what training have free spirits been doing today?

[Ian Bee]

Emander - you might try going into your profile on the metreboard to make sure it's claimed (click the "this is me" option)? You may need to redo your flag code - this happened to me previously.

[Emander]

Emander - you might try going into your profile on the metreboard to make sure it's claimed (click the "this is me" option)? You may need to redo your flag code - this happened to me previously.

Thank you! That fixed it

[Iain]

Nice 10k Emander and great finish.

[Mat]

As someone with short legs I appreciate that we are not going to match Mat's numbers...
Mat, very impressive as ever . Surprised that you are sticking with Sept CTC when the new one is at a similar pace and distance, although much more sitting around and the 2k to start might explain the choice.

Thanks Iain I think we all understand that every session and achievement is personal and has to be considered within one's own perspective. Perhaps I can share mine briefly:
Back when I was rowing at a much faster pace, I almost always followed the C2 plan which has now disappeared from their website, and my "bread and butter" session was an almost weekly 3 x 12' row. I'd aim to hit an average 1:45 pace for this session, and knew that I was "on it" when I could get each interval sub 1:45.
The hardest thing for me now is knowing how far I am from such a pace now, and I have honestly struggled to keep to a plan since returning to rowing after my hip replacement.
So, my weekly rowing session, as mentioned above will be a 3x12, 3 x 6' and 6 x 2' and I'll try to set myself new benchmarks and deliver improvements for these sessions in the weeks ahead. I'll throw in the CTC when I feel in a good place, together with some other sessions when I need a change

This morning was a 6 x 2' r2' and I started steady and looked to negative split throughout, gradually getting more uncomfortable as the intervals ticked over. Happy with that benchmark

Great to see so much other training since I last posted:
Spider - I love that session (I think I said that last time you did it) with gradually increasing pace and rate. Really well executed I'd echo Iain's comments on the higher stroke rates
Really nicely executed session Ian, with that mix of 5k and marathon pace - so tough to move between such paces, but you seem to manage it smoothly
Nice 10k Emander, with an automatic PB to boot (together with a target for next time ) Great increase in pace for that final split

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[Emander]

Thanks Iain and Mat, I'll see if I can better it atleast one time more before new year. In spring I will go back to better 60 min benchmark which has been my go to benchmark before. Today, I played around with increasing power with out picking up the rate ie 5 min on/5min off without increasing rate.
/Eric

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[spidermac]

Lots going on. DIY getting in the way of training so just a 30min session split into 18/20/22spm but went a bit harder than normal 30minR20 session.
Wup - 1k
Time dist spm HR split
05:00.0 1116 18 137 02:14.4
05:00.0 1141 20 145 02:11.4
05:00.0 1175 22 155 02:07.6
05:00.0 1129 18 155 02:12.8
05:00.0 1165 20 160 02:08.7
05:00.0 1191 22 165 02:05.9
30:00.0 6916 20 152 02:10.1
CD - 1k
HR behaving itself today RHR at start was 57 a bit more like it tho it should be around 50!

[Emander]

Didn't really have a plan for todays training, and just wanted to put som distance in the bank, so I did straight 30 mins with some sprints to make it more interesting.

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[Mat]

Nice 30’ sessions from but he Spider and Emander

Back to 3x12’r2’ for me again this morning and once again I did the middle interval at R20

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[Iain]

Mat, that is a strong 6 x 2' & sub 1:45 average . Amazed how you up the pace without increasing the rating on such intervals.

Eric, 2 good sessions there. Good to see your HR recover so well after the harder parts and stroke getting stronger.

Spider, After I spent a weekend decorating I was too tired to row so congrats on another good session on top.

Well I decided to put some work in this weekend. Started with a second session Friday night. HR up a bit (not surprising after tough intervals in morning), so slowed from UT1 to UT2, felt like the end of a marathon with legs very wobbly by the end. Saturday morning I started at UT1, but H/D just under 30', but got back on for more UT2. Then Sunday legs were shot and feeling a bit nauseous (might have been a bit low on carbs) so UT2 throughout, clearly CV had recovered for lowest HR for some time on this. This morning legs still tired, but felt much better, so as can't row tomorrow I pushed UT1 increased for another week, annoyingly HR monitor hadn't charged so no HR today. SO good training and getting used to rowing tired if a bit samey.

Time Distnc Rate Pace Hrmax % HRmin %
15:00 3,311 19 02:15.9 156 84.8% 095 51.6%
15:00 3,311 19 02:15.9 161 87.5% 154 83.7%
15:00 3,311 19 02:15.9 163 88.6% 156 84.8%
15:00 3,311 19 02:15.9 164 89.1% 160 87.0% - fighting to maintain the pace at that rating and at threshold so backed off
15:00 3,151 18 02:20.8 160 87.0% 150 81.5%
15:00 3,151 18 02:21.8 155 84.2% 149 81.0% - even this pace now feeling tough
15:00 3,150 18 02:22.9 154 83.7% 150 81.5%
1:45 22692 18.6 2:18.8 164 89.1%

15:00.0 3,311 19 02:15.9 147 79.9% 080 43.5%
13:28.9 2,974 19 02:16.0 154 83.7% 145 78.8% H/D, discretion better part given intention was distance
15:00.0 3,151 17 02:22.8 140 76.1% 099 53.8%
15:00.0 3,151 17 02:22.8 144 78.3% 136 73.9%
15:00.0 3,151 18 02:22.8 146 79.3% 141 76.6%
15:00.0 3,151 17 02:22.8 147 79.9% 142 77.2%
1:28 18886 17.8 02:20.6 154 83.7%

15:00 3,151 18 02:22.8 145 78.8% 085 46.2% - despite legs struggled to keep rating / pace down
15:00 3,150 17 02:22.9 147 79.9% 140 76.1%
15:00 3,151 17 02:22.8 148 80.4% 140 76.1% - glad for the pace choice now!
15:00 3,151 17 02:22.8 147 79.9% 142 77.2%
15:00 3,151 17 02:22.8 148 80.4% 142 77.2% - felt harder than HR shows, muscular not CV limited as intended
15:00 3,151 17 02:22.8 147 79.9% 140 76.1%
1:30 18901 17.2 2:22.8 148 80.4%

15:00 3,316 19 02:15.7
15:00 3,316 19 02:15.7
15:00 3,316 18 02:15.7 - surprised at the lower rating, harder than usual, but kept Slow down Demons at bay
15:00 3,316 18 02:15.7 - time has slowed, but good mental practice
15:00 3,316 19 02:15.7 - glad to see the end and a rest day.
1:15 16576 18.6 2:15.7

[Ian Bee]

The +/-30min club seems rather popular and impressively consistent well done all.

My excuses start with a weekend away near Manchester so I was pretty glad my targets were quite gentle this morning.

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A little bit of drift towards the end (can I blame the climax of No Time to Die?), but overall happy to stay within the HR cap of 80%. Pretty settled for this session at 2.06-7 so will see about a push come the next round through in a few weeks.

[Iain]

Nicely done Ian. I struggle to hold 2:23 pace at <80% HR, has always been thus, so climactic film or not nothing to worry about there. I am seeing some slow improvement with more regular long UT2 rows, so maybe one day I might be able to use the Fletcher Plan, perhaps in prep for Marathon Challenge 2025.

[spidermac]

Mat impressive tho a 3sec drop in split for +4 points in rate - the 20spm interval looked pretty hard!!
Iain - a glutton for punishment - way beyond what my head could take sitting on the erg!!!
Ian - nice HR at that pace.
So shamed into doing something a bit longer by the stamina monsters - tho RHR 10 beats higher than yesterday!!
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 140 02:14.9
06:00.0 1334 20 141 02:14.9
06:00.0 1334 20 147 02:14.9
06:00.0 1334 20 150 02:14.9
06:00.0 1334 20 152 02:14.9
06:00.0 1334 20 152 02:14.9
06:00.0 1334 20 152 02:14.9
06:00.0 1334 20 153 02:14.9
06:00.0 1334 20 153 02:14.9
06:00.0 1334 20 151 02:14.9
01:00:00 13336 20 149 02:14.9
CD - 1k
Felt quite good no HD`s or redlining & an OCD workout as a bonus. Happy days.

[Mat]

Thanks guys though I'm rather embarassed to admit in this company that 3 x 12' is classed as a long session in my book

Iain - thats a lot of time on the erg over the weekend and clearly a mental as well as physical challenge Enjoy your day off the erg tomorrow
A real solid hour on the erg for you Ian Hope you had a good weekend
The hour is clearly the name of the game today (sorry I missed the memo), and the attention to detail on that OCD row is remarkable Spider

[Iain]

Spider, much lower HR to last time, it may have been high before and rise a bit quicker than sometimes, but topped out lower.

[Ian Bee]

Spider - I am in awe of the consistency

Return to another 5k/marathon session:

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Getting to find the mental side of the 5k reps more achievable. Fatigue is not the limiting factor and the marathon sections are doing the job of active recovery.

Next step is pushing the rate to 26.....

[Iain]

Ian, not sure I understand your graphs, are you showing rating & pace and making all rests active?

It will be interesting to see when you up to 26SPM whether this effects the "recovery" at MP. Another option would be to initially just do 1 or 2 at the higher rating.

Interesting comment on Spider, while his pacing is excellent, on the tougher sessions both of us struggle to hold the rating which you seem to do with little effort. I can generally hold R18,20,24,30 by coordinating with the clock, but other ratings are a bit more hit and miss, especially if the pace becomes challenging at the required rate / I get tired (when rating drops without constant attention).

[Ian Bee]

Iain - I've added some notes to today's graph:

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This was tough. Last time through I bailed midway through rep two, and this time with gritted teeth made it though broke the HR cap and slipped on pace targets for reps 2 and 3. In reality:
Rep 1 - marathon pace - achieved (but probably unwise)
Rep 2 - 10k pace - pace missed by around 2s and hurt....
Rep 3 - HM pace ISH - pace missed by 0.5s so I could treat this as a score draw.

[Mat]

That looks like a really tough session Ian
To increase to a full 20' at 10k pace after already doing 20' at MP, and then allowing only a slight drop in pace to HM pace for another 20' is a big ask. Huge respect for getting through it

[Iain]

Thanks Ian, that makes sense. Well done for getting through (more than I managed today, see CTC thread). At about 5k HR cap at end of 2nd & 3rd intervals shows how tough that was. I think that a slower or passive rest was needed before the final 20' as HR still significantly elevated. Not inclined to try that one! I'm surprised that they don't reverse the 1st 2 intervals. As Mat says, due to your pace you had run about 10k when ending the second interval. Yes it was a little easier than a full on 10k due to the slightly easier pace for first half and you have had a bit of rest, but I find MP quite tough enough for Hr+.

[spidermac]

Back to workouts for mortals!
am - climbing training
pm - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1333 20 136 02:15.0
06:00.0 1334 20 139 02:14.9
06:00.0 1334 20 142 02:14.9
06:00.0 1335 20 144 02:14.8
06:00.0 1334 20 144 02:14.9
30:00.0 6668 20 141 02:14.9
CD -1k
Good to see HR coming down a bit.

[Emander]

I'm trying to get a feel for suitable power for a 2k time trial, 200 W is too much (I can hold it for maybe 2 mins) but 160 W is too conservative, I'll see if I can sustain 170 W next.

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[Mat]

Nice work Spider
Good stuff Emander It’s always difficult to know what pace to aim for in a 2k TT (and tbh it never gets any easier).
It may be worth trying an interval interval session such as 6 x 1’ with 1’ rest. The average pace for a session such as this will often give a ball-park pace for an all-out 2k.
I’ve got to be honest in that I’m struggling to convert watts to the usual pace that is often used for indoor rowing which is mins/500m.
Good luck with the TT

It was my 3x6’ session today, and following a Hyrox session yesterday I was a little apprehensive, but happy in the end though I almost baled befor the last interval!
Last week’s pace was 1:50.9, 1:49.7 and 1:49.3

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[spidermac]

Nice improvement in a week Mat.
Off to hospital for my monthly infusion so squeezed something in early - supposed to be a 40min EM session change spm every 10min but ran out of time & energy! so cut it short to 30mins.
Wup - 1k
Time dist spm HR split
10:00.0 2263 20 152 02:12.5
10:00.0 2329 22 163 02:08.8
10:00.0 2385 24 167 02:05.7
30:00.0 6975 22 160 02:09.0
CD - 1k
A tuff one. Think I would have to go a bit easier in earlier rounds to do another one at 26spm!!

[Iain]

Great to see so much training going on. Spider, 2 solid sessions. Your HR improvement on the 30R20 is spectacular, while the rate ladder is tough with 10' at each rate, well done getting that far!

Mat, excellent improvement, that final 6' was deep in the pain cave I'm sure.

Eric, good solid session. Your HR recovers so quickly in the active recovery! As Mat says 2k is a tough one. However I would be a little cautious trying to maintain 6 x 1'r1' pace. Time intervals correspond to different distance intervals depending on pace. I can do 10 x 1'r1' at around my 1k pace! Unfortunately the only good pacers are nearly as tough as a 2k! My goto is 4 x 1k r4' where the average is about what I hold for the first 1500 of my 2k then increase the pace for a "sprint" finish. However to do justice in a 2k you do need to get "comfortable" at higher rates. The faster strokes need to be coordinated with your breathing. Irt is easy to maintain R30+ for 1-2 min at a time as insufficient oxygen can be compensated by oxygen debt. But beyond this it will bite you. I find 500 intervals with 2-3 min rest between works to "practice" the higher rating without pushing me to the point that my stroke falls apart (try 6 - . Then you can try the 1ks, perhaps starting a bit conservative (your 170W?) then trying to make the second and third a bit faster (couple of Watts per interval?), while starting the last say trying to hold 180W for the first 700 then increase the rating for each of the last 3 100s. If your legs go to jelly, reduce the length of your slide, I sometimes do the last 50 - 100 with almost no slide and rating anything up to 50! - Good luck!

After yesterday's failed CTC, building to a long session of 5k intervals tomorrow night, I did my first wholly UT2 session for a long time, same pace as usual, but Max HR 80% (I know many use lower thresholds, but that feels right RPE for me!):

Time Distnc Rate Pace Hrmax % HRmin %
15:00 3,151 17 02:22.8 140 76.1% 089 48.4%
15:00 3,151 17 02:22.8 144 78.3% 135 73.4%
15:00 3,151 17 02:22.8 146 79.3% 139 75.5%
15:00 3,151 17 02:22.8 146 79.3% 139 75.5%
15:00 3,150 17 02:22.9 147 79.9% 140 76.1% - shame broke OCD
15:00 3,151 17 02:22.8 145 78.8% 137 74.5%
1:30 18903 17.0 2:22.8 147 79.9%

[Mat]

I would be a little cautious trying to maintain 6 x 1'r1' pace. Time intervals correspond to different distance intervals depending on pace. I can do 10 x 1'r1' at around my 1k pace! Unfortunately the only good pacers are nearly as tough as a 2k!

You're right of course Iain - I'd meant 6 x 500m r1' rather than 6x1'
And of course any true 2k predictor will always be tough!

Really good consistent UT2 session Iain Even if you did just miss the OCD result