what training have free spirits been doing today?

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Kevinhorne44
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

10KW6S5 for my Sunday entertainment Image

The 8x4s look good Mat Image and some race prep ImageImage

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Running through WK5, so I'll have to have a glance through your results Kevin.....
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Last time through was evidently a little flaky, as I could hold to target pace *relatively* straightforwardly.... Not going to push the target pace just yet though.

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Re: what training have free spirits been doing today?

Post by jolo »

4 mile run with Bella pup this afternoon. I would upload photo but I can't make it work.
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Re: what training have free spirits been doing today?

Post by Mat »

Nice Sunday session Kevin :D Good improvement Ian :fsbgrin: and we’ll believe you, even without the pic Joe :wink:

Nothing for me yesterday due to a bit of an emergency in one of our cottages :?
On the bike this morning for the Zwift Racing League - tough virtual course up in Scotland which took pretty well all I had. Just managed Carole’s 1402m after a short cool down and that took anything and everything left in the legs!!

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Hope the emergency is resolved Mat.

@jolo Tapatalk is much easier for me to upload images than the web interface if you've not tried it?

In amongst a warm up and the Carole challenge:

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Nothing too challenging, but some good cardio metres into the system.

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Re: what training have free spirits been doing today?

Post by Mat »

Joe - I use the image size app to reduce the size of images before posting which I find makes things a lot easier

Ian - very nice pace on Carole’s CTC yesterday 8) and another strong improvement on the 50’ session =D>

5 x 7’ rate pyramid for me this morning - nice base-builder followed up with a short sharp crit race on Zwift :D
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Impressive pyramid Mat Image

Today for me:
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I thought I'd actually pace this as a negative split, relatively conservatively for this time:
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There's a good chunk of rest in this, so I could probably have started out a smidge faster. A good target for next time through Image

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Re: what training have free spirits been doing today?

Post by Mat »

Just had this pop up on my Facebook feed… from 2012:

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Re: what training have free spirits been doing today?

Post by hewitt »

There is a blast from the past Matt. All the pain I remember so much. 😅

Had a good weekend away with Mrs H in Liverpool. 😎

Last 3 days have been much of the same. Weights and 10x300m with 1min rest at r21. 1.54 - 1.55 pace.

On Monday night I tried the ski erg in the gym. That think is a killer. 😅. Not sure if I like it yet. 😕
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Re: what training have free spirits been doing today?

Post by Mat »

hewitt wrote: Thu Feb 16, 2023 9:44 am There is a blast from the past Matt. All the pain I remember so much. 😅
A blast from the past indeed Jason :lol: I'm fairly sure you were just out of shot on that picture in your own world of pain!!

Glad you had a good weekend away and are progressing on the weights / 300's. Are you tempted by the CTC this month :twisted: As for the Skierg =; =;

Ian - that 6 x 5' looks like a good session nicely executed 8)
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Re: what training have free spirits been doing today?

Post by Ian Bee »

A quiet, simple end to the week:

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CV is definitely on the up.



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Re: what training have free spirits been doing today?

Post by Mat »

That’s a tough session Ian - push the 24s too much and you struggle to perform the 20s. Looks like you balanced it well =D> =D>

My planned session today was a 1/2/3/4/3/2/1 Pyramid which seemed a good one to swap for the CTC - details on that thread. Glad that’s done!!
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Re: what training have free spirits been doing today?

Post by InlineJinn »

Another great day!

First time since August, 2018 that I pulled for over 60 minutes and over 10,000 meters in one sitting without any breaks. Up to 157 on the Meterboard (or so I think - it will be a while until it updates). Good progress on the next million meter mark too. Loom playlist this time (mostly the same guys as Tangerine Dream).
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Re: what training have free spirits been doing today?

Post by Mat »

Well done for the 60’ session =D> =D>

Bike sessions for me over the weekend as I try and do a bit more climbing to earn the Tron bike (if you know, you know)

Back on the Erg this morning for a “Bottom Tier” 30’ session set as 4’ @ R20 followed by 1’ @ R15 maintaining the same pace. Interesting way to make the 30’ go by. Mildly frustrated by the three splits that suggest R16 given that I'd counted the 15 strokes during each of the lower rate minutes :evil:

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice hour indeed!

That's an impressive pace for the rates held Mat Image

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Definitely felt a 5 or 6 /10 workout, and I feel the chore of holding to a rate Mat.....


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Re: what training have free spirits been doing today?

Post by Ian Bee »

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Nasty last rep for this one. Couldn't bear the SPM so resorted to "power" strokes to get through the last minute. Just horrible.

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Re: what training have free spirits been doing today?

Post by Mat »

That’s a really good improvement on both of those sessions Ian, and well done for hanging on in there on todays last interval =D> =D> That session is deceptive tough :twisted:

Back on the Wattbike again and up the Alpe as I grind towards unlocking the Tron!

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Re: what training have free spirits been doing today?

Post by Mat »

Back on the Erg, and the plan called for a 27’ row @R25 which is essentially free rate for me for a row that length

So I decided to go for a 30’ row as I haven’t done one for a while. Went off faster than planned and it hurt a little towards the end!

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Top work there Mat - very impressive pace and controlImageImageImage

A relatively gentle circuits last night (some very light weights with simple CV):

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(It does annoy me on a very petty level that my fitness tracker watch doesn't consider this to be a CV workout....)

Which should have been a perfectly fine lead in to today's 30m, UT2ish, 20spm:
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Probably paced a little too fast for the purpose. HR was probably a little in advance to how it felt (gentle and steady), so it'll be one to treat cautiously next time around.

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Re: what training have free spirits been doing today?

Post by Mat »

That’s a solid 30R20’ Ian - good improvement on the previous one with a similar HR drift 8)

Another slog up the Alpe on the Wattbike this morning

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Re: what training have free spirits been doing today?

Post by Ian Bee »

That's a fine morning ride Mat Image

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Happy with the result for today (I'm happy to set aside the SPM target). I don't think my HR will retreat to 80%s for this one any time soon, but holding to a consistent pace is a nice sign of progress.

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Re: what training have free spirits been doing today?

Post by hewitt »

Looks like my rowing training is on hold for a few weeks at least. We went away again this weekend to Hull. Following my rugby team Wigan. Me and Mrs H stopped over on Saturday night so had a few drinks around Hull. Then all of a sudden all hell broke loose and to cut a long story short I managed to dislocated my index finger in the madness. 😅. So I have 2 fingers strapped together like my old rugby days. 🏉 😅.
Enjoyable night. 😉

I will be back soon, once the pain subsides . :fsgrin:
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Re: what training have free spirits been doing today?

Post by Mat »

Ian - really good, consistent splits for what doesn’t look like an easy workout =D> =D>

Jason - only you could go away for a weekend with the wife and come back with a dislocated finger :lol:

Pulled on my big boy pants and did the 2k for the IRL this morning - it’s over on that thread :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Mat »

A virtual trip over the border into Scotland on the Wattbike for me this morning…

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Re: what training have free spirits been doing today?

Post by paulgould »

Good training week for me, but none of it rowing :fsbgrin:

Mon: Swim 2000m
Tue: Swim 5000m ( 2 sessions, 1 x 3000, 1 x 2000)
Wed: Swim 5000m ( 2 sessions, 1 x 3200, 1 x 1800)
Thu: Swim 5000m ( 2 sessions, 1 x 3500, 1 x 1500)
Fri: Swim 6000m ( 2 sessions, 1 x 4500, 1 x 1500)
Sat: Walk 62km
Sun: Swim 2000m

Each swim session includes 3.5km walk.
Will swim less next week but hope to get a few sessions in on the erg(if I can remember what to do :D )

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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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