what training have free spirits been doing today?

[Ian Bee]

Busy times and excellent training

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Quite liked this one for lowish SPM and quite achievable pace. That 1 minute rest however....

[spidermac]

Nice increasing pace Ian. DOuble session for me again, off to Germany to see the wifes sculpture exhibition till next Tuesday so determined to do something.
AM - climbing training
PM - 4x10minR90s
Wup - 1K
Time dist spm HR split
10:00.0 2284 20 128 02:11.3 - 10min @ 20spm
10:00.0 2327 21 139 02:08.9 - 5min@20 & 5min@22spm
10:00.0 2372 23 149 02:06.4 - 5min @22 & 24 @24spm
10:00.0 2412 24 156 02:04.3 - 4/3/2/1min @ 22/24/26/28spm
40:00.0 9394 22 143 02:07.7
CD - 1k
Happy with that. first 2 rounds not too bad had to work a bit on last 2!!

[Iain]

Spider, interesting session, I see you nailed the rating as well

[Ian Bee]

Nice work on keeping those rates on the money Spider

For me:

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Most assuredly not my favourite session. Playing around with metrics on erg zone, and highlighted the % of 2k pace (what with the aspiration of holding to that throughout). Think it's fair to say I psyched myself out of going faster for the middle of the session to avoid a possible HD later, but given the giddy pacing for the last two reps maybe I should have pushed that tiny bit more

[Iain]

This is a slightly inflated Speed pyramid from PP/WP, my least favourite session that I have substituted ever since restarting in 2020 (can't see the point of the 1' intervals and 2's of limited effect and the PP pacing doesn't work as I believe that I could take 0.7S or so off the average even if at maximum on the middle interval. Hence I substitute 5 x 750/3' intervals - I hate the 4 x 1k more in terms of toughness). Under PP you pace the first 4 the same and then try and go faster for each of the later ones, under WP I can't remember MCs suggested differentials, but a similar pattern to those you have adopted, matching or beating the pace coming down of the intervals going up, although I believe that he would recommend less slowing from 2' to 3' and 3' to 4'. But much better pacing than last time around. Well done at beating your distances all the way down

[Mat]

Its been a few days since I posted so it looks as if I've quite a bot to catch up on

Ian - consistent improvements showing on all of your sessions lately - you regularly seem to be 2s/500 faster than previously Nailed the 4' session, hit the 7' head on even with 1' rest, and you came down that pyramid pretty rapidly when compared to your last session

Nice start to the plan Colin - as mentioned by Iain, I can no longer manage 28s for anything other than fast paced stuff - really good to see you hit that rate

Spider - hope you have a good time in Germany. Nice to head off with a good double session under your belt

So, can't remember what Tuesday was, but yesterday was a Zwift bike session to get the legs turning over again, and this morning was a low (then lower) rate 30' with sets of 5' @ R20 followed by 1' @ R15

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[Mat]

I figure it’s important to report the not-so-good as well as the sessions that went well. Sometimes you’re the hammer, and sometimes the nail (and sometimes you allow your mind to convince you that you’re the nail)

I knew todays session would be tough as it repeated one from about 10 days ago that was the toughest I’ve done in a while… and to add to that I decided to try and beat each split from last time

So… baled out before even getting the the top of the pyramid.

I’ll take it as a learning experience, and at least I jumped in the bike for 1/2 hour to get some thing from the workout

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[Ian Bee]

Kudos for finishing Mat - I try to tell myself that missing a target or having a tough session is more important than a success as it tells you more about where you are and what you might need to. I try telling myself that anyway. Flip side to that is that your results are always impressive

Last night was a relatively mild circuit training session (too many Burpees mind you), but today:

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I convinced myself this would be an easy end to the week, but then the 15 SPM reps put me in my place. Slight dip from last time, but better consistency overall.

[Iain]

Mat, we all have those days, just as long as they motivate us to try harder next time!

Ian, not a dip, closer to the prescription and much faster on the 4' segments!

[stumpy]

Mat that must have been a tough session so better luck next time. Good that Zwift came to the rescue I’m really enjoying Mat Kings target2.5 sessions on Tues/Thurs evenings 7:30 / 6:30 easy and a hard. Their a good bunch of guys riding cat. ABCD RA 5k w1 S2

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[Ian Bee]

Still looking on with envy at the range of sessions Zwift wise.

Back in the erg corner however:

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I whisker under my previous best, which I could only put down to the distraction/ motivation of my netflix app crashing twice during the first split causing a little stop/start and subsequent target chasing.

[stumpy]

Excellent HM Ian another PB are you targeting my pbs if so keep going matey there there for the breaking. After a podium 3rd on Zwift yesterday todays effort was back on the 5k plan.

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[Ian Bee]

I think your 5k, 6k and 30mins and incredibly safe Stumpy

[Iain]

Colin, don't know the plan that you are on, but some great sessions.

Ian, can't believe that you were that close to a PB while staying under 80% HRMax until the very end. On mty last FM I passed 80% Max after 8min (80%HRR after 15min), averaging 87%HRMax (82% HRR) for the whole session including 20 min cooldown!

[Mat]

Great sessions Ian - especially that incredibly well controlled and consistent HM
Colin - well done on the Zwift podium Great to see the 5k plan sessions going well too

Nothing this weekend for a change (pretty hectic weekend with other stuff), so this morning was a 30' session followed by another 30' on Wattbike in amongst a pace group on Zwift.
Another tough 30' tbh - 15' @ R20, then 10' @R24 followed by 5' @ R28 (it would never be at R28)
Last time was just 3 weeks ago and a tough session then (last 3 columns below are from 2nd May). Tried to keep consistent with that but then blew up early in the final 5' (see the HR spike on the graph!). Almost HD'd but just about managed to gather back a reasonable pace to finish the session

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[Mat]

A bit easier this morning… a gentle 30R18 to start the day, followed by 20’ Zwifting on the bike

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[Ian Bee]

Some fine work there Mat - negative splits on top of rapid pace

I continued my HM week with a steady row yesterday, but today required attention:

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Felt reasonably controlled, and certainly easier than Monday. As I'm picking up the pace the slow splits are becoming less restful mind you.

[spidermac]

Nice session Ian.
So back from Germany time for something a bit longer - 4x15mins as a rate ladder 18/20/22spm. Last time was - 13736m/20spm/147HR/2.11.0
Wup - 1k

05:00.0 1128 18 130 02:12.9
05:00.0 1141 20 135 02:11.4
05:00.0 1170 22 142 02:08.2
05:00.0 1139 18 142 02:11.6
05:00.0 1148 20 145 02:10.6
05:00.0 1176 22 151 02:07.5
05:00.0 1140 18 152 02:11.5
05:00.0 1165 20 153 02:08.7
05:00.0 1186 22 155 02:06.4
05:00.0 1150 18 154 02:10.4
05:00.0 1174 20 157 02:07.7
05:00.0 1202 22 156 02:04.7
01:00:00 13912 20 147 02:09.3
CD -1k
A 1.7s improvement on last time - as good as I can expect at the moment.

[Iain]

Ian, impressive. I don't now how you keep churning out these fast HMs.
Mat, maybe a bit slower than last time, but a great session with strong strokes nevertheless. You'll be rating in high 20's again soon I am sure.
Colin, very impressive 2' r1' session. THese are tough due to the incomplete recovery, but you sped up a lot at the end.
Spider, very impressive improvement and all segments -ve split and at same HR. Faster than my current 30' free rate SB!

[Mat]

Felt reasonably controlled, and certainly easier than Monday. As I'm picking up the pace the slow splits are becoming less restful mind you.

Really nice Ian - certainly looks controlled as you say, but I can't imagine any elements of an HM feeling restful

Really good session to come back to Spider 4x15' can feel like a bit of a slog, but I'm sure the rate ladder keeps it interesting

Mat, maybe a bit slower than last time, but a great session with strong strokes nevertheless. You'll be rating in high 20's again soon I am sure.

Thanks Iain - the programme called for a "Bottom Rate" 30R18 @ 2k + 20, so that's where I started - can't resist a negative split though

[Mat]

So, yesterday was a weights day and this morning was to be a free rate 30’
But… as I began the row, my eye kept drifting to the open door of our gym and the sunshine outside, and my thoughts to the new e-mountain bike that was delivered yesterday

And I figured that the Erg would still be there tomorrow…

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[Ian Bee]

Very jealous of that view Mat - off to the south Cornish coast myself next week so may spread the envy with clifftop photos

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Nice negative split today. Compared to last time, actually held to the brief all the way down

[Iain]

Mat looks great, hope you had a great ride! Ian, very impressive to aggressively neg split and hold your rating!

[stumpy]

Mat if you keep posting pictures like that might just have to have to have another wonderful week at your even more wonderful cottages. Continuing with the RA 5k plan this morning before Zwifts crit club this evening.

[spidermac]

Iain u are the HM master!!. Stumpy nice consistency at same HR. Another double session for me.
AM - climbing training
PM - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1354 20 129 02:12.9
06:00.0 1354 20 132 02:12.9
06:00.0 1354 20 137 02:12.9
06:00.0 1354 20 138 02:12.9
06:00.0 1354 20 139 02:12.9
30:00.0 6765 20 135 02:13.0
CD - 1k
ALmost an OCD row but C2 rounded up the average.