what training have free spirits been doing today?

[plummy]

Well, I rowed (sat on a machine and moved about a bit) and I'm still alive this morning....so there's that!

[JonT]

Well, I rowed (sat on a machine and moved about a bit) and I'm still alive this morning....so there's that!

[Shang-Chi]

100 m all out! 15,2 second. Nations best so far! Average watt: 797, hitting pace 1:12/500m several times ( = 939,7 watts on a Dynamic RowErg )

Have been doing 6x100m/r90 for a month now!

[Iain]

Impressive sprinting.

Dave good to see you back!

Due to shingles thought it imprudent to do the scheduled Waterfall. But the main intention was to try out how 3k @ 2:05 felt for the coming 6k, so did this and then a few bits to make up the session, but rested between. HR a bit higher than I would like and would have taken a lot of will power to do the 3k again without a rest. STroke a little less powerful, so know I need to push a bit harder and maintain form.

Time Distnc Rate Split MaxHR % MinHR %
12:28.7 3,000 25 02:04.8 175 95.1% 105 57.1% - job accomplished, but breathing hard for last quarter

05:00.0 1,208 26 02:04.2 170 92.4% 104 56.5% - Occassional 2:06, but Ok
05:00.0 1,211 27 02:03.9 176 95.7% 170 92.4% - No sprint, but getting tough by end
10:00 2,418 27.5 02:04.1 176 95.7%

05:00.0 1,223 28 02:02.6

[Shang-Chi]

Hi Dave!

[stumpy]

Dave that's one post I was waiting for, glad to see you back on the erg. matey
Mikkel now that's a name from my past around 2008 or thereabouts BIRC ? classic fly and die if my memory serves me well? good to see you posting too.

[Carole S]

Welcome back Mr Plummy
Good to see another rower in recovery mode
Im really struggling and have been ordered by GP to put resistance down down down so even more of a plod than usual
But we are MOVING thats the main thing

[plummy]

Welcome back Mr Plummy
Good to see another rower in recovery mode
Im really struggling and have been ordered by GP to put resistance down down down so even more of a plod than usual
But we are MOVING thats the main thing

True words Carole. Moving is good I've got what is supposed to be the final meeting with the consultant this afternoon. The fact I'm still in constant pain is a major downer albeit, held to a large degree by just paracetamol now. I'll be asking if the "road to recovery" is still in its early stages as a key question to him and although I suspect he'll still advise against rowing (he probably thinks rowing is still all back and no legs like in the Roman galley slaves days). I need to get moving because it's costing me ££ in new trousers owing to the belly fat growth which I utterly hate. So, even if he says no rowing, I'll be starting paddling regularly anyway. Don't expect any miracles though!

[Mat]

Great to see so much input on this thread

Especially good to hear from those we haven't heard from for a while - Big Hellos to Mikkel (congrats on the 100m ), Dave and Carole

So many illnesses and ailments but its fascinating to see the extent to which the ability to continue, or return to, our favourite piece of torture equipment is a huge benchmark for us in our recovery - I recall that completing a CTC (however slowly) six weeks after my hip replacement was a real goal to work towards

So... great to hear you're back on the metal mistress Dave, and all the very best for your continued recovery. Carole - all the best for this afternoon's meeting, and your forthcoming return to the erg. Iain - hope you recovery quickly too

I'll be back on it in the next day or two after my very much minor by comparison, and totally self inflicted injury

Best wishes all

[JonT]

In the spirit of "it's better to post something than just be silent"....

I'm being very careful at the moment as I nurse the back. Physio still encouraging increasingly lengthy sessions at low resistance. I've moved up from 1x5min to 6x5min r2:00. All of this is helping my Meterboard position if nothing else. Other than that I am cranking out some steady rides on the bike trainer while watching the Tour de France highlight shows....I'll have to find some other distraction now.

I did sneak in a steady 6K for CTC last week too.

Jon

[Mat]

Slow but steady progress Jon, but always moving forward - keep on keeping on

I managed a row this morning with a slightly modified grip!
Went okay apart from a slight pause halfway through to answer the phone and guide a delivery driver to the house!

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[JonT]

I managed a row this morning with a slightly modified grip!

What was the grip change you made Mat, and what was the reasoning? Curious.

[Mat]

I managed a row this morning with a slightly modified grip!

What was the grip change you made Mat, and what was the reasoning? Curious.

No performance related change Jon - just that I’d managed to slam my hand in the sliding door of my van last week, and so just gripping with the first two fingers to minimise pressure on the outer finger / heel of hand which are still rather painful!

Normal service should be resumed soon

[JonT]

Normal service should be resumed soon

And there was I hoping for some insight into a cunning performance improvement tip.

I suppose the tip is, don't trap your hand in your van door!

[Iain]

Great to see all the activity. Plummy, look forward to update after your consol and hope that your improvement continues. Remember a reduction in strength or number of painkillers is as much of an improvement as a decrease in pain! Mat, hope your hand recovers soon. confused at teh graph, what is the blue line? Is it Watts? Goes wrong way to pace and rate consistent! Good session nevertheless, particularly given interruption.

Just an hour LSD for me, hoping to give body time to fight the shingles before Rowlympics from Saturday:

Time Distnc Rate Split MaxHR % MinHR %
15:00 3,151 17 02:22.8 142 77.2% 093 50.5%
15:00 3,152 16 02:22.8 152 82.6% 139 75.5%
15:00 3,153 16 02:22.7 154 83.7% 148 80.4%
15:00 3,154 16 02:22.7 154 83.7% 149 81.0%
1:00 12600 16.3 2:22.9 154 83.7%

Slightly reduced HR, so hopefully on mend.

[spidermac]

Hope you are getting better Iain. Mat accidents happen!!!
Joining the masses of inured/ill on this thread - managd a 30minR20 today. Tried yesterday & only got 15mins in & HR was skyrocketing so stopped.
Wup - 1k
Time dist spm hr split
06:00.0 1333 20 129 02:15.0
06:00.0 1335 20 134 02:14.8
06:00.0 1334 20 139 02:14.9
06:00.0 1334 20 141 02:14.9
06:00.0 1333 20 144 02:15.0
30:00.0 6668 20 137 02:14.9
CD - 1k
Mental battle to finnish but HR stayed a bit more in control. Will be sticking to this format for a while - no intervals!!!

[Iain]

Impressive to be back at previous pace so soon Spider.

[JonT]

The 6x5min recovery sessions don’t seem to be having any negative side effects, so pushed a bit harder today. Physio tomorrow so I may get a lecture, but in general she is pushing me to do more rather than less.




Sent from my iPhone using Tapatalk

[Iain]

Jon, looks like a good session with a good improvement on the last. My HR would have been above your 5th after the first one, so you will make toast of me in rowlympics Bad back or no! But look after it, I am sure you will be keeping DF low, but probably wise to accelerate slowly at (or before) the beginning of intervals too. Good to see you recovering.

- Iain

[Mat]

Iain - ticking over nicely while your body fights the shingles
Spider - solid 30R20 session, sounds like a good idea to keep to this kind of session until fully recovered
Jon - great to see you able to go harder

Again on my 6k plan, with today's 6k split up a 6 x (700mR20 / 300m 2k ish pace). As usual, no rest periods, just a straight 6k. Tough towards the end but happy with the session

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[spidermac]

Smashing out those 6ks Mat!
Well that didn`t last long sticking to UT2 sessions!!! Thought I would have a bash at EM`s latest asensei session. 6x6minR30s at various spms but spm capped at 24.
Wup - 1k
Time Dist spm HR split
06:00.0 1334 20 130 02:14.9
R30s
03:00.0 677 20 137 02:12.9
03:00.0 697 22 143 02:09.1
R30s
06:00.0 1419 22 151 02:06.8
R30s
01:00.0 228 20 144 02:11.5
04:00.0 953 22 157 02:05.9
01:00.0 244 24 157 02:02.9
R30s
02:00.0 464 21 153 02:09.3 - should be 20spm
02:00.0 476 23 157 02:06.0 - should be 22spm
02:00.0 490 25 160 02:02.4 - should be 24spm
R30s
06:00.0 1427 22 159 02:06.1
36:00.0 8407 21 149 02:08.4
CD - 1k
Don`t know what happened in R5 missed spm target by 1 on all segments!! Very pleased to do this day after treatment, gives me hope I can keep training. Probably should have gone a bit easier to keep HR reasonable but I survived.

[plummy]

I spent a day doing dad jobs at my daughter's yesterday (limited lifting etc of course but still a solid day) and was underneath Mrs P's car today doing husband jobs so although "warmed up" was already tired when I thought "I think I'll row 2k and see how it feels". It felt ok for about 500m, got tough after 1000m and then all the wheels fell off at 1400m. Nearly quit, slowed down, everything started to hurt like a sub 7 - and my time......just a fraction under 9 minutes. I'm soooooo unfit.

[JonT]

I spent a day doing dad jobs at my daughter's yesterday (limited lifting etc of course but still a solid day) and was underneath Mrs P's car today doing husband jobs so although "warmed up" was already tired when I thought "I think I'll row 2k and see how it feels". It felt ok for about 500m, got tough after 1000m and then all the wheels fell off at 1400m. Nearly quit, slowed down, everything started to hurt like a sub 7 - and my time......just a fraction under 9 minutes. I'm soooooo unfit.

2K given all you've been through is a great step forward Mr P

[stumpy]

Dave, less than 2 mins over your PB it all depends on how you look at it mate. Well done.

[spidermac]

ANy 2k is a great effort PLummy - well done.
Felt shaky thi am - maybe too much caffeine. Started CTC then stopped 500m in HR way too hi. Then started a power strokes wout & HD after R1. Time to salvage something so plugged in a 30minR20!!.
Wup -probably about 4k
Time dist spm HR split
06:00.0 1334 20 143 02:14.9
06:00.0 1334 20 144 02:14.9
06:00.0 1334 21 144 02:14.9
06:00.0 1334 20 144 02:14.9
06:00.0 1334 20 145 02:14.9
30:00.0 6668 20 144 02:14.9
CD - 1k
So glad I managed something!! HR a lot higher than normal but surprisingly consistent a 2 beat increase between 1st & last intervals. Almost an OCD wout.