what training have free spirits been doing today?

[spidermac]

Wish I had the mental discipline to do those sort of easier sessions Stumpy! Treatment unfortunately goes on for another year , hopefully my body will get more accustomed to the drugs & I will feel a bit more normal.
RHR back near normal so thought do some more metres & push things a bit more. 5/4/3/2/1k @18/20/22/24/26spm with 90sec rests. Last time averge was 2.06.5.
Wup - 1k
Time dist spm HR split
21:43.5 5000 18 155 02:10.3 - too fast legs feeling it.
17:29.2 4000 20 154 02:11.1
12:54.5 3000 22 154 02:09.0
08:31.0 2000 24 150 02:07.7
04:09.4 1000 26 154 02:04.7
01:04:47 15000 20 153 02:09.5
CD - 2k
Well unusualy for me screwed the nut after round one trying to chase previous splits & decided if I want to finnish the session will have to reset targets . Happy to finnish & do some more metres - last couple of rounds didn`t feel too easy!!

[Iain]

Spider, great that your resting HR back to normal, sensible decision on rate ladder, I'm sure I would have tried to keep it going and blown up on 4 or 3k!

Colin great consistency.

CTC today so reported there, enjoyed fresher weather and faster than expected.

[spidermac]

Great effort on the CTC Iain as I know you have been agonising over it!!
Been wary of trying any hi intensity intervals for quite a while so decided to try some today.
EM workout 12x1min on/1off in 4 sets of 28spm/30spm/32spm/32+spm
Wup - 3k
Time dist spm HR split
01:00.0 256 28 145 01:57.1
01:00.0 260 28 150 01:55.3
01:00.0 263 29 153 01:54.0 - missed spm.
01:00.0 268 30 157 01:51.9
01:00.0 271 31 159 01:50.7 - missed spm.
01:00.0 272 30 161 01:50.2
01:00.0 275 32 161 01:49.0
01:00.0 277 32 164 01:48.3
01:00.0 278 32 164 01:47.9
01:00.0 280 35 165 01:47.1
01:00.0 281 36 167 01:46.7
01:00.0 281 38 164 01:46.7
12:00.0 3263 31 159 01:50.3
CD - 2k
Happy to finnish this session glutes on fire. Survived the wout so may have a go at the CTC before end of the month.

[Iain]

Great session Spider, interesting which muscles you use most, for me it is usually quads (but hip flexors on longer rows after a lay off) and glutes on very long rows only and then it is stiffness not lactate burn.

After Friday's struggle, session 2 of my FM build, 10BpM lower, must have been humidity &/or tiredness. First OCD row I can remember (although before this I have always tried to increase on each interval and have occasionally managed successive number of metres).

Time Distn Rate Split MaxHR % MinHR %
15:00 3,267 18 02:17.7 147 79.9% 076 41.3%
15:00 3,267 18 02:17.7 155 84.2% 144 78.3%
15:00 3,267 18 02:17.7 157 85.3% 151 82.1%
15:00 3,267 18 02:17.7 157 85.3% 153 83.2%
15:00 3,267 18 02:17.7 156 84.8% 153 83.2%
15:00 3,150 16 02:22.9 149 81.0% 145 78.8%
1:30 19475 17.7 2:18.6 157 85.3%

[stumpy]

Thanks Spider & Iain well impressed guys. I’ve been putting off the CTC till after the dog days, can’t say I’m looking forward to doing it but will put a time in and just hope we get afloat. Today another easy 8k with one more session to go.

IMG_1568.jpeg (26.35 KiB) Viewed 2437 times

[Iain]

Colin, your HR is improving through these sessions, so doing you good. As I said on my write-up CTC is a strange experience. Normally it is tghe beginning or end of intervals that feel hard, but on these it is definitely the start. We will all have to wait on the generosity of the ladies to get onto the water!

[stumpy]

Cheers Iain just trying to keep motivated with my three current sporting interests, erg ,bike, and run, As I get older the run is the only one I have any chance of PBing these days. The 5k local park run is my main target later this year, that will be a new experience for me. Anyway today’s session was the last for the dog days challenge so yet another easy 8k

IMG_1569.jpeg (25.29 KiB) Viewed 2404 times

Colin.

[Iain]

Well done for finishing it Colin, can't remember ever doing so, messed up by taking week 2 off this year. Still haunted by my sub-25' 6k target that was unfinished business in the Rowlympics, so did a P5kP session (reported there).

[spidermac]

Had a tuff day yesterday - legs fely heavy.
Decided on a em variant - 4min@20spm+1min@24spm.
Wup - 1k
Time dist spm HR split
05:00.0 1127 21 142 02:13.0
05:00.0 1131 21 150 02:12.6
05:00.0 1132 21 154 02:12.5
05:00.0 1134 21 157 02:12.2
05:00.0 1134 21 159 02:12.2
05:00.0 1135 21 161 02:12.1
05:00.0 1135 21 162 02:12.1
05:00.0 1135 21 161 02:12.1
40:00.0 9059 21 155 02:12.4
CD - 1k
Thought about doing 60mins but hr pretty hi & stopped at 40mins. Felt hard work!

[Iain]

Nice negatively split set starting above SPI of your usual 30'R20 and going on for longer

[spidermac]

Busy day so a quick one ( not in speed!)
Wup - 1k
Time dist spm HR split
05:00.0 1095 18 131 02:16.9
05:00.0 1112 20 134 02:14.8
05:00.0 1141 21 147 02:11.4 - missed spm should have been 22.
05:00.0 1095 18 143 02:16.9
05:00.0 1112 20 146 02:14.8
05:00.0 1165 22 157 02:08.7
30:00.0 6715 19 143 02:14.0
CD - 1k
Steady away.

[Iain]

Well done Spider, nicely neg split with good last interval!

[Iain]

LSD for me today, intended to do 3,150 /15' but felt good to go a bit quicker and still stayed in about UT2 zone even with low rate, just hope it doesn't prejudice Waterfall tomorrow as preparation for a 6k TT:

Time Distn Rate Split MaxHR % MinHR %
15:00 3,201 17 02:20.6 141 76.6% 066 35.9%
15:00 3,201 16 02:20.6 148 80.4% 137 74.5%
15:00 3,201 16 02:20.6 151 82.1% 143 77.7%
15:00 3,201 16 02:20.6 151 82.1% 144 78.3%
15:00 3,201 17 02:20.6 151 82.1% 146 79.3%
15:00 3,201 17 02:20.6 151 82.1% 145 78.8%
1:30 19200 16.5 02:20.6 151 82.1%

[webberg]

My best 1 hour time in over ten years.

Just over 13,200

[Iain]

Congratulations Graham.

[Ian Bee]

A quick check in to see it's all very busy. I lost my way on 2k sessions, so around a month ago reverted to Fletcher sessions and have reached week 4 of consistent sessions so hopefully I have a habit to hold on to.

Today was 6min: 26 spm @1.56, then 9min: 20 spm @2:05, 4 rounds with 4 minutes active rest.

A massively too detailed Garmin description follows for anyone else who finds this information overload interesting:

https://connect.garmin.com/modern/activ ... nique_id=6

Still early stages in the plan, but the faster reps didn't sit well with me completely but I can feel the direction of travel - nice flattish HR is a big tick.

This broadly gives me a baseline for the CTC of 1:56 pace, possibly a bit under, so we'll see come through weekend.

[Iain]

Great session Ian. I have always struggled to stay in the HR zones required, did these work for you?

[Ian Bee]

Great session Ian. I have always struggled to stay in the HR zones required, did these work for you?

Very guardedly, at this stage yes. The mini sawtooth like yesterday gets very close to the limit, and today's session I intentionally held the pace back from that suggested - three rounds of 20m, 2r. Pace moving from marathon, 5k to HM pace. I just knew 5k pace in that sandwich was not on the cards so satisfied myself with a decent CV session:

https://connect.garmin.com/modern/activ ... que_id=15

In the end, I had arguably too much headroom (averaging sub 80% in a session which should target 80-90% in terms of HR range) so I will have to pull my socks up next time this session comes around.....

[Iain]

Interesting, I ask as I have struggled with this since I started using a HRM, but have only had one long uninterrupted period of training since so don't know whether if I can continue regular training for long enough then I should settle to values within the prescribed ranges. I have decided that I will never meet the "recommended" rating ranges for UT1/UT2, while I (perhaps inaccurately) believe that I have a good understanding the divides between UT1, AT and TR for me. When I (at least and presumably at least some others) are returning to fitness then I believe that higher HRs can be maintained to have the same impact on subsequent performance. As such I have largely ignored HR based training just used HR as additional data on the training I have done. Maybe I should try again as I believe I am finally getting back to a level of fitness where shorter periods of AT & TR HRs (being amounts that I would previously have ignored in characterising a session) appear to result in compromised sessions the following day.

Would be good to see if anyone else has experience of this or perhaps I am just getting old!

[Ian Bee]

Thought provoking comment Iain.

Having shifted around training regimes quite a bit, I can firmly recall HR based training really didn’t fit with me a few years ago but with the passage of time the Fletcher % limits/targets do fit well. This could very much be associated with a longer term commitment to indoor rowing - the last chunk of sessions to Fletcher’s pattern which I completed was around 3 years ago and I do fondly recall that the time the sessions took were daunting me at that stage, and I did far less weight based training. Relatively speaking, I’m much more balanced for weights and my capacity to let a HM distance pass me by is much, much greater.

Much as I mentioned above, I tend to put as much emphasis on perceived exertion as specific range of HR (whether % or otherwise) in part because I put a sensible amount of confidence in the wrist based HRM (currently a Venu 3, immeasurably better than my Ticwatch but perhaps a shade less precise than my Wahoo chest strap).

[Iain]

Thanks for the response Ian. Well HRM didn't charge properly so today's LSD done without. After yesterdays exertions I had serious PEMS so today kept it slow, but even this seemed harder than it should have:

Time Distn Rate Split
15:00 3,151 17 02:22.8
15:00 3,150 16 02:22.9
15:00 3,151 16 02:22.8
15:00 3,151 17 02:22.8
15:00 3,150 17 02:22.9
15:00 3,150 17 02:22.9
1:30 18902 16.7 2:22.8

[spidermac]

Good to see the thread keeping busy.
I have been quite ill the last 10 days so no exercising apart from getting up off the sofa!! Bit of a make or break consultation this week re continuing with the treatment.
Decided to try some rowing.
Wup - 1k
Time dist spm HR split
06:00.0 1335 20 147 02:14.8
06:00.0 1340 20 150 02:14.3
06:00.0 1335 20 152 02:14.8
06:00.0 1336 20 154 02:14.7
06:00.0 1337 20 154 02:14.6
30:00.0 6682 20 151 02:14.6
CD - 1k
Well pleased to do a session but HR ridiculous! Also splits a bit inconsistent but i`ll take it - see how i fee tomorrow.

[Iain]

After a break and illness Spider, that is a good performance and faster than your usual. Well done.

[hewitt]

After my last post about Mrs H having breast cancer . I thought I would give you all an update. She had the surgery for breast removal on the right hand side and clear all the lymph nodes about 6 months ago. And it was a complete success. . She has recovered very well and been given the all clear. We even went on holiday last week and with her new implant nobody could even tell. They even do implants for swim suits now.

As for me and my training, I am plodding along nicely since I bought my own erg. Doing about 20-25k a week. Mostly interval sessions adding up to 5k. Followed by some kettlebell training with 20kg kettlebells.

Life is good and living it like every day could be our last. Going away again in November.
Live strong and row well.

[Iain]

Great to hear that everything is good for you Jason. Too much bad news and not enough training on here now we are all getting older! SOmehow wondering how to pace sessions starts to seem a bit trivial compared to people's mortality!