what training have free spirits been doing today?

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Mat
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Re: what training have free spirits been doing today?

Post by 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 8)

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 :fssmile:

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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Wed Sep 21, 2022 11:59 am Mat good splits at such a low spm!!!
Low? I reached 30’ for the last split :lol: :lol:
Nice hour and a massive reduction in HR ^O^

Cycle workout today… tough going and very sweaty!!

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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by Mat »

Draggon wrote: Fri Sep 23, 2022 2:42 am I might just be nuts.
I might just have to agree :lol:

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

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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by 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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Re: what training have free spirits been doing today?

Post by Mat »

Claudius wrote: Sat Sep 24, 2022 6:56 pm 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 8)

Nice walk Rob :wink:

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 :lol:

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Re: what training have free spirits been doing today?

Post by 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

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200m - 30.8
300m - 47.7
30r20 - 7754m
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Re: what training have free spirits been doing today?

Post by 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.
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Re: what training have free spirits been doing today?

Post by obirobsan »

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


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Re: what training have free spirits been doing today?

Post by Mat »

Thats a lot of swimming Paul =D>
Enjoy the Munros Spider :D
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 :fsgrin:

CTC for me today - happy with the result (on the other thread) :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Lots of good sessions and an impressive CTC Mat Image

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

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

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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Ian :fsbgrin:
Not a nice way to start the week there :shock: Nicely executed though 8)

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 :D

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Re: what training have free spirits been doing today?

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

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Re: what training have free spirits been doing today?

Post by Mat »

Thanks Ian :D

Surely repeated HMs can’t be good for you [-X 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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Re: what training have free spirits been doing today?

Post by Mat »

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

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Re: what training have free spirits been doing today?

Post by Mat »

Me again!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Impressive pace at that SPM Mat Image

Thursday night circuit session:

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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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