Time DIst spm HR split
05:00.0 1112 18 136 02:14.8 790 143
03:00.0 673 18 137 02:13.7 803 146
02:00.0 459 20 140 02:10.7 839 157

05:00.0 1130 18 142 02:12.7 814 150
03:00.0 688 20 145 02:10.8 838 156
02:00.0 461 20 146 02:10.1 846 159

05:00.0 1155 20 151 02:09.8 849 160
03:00.0 695 20 151 02:09.4 854 161
02:00.0 471 22 153 02:07.3 882 169

05:00.0 1159 20 153 02:09.4 855 161
03:00.0 710 22 155 02:06.7 891 172
02:00.0 477 22 154 02:05.7 905 176
40:00.0 9188 19 146 02:10.6 840 157
CD - 1k
Good wout feel like stroke is getting a bit better.
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Re: what training have free spirits been doing today?

Post by spidermac »

Cold in the conservatory today - 3 deg!
30minR20
wup - 1k
Time dist spm HR split
06:00.0 1347 20 134 02:13.6
06:00.0 1361 20 141 02:12.2
06:00.0 1373 20 145 02:11.0
06:00.0 1384 20 149 02:10.0
06:00.0 1403 20 152 02:08.2
30:00.0 6866 20 144 02:11.0
CD - 1k
Decided to go a bit hader today - legs felt the last 6 mins!!!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Currently, I just rely mainly on a varied cycle of workouts and never particularly focus on what's coming next to try and push through periods of lower motivation (and when life overwhelms).

That said, concur with Spider that I was not enthusiastic about the temperature this morning and went the entire session with a jogging top on:
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Re: what training have free spirits been doing today?

Post by spidermac »

Even colder today - 0 degrees!! Busy day so just a 30min R20
Wup - 1k
Time dist spm HR split
06:00.0 1333 20 130 02:15.0
06:00.0 1333 20 133 02:15.0
06:00.0 1333 20 137 02:15.0
06:00.0 1333 20 138 02:15.0
06:00.0 1333 20 141 02:15.0
30:00.0 6665 20 135 02:15.0
CD - 1k
Turned into an OCD row - glad thats over!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Officially -1 around these parts....

Very impressive control Spider ^O^ ^O^

Negative split HM for me:
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