what training have free spirits been doing today?

[Mat]

Solid first go at the CTC Rob, though I'm sure we'll see a rather more painful performance before the end of the month

I'm glad it wasn't just me who underestimated the 5 x 5 Ian. Nice improvement

Long and painful race this morning on the virtual cobbles of Paris

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[spidermac]

Nice -ve splits on the CTC Rob.
Ian looks like quite a tuff effort. Due the 5x1500 PP this week - similar but more rests!.
Longer row today - 4 setsx 18/20/22spm every 5mins. Last time 2.08.4/20spm/14018m no HR data.
Wup - 1k
05:00.0 1134 18 126 02:12.2
05:00.0 1161 20 133 02:09.1
05:00.0 1187 22 139 02:06.3
05:00.0 1140 18 136 02:11.5
05:00.0 1170 20 143 02:08.2
05:00.0 1191 22 147 02:05.9
05:00.0 1147 18 146 02:10.7
05:00.0 1183 20 150 02:06.7
05:00.0 1203 22 153 02:04.6
05:00.0 1160 18 151 02:09.3
05:00.0 1203 20 154 02:04.6
05:00.0 1225 22 157 02:02.4
01:00:00 14096 20 144 02:07.6
CD - 1k
Got a sweat on! faster than last time; definitely not UT2 maybe UT1? Who knows. Not red lining it but got a bit breathy on the last 22spm segment.

[Ian Bee]

Nice step up Spider

Continuing the theme of not recognising hard sessions:




First rep was hard, then spent the remainder of the session playing mental games to avoid a HD.

The intended pace was 1.55, which was very obviously not on the cards. I was hoping to hold 1.56-1.57, so there's a tick, but nothing was going to convince me to hold 28spm.



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[spidermac]

Well done for finnishing Ian.
Steady away for me today. - 4x10minR60s at various spm:
Wu - 1k
Time Dist spm HR split
10:00.0 2248 20 127 02:13.4 - all at 20spm
10:00.0 2283 21 134 02:11.4 - 5min ea @20/22spm
10:00.0 2324 22 148 02:09.0 - 4/3/2/1@20/22/24/26spm
10:00.0 2421 24 159 02:03.9 - 2min ea @ 20/22/24/26/28 spm
40:00.0 9276 21 142 02:09.3
CD - 1k
Gave it a bit of a push on last interval.

[Mat]

Nice sessions spider - especially like todays with the negative splits and increasing stroke rate as you went along

Really good improvement Ian - looked like a tough session

Yesterday I considered revisiting the 5x5 to do it properly, but did the CTC instead

This morning was my usual circuit session followed by 15' meandering around Watopia in Zwift on the Wattbike

[Mat]

One of those odd sessions this morning - 30’R20 with a “power stroke” every minute

Started easy and gradually worked harder as I went

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[spidermac]

Some nice -ve splitting there Mat.

[Ian Bee]

Absolutely - nice session Mat

Spider - have seen your PP session. Good luck for next time!!!

Warm up intervals (upright row, military press, bench rows).

Main event:




A very gentle end to the week!

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[Mat]

Good solid session Ian

I took a rare day off training yesterday
Got up to watch the Grand Prix this morning. After starting at 6am, rain stopped play after 2 laps so I jumped on the bike for a sweaty Zwift ride followed by a short circuit session. Just finished and got back in the house as the race restarted… nice timing

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[spidermac]

My usual 60min session but decided to break it up a bit - 3x20minR60s.
Wup - 1k
Time Dist spm HR SPlit
20:00.0 4532 19 132 02:12.3
20:00.0 4576 20 137 02:11.1
20:00.0 4630 21 142 02:09.5
01:00:00 13739 20 137 02:11.0
CD - 1k
OK session, temps nice for rowing at the moment.

[Mat]

Nice session Spider

20x1’R20/r1’ for me this morning. Plan suggested MAX effort on every stoke, but with 20 intervals that was never going to happen. Chose what felt like a tough pace at R20 and held there for the whole session

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[Ian Bee]

Looks familiar Mat - and similarly I judged a more manageable pace .....

Standard warm up intervals (bicep curl, overhead chest, bent over row).

Returning to W1 of the 500m plan:



A "good" example of ignoring pace guides and HRM going wobbly. On balance an "improvement"

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[Ian Bee]

Standard warm up intervals (front lateral, fly, deadlift).

Then 500m plan, W1S2 - tabita session: 3 rounds of 20s max, 10s active recovery by 8.

Edited highlights:



Think my HRM is on the way out, so that comparison is out. Find this one a little tough to judge the active recovery (try to keep 2:15 ish) but by the end of round three there's so much temptation to stop for a second or two - and that's messes with the pace hugely.

Plus side, max was largely improved for reduced SPM.

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[Mat]

Ouch - that 500m plan is going to include an awful lot of painfully fast stuff Good luck with it - solid start

Tuesday morning means Zwift Racing League as usual…

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[stumpy]

Mat are you off the front or the back in the above pic either way well done . Zwift very tempted to sign up again especially as my Trainer road ramp test put me at 2.51 watts/kg this morning, that's cat C which is a first for me on Zwift, amazing what losing 10 kg does. As my weekly training involves 2 erg sessions and 3 Trainer road sessions I may swop my TR month over to Zwift occasionally just for a bit of fun.

[spidermac]

Good session Ian; Mat keeping the wheels turning. Guests in house so struggling to do some rowing.
Have developed an egg sized lump on my right elbow - no idea how but doesn`t seemto affect my training yet!
AM - Climbing training.
PM - 30minR20 last time 2.13.4/20spm/6799m/125HR
Wup- 1k
Time dist spm HR split
06:00.0 1349 20 118 02:13.4
06:00.0 1356 20 123 02:12.7
06:00.0 1361 20 125 02:12.2
06:00.0 1365 20 128 02:11.8
06:00.0 1372 20 132 02:11.1
30:00.0 6799 20 125 02:12.3
CD - 1k
So one second faster on the average & few beats less on HR. Not sure what this means apart from getting better at sub max slow rowing!!

[Mat]

Mat are you off the front or the back in the above pic either way well done . Zwift very tempted to sign up again especially as my Trainer road ramp test put me at 2.51 watts/kg this morning, that's cat C which is a first for me on Zwift, amazing what losing 10 kg does. As my weekly training involves 2 erg sessions and 3 Trainer road sessions I may swop my TR month over to Zwift occasionally just for a bit of fun.

I’m definitely close to the back there Colin! I’m firmly and n the C category but race in a B team in the ZRL so always get dropped pretty early on and use it as a training session while picking up finisher points for the team!
10kg would make a huge difference to me but can’t seem to lose it
I’d definitely give Zwift another go - as well as the races there’s some pretty good training sessions in there too

Another good session spider - hope the egg has diminished somewhat this morning

Odd one for me today… plan said a rate restricted 30’ but I’m a little fed up with restricted stuff which is all this week seems to have thrown up so I decided to skip to the 20’ session and come close to 5k pace. My thoughts on the rate restricted stuff seem to be backed up by the fact that I could t hold the desired pace for the 20’ and after two HDs I baled out before punishing myself for the failure with a 6x1’ session to finish

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[spidermac]

Hi Mat I don`t do a lot of row along wouts but some of the target splits for the low spm wouts do seem a bit harsh!!!
Time for some speed & work on my plan of upping my spm across the board.
A tuff EM wout - 12min on min off. first 4 sets @ 32spm or above; next 4 sets at 34spm or above; last 4 sets @ 36spm or above.
wup - 3k
Time dist spm HR split
01:00.0 276 33 145 01:48.6
01:00.0 277 32 151 01:48.3
01:00.0 278 32 153 01:47.9
01:00.0 279 32 154 01:47.5
01:00.0 283 34 157 01:46.0
01:00.0 284 34 158 01:45.6
01:00.0 285 34 160 01:45.2
01:00.0 283 33 160 01:46.0 - missed the start!!! & spm target!!
01:00.0 289 36 161 01:43.8
01:00.0 291 36 161 01:43.0
01:00.0 291 36 161 01:43.0
01:00.0 293 37 160 01:42.3
12:00.0 3407 34 156 01:45.6
CD - 2k
That was hard, difficult to hit spm target on first rep with a racing start but close enuff, a senior moment on R8!! Thought a sub 1.47 average would be good so pleased to be well under that.

[Ian Bee]

That looks horrible Spider - nice result

Meanwhile, after a sub-optimal yesterday and poor night's sleep, what better than:



@Mat - feel your recent pain....

Slower than last time through (overall 0.3s, or 20m over the session), but slightly better at holding the required SPM (not all the time, but a solid majority).

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[Mat]

Ouch - looks as if it’s the week for tough session

Great pace on those minutes spider, and lots of concentration to hit the stroke rate on almost every one whilst also delivering pace

Ian - the only good thing about doing the 20x1R20 is that once they’re over it’s done!! I’m sure you’re glad to have those behind you!

Yesterday was a circuit session and I almost wiped myself out choosing to adjust timing to 25” on and 35” recovery (from 20/40) and at the same time increase weight for the curls, flies and shoulder press. Ouch!

This morning was almost as uncomfortable… 8x3’ at just over 5k pace though of course I negative splitter and ended up a little faster

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[Ian Bee]

That's true Mat.

Circuit session last night was a slow burn, heavy cardio (12 rounds with round 1 being squats, round 2 being squats, bent over row, round 3 squat, row, burpee etc all through to the end, 30s on each exercise, 30r between each round).

After my poor return yesterday morning, quite happy to keep that cardio focused:


Back in the garage:




Felt much better this morning - HR much more in control and a good session to finish the week.

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[Mat]

Good solid session Ian

On the bike for me this morning…

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[spidermac]

A few days on the beer so time for some torture. Other Iains substitute fro the PP speed pyramid - 5x750m R3.30. This is another testin wout!!!
Wup - 1k
Timw dist spm HR split
02:46.4 750 31 158 01:50.9
02:45.4 750 32 160 01:50.2
02:45.0 750 32 162 01:50.0 - knew I would have to slow down to finnish the session!!
02:45.6 750 33 163 01:50.4
02:46.0 750 34 162 01:50.6
13:48.5 3750 32 161 01:50.4
CD - 2k
Started out a bit too fast & by R3 negative split was not on so slowed a bit so I could finnish. HR stayed quite hi during rests - must be the beer!!!!

[spidermac]

AM - CLimbing training - good session!
PM - 3x15minR1min - a modified EM wout.
WUp - 1k
Time dist spm HR split
15:00.0 3482 19 137 02:09.2
15:00.0 3615 21 151 02:04.4
15:00.0 3638 22 154 02:03.6
45:00.0 10735 20 147 02:05.7
CD - 1k
Surprise surprise felt tired after this mornings wout followed by a few hours painting before rowing!!! Was going to do 4x15min but happy to get thro 3 rounds!! HR hi before starting & climbed pretty quick, new this wasn`t going to be a UT2 wout & decided to let pace/HR do their own thing.

[Ian Bee]

Solid weekends' worth of training and painting Spider

Normal Monday warm-up intervals (bicep curls, bent over row, overhead chest).

This week is W2 of the 10k plan. Some rather modest targets from last time with no HR guidance, so went with whatever felt ok (theoretical cap of UT2 ish, 70% max)....




All felt ok. With the notional limits applied, there might have been a couple of tenths to nibble off but future me is quite happy to know that I won't break myself next time through....

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