what training have free spirits been doing today?

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Iain
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Re: what training have free spirits been doing today?

Post by Iain »

Jon, big improvement on the 3 x 10' that I assume had significantly more rest (from rest metres) and a lower HR too. Good to see you coming back into fitness.
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Re: what training have free spirits been doing today?

Post by duffyoz »

Any thoughts on a likely 2k score (in about 5 days time) from 2 recent efforts

Flat out 1250m single piece, 1.56.1 for a 4.50.3 which means a 2k of ???

4 x 500m 2'r - 1.54.9 av pace means a 2k of ????
1.56.4, 1.55.6, 1.54.8, 1.53.2

A few more days of sharpening before race day
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Re: what training have free spirits been doing today?

Post by Ian Bee »

duffyoz wrote: Tue Jun 06, 2023 4:19 am Any thoughts on a likely 2k score (in about 5 days time) from 2 recent efforts
I'll bite and leave others to give a more accurate response:
I would have thought mid 7:40s? Horrible distance so whatever the result ^O^ ^O^ ^O^ ^O^

Nice session Jon =D> =D>

A rough one today:
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After my recent 2k improvement, these targets have got quite spicy. Overall, I'm happy. Hit targets for the first half, and resisted the temptation to completely bail for the second half (roughly held to last time).
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Re: what training have free spirits been doing today?

Post by Iain »

Ian, love the way you have offset the HR graphs to make the recent one look lower :lol: had me fooled initially. Well done at holding HR at the same pace as last time.

Lesley, I think that Ian's view is a bit optimistic (the same pace as the 1250?). Difficult to assess without ratings as shorter intervals / pieces can be accelerated a lot through ratings that cannot be replicated on a 2k. If at 2k rating, an all out 8 x 500 r2' is around 2k pace, some say the same for 6 x 500 r1', but 4 x 500 I am not sure. Looking at your PBs, Paul's Law constant around 4.5S (ie for doubling the distance between 1k & 10k). This would equate to 3.1S/500m from 1250 to 2k, so that would say low1:59's for 2k, although with the benefit of race day adrenalin you may go a bit quicker. Only you know how you felt before these efforts and how close to all out they were.

Good luck for the race.

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Iain wrote: Tue Jun 06, 2023 8:50 am Ian, love the way you have offset the HR graphs to make the recent one look lower :lol: had me fooled initially. Well done at holding HR at the same pace as last time.


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*Cough* - obviously more important to line up the reps.... *Cough* :^o
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Re: what training have free spirits been doing today?

Post by Mat »

spidermac wrote: Mon Jun 05, 2023 9:37 am This seems to be turning into a cycling thread! :lol: :lol:
You may want to skip this bit Spider :lol:
Love the photos and the stunning scenery Claudius 8) One of the reasons I got my mountain bike is that I really miss being able to run in the mountains which was always the best part about running for me, though ironically the part that hastened the onset of osteo-arthritis which led to my hip replacement! So, I took the bike into the forest again on Sunday to get more familiar with it and unfortunately encountered a deep sand patch when cornering at speed and quickly found myself on the ground! A couple of ribs are rather tender where I hit the jack-knifed handlebar on the way down which makes has made rowing a little uncomfortable for the last couple of days, so I've been Zwifting along on the Wattbike. Normal service will resume shortly!

Great sessions all round in here ^O^ ^O^ with Ian clocking up serious improvements on every session, an impressive set from Spider building pace and rate and really nice intervals from Jon

Lesley - I'm really in no place to provide predictions, but can offer all the best fort your forthcoming race :twisted:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

A quite horrific feeling circuits session last night. Lots of weight bearing exercises and very little actual rest resulted in quite a heavy calorie expenditure:
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Which left my legs feeling remarkably heavy....
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(No issue with graphs not aligning this time :lol: )

Bit of a cardio test and a bit ragged consistency wise. Solid metres to get rid of the last of the cobwebs.
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Re: what training have free spirits been doing today?

Post by spidermac »

Looks like u were suffering the after effects Ian going by HR!! :shock:
Started a power strokes wout 7x3mins & HD on R2 - legs felt heavy & too many distractions.chores this am. :twisted:
Wanted to do something so tried a new EM wout 4x10min R0!! start at 20spm & up spm by 2 each interval - thought I could bail at 30mins if not feeling the luv.
Wup - 3.5k!!!
Time Dist spm HR split
10:00.0 2263 20 135 02:12.5
10:00.0 2335 22 144 02:08.4
10:00.0 2383 24 153 02:05.8
10:00.0 2433 26 156 02:03.3
40:00.0 9411 23 147 02:07.5
CD - 1k
Quite tuff last 10mins but pleased to do all 4 rounds & manage a decent increase in pace each round. Reckon this would be pretty spicy doing another 2 rounds @ 28 & 30spm - one for the future? :D
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Re: what training have free spirits been doing today?

Post by Mat »

Tough session after those intervals, but well executed Ian =D>

Well done for getting through all 4 intervals Spider =D>

Ribs a little better... and then I sneezed... Ouch :shock: :lol:
Zwifting on the Wattbike again this morning - I'll save you the details :fsbgrin:
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Re: what training have free spirits been doing today?

Post by stumpy »

Zwifting on Tuesday evening easy 1 hour group trundle. Wednesday mid day Erg 10k steady Erg target under 50 mins, Mat it’s never a good idea to hit the deck I try never to do it. Speedy recovery matey
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice sessions Spider and Stumpy, and hope you're nearly healed Mat?

This week's sessions are hideous:
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HRM dropped out last time through, but on previous reps 90% was my peak and no different here. I very nasty pace to hold: not full sprint but certainly not without effort.
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Re: what training have free spirits been doing today?

Post by stumpy »

Pushing on a bit today with an hour of power targeted a little faster than my last session of 50 minute 10k. The last 10 minutes proved rather tough as I wanted over 12500m. 800+ Nonathlon points so happy to get a little nearer to Iain😀
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Re: what training have free spirits been doing today?

Post by spidermac »

Iain I find those sessions hard as well the pain is longgggg drawn out rather than short & sharp. :shock:
Nice consistency Stumpy & faster split at same spm. =D> Something similar for me today NOT!! :D
AM - CLimbing training
PM -
10x1minon/1off
Wup - 3k
Time dist spm HR split
01:00.0 276 33 154 01:48.6
01:00.0 279 33 157 01:47.5
01:00.0 279 32 160 01:47.5
01:00.0 281 33 163 01:46.7
01:00.0 282 32 164 01:46.3
01:00.0 283 33 165 01:46.0
01:00.0 283 33 165 01:46.0
01:00.0 284 34 166 01:45.6
01:00.0 285 34 165 01:45.2
01:00.0 286 36 165 01:44.8
10:00.0 2820 33 162 01:46.3
CD
Well that was sweaty & very tuff. Max HR I have seen this year on my latest comeback was 164! exceeded this on R6-10 so either still recovering or hopefully getting fitter, anyway this was right on the red line for those last 5 rounds so can`t complain!!! :D Wanted to keep the spm reasonable :D will increase on next go at this session.
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Re: what training have free spirits been doing today?

Post by Iain »

Colin, great improvement, you'll soon be surpassing me on the nonathlon, just hope the bonus 100 gives me some breathing room!

Spider, showed how mediocre my 10x1min was, amazing to keep the neg split going when already at max. ^O^ I find these tough as a modest pace soon gets tough to neg split as min increase is 0.4S/500m for me and an extra stroke can add that extra metre.

Ian, nice consistent pacing. Given this is at below 5k pace, I am always surprised how hard the 2.5k feels (only takes you to 5.5k after a significant rest). Strange how a 2k can feel fairly short!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Well.done for hitting your target Stumpy =D> =D>

Spider - looks like a painful session, but a good result ^O^

500m Week 3 Session 1 – TOP TIER HIIT
20 sec Sprint / 10 sec rest x 8 – rest 2 minutes – repeat two more times.
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Compression might make that image challenging reading, but in summary my scattergun approach continues to show improvement on average :lol: I'm particularly proud of the graph. Think erg zone is trying to tell me something.
This time through I needed appreciably more of the "rest" time to catch my breath.....
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Re: what training have free spirits been doing today?

Post by spidermac »

First apologies for always mixing up Ian & Iain - I blame old age & a climbers fat fingers!! :lol:
Ian that looks hard on the lungs!
Wanted to do a wout before the temps got too hot. Decided to restart the Lvl4 wouts as I feel I have lost leg power. :twisted: Not sure what to aim for as ref pace so just decided to do 6x176 & see what the distance was.
Wup - 1k
Time dist spm HR split
10:00.0 2252 18 125 02:13.2
10:00.0 2252 18 133 02:13.2
10:00.0 2260 18 138 02:12.7
10:00.0 2268 18 145 02:12.2
10:00.0 2276 18 148 02:11.8
10:00.0 2280 18 149 02:11.5
01:00:00 13586 18 139 02:12.4
CD - 1k
Looking at the chart will choose 2264m gives a 1.49 ref pace :shock: - something to aspire to !!!!
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Re: what training have free spirits been doing today?

Post by Iain »

Ian, rather you than me on 10S rests! Well done for getting through this.

Spider, I have always struggled with WP pace estimates, although bigger issue is at he top end of ratings. Impressive session in this weather!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

What's an I between friends?

Really good session Spider - rating at 18 for those reps ^O^ ^O^ ^O^

Week 3 Session 2 – BOTTOM TIER
3 x 10mins at 20spm – power stroke every minute
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Actually remembered the power stroke this time, but even early ish this morning the heat weighed against a properly bottom tier row.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Week 3 Session 3 – TOP TIER POWER
1min on 1min off x 5 – 4 times. At 20/22/24/22/20 spm
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Close to the limit on this one so happy to have not dropped too much pace on the 24spm reps and picked up some on the lower rate sections. Even if I still can't count.
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Re: what training have free spirits been doing today?

Post by spidermac »

Looks a good session Ian - may have to copy that one sometime.
Had a covid booster on Monday which totally floored me yesterday :twisted: :twisted: - day spent lying on the sofa! Felt a bit better today so decided to do something early before the temps go stratospheric & do something a bit less intense. An EM one - 4x10mins R30s see below for spms.
Wup - 1k
Time dist spm HR split
10:00.0 2255 20 130 02:13.0 - 10min@20spm
10:00.0 2289 21 140 02:11.0 - 5min ea @ 20/22spm
10:00.0 2340 22 145 02:08.2 - 10min @22spm
10:00.0 2331 22 154 02:08.7 - 4,3,2,1min @ 20/22/24/26spm
40:00.0 9214 21 142 02:10.2
CD - 1k
Very sweaty but good to do something, don`t know what happened in the last interval spoiled the -ve split. :evil:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Looks really well controlled heart rate wise Spider ^O^ ^O^
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In similar fashion, the current weather made this incredibly sweat inducing. HR creep was under control in the circumstances, and a handy little increase in pace \:D/
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Re: what training have free spirits been doing today?

Post by Iain »

Ian continuing the great training. Never seen 500m pace in a 40' row before, although I did once do a 30' session with "all out" 30" portions, but in the event (they were at the end with 1 min at 10k pace between) They were done at 1k pace on average and got progressively slower. For me 500m pace would be 40+ SPM! On the final one (of I think 6 repeats) I managed R37, but no power in my legs and short sliding.

Spider, good session. THe pyramid was on average at 22SPM the same as the previous one so you didn't have the rating boost to help the neg split.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Thanks Iain. I didn't really push to 500m pace and to be honest I can't really settle to that in 30s (in part it's the realisation that there's 19 minutes of steady state coming up that suppresses my will ....).
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Re: what training have free spirits been doing today?

Post by Iain »

Ian Bee wrote: Thu Jun 15, 2023 12:40 pmThanks Iain. I didn't really push to 500m pace and to be honest I can't really settle to that in 30s (in part it's the realisation that there's 19 minutes of steady state coming up that suppresses my will ....).
I'm not surprised, a really tough ask. I was set a workout that required 5' intervals with 1:30 at 2k pace then 3:30 at 5k pace 6 times r3'. I have tried and failed 4 times to complete this. Getting to pace wasn't the problem, it was settling back at a tough pace for nearly another 1k. Fine for the first few, but by no. 3-4 my HR is at mid 90's% of HRmax, doing this once or twice is doable, but that many repeats is just too tough for me!
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Last night's circuit training trace doesn't do justice to the effort (effectively 45mins of Burpees):
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With heavy legs, best time to try ...
Week 3 Session 5 – TOP TIER
8 x 2mins at 2K pace with 2 min rests
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Felt nasty, but genuinely pleased to have not HD'd and kept the right side of 1:50 pace. Just :fsbgrin:
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