what training have free spirits been doing today?

[Mat]

I wouldn’t worry too much Ian… I generally keep mine at 130-135 with an occasional slight increase where a CTC requires a short sprint

Nice session, with good improvement on previous time, and with lower HR

Short, sharp wrestle with the Erg for the IRL this morning, followed by my usual circuit session, though an increase in weights made things a little tougher than usual

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[spidermac]

Ian I have been rowing on drf 120 but recently taking a small leaf out of Claudius`s book & have lowered it to 115 & upped the spm!! Going the opposite way to Paul!!
Mat good splits at such a low spm!!!
Keeping up my plan of a regular 60mins; this time done as a countdown. Last time 13244m/2.15.9/142HR
Wup - 1k
Time dist spm HR split
12:00.0 2658 20 123 02:15.4
11:00.0 2438 20 126 02:15.3
10:00.0 2214 20 131 02:15.5
09:00.0 1992 20 132 02:15.5
08:00.0 1772 20 134 02:15.4
06:00.0 1329 20 134 02:15.4
04:00.0 886 20 135 02:15.4
01:00:00 13284 20 130 02:15.5
CD 1k
Actually quite enjoyed this - unusually for me. split wee bit lower but more important HR average down 12 beats.

[Mat]

Mat good splits at such a low spm!!!

Low? I reached 30’ for the last split
Nice hour and a massive reduction in HR

Cycle workout today… tough going and very sweaty!!

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[Draggon]

Well, after PB'ing my Hour of Power yesterday, I decided a little 43.5 mile ride in the woods was just the ticket today. I might just be nuts.

[Mat]

I might just be nuts.

I might just have to agree

Plan called for a 3x13’ low rate session today… sweaty but not too taxing

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[Claudius]

A week of seminar in Mayrhofen is over, the time has passed far too quickly. Unfortunately without a bike this time. A few hikes, some of them quite steep. A bit of meditation. Lots of food and a few convivial beers.

[obirobsan]

Nice picture Claudius!

I don’t have the high tech straps you guys do, but here’s how my Fitbit rated this mornings workout (while giving my credit for 12000 steps walked… I think that’s some comment on my form that Fitbit thinks I’m just very energetically walking)




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[Mat]

A week of seminar in Mayrhofen is over, the time has passed far too quickly. Unfortunately without a bike this time. A few hikes, some of them quite steep. A bit of meditation. Lots of food and a few convivial beers.

That sounds like a pretty good week to me

Nice walk Rob

Course recon ride for me this morning ahead of Tuesday's ZRL Team Time Trial Race in which I'll just be hanging in and helping the team as much as I can before getting dropped and watching the faster riders head on into the distance

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[paulgould]

More good training being posted.
No rowing for me this week but 19700m of swimming- probably one of my biggest weeks.
Did a 4000m session today - my longest for at least 3 years

Paul G

[spidermac]

Good training Mat, Paul & Rob.
am - climbing training.
pm - longer session today 4x10mins R90s at various spm.
Wup - 1k
Time Dist spm HR split
10:00.0 2266 20 129 02:12.3 - all @20spm
10:00.0 2286 21 135 02:11.2 - 5min ea @ 20+22spm
10:00.0 2326 23 142 02:08.9 - 5min ea @ 22+24spm
10:00.0 2404 24 155 02:04.7 - 4/3/2/1 @ 22;24;26;28spm
40:00.0 9283 22 140 02:09.2
CD - 1k
Definitely the right choice for today, didn`t feel up for pushing that hard. Off up north for 4 days Munro bashing so no rowing for a bit.

[obirobsan]

Munro bashing - that sounds awesome - makes me miss my days as a rabid peakbagger working through the California 14ers!


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[Mat]

Thats a lot of swimming Paul
Enjoy the Munros Spider
The only real thing I miss now that I can't run is the getting up into the mountains of Snowdonia. I hope that the weather is kind to you

CTC for me today - happy with the result (on the other thread)

[Ian Bee]

Lots of good sessions and an impressive CTC Mat

This week is all long cardio/HM variations, starting with a gentle Monday:



Felt grotty to start so I'm pleased to kick the week off reasonably.

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[Mat]

Thanks Ian
Not a nice way to start the week there Nicely executed though

Team Time Trial event this morning for the Zwift Racibg League. Tough work but an enjoyable race… managed to hold on with the team u til the climb at the end when I let the faster boys go on ahead while I enjoyed the view

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[Ian Bee]

Any session which ends with multiple PRs is definitely a good one Mat.

Continuing with my long cardio this week (paddle yesterday, alternating pace today):


Lulling myself into the belief that HMs are getting "easy" in the interests of the long term objective.....

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[Mat]

Thanks Ian

Surely repeated HMs can’t be good for you Fair play though - really good going

30’ for me today alternating between R18 / R20 for 5 mins a at a time. Not exact I inspiring stuff but I’m confident it’s doing it’s job

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[Mat]

And a circuit session this morning followed by a pyramid workout on the bike… time for breakfast

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[Mat]

Me again!

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[Ian Bee]

Impressive pace at that SPM Mat

Thursday night circuit session:



5 x 8 minute rounds to try to complete the 1000 reps (the shuttle running amounts to around 500m). Didn't succeed

Slow HM this morning (1:32).

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[spidermac]

Some impressive bycycling Mat. Mr Bee the HM monster!!
So think i got bashed not the Munros! 3 days of heavy rain/hail/snow/hi winds then last day of nice weather.
Had a pneumonia vaccination yesterday & not feeling that great so decided a steady 30minR20 was in order. Last time - 2.14.1/20spm/126HR
Wup - 1k
Time Dist spm HR split
06:00.0 1337 20 119 02:14.6
06:00.0 1345 20 126 02:13.8
06:00.0 1347 20 128 02:13.6
06:00.0 1355 20 131 02:12.8
06:00.0 1359 20 133 02:12.4
30:00.0 6742 20 127 02:13.4
CD - 1k
Defo the right descision not tooo push too hard & pleased average HR only 1 beat higher than last time but split 0.7sec faster - i`ll take it.

[spidermac]

Feeling a bit better today so something a bit harder - Power strokes 5x5minR2min. First 4 sets at 170drag; Last set at 118drag
Wup - 2.5k
Time Dist spm HR split
05:00.0 1265 21 154 01:58.5 - 2.5min ea @20/22spm
05:00.0 1272 22 160 01:57.9 - 2/2/1 @ 20/22/24spm
05:00.0 1289 24 161 01:56.3 - 2/2/1 @ 22/24/26spm
05:00.0 1298 26 161 01:55.5 - 2/2/1 @ 24/26/28spm
05:00.0 1289 28 161 01:56.3 - 2/2/1 @ 26/28/30spm
25:00.0 6413 24 159 01:56.9
CD - 2k
A few splits off my best for this session but considering how I felt yesterday I`ll take it.

[Mat]

So think i got bashed not the Munros! 3 days of heavy rain/hail/snow/hi winds then last day of nice weather.

I guess the Munros have had a chance to get used to that type of weather having been there for a few million years
Nice couple of days rowing as you get back to full fitness

So, circuits for me on Saturday and cycling on Sunday so that means it was rowing this morning and a 5 x 5' session that I was looking forward to in a strange way
Unfortunately, I was a little optimistic and the wheels came off in the 4th interval and I HD'd after just a minute or so. Eventually picked the handle back up and fought back to bring the average pace below 2.00
Inevitably in the final interval, the wheels came off again and I couldn't find the metaphorical nuts with which to secure them back on

I'll be back to fight another day...

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[Ian Bee]

That looks a heavy Monday session Mat - kudos for keeping going.

Standard warm up intervals (mixed with bicep curls, bent over row, overhead chest).

Then:



Quite pleased with the gentle improvement - looking ahead, this week's looking like a steady one all round

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[obirobsan]

Nothing special first attempt at the Oct CTC, worked the neg splits but at 5k pace so not exactly crushing it.




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[Ian Bee]

Nothing special first attempt at the Oct CTC, worked the neg splits but at 5k pace so not exactly crushing it.
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This one is going to take a few abortive attempts to get the pace right I'm sure....

Warm up intervals (dead lift, front lat, flys).

Main event:



I asked for that really - the ludicrous statement that the week looked steady/easy. I apparently didn't recognise the 90%+ effort from last time through as challenging

Anywho, slightly faster for a similar amount of effort. I'll take that.

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