what training have free spirits been doing today?

[Iain]

Mat, awesome control on 12'. Ian, great improvement on tough session . Especially impressed on quick recoveries while rowing sub 2:04 on FM sections . However cutting your shirt because you are short of time seems excessive . Seriously interested in your HR response. When I cut warm up I frequently find HR stays lower for longer. I suspect 1.7S/500M faster may be more in point.

[Ian Bee]

*shakes fist at predictive text*

You may well be right - my raised eyebrow was also in terms of the reduced HR in later reps too.

[Iain]

Ian, after 9' 5k pace, 6' FM and part of 4' recovery, I would have expected that you were warmed up for the latter intervals!

Re above, I did put 40k in inverted commas! With the warm up >FM distance, also on tired legs. Afterwards had vicious PEMS in diaphragm. Also struggled for only 3rd time staying on seat for a non-sprint session, ending up with seat pad several inches back and me on rear of the pad lucky not to go over the back. So I suspect my technique was deteriorating (snatching the catch &/or shooting slde). MAy need some observation when tired.

[spidermac]

Two - Ians/Iains - distances very impressive as are Ians HR`s at those splits.
Mat great power at 20spm.
So still got stuff coming up from the lungs but decided to try the CTC - BAD IDEA - HD 500m in - spm & speed too hi!. May have another go on Sat!
So thought I really need to do something why no ttry another wout I failed on recently!!1 Lol.
4x10mi 0 rest at 20/22/24/26spm - last time only did 3 reps.
Wup - 4.5k!!!
Time dist spm HR split
10:00.0 2228 20 0 02:14.6 - took first rep fsirly steady
10:00.0 2307 22 0 02:10.0
10:00.0 2367 24 0 02:06.7 - mm getting tuff
10:00.0 2415 26 0 02:04.2 - yes definitely tuff!!
40:00.0 9315 23 0 02:08.8
CD - 1k
Happy to complete this last rep tested will power & concentration on technique. Well p...d off at no HR data AGAIN - the system on the PM3 very unreliable!!

[Iain]

NIcely done Spider, especially after recent H/Ds, really good neg split and spot on ratings too. 20SpM not that easy, was quicker than your usual 30R20.

[Iain]

After day off yesterday unsure whether to do a 30' TT or a strength session, ended up unexpectedly doing both. 12 x 30S r1' @ R24 with DF 155 was session I decided on. Last time 1:49.5. Did >4k warm up. Then after these sessions start fast on what progresses into my CD. But kept going longer than usual and thought I was slightly ahead of 6k SB at 25' so pushed last few metres, then realised that I was inside pace to beat last year's SB for 30' and haven't done a decent one this season, so pushed on and took up last 2 min in almost flat out finish to beat last season's SB by 41M. In fact faster average pace over 30' than pace at 6k, 15 Nonathlon points. Will probably leave a real go until after January.

Time Distnc Rate Pace Hrmax % HRmin %
0:30.0 137 24 01:49.5 151 82.1% 097 52.7% - Starting on stationary flywheel
0:30.0 138 24 01:48.7 158 85.9% 112 60.9% -
0:30.0 140 24 01:47.1 162 88.0% 113 61.4%
0:30.0 140 24 01:47.1 163 88.6% 119 64.7%
0:30.0 141 24 01:46.4 165 89.7% 123 66.8%
0:30.0 141 24 01:46.4 166 90.2% 121 65.8%
0:30.0 140 24 01:47.1 166 90.2% 122 66.3% - slightly late start
0:30.0 141 24 01:46.4 168 91.3% 123 66.8%
0:30.0 141 24 01:46.4 171 92.9% 123 66.8%
0:30.0 141 24 01:46.4 170 92.4% 129 70.1%
0:30.0 141 24 01:46.4 170 92.4% 131 71.2%
0:30.0 140 24 01:47.1 170 92.4% 133 72.3% - rating too high, last stroke 4S from end, only rep not faster than last time.
6:00 1681 24.0 1:47.1 171 92.9%

5:00.0 1,261 28 01:59.0 170 92.4% 114 62.0% - surprised HR stayed as low
5:00.0 1,211 25 02:03.9 172 93.5% 163 88.6% - slowed at beginning to 2:11 briefly, pushed from 2' in
5:00.0 1,184 24 02:06.7 169 91.8% 165 89.7% - slowed to 2:11 again, but picked up quicker and less
5:00.0 1,147 22 02:10.8 166 90.2% 163 88.6%
5:00.0 1,149 22 02:10.5 170 92.4% 162 88.0%
0:19.3 0,078 25 02:04.0 171 92.9% 169 91.8% - pushed briefly through 6k
4:40.7 1,121 25 02:05.2 177 96.2% 162 88.0% - eased off to 2:09, surprised HR recovered so well, last 2' full finish
30:00 7,150 24.3 2:05.9 177 96.2%

[Ian Bee]

Spider – nice (tough) session to achieve a negative split on in spite of the pressure to hit SPM targets.
Iain – 30S is a real test, as is 30’ !!! I think you’ll have a improvement on your SB without too much of an issue.

Today:

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A mixed bag today. This session (as previously) was not so much physically hard as mentally taxing to hold a steady pace (at an unnatural SPM to target pace - this has been mentioned before here, so I will go back to the rubric to see if I’ve completely misunderstood the session design). Relative to the last time on this point of the training cycle, a little scatty in terms of pace and I think the slightly cooler conditions plagued me again (though average was lower for a faster pace).

[Iain]

Thanks Ian, strangely never felt stretched in 30' and surprised at the pace, no signs I had done he power strokes beforehand, although after tomorrow's day off, I expect I will feel it on Friday!

Significant increase in pace on your session at generally lower HR, especially the faster interval and rapid recovery from it, great session.

[Ian Bee]

Thanks Iain - this cold weather seems to be suiting performance levels of not comfort.....

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Interesting result HR wise - better recovery during the marathon sections into the rest periods which is good to see. The 5k sections were considerably easier than Tuesday unsurprisingly. 6 minutes is right on the money in terms of fractions and mind games to make it whizz past for me.

Some of the HR pitchyness is probably down to focusing on SPM a little too much again but the average is where it needs to be.

[Iain]

Impressive session Ian, amazed how quickly your HR recovers in the FM paced sections, significant increase in pace as well!

I decided on the spur to do a 60R20 this morning as felt quite fresh despite Wednesday's session. Struggle at times, but will make the distances this weekend on tired legs so good preparation and in the end only 34M less than free rate SB (at R22), and 28M further than the EF session without the breaks or 24' at higher rate, so more than satisfied nd adds another SB waiting to be beatten towards the end of the season where >14k free rate looks achievable.

Time Distnc Rate Pace Hrmax % HRmin %
15:00 3,488 20 02:09.0 157 85.3% 082 44.6% - started at 2:05/6 then quickly declined
15:00 3,481 20 02:09.3 165 89.7% 154 83.7% - saw a few 2:11s
15:00 3,469 20 02:09.7 168 91.3% 159 86.4% - 2:12s and at times struggling to hold 2:10 without increasing rate
15:00 3,493 20 02:08.8 170 92.4% 165 89.7% - tough middle, but finished with 2:08s
1:00 13929 20.0 2:09.2 170 92.4%

[Ian Bee]

Iain - agree you'll sail past 14k with training like that in the bank

Simple session today:

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Nice result - HR drift was pretty much absent, so a good step up from last time. It's not going to make me like 18spm mind you.

[spidermac]

Ian great improvement on the 28th session at lower HR
Iain great training solid nos at 24spm & congrats on the 30min & 60R20.
First ski day of the season yesterday - a hard/character building day ski touring on Cairngorm in a hurricane!
Wup - 1k
06:00.0 1333 20 131 02:15.0
06:00.0 1333 20 135 02:15.0
06:00.0 1333 20 139 02:15.0
06:00.0 1334 20 138 02:14.9
06:00.0 1334 20 142 02:14.9
30:00.0 6666 20 137 02:15.0
CD - 1k
Very happy with that HR average 10 beats lower than the last 3 months!! Much more like it tho legs tired from yesterday.

[Claudius]

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It's great to see how regularly and consistently all of you train. I actually wanted to post a workout more often - but I just haven't gotten around to it. Most of the time the training is just a longer zone 1-3 session, not much worth mentioning - like today's session. Who is training for a specific competition? I'm not sure yet. I just know that 2 km doesn't suit me. Looking for longer stuff. Today again 95% LIT - just a bit in zone 3 and 2 to 3 mini sprints - heart rate stayed pretty stable. I'm doing well. Have fun collecting meters for the Holiday Challenge - this year with a few days less.

[Mat]

Some really solid sessions here since I last posted, most notably:

Iain’s 30” intervals followed by a hard 30’ session performed as if the power stuff was a gentle warm up

Ian knocking 3s/500m off a R18 of 1hr 12mins (who thinks, I know, instead of setting myself 2 x 30’ splits I’ll do 2 @ 36’ )

And here’s me worrying about how Spider is recovering from his illness and treatment to find that he’s done out skiing in a hurricane and then knocked out a casual 30R20

Oh, and then Claudius rocks up with a couple of hours in the seat - good to hear from you

So… 3x6’ for me this morning and I was quite pleased with the pace - faster than I’ve been on this one in my recent training block, with little HR change

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[spidermac]

Good to see u posting Claudius - impressive as always!!
Mat faster at same HR is a good sign of progress.