what training have free spirits been doing today?

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Re: what training have free spirits been doing today?

Post by Tako »

Wow, not sure I would attempt a 2k test after tough days. Hence being that close to PB ain’t bad.
I would recommend next time to have a quick start (first 100-200 meter max), settle into a race pace (maybe 0.5sec slower than PB) and then if possible empty the tank in last 250, but people have different approaches. Also a good warm up helps where you ensure that the body knows what’s coming.
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Re: what training have free spirits been doing today?

Post by JonT »

I’m slowly starting to get a bit of health and fitness back, though I keep thinking that and then I go backwards the next day.

All my sessions are just “for the sake of it” at the moment so I haven’t felt I should post here.

I have been enjoying this session lately. 3x2k 2:00r with each 2k split into 1k @r20 and then the second 1k at increasing ratings starting at 22 and finishing with r26.

I’m sure it isn’t a great training piece, but I like it for some reason, which is what count right now.

I did a session of the dreaded Rumanian Deadlifts yesterday, so I felt the hamstrings in this one.


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Re: what training have free spirits been doing today?

Post by Ian Bee »

Tako wrote: Fri Mar 31, 2023 10:30 am Wow, not sure I would attempt a 2k test after tough days. Hence being that close to PB ain’t bad.
I would recommend next time to have a quick start (first 100-200 meter max), settle into a race pace (maybe 0.5sec slower than PB) and then if possible empty the tank in last 250, but people have different approaches. Also a good warm up helps where you ensure that the body knows what’s coming.
Thanks Tako - I'll try that next time through :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

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Back to 500m sessions. Getting towards the raw end of pace on this one (well inside notional targets). Happy to hold the SPM targets, and good signs for HR improvement.

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Re: what training have free spirits been doing today?

Post by Mat »

Well done to Ian for almost single-handedly keeping this thread going during the last couple of weeks with some consistent training sessions and a solid 2k test =D> =D>

Nice session from Jon at the weekend too - glad the fitness is coming back 8)

It’s been an odd couple of weeks for me. Rowing and cycling fitness was going really well and then felt like I’d hit a brick wall. Possibly a mild cold taking the edge off the fitness and which led to some very disappointing sessions and a bit of a lacklustre scattergun approach to training

Hopefully I’ll be focused again from this week. Started the 30/30 RA “plan” with a couple of sessions last week and this morning gave a deceptively tough 2’ easy / 1’ fast session.
Took the “easy” intervals at R18 and while I didn’t try to match the 2k-5 for the fast pieces :shock: I was happy with the result (and even more pleased to get to the end)
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Mat - that session looks spectacularly rough. Nice work to finish.

Meanwhile:
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Overall, the max reps were 1:44ish (so a touch faster) but the active recovery was a bit of a mess.....

I can't seem to get the measure of this session, and this time my shoes and socks rebelled on my so by the third round I'd given up on both and was rowing barefoot. Which curiously wasn't as bad as I thought it would be so that might be a tactic for next time :-k
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Re: what training have free spirits been doing today?

Post by spidermac »

Thought I would add my health moans to everyone elses!! :D Back from a great 2 weeks ski touring in Norway, but breathing still not OK. NHS website say 5-6 months to totally recover from pneumonia gulp. :shock: ANyway time to do something on the rower. The old standby 30minR20.
Wup - 1k
Time Dist spm HR split
06:00.0 1316 20 128 02:16.7
06:00.0 1322 20 134 02:16.1
06:00.0 1327 20 139 02:15.6
06:00.0 1336 20 143 02:14.7
06:00.0 1355 20 149 02:12.8
30:00.0 6656 20 138 02:15.2
CD - 1k
Focussing just on finnishing these sessions not too bothered about splits but would like to keep pacing OK - managed that in this wout. Think I will stick with this session for a while to try & build back some erg fitness. Hoping to be a bit more regular now the ski season is over (almost :lol: )
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Spider - with the background to your health, a very useful session. Look forward to seeing more steady rows.

I'll pop the results of yesterday's circuit training for context on this morning's row:
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It broke down to pairing up and doing the following:
Round 1: person A runs 100m, person B jump jack (then swap)
Round 2: person A runs 200m, person B squat jumps (then swap)
*Fill in blanks*
Round 10: person A runs 1000m, person B lunge ( then swap)

Just horrible.

This morning:
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I'll take the slight uptick in HR on the basis of fatigue.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

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Mid January Vs today. Couldn't keep SPM on target, but felt like a decent workout.

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Re: what training have free spirits been doing today?

Post by Mat »

Some good sessions there Ian =D> Those Tabata sets can’t have been easy - the stop start nature of them has got to be a real tough one =;

Spider - sorry to hear that your still struggling with the lingering effects of the pneumonia. Just finishing valine’s like a solid target right now =D>

Nothing yesterday with an early start and long day going back to the midlands (and back again) for the sister-in-law’s wedding

So, fairly easy one for today’s 30’ - alt R18/20 for 5 mins at a time

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Re: what training have free spirits been doing today?

Post by Claudius »

I wish you also here a good recovery from pneumonia Spider - there are so many different kinds of pneumonia, community vs. hospital, bakteria vs. viral vs. funghi ... one can not simple say 6 month...it is a landmark, important is how you feel.
Good training from you guys here. As it is maybe noticed, I am still focus on volume, the last 2 days struggling due to family and job, only small meters in, today a "warmup row" in the gym and a virtual ToW ride with E.Min. After this some leg presses and chin ups. So my legs will hurt the next 3 to 5 days. Forget to quit the rowing session on ErgData...had to put it in manually. Interested in some updates about rowing on zwift ?
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what training have free spirits been doing today?

Post by JonT »

Claudius wrote:Interested in some updates about rowing on zwift ?
Yes

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Re: what training have free spirits been doing today?

Post by spidermac »

Thanks for all the support guys - its tuff starting all over again but just got to suck it up! :(
Another 30minR20 - probably went a bit harder than I should but felt OK
Wp - 1k
Time dist spm HR split
06:00.0 1338 20 131 02:14.5
06:00.0 1345 21 136 02:13.8
06:00.0 1353 20 141 02:13.0
06:00.0 1364 20 145 02:11.9
06:00.0 1376 20 150 02:10.8
30:00.0 6775 20 140 02:12.8
CD -
Better than last effort, will try to restrain myself & keep the improvements less than 2.4sec/500m. :lol: :lol:
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Re: what training have free spirits been doing today?

Post by Mat »

JonT wrote: Sat Apr 08, 2023 8:46 pm
Claudius wrote:Interested in some updates about rowing on zwift ?
Yes

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Me too :fsbgrin:
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Re: what training have free spirits been doing today?

Post by Mat »

Good work guys :fsbgrin:

Nice when you can see a 30’ session as a warm-up Claudius :D That volume work will surely pay dividends, especially When combined with the weights stuff.

Nice 30’ Spider, and very tidy negative split throughout =D>

Mix for me over the last few days with a weights session on Friday (followed by the inevitable aches). And a cycle on Zwift on Sunday.
This morning a tough 30’ piece from the RA playbook… increasing pace and stroke rate every 3 mins, building to R26 and then going again.

Finished by tagging along on a cycle race on Zwift for 15’ until my daughter came into our home gym and persuaded me to join her for a bench press set - spotting her and pushing myself. I’ll definitely feel that later!

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice training going on here - including some very impressive half hours.

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Quite pleased with the pace bump on this one. That the pace wasn't consistent is something to look to polish next time.

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Re: what training have free spirits been doing today?

Post by Mat »

Really solid improvement on those 3’ intervals Ian =D> =D>

Another 30’ today, and I’m impressed with the way John has provided structure and variety into these half-hour sessions to keep interesting what would otherwise be a fairly repetitive training plan

This one was a fairly easy 30R20, but with 30” of R12 at the end of each 6’ split
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Re: what training have free spirits been doing today?

Post by Ian Bee »

I can't fathom an SPM of 12 yet holding that pace overall Image - nice work Mat.

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A steady, if surprisingly long, session for today. Just what I needed Image

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Re: what training have free spirits been doing today?

Post by spidermac »

Like that pyramid 30mins Mat. Nice improvement Ian at lower HR on the hour.
COntinuing with low rate rows decided to increase time slightly done as a countdown.
Wup - 1k
Time dist spm HR split
08:00.0 1792 20 132 02:13.9
07:00.0 1576 20 136 02:13.2
06:00.0 1355 20 142 02:12.8
05:00.0 1132 20 146 02:12.5
04:00.0 909 20 149 02:12.0
03:00.0 685 20 151 02:11.3
02:00.0 460 20 152 02:10.4
01:00.0 235 21 152 02:07.6
36:00.0 8140 20 145 02:12.6
CD - 1k
Bit of a grey zone wout but any wout at the moment I think is a plus!!.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

On a similar theme Spider:

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It matters so much about timing that first pull to keep the pace where it needs to be. Apparently I still can't count to 20 though Image

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Re: what training have free spirits been doing today?

Post by Claudius »

Great fairytale Paula, as maybe noticed, I love them ;-) Especially greek myth and LotR ! Yes and Star Wars and Star Trek. And obviously, the Doctor should not miss the party. What Doctor ? Just the doctor ! Now I see I am responding to a post of the 7th March 2007. Oh I love it. Wibbly wobbly timey wimey !!!
So what was today.
Just a FM !
It was in the gym with this machine. It was as usual without any fans. It was a bad ventilation. The goal was not to do a pb. But it should became my 2nd fastest time. Mission accomplished.
Have a good day and row on !
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Re: what training have free spirits been doing today?

Post by Mat »

Great sessions all - nice consistent training Ian =D> Spider - great to see you keeping on pulling that chain :fsbgrin: Great FM Claudius =D>

Not the best day for me as I collected a DNS and two DNFs

DNS - woke before the alarm, turned it off and went back to sleep

DNF #1 - Found time for a session so plugged in today's 30' free row: went off too hard feeling it was good, and then the wheels fell off and I watched the HR climb to high 180's before baling out

DNF #2 - Figured I'd rescue the session with a CTC attempt. Managed the 700m and 600m but didn't get far on the 500m!

Tomorrow is another day!
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Re: what training have free spirits been doing today?

Post by Mat »

Better start to the day today..

Started with a 30R20 with 30” power strokes at the end of each 10’ split. Felt pretty strong

Then 1/2 hour weights session
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Re: what training have free spirits been doing today?

Post by Ian Bee »

I can relate to the better start to the day feeling Mat - a good looking half hour again Image

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Getting ever so slightly closer to the pace targets for this one - just can't quite get the power down to go sub 2min let alone hit 1:55 at 18spm....

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Re: what training have free spirits been doing today?

Post by hewitt »

Well the night shift is going as expected. 🙄. Feel like a zombie most of the time but still managing to get 2 to 3 rowing sessions in a week, rowing through the fog.
Only 1 more week left then back on days for 2 months . :fsbgrin:

Today was another 12x 300m on 1min off at r21.
Managed a pretty surprising 1.50.6 pace.
Cardio is improving because I have started boxing training as part of my daily routine.

By the way, I have come off the creatine because it was starting to make me bloat as Paul suggested it would. 🤣
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