what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Even at 5 reps, a solid session.

Simple alternatingly pace HM today, with new HR strap:

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Bit faster and HR a touch less variable than last time through (which could be an artefact of the strap change). Felt controlled enough so I'll keep the HR results under review Image

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Apparently I haven't got the hang of the Garmin HR yet, but I did get a PB:

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Re: what training have free spirits been doing today?

Post by JonT »

Congratulations Ian. PB at HM is very special.

I wasn’t feeling it at all today but pushed on anyway with 3x10min split 4/3/2/1 at increasing ratings and all at threshold HR. Just pleased I finished to be honest.

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Re: what training have free spirits been doing today?

Post by Mat »

Morning all :fsbgrin: Great to see this thread ticking over nicely during the festive period with a bonus PB on the HM for Ian =D>

So, I've been back from hol for a couple of days now and just easing myself in. Unfortunately the lack of training over the while away, and the time seated while travelling (it seems that water polo and pool volleyball don't count), means that my hip has seized up a bit, and is giving a bit of pain and limited motion. The answer is of course to get back training again and also to print off my rehab exercises from 12 months ago and carry out these too :)

So yesterday, the first session back was a 20R20 which felt okay

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Today I picked off what was meant to be a 5 x 5' session from a couple of weeks ago. Even aimed at a lower pace than just before hol, I found it understandably tough. Deciding that discretion was the greater part of valour, I stopped after the 3rd interval, picked up my sheet of rehab exercises and exercise bands and got down on the floor to get the hip working :fsgrin:

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Should be back where I was pre-hol in a couple of weeks [-o<
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Re: what training have free spirits been doing today?

Post by Claudius »

Very good HM Ian ! Congratulations again on the PB ! Am still impressed about the red circles, Jon ! Does anyone know the Rapha Festive 500 challenge ? Never participated in it. I just prefer to sit on our rowing machine than on a bike when it comes to indoor training. But a friend of mine wanted to do it. Everything went according to plan - except for the USMES 100 - connection failure between Rowedbiker and Zwift. But that was not the core of the slip - I could now tell long stories about the causal key figure with her contribution of the Trojan War: Helen, fascinating - the femme fatale who wants to glitter and show- not only a glimmer - and all her "cones of shames" - not a single one in the Festive 500 challenge - even though she often set the tone.
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Re: what training have free spirits been doing today?

Post by Claudius »

Mat wrote: Fri Dec 30, 2022 10:48 am Even aimed at a lower pace than just before hol, I found it understandably tough. Deciding that discretion was the greater part of valour, I stopped after the 3rd interval, picked up my sheet of rehab exercises and exercise bands and got down on the floor to get the hip working :fsgrin:
Sometimes a change of plan was meant to be the original plan - we just don't know it! But 3 hard Vo2max units provide growth or maintenance of the power cells!
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Re: what training have free spirits been doing today?

Post by Mat »

Claudius wrote: Fri Dec 30, 2022 10:56 am Does anyone know the Rapha Festive 500 challenge ? Never participated in it. I just prefer to sit on our rowing machine than on a bike when it comes to indoor training. But a friend of mine wanted to do it. Everything went according to plan - except for the USMES 100 - connection failure between Rowedbiker and Zwift. But that was not the core of the slip - I could now tell long stories about the causal key figure with her contribution of the Trojan War: Helen, fascinating - the femme fatale who wants to glitter and show- not only a glimmer - and all her "cones of shames" - not a single one in the Festive 500 challenge - even though she often set the tone.
That is a lot of time to spend on the erg during the festive period Claudius, especially in large chunks at set race times ^O^ ^O^ Huge kudos for completing it =D> =D>

Jumped on Zwift myself today - first ride since back from hol and remembered how much the bike helps the hip. Tough sweaty session, especially as I chose a "Chain Chomper" recon race ahead of the new Racing League season, and hadn't realised that it was a two lap race - the climbs on the second lap were a bit messy :?

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Re: what training have free spirits been doing today?

Post by Liefcat »

Nice Zwift, Mat :!: =D> =D>
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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks for the comment Ian & good to see u back Mat.
Been under the weather the last few days a bit of a chesty cough. Thought i would try to do something today but not push it.
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 128 02:14.9
06:00.0 1334 20 130 02:14.9
06:00.0 1334 20 132 02:14.9
06:00.0 1334 20 134 02:14.9
06:00.0 1334 20 135 02:14.9
30:00.0 6665 20 131 02:14.9
Bit of an OCD row! :lol: RHR still very hi so not over whatever I have caught. Had planned the CTC for this weekend but didn`t want to push that hard! Off to Switzerland on Monday for 4 weeks skiing so don`t want to tempt fate!!! Not looking forward to the drop off in erg fitness :twisted: but psyched for the skiing . :D May do something tomorrow depending on recovery from today. Happy New Year to all.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Happy new year Image

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Re: what training have free spirits been doing today?

Post by Ian Bee »

First normal session of the year:

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Garmin seemed to behave, and it felt nice and steady throughout.

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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Sat Dec 31, 2022 4:32 pm Bit of an OCD row!
Just a bit Spider :lol: 4 weeks skiing - I'm not jealous one little bit [-X Have a great time :mrgreen:

Nice sessions Ian, and with that 40' coming in at a higher pace and lower HR than Aug it looks like you're in a great place to start the year

Yesterday was just a 20' Wattbike session for me along with my rehab exercises to improve hip mobility

This afternoon I jumped back on the erg for a 30' "Rate Pyramid" I had noted my splits from the same session pre-holiday and was really with the comparison (albeit with a slightly raised HR). Halfway through I remembered that the second and fifth splits should have been at R22 rather than the R20 I'd done for the second split. I decided to maintain R20 for the 5th and not worry about chasing the pace from the pre-hol session!

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Re: what training have free spirits been doing today?

Post by Mat »

A few body weight exercises this morning followed by the hip rehab stuff and then on the bike for a fast and furious ride
Back on the Erg tomorrow
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice sessions Mat - keeping to that pace at that rate..... ImageImage

Continuation for me:
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The comparison is quite aged as I bailed on this last time through, and came pretty close to throwing in the towel this time too.

This did match up with John's suggested perceived exertion (a solid 8/10), and holding to 1:55 was quite tough towards the end.

Definitely going to push the warm up weights element of my routine so will post that here to keep me honest.

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Re: what training have free spirits been doing today?

Post by JonT »

Absolute garbage. Not feeling quite right and it showed. Sloooooow pace and yet HR was way too high. “I finished” is about the only positive here.

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Re: what training have free spirits been doing today?

Post by Mat »

Good solid session there Ian, with a good improvement (even if it is against an older comparison), and well done for getting through =D>

Jon - some days getting to the end of the session is an achievement in itself =D> =D>

Tough one for me today. An 8x3 session which should be just a little slower than 5k pace, but I always seem to push the pace. Started too fast and had to keep chasing the negative split. Proved just too much as the HR climbed and I actually stopped during the final interval before making myself continue.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Agree with Mat - finishing (frankly sometimes even starting when you're not feeling it) is not to be underestimated Image

And also Mat ImageImageImage

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First circuits of the year last night, so was expecting a bit of a rebellion this morning. Glad it was a relatively steady session. Pace felt fine, and I'll live with the extra HR effort needed.

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Re: what training have free spirits been doing today?

Post by Mat »

Nice session Ian 8)

30R20 for me this morning. Nice and steady “bottom tier” session. Backed off in the last few mins to keep the HR below 140

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Fantastic control Mat Image

Meanwhile, a rough session for me:
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My evolving objective is to get closer to holding my 2k pace for the central 4 minute rep. Even with the rests, I'm a little way off for now but 53s are probably on the cards for next time.



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Re: what training have free spirits been doing today?

Post by Ian Bee »

A philosophical end to the week:
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A lot of this session seems to be down to just how focused my technique is on the 15spm reps (or alternatively just how hard I can push on), and I was quite happy with the sense of calm that prevailed (versus my early attempt) after half way.

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Re: what training have free spirits been doing today?

Post by Mat »

A couple of interesting session Ian
Well done on yesterdays tough row - that must have stung :shock: =D>
R15 is a tricky beast to master - looks like you handled it really well :D

Hard work on the bike for me this morning

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Re: what training have free spirits been doing today?

Post by Mat »

I really didn’t fancy today’s session which was always going to hurt a bit!
5x4’ at 5k PB pace. Very slightly slower average pace than the same session in Oct (0.1 difference), but much more consistent in pacing and tbh just glad to get through!!

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Re: what training have free spirits been doing today?

Post by JonT »

Good Zoom Ergos session today with Mark Brown (who was rowing in Rome!).

It was the normal Sunday 3x10 session but he put a lot of emphasis on monitoring watts and watching the power curve. All very interesting and a really good chat with him and a British Rowing coach afterwards about the small dip right in the middle of my power curve. Excellent session and good to be back after a few days of feels pretty crap.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Well done Matt and Jon - nice sessions. If not for a full weekend, I would have joined you.

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Looked at this last night and thought it would be an easy Monday session....

This morning, I seem to have lost the ability to hold 15 spm (nothing new there tbh 🫣) but chose to hold a slightly more challenging pace. Happy to trade a little extra effort for that.

CTC result yesterday was PB+5s overall, so I think improvements might be hard to come by.

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Re: what training have free spirits been doing today?

Post by JonT »

British Rowing Row30 Day 1 for me today. An easy circuit of dumbbell exercises and some rowing intervals. Serves as a nice warm up for the IRL 1min in which I managed to improve on last year by 3m.
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