what training have free spirits been doing today?

[Ian Bee]

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 .

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.

Tasty pace




Felt a little laboured after a relatively intense circuit session last night so happy to have finished with a slight improvement in pace.

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[spidermac]

Powerful work Mr Hewitt. Ian nice & consistent. More metres for me today - a bit further than last time. Changing rate every 5 mins. This was one of my standard 60min wouts - aiming to get back to that in next few weeks.
wup - 1k
Time Dist spm HR split
05:00.0 1110 18 130 02:15.1
05:00.0 1129 20 133 02:12.8
05:00.0 1154 22 142 02:09.9
05:00.0 1113 18 139 02:14.7
05:00.0 1139 20 146 02:11.6
05:00.0 1161 22 151 02:09.1
05:00.0 1118 18 149 02:14.1
05:00.0 1150 20 155 02:10.4
05:00.0 1178 22 157 02:07.3
45:00.0 10249 20 144 02:11.7
CD - 1k
-ve split at each rating.

[Claudius]

Consistent Training Ian and Spider. Sharp Intervals from Hewitt

Today only 16km. That's enough. Mainly Zone2. Should actually be Zone1. Zwiftynamic. I feel it in my legs, I feel the training of the past days in the whole body. Recovery is necessary. Sorry. The spring must wait. First a little rest and then lvl 58 and then NewBikeDay with spring. That's the plan. Hopefully no DNS or DNF. Sometimes you just postpone a little trainng. Sometimes a big event. Thought about your post, Mat, just because it includes DNF. We are still looking for a ranking. So my friend can enjoy and wonder in jest - like over a spoonful of peanut butter.

[Mat]

Some really solid training here

Ian - consistent as ever, with ongoing improvements Don’t beat yourself up over the R18 pace - that’s always going to depend on 2 factors: power and the length of the drive. Unfortunately you can only change one of those! (assuming technique is good which I’m sure it is). Being taller means being able to drive for longer which is always an advantage on low rate rows (I’ve included drive length as one of the metrics below)

Jason - good to see the improvements and that you’ve managed to keep the rowing regular through the night shifts

Great to see the ongoing improvements Spider

Claudius - I get the feeling that the rest and recovery phase won’t last too long before your back at the sharp end. Always good to listen to the body

Another 30’ for me today - this time 4:30 at R22 followed by 30” at 2k rate and pace. Tough towards the end, but I feel these 30’ sessions are good for fitness; being a continual row, you’re required to recover during the easier interval but inevitably still try to maintain the split pace

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[Mat]

Three rate pyramids 18/20/22/20/18 in this morning’s 30’

Went well but very slightly miffed at the rate numbers shown below: when using rate I always count every stroke to maintain rate… so how has the Erg / Ergzone shown different stroke rates on the summary for 3
splits! (which all showed correctly whilst rowing)

Rant over

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[Ian Bee]

Mat - I've not tried the 30/30 sessions, but they look a decent selection and varied. Nice work (even with ergzone going off piste with counting.....).

Back to a cardio week for me:


Well outside the target pace for the first split, but there's a lot of time to grind that off in these sessions

Ended nibbling 10s off my target row pace, so edging ever closer to a 1:24 HM. Maybe next season

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[PSims]

42,792m for me today!

Thought I would step it up a little!

[Ian Bee]

42,792m for me today!

Thought I would step it up a little!

That's some impressive metres

[Ian Bee]

More cardio:



Even more convinced that this week of HMs is benefitting my overall progress - but I'm staying away from a second go that CTC for as long as possible.

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[Mat]

Very nice couple of HMs Ian and great FM Paul

Mixed few days for me, with a painful CTC yesterday (no good for the weight session I’d planned to do afterwards!). Interesting 30’ session this morning consisting of 5’ @ R22 fairly easy pace follows by 1’ @ R15

Generally enjoyable, building pace gradually throughout but still keeping it close to bottom rate (ish)

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[spidermac]

Adding my small efforts to this thread of the aerobic monsters!!!!
Big day in the cairngorms on tuesday so yesterday legs were still jelly. The usual 30minR20 today
Wup - 1k
Time dist spm HR Prev/HR
06:00.0 1345 20 127 02:13.8 (2.14.5/131)
06:00.0 1354 20 134 02:12.9 (2.13.8/136)
06:00.0 1362 20 138 02:12.1 (2.13.0/141)
06:00.0 1379 20 144 02:10.5 (2.11.9/145)
06:00.0 1392 20 149 02:09.3 (2.10.8/150)
30:00.0 6829 20 138 02:11.7 (2.12.8/140)
CD - 1k
Getting hot so moved out to the garage for the summer. HR better & 1.1sec faster so on the right track.

[Ian Bee]

I'm really looking forward to slightly (and consistently) warmer weather too. Not quite there yet.

Round off my cardio week with a paddled HM, but yesterday's was more "interesting":


Felt controlled, but I'm going to have to use my HR strap next time through to get max benefits and not go chasing splits....

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[Mat]

Big day in the cairngorms on tuesday so yesterday legs were still jelly.

I can imagine the weather is a little variable up there this time of year (we look out over Snowdonia and watch the weather change hourly some days). Hope you had a good day.
Nice 30' session

Felt controlled, but I'm going to have to use my HR strap next time through to get max benefits and not go chasing splits....

It does look as if the lure of negative splits proved irresistible

Weights for me this morning. After a couple of recent session with my daughter while she was home from Uni, I'm changing things up a bit, tackling only 2/3 lifts in a session but doing more intense sets. We'll see how it goes, but my legs are still feeling it (squats and bench press today)

[Mat]

Another 30’ session today. This time 5’ each at R20/22/24

Nice session tbh, working hard at the higher rate and negative splitting each comparable split

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[spidermac]

Similar session to Mats but done for 60mins & starting at 18spm so 4x 5min ea @ 18/20/22spm
wup - 1k
Time dist spm HR split
05:00.0 1114 18 131 02:14.6
05:00.0 1133 20 138 02:12.3
05:00.0 1159 22 145 02:09.4
05:00.0 1118 18 142 02:14.1
05:00.0 1137 20 146 02:11.9
05:00.0 1164 22 152 02:08.8
05:00.0 1122 18 150 02:13.6
05:00.0 1147 20 153 02:10.7
05:00.0 1173 22 155 02:07.8
05:00.0 1131 18 152 02:12.6
05:00.0 1159 20 153 02:09.4
05:00.0 1185 22 154 02:06.5
01:00:00 13736 20 147 02:11.0
CD - 1k
Happy with that, HDd on a PP 8x500 yesterday - started too fast & lungs acting up so wanted to do something today to start improving the mental game. Faster overall split than my 45min 3 rounds of this a week ago & managed a -ve split for each rating.

[Ian Bee]

Ah, Monday. How you tease. If only I'd actually read the rubric for W1S1 of the 2k plan....

Power strokes every minute. Muppet.

Looks like my old HRM was playing silly buggers too & no way I was that chilled

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[Mat]

Solid hours work there Spider and a great way to get rid of the demons from the previous day’s HD

Nice session Ian, even if you did forget to read the instructions

30’ “however you want” this morning so I decided to aim for somewhere just over 8k, but controlled throughout so started at just under 1:54 pace and gradually negatively split. Felt hard towards the end!

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[Ian Bee]

Very impressive Mat - finishing at that pace

Today I read the instructions:



I thought my targets were going to be a challenge, but each rep slipped away without incident (if a little scattergun pace wise).

Now: what's my 2k target for this coming season

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[Claudius]

Nice 30min TimeTrial Mat, with a over 8k result ! Also great interval efforts, 10x3min Ian.

#1 Today a 10k easy, on the edge of Zone2.
#2 Trailrun in one of my favourite Trail Sweetspot: Steinwald, just a 5k Z2
#3 a small Zwiftrun workout, in Detail on my rowing on zwift post

row on !

[Mat]

Looks like a great session we’ll executed Ian

Now: what's my 2k target for this coming season

If that’s 2k+5 that must put your 2k pace around 1:53.x so I guess that with a fair wind and a strong finish 7:12??

Claudius - lovely days training and a great view for that run

Bon Jovi Day today… halfway through the 30/30’ plan so I got to push the pace a little on a 30’R20

I wonder if I’ll ever manage an 8k 30’R20

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[Ian Bee]

Jealous of those surroundings Claudius.
Another good looking 30 minutes Mat

As for targets, more stats to consider:



For the first week of a training plan, there's some nasty sessions! Glad to see the back of this one - those last few reps stung.

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[spidermac]

Looks a bit similar to PP 8x500 session Ian tho a bit longer & shorter rests! Very nice 30minR20 Mat strong work . Claudius - putting in the hours.
ANother 30mins sesh for me today done as a rate ladder.
Wup - 1k
Time dist spm HR split
10:00.0 2291 18 143 02:10.9
08:00.0 1884 20 152 02:07.3
06:00.0 1438 22 155 02:05.1
04:00.0 972 24 158 02:03.4
02:00.0 498 26 159 02:00.4
30:00.0 7081 20 153 02:07.1
CD - 1k
Went pretty hard on this session - HR still way below what it should be, pneunonia still making itself felt but happy with that. Good to get over 7k on a 20spm average , next target 7.5k.

[spidermac]

Decided on another 60min session today - a rowalong wout broken into 5min segments of 4min@20spm+1min@24spm
Wup - 1k
Time Dist spm HR split
05:00.0 1132 21 130 02:12.5
05:00.0 1135 21 136 02:12.1
05:00.0 1138 21 138 02:11.8
05:00.0 1139 21 142 02:11.6
05:00.0 1141 21 144 02:11.4
05:00.0 1142 21 147 02:11.3
05:00.0 1144 21 148 02:11.1
05:00.0 1146 21 149 02:10.8
05:00.0 1147 21 149 02:10.7
05:00.0 1150 21 149 02:10.4
05:00.0 1156 21 150 02:09.7
05:00.0 1174 21 151 02:07.7
01:00:00 13737 21 144 02:11.0
CD - 1k
Almost identical metres & split to last saturdays wout!! Happy enuff with that was difficult remembering previous 5 min split to ensure a -ve split all the way thro.

[spidermac]

3 posts in a row!! where is everyone??
Time for something a bit more rowdy! - Power strokes 20 x 1min on/1off at 20spm.
All reps from a rolling start except R1 for injury prevention!!!
Wup - 2k
Time dist spm HR split
01:00.0 253 20 150 01:58.5
01:00.0 257 21 153 01:56.7
01:00.0 259 21 154 01:55.8
01:00.0 259 21 155 01:55.8
01:00.0 259 21 155 01:55.8
01:00.0 258 21 156 01:56.2
01:00.0 258 21 157 01:56.2
01:00.0 259 21 158 01:55.8
01:00.0 260 21 159 01:55.3
01:00.0 260 21 158 01:55.3
01:00.0 260 21 159 01:55.3
01:00.0 259 21 159 01:55.8
01:00.0 259 21 159 01:55.8
01:00.0 258 21 159 01:56.2
01:00.0 258 21 157 01:56.2
01:00.0 257 21 158 01:56.7
01:00.0 257 21 159 01:56.7
01:00.0 257 21 157 01:56.7
01:00.0 256 21 157 01:57.1
01:00.0 259 22 156 01:55.8
20:00.0 5163 21 156 01:56.2
CD - 2k
What happened to 20spm!!!! Started to fade about R12 then from R16 was losing flywheel connection/ technique a bit.
Still not too depressed as started off thinking if I could average under 2.00mins I would take that!!!!

[Ian Bee]

Nice training Spider - really good to see.

I've been over at the pub thread and doing random sessions.

Like this one:


Actually a pb on the first day of the season.

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