what training have free spirits been doing today?

The forum for general banter about the team.

Moderator: The forum police - (nee naw)

User avatar
Mat
Super Dedicated and Truly Free Spirit
Posts: 3823
Joined: Thu Nov 05, 2009 8:57 pm
I row on...: Model D with PM5
Location: Anglesey, North Wales
Contact:

Re: what training have free spirits been doing today?

Post by Mat »

Back in the bike this morning.
Couldn’t feel my feet when I got off… now thawing them :lol:
E46D9617-4547-4EA5-8C74-F7E6097B1E2B.png
E46D9617-4547-4EA5-8C74-F7E6097B1E2B.png (222.34 KiB) Viewed 825 times
Image
53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice going Mat - the Met Office are promising a positive balmy 13c by Monday Image

CTC for me today alongside a steady session:

Image
Image

Probably too fast for a bottom tier sessions, but felt controlled and steady.

CTC was neither.

Sent from my CPH2173 using Tapatalk

User avatar
Mat
Super Dedicated and Truly Free Spirit
Posts: 3823
Joined: Thu Nov 05, 2009 8:57 pm
I row on...: Model D with PM5
Location: Anglesey, North Wales
Contact:

Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Fri Dec 16, 2022 9:10 am Nice going Mat - the Met Office are promising a positive balmy 13c by Monday
Thanks Ian, though by Monday I'll be in Cape Verde, and so if its not more that 13C then I'll be somewhat disappointed :lol:

Fantastic to do any session after an all-out 500m, and that was a really solid set of 10' =D> =D>
Image
53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

I don`t won`t a thaw up north but would be good to train in temps >0degrees at home. :D
But of a crap week on the erg - HD yesterday on a 5x750 think partly due to my arthritis medecin day before - note to self don`t do intervals day after taking meds. :twisted:
Anyway thought go for a longer session today to build a bit of mental fortitude!!! :shock:
10x1500mR1min with rate cap of 24. Last time - 2.06.3/24spm/140HR
Wup - 1k
Time dist spm HR split
06:22.1 1500 24 135 02:07.3
06:20.3 1500 24 139 02:06.7
06:19.1 1500 24 142 02:06.3
06:18.2 1500 24 144 02:06.0
06:17.1 1500 24 146 02:05.7
06:16.3 1500 24 147 02:05.4
06:14.9 1500 24 149 02:04.9
06:13.5 1500 24 149 02:04.5
06:10.6 1500 24 151 02:03.5
06:03.6 1500 24 156 02:01.2
01:02:35 15000 24 145 02:05.1
CD - 1k
Faster split at a higher HR. Bit of a grey zone wout but I`ll take it.
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Think this is a zoom ergo wout that JonT posted earlier - a variation on my normal 30minR20 rows.
Wup - 3.5k ( a long story!)
Time dist spm HR split
10:00.0 2314 18 0 02:09.6
08:00.0 1908 20 0 02:05.7
06:00.0 1465 22 0 02:02.8
04:00.0 996 25 0 02:00.4
02:00.0 512 27 0 01:57.1
30:00.0 7193 20 0 02:05.1
CD - 1k
Missed target spm on 4min & 2min. Went pretty hard on this one, something easy tommorow!!!
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Not feeling very motivated in a cold house heating still not fixed. Started another sprint session & HD early on!!. Thought I would give another one of JonTs zoom wouts a go. 3x10minR5min. 4/3/2/1min @ 18/20/22/24spm increase by 2spm each round.
wup - 3k
Time dist spm HR split
04:00.0 945 18 142 02:06.9
03:00.0 724 20 148 02:04.3
02:00.0 495 22 150 02:01.2
01:00.0 255 24 152 01:57.6

04:00.0 962 20 146 02:04.7
03:00.0 746 22 153 02:00.6
02:00.0 511 25 155 01:57.4
01:00.0 260 26 155 01:55.4

04:00.0 998 22 153 02:00.2
03:00.0 765 24 157 01:57.6
02:00.0 516 27 157 01:56.2
01:00.0 261 28 158 01:54.9
30:00.0 7437 22 152 02:01.0
CD - 1k
Missed spm target on a few but not too bothered. So much for an easy wout - probably went too hard in first 2 rounds as couldn`t match the splits at same spm on last round. Happy to finnish this after a disappointing start. Think 4 rounds of this would be quite tasty!!!
Born 1957 71kg;6`2"
Image
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

I'm not going to pretend that this morning's session was anything but the equivalent of a clown car (Grimaldi would have been envious).

Normal warm up.

Sprint test (300m): erg decided to go walkies at 200m but bucked it's ideas up to allow me to kind of finish at target pace.

500m plan (w3s1): erg permitted me the first round of 30s sprints (bit faster than target pace at 1:43, peaking around 41spm), but then decided to go walkabout in round 2 and see if the garage wall mortar was up to scratch (around half a meter of slippage) which rather broke my concentration.

Gave up with that and weighed the erg down to try w1s1 (5 rounds of 6m/1:57 pace) of the 5k plan because, you know, sprinting is good prep for that. ...... HD visited fairly promptly in the 4th round. Can't think why.

Cool down with lots of gnashing of teeth and rending of rowing kit.
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1950
Joined: Tue Nov 11, 2014 2:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: what training have free spirits been doing today?

Post by JonT »

Ian Bee wrote: Mon Dec 19, 2022 12:10 pm I'm not going to pretend that this morning's session was anything but the equivalent of a clown car (Grimaldi would have been envious).

Normal warm up.

Sprint test (300m): erg decided to go walkies at 200m but bucked it's ideas up to allow me to kind of finish at target pace.

500m plan (w3s1): erg permitted me the first round of 30s sprints (bit faster than target pace at 1:43, peaking around 41spm), but then decided to go walkabout in round 2 and see if the garage wall mortar was up to scratch (around half a meter of slippage) which rather broke my concentration.

Gave up with that and weighed the erg down to try w1s1 (5 rounds of 6m/1:57 pace) of the 5k plan because, you know, sprinting is good prep for that. ...... HD visited fairly promptly in the 4th round. Can't think why.

Cool down with lots of gnashing of teeth and rending of rowing kit.
Well that was eventful!
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
User avatar
Draggon
Best Friend (PayPal Subscriber)
Best Friend (PayPal Subscriber)
Posts: 686
Joined: Sun Jan 10, 2016 8:27 pm
I row on...: Model D with PM3
Location: Indiana, USA

Re: what training have free spirits been doing today?

Post by Draggon »

Ian, you may want to have your exercise machine exorcised! :D

As I related in an earlier post, my stretch goal for the Holiday Challenge was 200K completed while rowing 10K's this month to try to nab my 10K PB by the end. Happy to report that despite missing multiple days of rowing that I'd not planned to, I was able to just eek under 2:00 pace for my 10K yesterday at 39:59.7 (vs PB time of 39:57.3). I intentionally didn't "go for it" at the end as I was .5sec/500M ahead of where I wanted to be anyway and thought I'd push myself for a similar (but better) session by the 24th.
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Ian sounds very frustrating!!! :twisted:
Dragon well done on your 10k. =D>
Today an EM fun wout?? 2sets of 12x30son/30s off with 5mins between sets. increasing spm every 3 sets.
Wup - 3k
Time dist spm HR split
00:30.0 137 32 129 01:49.4
00:30.0 139 32 145 01:47.9
00:30.0 139 32 149 01:47.9
00:30.0 142 34 151 01:45.6
00:30.0 142 34 153 01:45.6
00:30.0 139 34 153 01:47.9 - grr missed first stroke :evil:
00:30.0 146 36 156 01:42.7
00:30.0 146 36 158 01:42.7
00:30.0 142 36 158 01:45.6 - missed again!!! :evil:
00:30.0 149 38 159 01:40.6
00:30.0 149 38 159 01:40.6
00:30.0 151 38 159 01:39.3
06:00.0 1720 35 152 01:44.6
Rest 5mins
00:30.0 138 34 138 01:48.6 - missed spm target
00:30.0 140 34 151 01:47.1 - ditto
00:30.0 140 32 154 01:47.1
00:30.0 143 34 157 01:44.8
00:30.0 143 34 157 01:44.8
00:30.0 144 34 158 01:44.1
00:30.0 147 36 159 01:42.0
00:30.0 147 36 160 01:42.0
00:30.0 148 36 160 01:41.3
00:30.0 149 38 160 01:40.6
00:30.0 150 40 161 01:40.0
00:30.0 151 42 160 01:39.3
06:00.0 1740 35 156 01:43.4
CD - 2k
That was not fun Eric. :lol: Glutes & lungs on fire!!! managed to beat splits from the first set on second set surprisingly :shock:
Born 1957 71kg;6`2"
Image
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

Some scary target paces there Spider - nice work.

A very gentle circuits last night because:

Image

I was looking for a more solid result than last time through, but today the SPM just didn't seem natural. Just enough rest time to wonder how I'm not capable of counting to 20 ImageImage

Sent from my CPH2173 using Tapatalk
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

I have days like that Ian spm targets just seem all over the place!!! #-o
Contrasting wout to yesterday 4x(5min @ 18/20/22spm) Last time out was 2.10.0/20spm/HR133
Wup - 1k
Time dist spm HR split
05:00.0 1121 18 117 02:13.8
05:00.0 1142 20 123 02:11.3
05:00.0 1174 22 129 02:07.7
05:00.0 1129 19 128 02:12.8 - oops spm !!! :evil:
05:00.0 1153 20 132 02:10.0
05:00.0 1175 22 138 02:07.6
05:00.0 1135 18 136 02:12.1
05:00.0 1159 20 140 02:09.4
05:00.0 1186 22 143 02:06.4
05:00.0 1150 18 144 02:10.4 - gave it a bit of oomph for last sets! :D
05:00.0 1194 20 148 02:05.6
05:00.0 1224 22 151 02:02.5
01:00:00 13936 20 135 02:09.1
CD - 1k
Had a touch of the HD`s/can`t be bothered at 30mins then had a word with myself & managed a decent finnish!!! Almost 1 sec faster but HR wee bit higher. :D
Born 1957 71kg;6`2"
Image
User avatar
Draggon
Best Friend (PayPal Subscriber)
Best Friend (PayPal Subscriber)
Posts: 686
Joined: Sun Jan 10, 2016 8:27 pm
I row on...: Model D with PM3
Location: Indiana, USA

Re: what training have free spirits been doing today?

Post by Draggon »

I dedicate today's row to my beautiful mother who we laid to rest in a touching, bittersweet celebration of her life yesterday.

I had missed several days of the Holiday Challenge after mom fell ill on 11/26, so I was losing ground on my stretch goal of 200K for the challenge. Today I decided to do a half-marathon to make up some of those lost meters and make it a bit easier to meet my goal in the next two days. Unfortunately, that also means I'll have to extend my 10K PB goal to the end of the month, because I'm feeling that HM already! :lol:

Anyway, I kind of overachieved and managed a PB pace of 2:03.7 for 1:27:00.0 total time. This compares to my previous best of 2:06.7, total time 1:29:07.3.

She wouldn't have given two figs about this row, but she would have acted like she did... :)
20221222_Half-Marathon.jpg
20221222_Half-Marathon.jpg (32.66 KiB) Viewed 532 times
Image
User avatar
JonT
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 1950
Joined: Tue Nov 11, 2014 2:31 pm
I row on...: Model D with PM5
Location: Bath, Somerset, UK

Re: what training have free spirits been doing today?

Post by JonT »

Wow. Not sure how to respond Ron other than to say how sorry I am about your Mum and also to congratulate you on the PB which seems very fitting.

Jon
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
Image
User avatar
Grobi
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 3587
Joined: Fri Feb 29, 2008 8:26 am
I row on...: Model D with PM5
Location: Ingolstadt, Germany

Re: what training have free spirits been doing today?

Post by Grobi »

My condolences Ron to the loss of your mom and congratulations likewise to your HM PB! :fswink:
Athletes row, others just play games

Peter

55y, 1,89m, 85kg

Image
User avatar
Draggon
Best Friend (PayPal Subscriber)
Best Friend (PayPal Subscriber)
Posts: 686
Joined: Sun Jan 10, 2016 8:27 pm
I row on...: Model D with PM3
Location: Indiana, USA

Re: what training have free spirits been doing today?

Post by Draggon »

Sorry, wasn't trying to bring anybody down - I'm at peace with what's happened. I'm just trying to hold myself accountable and honor Mom at the same time... :) But thank you guys, for the thoughts. She was a sweet woman and led a longish, mostly-wonderful life of 80 years.
Image
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

Best wishes to you and yours Ron.

I confess to having a wry smile over the non-rower appreciation of efforts.
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

Simple 2m on, 2m off today (aiming for 2k pace which currently is a shabby 1:50):

Image
Image

Happy with the improvement from last time (more consistent and a touch faster) Image



Sent from my CPH2173 using Tapatalk

User avatar
Claudius
Friend of the Free Spirits web site 2019
Friend of the Free Spirits web site 2019
Posts: 530
Joined: Tue Feb 09, 2016 12:36 pm
I row on...: Model D with PM5
Location: Oberpfalz, Bavaria, Germany

Re: what training have free spirits been doing today?

Post by Claudius »

My condolences, Ron - and congratulations on your best performance at the HM distance! I hope you are all doing well. You did a great job in the Holiday Challenge. I'm happy with my 300k result - the last two years it was even more - but sometimes you have to take a step back and take things a little easier. I'm happy with my first interval workout (since months) a few days ago in a just row, Zwift cyclig workout peak Vo2 intervals.
Image
“Do you wish me a good morning, or mean that it is a good morning whether I want it or not; or that you feel good this morning; or that it is a morning to be good on?”
(J.R.R.T.)
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Ron sorry for your loss & congrats on the PB =D>
Ian - looks like a GOOD improvement to me!!! =D>
Claudius good to hear you are on your way back to fitness!!! :D
AM - Climbing training.
PM - SO had a bit of low in motivation this week :( decided to do something I knew I would finnish. - 4x10minR30s split into 5/3/2mins at various spm!
Wup - 1k
Time dis spm HR split
05:00.0 1141 18 127 02:11.4
03:00.0 688 18 129 02:10.8
02:00.0 466 20 133 02:08.7

05:00.0 1148 18 132 02:10.6
03:00.0 702 20 137 02:08.2
02:00.0 470 20 138 02:07.6

05:00.0 1182 20 143 02:06.9
03:00.0 712 20 144 02:06.4
02:00.0 483 23 147 02:04.2

05:00.0 1201 20 148 02:04.8
03:00.0 734 22 151 02:02.6
02:00.0 498 23 153 02:00.4
40:00.0 9424 19 140 02:07.3
CD - 1k
Tried to improve pace at same spm each round - just about managed!!! :shock: Going to try & do something tommorow before the blow out!!! :shock:
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Wanted to do something today so ended up a 10k.
wup - 1k
Time dist spm HR split
08:25.1 2000 26 141 02:06.2
08:21.9 2000 26 145 02:05.4
08:17.9 2000 26 148 02:04.4
08:15.0 2000 26 151 02:03.7
08:08.9 2000 26 153 02:02.2
41:28.7 10000 26 147 02:04.4
CD - 1k
That felt a lot harder than it should at those HRs. :evil: Think next year either have to do more continuous hard long rows &/or follow a plan targeting a specific distance like the row along plans!! Happy xmas to all!.
Born 1957 71kg;6`2"
Image
User avatar
Draggon
Best Friend (PayPal Subscriber)
Best Friend (PayPal Subscriber)
Posts: 686
Joined: Sun Jan 10, 2016 8:27 pm
I row on...: Model D with PM3
Location: Indiana, USA

Re: what training have free spirits been doing today?

Post by Draggon »

Well, it was yesterday, but I'm just getting around to posting. Had a nice 7500+ 30 minutes row (sub 2:00 is always a bonus) followed by:

- 2 sets 20 Push-ups
- 1 set 100 Crunches (30 regular, 40 elbow-to-opposite-knee, 30 regular)
- 1 set 30 straight-leg leg lifts
- 2 sets x8 1-hand dumbbell curls
- 1 set x8 1 hand dumbbell overhead press

This is my "normal" twice a week routine. This row took me past my goal in the Holiday Challenge to finish with approximately 200,500 meters. Pretty excited about that. As a double-bonus, I got a Santa hat icon on the meterboard for yesterday's row! I didn't even know there was a Santa hat available! :)
Image
User avatar
Ian Bee
Dedicated and True Free Spirit
Posts: 1477
Joined: Wed Jun 29, 2016 8:27 am
I row on...: Model D with PM5
Location: Wilts., UK

Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice routine - I resisted a row yesterday, but this week is back to HMs:

Image

Turkey fuel clearly is the way to go.....

Sent from my CPH2173 using Tapatalk

User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

Very impressive Ian as an easy! wout. ^O^
Time to burn off the xmas booze & food so 60minR20 today done as a countdown - 2degrees in the conservatory so needed to up the motivation!! :shock:
WUp - 1k
Time dist spm HR split
12:00.0 2672 20 128 02:14.7
11:00.0 2457 20 132 02:14.3
10:00.0 2242 20 135 02:13.8
09:00.0 2031 20 139 02:12.9
08:00.0 1812 20 139 02:12.4
06:00.0 1366 20 140 02:11.7
04:00.0 918 20 140 02:10.7
01:00:00 13495 20 136 02:13.3
CD - 1k
Didn`t feel as bad as expected tho HR was higher than normal - still cleaning out the system I think!!! :D
Born 1957 71kg;6`2"
Image
User avatar
spidermac
Dedicated and True Free Spirit
Posts: 1040
Joined: Thu Mar 05, 2009 4:31 pm

Re: what training have free spirits been doing today?

Post by spidermac »

AM - climbing training.
PM - intended to do 10x1kR90sec but RHR was about 15 beats higher than normal :shock: & was sweating big time after the first rep so cut to 5reps.
Wup - 2k
Time dist spm HR split
03:59.3 1000 27 147 01:59.6
03:58.4 1000 27 152 01:59.2
03:57.7 1000 27 154 01:58.8
03:56.3 1000 28 156 01:58.1
03:53.8 1000 28 158 01:56.9
19:45.4 5000 27 153 01:58.5
CD - 2k
That felt like an effort glad I stopped at 5 rounds . :shock: Day off tomorrow & see how I feel!!!
Born 1957 71kg;6`2"
Image
Post Reply