what training have free spirits been doing today?

[JonT]

Great effort to get something completed Spider.

[spidermac]

Tried to do CTC & some higher intensity sessions last few days but feeling very shaky & HR rocketing. RHR 15 beats above normal! Will have to resign my self to LSD till things settle down so another 30minR20 today.
Wup - 2k
Time dist spm HR split
06:00.0 1334 20 135 02:14.9
06:00.0 1334 20 139 02:14.9
06:00.0 1334 20 142 02:14.9
06:00.0 1334 20 143 02:14.9
06:00.0 1334 20 145 02:14.9
30:00.0 6668 20 140 02:14.9
CD - 1k
Average hr a bit lower than last time so I supose thats something!

[Iain]

Give your body time to recover Spider. 30'R20 will maintain the fitness and you might like to drop the pace a little if this becomes tough. BUt great to see you continuing to knock out the sessions.

[spidermac]

Drop the pace !!!!!Nooooooooooo.
Another 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 133 02:14.9
06:00.0 1334 20 135 02:14.9
06:00.0 1334 20 137 02:14.9
06:00.0 1334 20 139 02:14.9
06:00.0 1334 20 140 02:14.9
30:00.0 6670 20 136 02:14.9
CD - 1k
HR a bit better felt controlled. A slow build back! Another OCD row & hr only varying by 7 beats.

[spidermac]

Felt a bit better today so pushed a bit harder. 2x15minR2min with increasing spm.
Wup - 1k
Time Dist spm HR split
05:00.0 1133 20 133 02:12.3
04:00.0 937 22 143 02:08.0
03:00.0 717 24 146 02:05.5
02:00.0 492 26 153 02:01.9
01:00.0 252 28 156 01:59.0
Rest 2min
05:00.0 1156 20 149 02:09.7
04:00.0 949 22 151 02:06.4
03:00.0 726 24 156 02:03.9
02:00.0 497 27 159 02:00.7 - missed spm.
01:00.0 254 28 160 01:58.1
30:00.0 7113 22 150 02:06.5
CD - 1k
Good to see hr getting up there again. Thought about another round but decided to be sensible & stop at 2 rounds.

[Iain]

Great recovery Spider, maybe there is something in this indoor rowing after all

[spidermac]

Thanks Iain starting to feel a bit more used to the treatment!
Todays effort - alternate 18/20/22spm every 5mins.
Wup - 1k
Time dist spm HR split
05:00.0 1113 18 127 02:14.7
05:00.0 1134 20 137 02:12.2
05:00.0 1161 22 144 02:09.1
05:00.0 1124 18 142 02:13.4
05:00.0 1152 20 149 02:10.2
05:00.0 1178 22 153 02:07.3
05:00.0 1133 18 152 02:12.3
05:00.0 1165 20 155 02:08.7
05:00.0 1183 22 157 02:06.7
45:00.0 10339 20 146 02:10.5
CD - 1k
Thought about doing 60mins but managed to rein in my normal tendency to thrash myself! Happy to do 3 wouts in a row.

[Iain]

Nicely done Spider, neg split all the way! After 5 Rowlympic rows in 3 days, LSD today. Pleasantly surprised that HR lower than last done. Tried to maintain R16 for first 90 min but let it get away once

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,151 16 02:22.8 144 78.3% 88 47.8%
15:00 3,151 16 02:22.8 150 81.5% 139 75.5%
15:00 3,153 16 02:22.7 151 82.1% 147 79.9%
15:00 3,154 17 02:22.7 152 82.6% 146 79.3%
15:00 3,155 16 02:22.6 152 82.6% 147 79.9%
15:00 3,155 16 02:22.6 151 82.1% 147 79.9%
15:00 3,114 17 02:24.5 148 80.4% 144 78.3%
1:45 22027 16.3 2:23.0 152 82.6%

[Iain]

Another LSD for me, but pushed to UT1 and a bit shorter. Very sweaty, cooler but still humid. Definitely feeling 5th day in row, but day off tomorrow and HR around where I would expect (issue more muscular!)

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,251 19 02:18.4 147 79.9% 081 44.0%
15:00 3,251 19 02:18.4 156 84.8% 145 78.8%
15:00 3,253 18 02:18.3 157 85.3% 152 82.6%
15:00 3,254 18 02:18.3 158 85.9% 154 83.7%
15:00 3,155 18 02:22.6 154 83.7% 149 81.0%
1:15 16158 18.4 2:19.2

[spidermac]

After yesterdays efforts just a 30minR20 today.
AM - climbing training
PM - Wup 1k
Time dist spm HR split
06:00.0 1334 20 130 02:14.9
06:00.0 1335 20 133 02:14.8
06:00.0 1335 20 133 02:14.8
06:00.0 1334 20 135 02:14.9
06:00.0 1334 20 137 02:14.9
30:00.0 6669 20 133 02:14.9
CD - 1k
Happy with a lower hr as 2nd wout of the day, hot & humid again.

[Iain]

Nice to see your consistent training continues Spider.

[stumpy]

And then there were three if you can’t beat them you might as well join them. A bit of a dog row this one today, all good base training.

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[Iain]

Good to have you back Colin. Nice neg split steady row at a sensible HR, I am still astounded by your ability to up power on decreasing ratings without pushing up HR. I can only think that you are moire comfortable with a lighter faster stroke than I have ever been. For me R24 would be a hard 30' rating!

[Mat]

Morning all
Returning to the forum to confirm that in recent times, the only consistent element of my contribution is a lack of consistency

A lot of good sessions from Spider and Iain, especially those “sit down and get through it” workouts

Great to see you back too Colin

I’m continuing to use my 6k based plan and this morning was the one that broke me last time
250 @ R20 then 250 at 2k pace (no rest as all
of these sessions are just a straight 6k)

After last time I decided that 5k pace would be a better starting point for the free rate pieces, and it worked better, though still a really tough session

[Iain]

Well done for getting throug that Mat with only 2 of the faster intervals not faster than the preceding. I have been feeling a bit under the weather. Too many covid symptoms in the house and may just be hayfever, I think I have found a third type of demon, the "don't pick up the handle at all" demon!

[spidermac]

Not feeling great today - new meds having an effect, RHR quite hi so just a 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1335 20 134 02:14.8
06:00.0 1334 20 137 02:14.9
06:00.0 1335 20 140 02:14.8
06:00.0 1335 20 142 02:14.8
06:00.0 1335 20 146 02:14.8
30:00.0 6670 20 139 02:14.9
CD - 1k
A good decision as shown by HR being a good bit higher than a few days ago.

[stumpy]

Much warmer in south Somerset today as shown in an elevated hr hence up into UT1 but still felt good. Spider for someone who is on chemotherapy I think your doing wonderful good that your listening to your body matey only you can tell how you feel but good on you. Mat how’s the finger? That’s a lot of data mate for a 6k well done.
Iain stop slacking and get on with it.

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[spidermac]

Thanks for all the support guys. Decided on an EM wout - 3x10minR30s split into 5/3/2min at differing spm.
Wup - 1k
Time Dist spm HR split
05:00.0 1116 18 0 02:14.4
03:00.0 679 18 0 02:12.5
02:00.0 465 20 0 02:09.0
R30s
05:00.0 1157 18 0 02:09.6
03:00.0 700 20 0 02:08.5
02:00.0 470 20 0 02:07.6
R30s
05:00.0 1177 20 0 02:07.4
03:00.0 710 20 0 02:06.7
02:00.0 478 23 0 02:05.5 - should have been 22spm.
30:00.0 6952 19 0 02:09.4
CD - 1k
Decided to push the pace a bit but 3 rounds was enuff didn`t think I was going to keep -ve splitting!. HR monitor on the blink again - usually the batteries which I think don`t last very long!!

[stumpy]

Very warm and humid today. Mad dogs, and English men especially this type of English man sit in sweltering garages sweating buckets but you know what I actually enjoy it. Week two completed.

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[spidermac]

STumpy hot & humid - tuff conditions well done on getting a wout in.
A 45min countdown today at 20spm.
Wup - 1k
Time dist spm HR split
09:00.0 2002 20 142 02:14.8
08:00.0 1780 20 146 02:14.8
07:00.0 1557 20 149 02:14.8
06:00.0 1335 20 151 02:14.8
05:00.0 1112 20 151 02:14.8
04:00.0 890 20 152 02:14.8
03:00.0 667 20 154 02:14.9
02:00.0 445 20 153 02:14.8
01:00.0 223 20 155 02:14.5
45:00.0 10007 20 150 02:14.9
CD - 1k
Happy to do somethng a bit longer but HR thro the roof for this split!!

[Iain]

Well done Colin & Spider for keeping going through the heat. After a long weekend away (Ok I was at the National Sports Centre for a party, but conveniently forgot to take kit to erg!) I hope to be back tomorrow.

[stumpy]

Splits
Time Meters Pace Watts Cal/Hr S/M
26:00.1 5,000m 2:36.0 92 617 22 122
5:12.0 1,000m 2:36.0 92 617 22 108
5:12.0 2,000m 2:36.0 92 617 22 122
5:11.9 3,000m 2:35.9 92 617 22 124
5:12.1 4,000m 2:36.0 92 616 22 128
5:12.0 5,000m 2:36.0 92 617 22 132
Week 3 very easy 5k dog days

[spidermac]

Wanted to do some climbing training but hands too sore so instead another 30minR20.
Wup - 1k
Time dist spm HR split
06:00.0 1335 20 139 02:14.8
06:00.0 1335 20 143 02:14.8
06:00.0 1335 20 145 02:14.8
06:00.0 1335 20 148 02:14.8
06:00.0 1335 20 148 02:14.8
30:00.0 6672 20 144 02:14.8
CD - 1k
Another OCD row tho didn`t feel like it! RHR 20 beats above normal! so good idea not to push things.

[Mat]

Really good to see such consistent training Spider, especially with the effect of new meds, together with the heat - hope things are beginning to settle down with the meds

Mat how’s the finger? That’s a lot of data mate for a 6k

Cheers Colin, finger / knuckle are on the mend, but the slight angle at which the finger now sits makes me wonder whether I shouldn't have tried to shrug it off
Really good work in the heat Colin

A well deserved rest Iain - hope you enjoyed the party

Not the best workouts for me recently - tried the CTC and failed dismally (had another go this morning which went better), and then a 3 x 500R20 / 1500 @5k pace in which I ended up baling on the final interval

[Iain]

Mat, glad its not just me. thoughts of an 8 x 500 abandoned when struggled to hit target pace during warm up. Did a messy session. Bizarrely HR "Astride" was over 10 bpm below usual and HR didn't rise as fast as usual. Tried out 20/10S intervals following comments on C2 Forum about importance of timing the first stroke. What have others found with this? Did a few 1' on 1' off to get a bit of pace and ease into starts before a "strength" session of 10 x 20S r1' R30. Down 1-2S/500m on last time (not surprising given earlier efforts), but HR at end of most intervals in mid 70's % only rising significantly during the rests. Still at least I have stopped the rot, August is when many of my previous training pauses have happened.