what training have free spirits been doing today?

[Ian Bee]

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

All the very best to you and yours.

-----

To less significant matters:

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Target pace was marathon for the first 20mins, 10k and the second and HM for the third. As it was, the outcome was closer to pace +2 but relative to last time through there's a +2 pace improvement.

Not pleasant but not absolutely on the edge.

[spidermac]

Jason great to hear of a positive outcome & you enjoying life again. Going thro my own cancer saga currently & know how stressful it is!!
Got an additional steroid injection yesterday & from being sofa bound the last 2 days now feel a bit more normal so time for some erging!!
Decided on a low rate wout modified from EM - 4x10minR1 at differing spm.
Wup - 1k
Time dist spm HR split
10:00.0 2249 18 151 02:13.3
R1min
05:00.0 1141 18 156 04:22.9 - some sort of screw up with PM3!!
05:00.0 1158 20 159 02:09.5
R1min
10:00.0 2339 20 162 02:08.2
R1min
05:00.0 1173 20 165 02:07.8
05:00.0 1179 22 164 02:07.2
40:00.0 9239 19 159 02:09.8
CD - 1k
The old ticker was working pretty hard but felt like pushing a bit. On R2 i definitely -ve splitted this i.e. split was less than 2.13.0 but don`t know where this split comes from!!

[Iain]

Nice session Spider. Pace is right for that distance in 10 min, so actual split half that shown, total seems right. Ian, impressive to keep HR below red zone at faster than HM pace. For me HM-2 is 10k +1!

[Iain]

LSD today, bit of a shock only 14 hours after the extended CTC session so kept it UT2(ish) and OCD today (aimed for constant metres, but allowed rating to vary as it would):

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,151 17 02:22.8 144 78.3% 092 50.0%
15:00 3,151 17 02:22.8 150 81.5% 140 76.1%
15:00 3,151 17 02:22.8 151 82.1% 144 78.3%
15:00 3,151 17 02:22.8 152 82.6% 145 78.8%
15:00 3,151 17 02:22.8 151 82.1% 145 78.8%
15:00 3,151 17 02:22.8 150 81.5% 146 79.3%
1:30 18904 17.0 2:22.8 152 82.6%

[Ian Bee]

Great sessions above - OCD effort and negative split

Mini seesaw for me today: rounds of 6min @ near 5k pace then 9min @ marathon pace, 4r in between.

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HR target was 85-92%, and this worked out to 76-84%. So basically I'm still slacking - I'm 2s over target based on PBs.

For the 5k sections that will be a challenge as I'm pretty sure the pace/rate match will go out the window, and frankly I'm enjoying the marathon sections too much as some (admittedly fringe) active recovery. Lots of rounds to work that one out though.

[Iain]

Great session Ian, don't know how your HR stays so low at that pace!

[J-Dog]

I'm back after a few years away (and a minor heart op).

Tried doing a gentle 30 mins and keeping my HR at/below 140.

Probably the slowest stats on this whole forum, but it's nice to be back.

Time. Meters Pace Watts Cal/Hr S/M HR
30:00.0 5,277m 2:50.5 71 542 18 137
6:00.0 1,072m 2:47.9 74 554 18 126
12:00.0 1,078m 2:46.9 75 558 19 138
18:00.0 1,056m 2:50.4 71 543 19 141
24:00.0 1,046m 2:52.0 69 536 18 143
30:00.0 1,026m 2:55.4 65 523 17 141

And I only have 22K ish to go for my first million

J-Dog

[Iain]

Welcome back J-Dog. Hope the heart is fully recovered. As I have just written in detail on JtheDad’s thread in training, heart does funny things after a break, but I understand your caution. I admire your patience to hold your heart rate down after such a break. You might find regular breaks enable you to get a more satisfying workout while keeping HR down, downside is workouts take longer. If you enter the Fall Team Challenge for next week, may make keeping the metres coming after you have hit your 1MM goal easier.Look forward to cheering your first million soon!

[Ian Bee]

Great to hear from you J-Dog - HR limited sessions are worth their weight in gold so far as I'm concerned. A really good way of building confidence and fitness. Hope to hear more on your rows in the future.

Today (not really taking my own advice) was meant to be 2x 30mins, 3r. Pace is a little fuzzy on Fletcher, but probably marathon+6 (for me that's something like 2.06 or 7:

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Target HR was around 75%, so I've got head room there to get to the target pace though the reality is I don't think I could quite manage a marathon at 2.03 pace right now....

[spidermac]

Hey Jdog welcome back - Jack burns has just posted an intersting video on people rowing & risks of heart probs - https://www.youtube.com/watch?v=eVHVx73JI_w might be of interest!.
Nice HR at those paces Ian.
Iain taking over as the OCD specialist!!
Full day in hospital yesterday so unsure what to do today - thought optimistically maybe a 60minR20.
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 0 02:14.9
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8 - finding it hard going may only do 30mins
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8 - OK do another 2 invals
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8 - might as well go for 60mins!
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8
06:00.0 1335 20 0 02:14.8 - doh lost track of no of intervals.
01:06:00 14676 20 0 02:14.9
CD - 1k
Well turned out better than I thought. HR monitor up to its usual tricks but as my HR has been so inconsistent not too bothered. Alzheimers meant did 66 mnutes First longer session in a while.

[J-Dog]

Thanks, Guys. You're very kind.

My current plan is to do 30-min sessions and keep the HR at 140 ish, maybe every other day, hoping to build heart stamina, rather than full cardio-respiratory capacity.

Hopefully, I'll go gradually further each time, as my heart gets stronger.

And, I'll try and climb up the metreboard a bit, and hit my first Million.

New plan after that

It's great to hear all the advice, and words about your training; I'd probably laze out if I didn't have that.

Cheers,

J-Dog

[Carole S]

Hey Jdog welcome back - Jack burns has just posted an intersting video on people rowing & risks of heart probs - https://www.youtube.com/watch?v=eVHVx73JI_w might be of interest!.

Hi guys forgive me butting into the conversation here but having given this youtube video a watch Id just like to say as a cardiac patient of many years standing with experience of various cardiac problems including afib and now post valve replacement surgery and still struggling in recovery full of meds side effects etcetcetc
PLEASE be careful whose advice you follow
Anyone like this guy not medically qualified shouldnt really be dipping their toe into these complicated waters
Id hate to see any of you in the position Ive found myself in
Take care all of you

[spidermac]

Hi Carole thanks for your input.
I personally don`t have any heart problems so not in a position to comment like yourself. Have just watched the video again. My impression from the video was that he was trying to push polarized training as a better way of training if you have /or want to minimise risk of hr probs but still want to row. I know nothing about his statements about symptoms etc. He does also say throughout the video he is not a medical professional & people should definitely seek out proper medical advice. . Finally posting the video for Jdog was purely in the spirit of help, I would be extremely surprised if anyone with a heart problem would take this video as a sole source of information & not visit a doctor. Sorry to hear of your health problems & hope it improves

[Carole S]

Thanks for yr good wishes Spider
I pop on to read these threads regularly and admire what everyones achieving and helping each other with in the spirit of our team
but of course I am nowhere near at all to any of this proper training that all you "big strong boys" do lol
With all my physical limitations I could never do any of the training plans but I found in 2006 that this was something I could engage with to stop me seizing up completely so Im happy to be the little tortoise of the team just plodding along but its so good for my mental wellness as well as physical, take care everyone as we look forward to the big Autumn (Fall) Challenge

[Iain]

Spider amazing session, shame first wasn't OCD! Ian, amazing you avoid drift at constant pace! J-dog, good to see you back. I have a cold so shelved harder options for another of my UT1+ rows, but went a bit longer as 3 days of holiday now (not great timing re Autumn Challenge

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,271 17 02:17.6 149 81.0% 077 41.8%
15:00 3,271 17 02:17.6 155 84.2% 145 78.8%
15:00 3,270 17 02:17.6 159 86.4% 152 82.6%
15:00 3,271 17 02:17.6 161 87.5% 155 84.2%
15:00 3,270 18 02:17.6 164 89.1% 158 85.9%
15:00 3,271 18 02:17.6 165 89.7% 161 87.5%
15:00 3,271 19 02:17.6 165 89.7% 161 87.5%
1:45 22891 17.6 2:17.6 165 89.7%


Surprised myself with stronger stroke when was struggling with a weak stroke a few days ago. Felt harder than it should have and pushed towards top of AT.

[spidermac]

Thanks for the comments Iain - just happy to do something these days as never know how I will feel each day. Today being a classic - spent most of the morning on the sofa till the drugs kicked in then a bit better this afternoon so jumped on the erg.
Decided on one i did a few weeks ago - 30min broken into 10/8/6/4/2min @ 18/20/22/24/26spm.
Wup - 1k
Time dist spm HR split
10:00.0 2238 18 161 02:14.0
08:00.0 1822 20 169 02:11.7
06:00.0 1397 22 173 02:08.8
04:00.0 947 24 174 02:06.7 - legs starting to tire!!
02:00.0 486 27 172 02:03.4
30:00.0 6887 20 169 02:10.6
CD - 1
Well that was interesting- have only recently briefly seen a max HR of 170, was at 173/174 for last 10-12mins even saw a 177!!! Think your theory Iain that lower red blood cells mean the heart has to work harder as a few months ago my HR would be in the 150-160 range for these splits. Still good to know the old ticker can still push the boat out. Probably means I have been slacking the last few years!!!

[Ian Bee]

Great sessions above - once again OCD pacing Iain and Spider: those sessions are tough with shifts in pace

More marathon pace +5 training: 36min, 18spm X2, 2r

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Held similar pace to last week in the knowledge that the extra time might come back to bite but the stats are positive (and a nice amount of HR headroom to get closer to the session target).

[Ian Bee]

Today 7m @ 5k pace, 8min @ marathon, 4r. Target HR 85-92%. Four rounds:

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Positives: decent recovery to HR in the rest periods, closer to target marathon pace (around 0.5 off absolute PB pace, but the 20spm is likely limiting me), and good headroom to push a little bit.....

Things to work on: too slow for the 5k sections (probably psychologically holding back because of the overall duration).

Very cool this morning, so this felt pretty reasonable

[spidermac]

Krankin out the metres Ian. Looks tuff alternating almost 10sec a split!!!
Hot today but wanted to do something longer - 5k/4k/3k/2k/1k @ 8/20/2/24/26spm Rest 90s.
Wup - 1k
Time dist spm HR split
21:50.6 5000 18 172 02:11.0
17:33.0 4000 20 174 02:11.6 - and AGAIN too fast on 18spm had to rein it in!!
13:02.0 3000 22 168 02:10.3
08:33.7 2000 24 166 02:08.4
04:10.9 1000 26 166 02:05.4
01:05:10 15000 20 169 02:10.3
CD - 2k
A mental battle throughout. That felt tuff thought about stopping after 5k then 4k then 3k!!! Really felt the heat unusually for me sweating buckets ( meds I think). Enuff of the scary HR`s I think next few wouts will lower the pace till HR a bit lower. Did this 3 months ago 4 splits faster & at HR 16 beats lower - hey ho it is what it is. Good to do almost 19k.

[Iain]

Ian, good steady progression. I think you will surprise yourself when doing an all out 5k!

Spider, very impressive to maintain those high HRs. Especially on 5 & 4ks when so far to go!

Calf muscles stiff from 3 days of walking in New Forest (and beaches close by). Still residue of cold, so started back with a bit quicker UT1+ hour:

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,301 20 02:16.3 148 80.4% 087 47.3% - started 3' targetting 3,200 so had to speed up!
15:00 3,301 19 02:16.3 154 83.7% 146 79.3% - more comfortable
15:00 3,301 19 02:16.3 158 85.9% 152 82.6%
15:00 3,300 19 02:16.4 158 85.9% 153 83.2% - slacking!
1:00 13,200 19.3 2:16.4 158 85.9%

HR a bit higher than hoped, but comfortable enough to go longer at same pace this weekend.

[Mat]

Morning all… just a quick post for me while waiting form my online Speed Awareness Course to begin!
Started the 30/30 Rowpro plan again, and here’s day 3 (2’R20 then 1’faster). Always a tough session

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[spidermac]

Iain a bit faster than your normal sessh - well done.
Mat - good power !!
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 138 02:14.9
06:00.0 1334 20 143 02:14.9
06:00.0 1335 20 147 02:14.8
06:00.0 1335 20 149 02:14.8
06:00.0 1335 20 153 02:14.8
30:00.0 6669 20 146 02:14.9
CD - 1k
Wanted to do something without seeing HR in the 170`s again - just about manged it!!!!

[Ian Bee]

Nice training above.

Mat - that looks truly vile and you are quite welcome to doing a repeat without company
Iain - really good consistency and fingers crossed for the weekend
Spider - OCD on the cards

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Well, that was horrible. Probably a little tired from yesterday but I couldn't get relaxed in the marathon sections and consequently the 5k sections were dire. I went over the target HR too (ideally this should cap at 92%), so I'm going to keep a closer eye on that and back off next time if it happens again

I blame watching The Godfather Part II during the row

[Iain]

Mat, impressive that you didn't have to lift rating to neg split the fast mins.Spider, based on % max HR definitely more under control and probably even more obvious for % HRR as I suspect your RHR will have increased too. Ian, that's more like it. You were making it look far too easy

Another UT1+ row. Much more humid so HR Avg 8 beats higher and finished at AT. But managed a more usual 75 min rather than Wednesday's 60.

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,300 18 02:16.4 151 82.1% 088 47.8%
15:00 3,301 18 02:16.3 161 87.5% 149 81.0%
15:00 3,301 18 02:16.3 163 88.6% 158 85.9%
15:00 3,301 19 02:16.3 165 89.7% 160 87.0%
15:00 3,301 19 02:16.3 165 89.7% 161 87.5%
1:15 16501 18.4 2:16.4 165 89.7%

[Mat]

Nice 30’ Spider
Tough looking session Ian
Nice 75’ Iain, even if the slightly faster first split destroyed the OCD splits

30’ R18/20 for me this morning before a couple of days away to get together with the kids

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