what training have free spirits been doing today?

[spidermac]

That 5x4mins looks tuff Ian - similar to PP 4x1k one of the hardest sessions, but with less rest & an extra round!!!
Bad luck Rob try setting off a bit slower in the first half & accelerate in the 2nd half!
Nore skiing this week meant less rowing & it shows!! Intended to do 10x1500R60s capped at 24spm But decided to call it quits at 5 rounds so I can row tomorrow.
Wup - 1k
Time Dist spm HR split
06:26.4 1500 24 137 02:08.8
06:25.5 1500 24 142 02:08.5
06:23.5 1500 24 146 02:07.8
06:20.6 1500 24 148 02:06.8
06:17.5 1500 24 148 02:05.8
31:53.5 7500 24 144 02:07.5
CD - 1k
Felt OK not red lining it & concentrating on improving efficiency!!

[spidermac]

Time for somethng a bit longer but didn`t feel up to 60mins unbroken so chose 4x15minR60s. Each 15min done as a ladder.
Wup - 1k
Time dist spm HR split
05:00.0 1114 18 129 02:14.6
05:00.0 1133 20 137 02:12.3
05:00.0 1161 22 141 02:09.1

05:00.0 1121 18 138 02:13.8
05:00.0 1143 20 144 02:11.2
05:00.0 1169 22 149 02:08.3

05:00.0 1130 18 148 02:12.7
05:00.0 1150 20 149 02:10.4
05:00.0 1176 22 151 02:07.5

05:00.0 1139 18 149 02:11.6
05:00.0 1164 20 151 02:08.8
05:00.0 1183 22 150 02:06.7
01:00.0 13784 20 147 02:10.6
CD - 1k
Good descision - managed to drink in the rest, Pleased to keep to spm & -ve split for each spm every round.

[spidermac]

Turning into the spider thread!!
am - climbing training
pm - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 129 02:14.9
06:00.0 1335 20 132 02:14.8
06:00.0 1334 20 134 02:14.9
06:00.0 1335 20 137 02:14.8
06:00.0 1334 20 137 02:14.9
30:00.0 6669 20 133 02:14.9
CD - 1k
A big day ski touring on Cairngorm on Weds & climbing training this am meant the legs were not up to much more than this but happy to do some rowing!!

[spidermac]

Time for something a bit faster - EM wout 12x1min on 1 off with spm rising every 2 rounds,
Wup - 3k
Time dist spm hr split
01:00.0 246 26 139 02:01.9
01:00.0 249 26 143 02:00.4
01:00.0 256 28 150 01:57.1
01:00.0 258 28 151 01:56.2
01:00.0 265 30 152 01:53.2
01:00.0 268 30 155 01:51.9
01:00.0 273 32 157 01:49.8
01:00.0 276 32 159 01:48.6
01:00.0 279 34 161 01:47.5
01:00.0 282 34 159 01:46.3
10:00.0 2653 30 152 01:53.0
CD - 2k
Last 2 rounds supposed to be > 34spm - legs were jelly so decided 10 was enuff rather than a mad thrash!!! Need to do more sprint stuff!!!

[spidermac]

Repeated last sundays wout but without the rests!!! Rate changes every 5mins,
Wup - 1k
Time dist spm HR split
05:00.0 1112 18 130 02:14.8
05:00.0 1130 20 135 02:12.7
05:00.0 1152 22 143 02:10.2
05:00.0 1117 18 144 02:14.2
05:00.0 1142 20 147 02:11.3
05:00.0 1163 22 151 02:08.9
05:00.0 1125 18 154 02:13.3
05:00.0 1158 20 153 02:09.5
05:00.0 1175 22 155 02:07.6
05:00.0 1133 18 155 02:12.3
05:00.0 1163 20 154 02:08.9
05:00.0 1174 22 154 02:07.7
01:00:00 13737 20 147 02:11.0
CD - 1k
So last sunday average was 2.10.6 with 1min rests every 15mins, only 0.4sec slower ths time with no rests & hit spm targets - happy days.

[Claudius]

consistent Training Spider. Good volume for a sunday. 1 hour of rowing is a good thing. Oh Yeah, the old sundays, I used to row on Zwift the DIRT XL ride. 2hours base training. It seems that this is all over now...I let you know if I have time to write about the last 2 weeks.
Today just a just row @work. Just the bits and bytes of an ordinary PM5. Made it as an anaerobic surfing workout up to aerobics bullseye and down to recovery zone. So the constant numbers of this PM5 screen do not reveal the variability of this workout. Since it was Z1/2 - quite good relaxing. it is an example of a little bit of higher stroke rate with low force, so stroke rate is not insane high, just a little bit higher.

[spidermac]

Thanks Claudius - impressive HR at those splits I am about 20-30 beats higher at those splits at the moment!!

[obirobsan]

That consistency is amazing and the nice easy I could do this all day 117ish HR - I’m envious.

Here’s my recent “do some random amount more than 10k to make the 200” row. No consistency and a wee higher HR ha



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[spidermac]

Judging by the HR looks like u were trying Rob!!
More mileage today & a bit harder, - 3x15minR60s with increasing spm.
Wup - 1k
Time dist spm HR split
05:00.0 1122 18 125 02:13.6
04:00.0 919 20 132 02:10.5
03:00.0 700 22 137 02:08.5
02:00.0 478 24 143 02:05.5
01:00.0 244 26 146 02:02.9

05:00.0 1130 18 139 02:12.7
04:00.0 928 20 144 02:09.3
03:00.0 713 22 147 02:06.2
02:00.0 483 24 149 02:04.2
01:00.0 247 26 152 02:01.4

05:00.0 1140 18 146 02:11.5
04:00.0 936 20 147 02:08.2
03:00.0 718 22 148 02:05.3
02:00.0 486 24 152 02:03.4
01:00.0 249 26 152 02:00.4
45:00.0 10490 20 143 02:08.6
CD - 1k
Felt quite tuff but managed to get into a good rythm.

[spidermac]

am - climbing training
pm - 30minR20
Wup - 1k
Time dist spm HR split
06:00.0 1333 20 128 02:15.0
06:00.0 1333 20 132 02:15.0
06:00.0 1333 20 132 02:15.0
06:00.0 1333 20 135 02:15.0
06:00.0 1333 20 136 02:15.0
30:00.0 6663 20 132 02:15.0
CD =- 1k
Another OCD row - wup & CD rows were also almost exactly the sam split/HR as last time.

[zootMutant]

Nice, solid, workout there, Spider.

What sort of training do you do for climbing?

Cheers,
zoot

==============================

Later... I decided it would be fun to do a 2K test to see what my current fitness is. The fact that I thought it might be 'fun' should be a clue to how long it's been since I did any serious rowing (it's been over 4 years ).

I took a wild guess, started too fast, slowed to a sustainable (i.e., easy) pace, then cranked it up for the last 300m. I rarely row at over 22-24 spm, so doing a 2K is always hard. I feel like I can increase the rate, but it doesn't do anything for my pace. It all comes down to training, I suppose.

Anyway...

_500m 2:09.7 28 spm 1000m 2:14.7 25 spm 1500m 2:14.5 25 spm 2000m 2:11.1 28 spm -------------------------- overall 2:12.5 8:50.0 AHR 154 MHR 162

Cheers,
zoot

[spidermac]

Hi Zoot - bravo for doing a `fun` 2k!!!
My main sport is climbing so I focus on that more than rowing - training is usually a 2-2.5 hr session at the bouldering wall on the hangboard/circuits/campusing then some conditioning - pullups +weight, pressups, front levers,RDL`s,some stretching.
Todays effort 5k/4k/3k/2k/1k waterfall with 90sec rest.
Wup - 1k
Time dist spm HR split
22:21.6 5000 18 140 02:14.1
17:43.4 4000 20 143 04:25.8
13:06.5 3000 22 143 02:11.0
08:33.5 2000 24 144 02:08.3
04:03.9 1000 26 146 02:01.9
01:05:48 15000 20 143 02:11.6
CD - 1k
Probably went a bit harder than I should have tasted last nights meal again on the last round!!


CD - 1k

[obirobsan]

Friday is a rest day but my brother drug me to the gym. So today’s experiment was do the erg equivalent of “just taking a leisurely stroll in the neighborhood” - 6k, max HR 100, target pace sub 40:00.



Amazingly I still sweated during this super low intensity “workout”. Next up practice for next months CTC - 24 strokes. Managed to correct enough in the last 50m to make this qualify. I think the CTC is going to be technically hard for me - just to get all those reps in at 20 spm.



This was mid damper (130ish df) - slow deep pulls. Not sure I want to do that at higher df - feels like I could hurt myself.


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[zootMutant]

A drag factor of 130 still seems kinda high for 20 spm.

You might want to try at a lower DF to see how it feels.

For <20 spm, I usually set mine at around 115-120. But then again, I'm old and weak.

Cheers,
zoot

[spidermac]

Getting some mileage in before the blow out!
Meant to be 10x1500mR60s @ 24 spm
Wup - 1k
Time dist spm HR split
06:26.2 1500 24 140 02:08.7
06:24.8 1500 24 144 02:08.2
06:23.0 1500 24 147 02:07.6
06:21.7 1500 23 149 02:07.2
06:20.3 1500 24 150 02:06.7
06:19.2 1500 24 151 02:06.4
06:18.0 1500 24 151 02:06.0
06:16.7 1500 24 152 02:05.5
06:14.9 1500 24 152 02:04.9
06:13.0 1500 24 153 02:04.3
01:03:17 15000 23 148 02:06.5
CD - 1k
C2 monitor strikes again don`t know how its an average of 23spm!! MAY try to do a short wout tomm early!!

[zootMutant]

Very consistent, Spider. I'm envious.

Sprints today. 8 x 500m r4'
10' wu, 6' cd, 4050m 'rest', MHR 151

_500m 2:09.9 28 spm 160 w _500m 2:09.7 28 spm 160 w _500m 2:09.5 28 spm 161 w _500m 2:09.6 29 spm 161 w _500m 2:09.4 30 spm 162 w _500m 2:10.5 30 spm 158 w _500m 2:12.0 30 spm 152 w _500m 2:10.6 32 spm 157 w ---------------------------------- 4000m 2:10.1 29 spm 159w

Ug. I totally forgot how fast those reps creep up on you, so what seems like a reasonable pace on rep 1, is brutal on rep 6 and out-of-reach by rep 7.

I went in with a target of 160 w, and that's about what I got, but I was hoping for much more.

Cheers,
zoot

[spidermac]

Very good yourself Mr Zoo.
Wee wout to burn off some beer before more beer!!
Wup - 1k
Time dist spm HR split
06:00.0 1334 20 128 02:14.9
06:00.0 1334 20 132 02:14.9
06:00.0 1334 20 137 02:14.9
06:00.0 1334 20 137 02:14.9
06:00.0 1334 20 139 02:14.9
30:00.0 6665 20 134 02:15.0
cd - 1k
C2 rounding strikes again! Happy xmas to all the free spirits.

[zootMutant]

Spider - I love seeing how consistent your pacing is.

To round out the holiday weekend, a Wolverine Plan L4
40 min, using 2:12 as my reference pace
4x 10' @ 168 strokes = 2'/2'/2'/2'/2' ... 16/18/16/18/16 spm ... 2:45/2:39
expected avg pace = 2:42.5
AHR 114, MHR 122

time dist spm split +/- ------------------------------------------ 10:00 1869 16.8 2:40.5 +23m 10:00 1844 16.8 2:42.5 -2m 10:00 1841 16.8 2:42.9 -5m 10:00 1831 16.6 2:43.8 -15m ------------------------------------------ 40:00 7384 16.8 2:42.5 +1m

My goal was to keep on eye or my stroke rate and get the power in the right ballpark, but not worry too much about it.

In rep 17, I lost track and switched from 18 spm to 16 spm 1 minute early.

Overall, not bad for a first try and I'm happy.

Cheers,
zoot

[stumpy]

L4 s I remember those about a decade ago so looking for something short after 40 odd minutes on the treadmill 12 x1min 1min rest just going through the motions really but concentrated on form.

IMG_1174.jpeg (29.31 KiB) Viewed 5143 times

[obirobsan]

Practice for January.


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[zootMutant]

Nice progressive splits, Colin.

Obirobsan - huge variation in pace there. I know you were practicing... but did you learn anything interesting?

========================================

Another L4 today.

It's been windy, cold, and rainy so I haven't been doing any hiking and I'm annoyed at my gym: they changed the type of music and it's much too loud, so I haven't been doing any weight sessions. As a result, I was much better rested than my last L4.

40 min, still using 2:12 as my reference pace
4x 10' @ 168/172 strokes = 2'/2'/2'/2'/2' ... 16/18/16/18/16... 18/16/18/16/18 spm ... 2:45/2:39
expected avg pace = 2:41.9
AHR 125, MHR 137

time dist spm split +/- ------------------------------------------ 10:00 1926 16.8 2:35.7 +80m 10:00 1949 17.2 2:33.9 +90m 10:00 1926 16.8 2:35.7 +80m 10:00 1948 17.2 2:34.0 +89m ------------------------------------------ 40:00 7384 17.0 2:34.8 +339m

Clearly, when I'm rested a 2:12 reference pace is too slow. Should probably be closer to 2:05, which suggests a 2K time of around 8:20.

Cheers,
zoot

[zootMutant]

Intervals again today. 8 x 500m r4'
10' wu, 6' cd, 4278m 'rest', MHR 155

_500m 2:09.3 26 spm 162 w _500m 2:09.2 25 spm 162 w _500m 2:09.2 24 spm 162 w _500m 2:09.2 25 spm 162 w _500m 2:09.2 25 spm 162 w _500m 2:09.0 26 spm 163 w _500m 2:09.0 26 spm 163 w _500m 2:07.0 27 spm 171 w ---------------------------------- 4000m 2:08.8 25 spm 164 w

Much better paced than last week. Felt much stronger and could, maybe, have gone faster, but... baby steps, baby step.

Cheers,
zoot

[stumpy]

Wishing everyone a good new year.
CTC preliminary session today just to get a feel for the 20 rate, not as easy as it used to be,if you’re not used to rating at 20 please go easy as this will stress your lower back so a good wu is a must.

IMG_1177.jpeg (23.9 KiB) Viewed 5001 times

[zootMutant]

Well done sticking it out, Colin!

========================================

Another L4 today to round out the holiday weekend.

40 min, still using 2:12 as my reference pace
4x 10' @ 168/172 strokes = 2'/2'/2'/2'/2' ... 16/18/16/18/16... 18/16/18/16/18 spm ... 2:45/2:39
expected avg pace = 2:41.9
AHR 125, MHR 139

time dist spm split +/- ------------------------------------------ 10:00 1989 16.8 2:30.8 +143m 10:00 2016 17.4 2:28.8 +157m 10:00 1990 16.8 2:30.7 +144m 10:00 1992 17.2 2:30.6 +133m ------------------------------------------ 40:00 7987 17.0 2:30.2 +577m

Over-stroked the second 10' segment, but I don't know what happened in the last. Must have been running out of steam.

Cheers,
zoot

[Ian Bee]

Nicely busy and great sessions going on

I'd tried the wolverine plan a while ago Zoot - I'd imagine this isn't your first run through?

A 2k training week, simple 5x5, 3r :

IMG_20240102_100155.jpg (29.95 KiB) Viewed 4957 times

The intention was to hold 2k+5 pace, which held to roughly half way through rep 4. That said, even with the final final lurgy working it's way through, this was about as close as I've ever got to hitting pace