what training have free spirits been doing today?

[stumpy]

Got up early and was Erging around 9am so was much cooler, another dog days session have decided to do 6x 5kms For week 3

IMG_1522.jpeg (31 KiB) Viewed 2238 times

[Mat]

Sounds like a fairly productive “messy session” in the end Iain
Nice work Colin

6kR20 for me this morning

[stumpy]

Thx Mat, have you still got the goats?
Another dog session nice and easy does it.

IMG_1528.jpeg (30.56 KiB) Viewed 2205 times

[spidermac]

5K`s seem to be flavour of the month - nice -ve splitting Mat & Colin.
Getting treatment last 2 days so no rowing.
Intended to do YET another 30minR20.
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 140 02:14.9
06:00.0 1334 20 145 02:14.9
06:00.0 1334 20 147 02:14.9
06:00.0 1335 20 147 02:14.8
06:00.0 1335 20 154 02:14.8 - thought will just do another 6mins!
06:00.0 1335 20 154 02:14.8
06:00.0 1335 20 153 02:14.8
06:00.0 1335 20 155 02:14.8
06:00.0 1335 20 155 02:14.8
06:00.0 1335 20 155 02:14.8
01:00:00 13340 20 150 02:14.9
CD - 1k
RHR bit more like it today. Felt OK at 30min & decided I want to do a few more metres. Have given up going by HR as seems to be all over the place & use RPE for the moment till things settle down. Happy to do 60mins.

[stumpy]

Hi everyone,
Another dog session 5k this time with a positive split @r24.

IMG_1529.jpeg (31.09 KiB) Viewed 2181 times

[Iain]

Colin great consistency. Mat, good to see that your strokes were getting stronger through the 6k. Spider, great to see that you had the energy to double your session. I hope you get over the treatment quickly.

LSD for me after yesterday's row was tougher than expected. But HR not elevated today and average HR only up 1BpM despite my week off.


Time Distnc Rate Split MaxHR % MinHR %
15:00 3,151 17 02:22.8 143 77.7% 86 46.7%
15:00 3,153 17 02:22.7 150 81.5% 139 75.5%
15:00 3,154 17 02:22.7 152 82.6% 145 78.8%
15:00 3,155 17 02:22.6 151 82.1% 145 78.8%
15:00 3,156 17 02:22.6 150 81.5% 143 77.7%
15:00 3,157 17 02:22.5 151 82.1% 146 79.3%
1:30 18918 17.0 2:22.7 152 82.6%

[stumpy]

Iain good session glad to to see you have stopped slacking today two sessions first. Treadmill followed by yet another easy 5k.

IMG_1530.jpeg (31.06 KiB) Viewed 2157 times

[Iain]

Colin good to see that the dog is keeping you working

Had thoughts of CTC this morning, but upper body stiff so did UT1 hour, as "converted" warm up to this done on Just row, hence different splits (and difficulty "landing" on target.

Time Distnc Rate Split MaxHR % MinHR %
10:00 2,176 20 02:17.9 146 79.3% 092 50.0% - started with weaker stroke as warmed up
10:00 2,178 19 02:17.7 151 82.1% 144 78.3% - pace erratic compensating for dropped hands
10:00 2,176 19 02:17.9 154 83.7% 149 81.0% - more consistent
10:00 2,176 18 02:17.9 157 85.3% 152 82.6% - rating dropping as tire
10:00 2,177 18 02:17.8 158 85.9% 153 83.2% - timed start wrong so playing catch up
10:00 2,185 18 02:17.3 160 87.0% 154 83.7% - few 2:20s, increased work a little to compensate
1:00 13,068 18.7 2:17.7 160 87.0%

[spidermac]

Looks pretty consistent to me Iain,
Not sure what to do today but couldn`t face another 30minR20 so decided on an EM variant 2x15minR2min with each round done as a rate ladder.
wup - 1k
Time dist spm HR split
05:00.0 1125 20 147 02:13.3
04:00.0 928 22 154 02:09.3
03:00.0 714 24 160 02:06.0
02:00.0 488 27 165 02:02.9
01:00.0 252 28 167 01:59.0 - mmm that felt tuff HR very Hi!
Rest 2min
05:00.0 1132 20 158 02:12.5
04:00.0 933 23 164 02:08.6
03:00.0 715 25 166 02:05.8
02:00.0 488 27 167 02:02.9
01:00.0 254 29 167 01:58.1
30:00.0 7027 23 161 02:08.0
CD - 2k
DId this wout 2 weeks ago at 2.06.5/22spm/150HR!! Lost the spm a bit in the second round but wanted to push the HR a bit - saw a 170 briefly max I have seen in a few years. Almost a -ve split but happy to do something a bit more intense. Last 10mins probably HR average around 97%!

[Iain]

Spider, I take matching as -ve split. I think originally -ve split just meant second half quicker than the first anyway! Maintaining those HRs is impressive. Although I find any HR is at a much lower RPE when I haven't rowed for aq while. You may be down red blood cells so blood "thinner". I think I would have pretended the 5' second time was supposed to be R21!

[stumpy]

Iain excellent hour, I think I’m going to have to do a couple of those for the last week of dog days I have no idea why I’m doing this challenge as I’m no dog lover.
Spider your not alone re the 30 r20 but that’s all I feel comfortable with while I’m trying to improve my running. So today another 5k

[stumpy]

Erged the ergdata wod this afternoon it was truly horrible nuff said.
21:00.0 4,613m 2:16.5 137 772 25
5:00.0 1,144m 2:11.1 155 834 26
r: 2:00 21m
4:00.0 891m 2:14.6 143 793 27
r: 2:00 31m
3:00.0 658m 2:16.7 137 770 25
r: 2:00 29m
4:00.0 848m 2:21.5 124 725 24
r: 2:00 28m
5:00.0 1,073m 2:19.7 128 740 24

[spidermac]

Still crankin the 5ks stumpers.
Busy day so evening wout for me unusually!
EM wout - 3x15min R1min spm as below.
Wup - 1k
Time dist spm HR split
05:00.0 1117 18 138 02:14.2
10:00.0 2295 20 151 02:10.7
Rest 1min
15:00.0 3506 20 160 02:08.3
Rest 1min
10:00.0 2357 20 162 02:07.2
05:00.0 1205 22 165 02:04.4
45:00.0 10481 20 155 02:08.8
CD - 1k
Good wout for the legs & the lungs & the ticker!!!! Something a bit slower for next wout!.

[Iain]

SPider that looked hard, well done for maintaining the neg splits and hitting rate targets

Colin, were there any rate restrictions on your row? Or was it a bit of a fly & die? Impressive increase in pace on recent rows.

Tried CTC today and set out too fast. I find it really tough to accelerate the flywheel for the first 2 strokes and then immediately back off so ended up rowing much of it at 1:49s with 12-13 strokes /20S, well below current 1k pace and inevitably H/D in second set despite HR barely above threshold. Chris News position in boat 2 won't be threatened my me! Its just trying to accelerate the flywheel without the alactic boost. Need more discipline!

Did a sub-2' paced 5' to get rid of frustrations and then 12 x 30S on 30S off, A milder version of this:

Time Distnc Rat Split MaxHR % MinHR %
00:30.0 136 36 01:50.3 151 82.1% 100 54.3%
00:30.0 137 36 01:49.5 158 85.9% 133 72.3%
00:30.0 137 38 01:49.5 160 87.0% 136 73.9%
00:30.0 138 36 01:48.7 164 89.1% 138 75.0%
00:30.0 138 36 01:48.7 166 90.2% 143 77.7%
00:30.0 139 38 01:47.9 168 91.3% 145 78.8%
00:30.0 138 38 01:48.7 168 91.3% 146 79.3% - missed first stroke
00:30.0 140 38 01:47.1 172 93.5% 149 81.0%
00:30.0 140 40 01:47.1 173 94.0% 151 82.1%
00:30.0 142 40 01:45.6 176 95.7% 153 83.2%
00:30.0 141 40 01:46.4 176 95.7% 155 84.2%
00:30.0 145 46 01:43.4 176 95.7% 157 85.3%
06:00 1671 38.5 1:47.7 176 95.7%

Just have to stay calm and get the CTC done this weekend, but I understand why this isn't the most popular challenge! Some 10km short of where I tailed off last season and not feeling the love of the erg at present as easy wins behind me. So need to knuckle down to my season's "first" million!

[Mat]

We’ve still got goats Colin, though I must confess that they are different to the ones we had when you were here

IMG_1040.png (239.86 KiB) Viewed 1960 times

Really great to see the consistency in training here Certainly puts me to shame jumping around between rowing, cycling and other functional fitness stuff

Back on the erg this morning with a 6 x (700m R20 / 300m at 2k or faster)

Tough session, but managed to net split the fast intervals, whilst the “recovery” R20 pieces took the hit on pace!!

IMG_1036.jpeg (72.79 KiB) Viewed 1960 times

[stumpy]

Mat I do like the look of that session But I’m glad you were doing it and not me I’m off the bike for a bit Zwift price increase decided it just like the last time but will more than likely re subscribe soon. A tough treadmill session this morning I’m completely useless at running but I am improving albeit very slowly. Oh by the way Iain yes it was a fly/die it came as a bit of a shock Mat lovely pic of the goats they reminded me years ago on some Greek island where I had to rescue one who had tried to jump his pen fence the poor thing was more than half dead suspended by a rear leg,I reaked of goat for days.

[Iain]

Nice session Mat, I don't remember seeing a purple zone before on your graphs and you seem to have left that at the end . I assume that is pace and scales have gone haywire. Strong strokes and R28/89 so definitely serious.

Well done for sticking with it. Not sure on the logic of the plan but hard sessions like that can only help.

[Mat]

Cheers Colin - that goat smell certainly lingers for a while after any contact
The price increase on Zwift certainly does make a big difference if you're not using it regularly. I took it up after my hip replacement as I needed something to replace the running that had been such a huge part of my training for several years. I now generally race every other day, including team / league races so I feel that I still get vale from it, but I know its definitely less of a "no brainer" than it once was.
I've also started some gentle running again on Zwift - I'll never be able to get up into the mountains as I used to, but my daughter has suggested we enter a Hyrox event as a mixed doubles pair so I figured that I'd better be able to do some running! Good to hear you're getting some good sessions in on the treadmill

Nice session Mat, I don't remember seeing a purple zone before on your graphs and you seem to have left that at the end . I assume that is pace and scales have gone haywire. ... Not sure on the logic of the plan but hard sessions like that can only help.

I think that the blue line is supposed to be % of 2k pace, but tbh I don't take a lot of notice of it, and have no idea what the colours mean

The logic of the plan is quite personal tbh. I want to get a variety of training into my week, and often that means two types of training in one session, whilst trying to keep to an hour. Conventional training plans tend to take up to an hour with warm up etc which leaves little time for other training. I did like the Rowalong 30' plan which I ran through a couple of times, and so tweaked (and shortened) it a little to deliver 9 sessions done in rotation, and giving 3 sets of 3 training sets alternating between longer intervals @ 5k ish pace, shorter intervals at 2k ish pace and a Stroke Rate based session.
These sessions are all continuous, with no specific rest period, though all intervals separated by R20 periods of "active recovery" which means that all sessions total a 6k piece of 23-25 mins

Its working for me at the moment

[stumpy]

Final week of the dog days so 5k just won’t do it, I’m going for 8k x5 so that along with the 3 run sessions should suffice as long as I go easy.

IMG_1563.jpeg (25.2 KiB) Viewed 1868 times

[spidermac]

Lots of action since my last post - good to see. Iain bad luck on the CTC but gives you a target.
Mat - agree variety necessary to keep motivated on the erg.
Stumpy - good effort running at 71! , I gave up in my forties to preserve my knees for skiing & climbing.
EM session of 30min today.
Wup - 1k
Time dist spm HR split
10:00.0 2202 18 144 02:16.2
08:00.0 1787 20 147 02:14.3
06:00.0 1388 22 159 02:09.6
04:00.0 951 24 163 02:06.1
02:00.0 491 26 167 02:02.1
30:00.0 6816 20 156 02:12.0
CD - 1k
Well as always better to do a session than do 0, but HRs absolutely ridiculous for those splits!!!

[Iain]

Spider, good to see you doing a harder session. Well done to maintain your work per stroke as you raised the rating.

[Iain]

Can't row tomorrow, so made today's session a "grey" one. Plan was to increase these hour long sessions by 2m per 15' each week to get to 2:15 pace and then extend in prep'n for sub 3:10 FM next May. Much harder than it should have been with HR through the roof (average 10bpm higher for a 0.6S/500m increase), will reset if this continues and was not just an anomaly / due to high humidity. RPE higher than expected, but surprised that this was consistently above threshold when 6.2S/500m below HM SB. Below I have added the next interval to show that HR stayed around threshold at LSD pace! But may have been dehydrated due to excessive sweat loss. Still completed to schedule:

Time Distn Rate Split MaxHR % MinHR %
15:00 3,266 17 02:17.8 153 83.2% 077 41.8%
15:00 3,266 17 02:17.8 164 89.1% 151 82.1%
15:00 3,266 18 02:17.8 169 91.8% 163 88.6%
15:00 3,266 18 02:17.8 170 92.4% 167 90.8%
10:00 2,108 17 02:22.3 167 90.8% 163 88.6%
05:00 1,032 16 02:25.4 162 88.0% 156 84.8%
1:15 16193 17.3 2:18.9 170 92.4%

[stumpy]

Iain good hour+ I think this heat really messes with our training sessions. Today for me another easy 8k for the dog days trying to keep under zone 3 as I really need to recover for the next days sessions.

IMG_1565.jpeg (25.29 KiB) Viewed 1800 times

[spidermac]

Nice consistency Iain & Stumpy.
Wasn`t sure if I was going to row today but ended up doing 2x20minR1min as RHR still hi.
Wup -1k
Time dist spm HR split
10:00.0 2210 18 137 02:15.7
10:00.0 2243 20 145 02:13.7
Rest
20:00.0 4501 20 152 02:13.3
40:00.0 8954 19 144 02:14.0
CD - 1k
Maybe a UT1 zone wout? Not a great fan of evening wouts - still felt my lunch even tho it was 4 hrs ago!!

[stumpy]

Spider well done in getting that one in considering all your doing remarkably well. When does your treatment finish?
So today’s session was similar to yesterday’s only same average pace and at r20.

IMG_1567.jpeg (25.56 KiB) Viewed 1700 times