what training have free spirits been doing today?

[spidermac]

What happened to 30spm Ian? Looks pretty consistent pace to me - hard to keep steady pace on 30sec ivals as one bad/missed stroke has a big influence on average pace.
Wanted to do something a bit longer but thought a steady 60min @R20 might tempt the HD`s so did a modified EM wout:
4x15minR2min split into 5;4;3;2;1mins @ 18/20/22/24/26spm - lots to think about while rowing.
Target was to a) finish b)-ve split each round for each rating!
Wup - 1k
Time dist spm HR split
05:00.0 1106 18 125 02:15.6
04:00.0 903 20 133 02:12.8
03:00.0 693 22 138 02:09.8
02:00.0 471 24 143 02:07.3
01:00.0 243 26 147 02:03.4

05:00.0 1113 18 129 02:14.7
04:00.0 910 20 145 02:11.8
03:00.0 701 22 148 02:08.3
02:00.0 478 24 152 02:05.5
01:00.0 245 26 154 02:02.4

05:00.0 1122 18 146 02:13.6
04:00.0 918 20 149 02:10.7
03:00.0 705 22 152 02:07.6
02:00.0 478 24 153 02:05.5
01:00.0 245 26 154 02:02.4

05:00.0 1133 18 150 02:12.3
04:00.0 932 20 151 02:08.7
03:00.0 713 22 152 02:06.2
02:00.0 484 25 154 02:03.9
01:00.0 246 26 155 02:01.9
01:00:00 13836 20 147 02:10.0
CD - 1k
Didn`t quite manage to -ve split 24 & 26spm on middle rounds but didn`t go slower!! All in all happy with that as lurgi STILL not gone.

[JonT]

That's a good session Spider. I wouldn't have a hope of keeping track of the splits to be able to -ve them all!

I'm still mostly plodding on with 3x10 r20 sessions at the moment, so not posting them here.

[spidermac]

Cheers JonT keep at it better to tick ver than have big breaks ( speaking from experience!).
Keeping on trying to bild base fitness a 2x20minR60s session today.
Wup - 1k
Time dist spm HR split
10:00.0 2225 18 134 02:14.8
10:00.0 2277 20 142 02:11.7
Rest 60s
10:00.0 2300 20 148 02:10.4
10:00.0 2336 22 151 02:08.4
40:00.0 9136 20 143 02:11.3
CD - 1k
Lungs gurgling a bit but a reasonable session.

[Ian Bee]

Agree with Spider Jon - base building is worth its weight in gold.

Nice session today Spider

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(Something odd going on with attachments.....)

Another new session for me so more testing the water on pace. Today 18spm proved elusive, but a nice steady session to tick off.

[Ian Bee]

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Ending the week is similar fashion to the start - missing rate targets

Definitely signs that the pace targets were a little weak but precious 5k sessions have been considerably tougher.....

[spidermac]

Time for my first sprint session in 6 weeks - gulp.
Wup - 2k
Time dist spm HR split
01:00.0 248 26 141 02:00.9
01:00.0 251 26 145 01:59.5
01:00.0 257 28 147 01:56.7
01:00.0 259 29 148 01:55.8 - missed spm target.
01:00.0 265 30 152 01:53.2
01:00.0 267 30 149 01:52.3
01:00.0 270 32 155 01:51.1
01:00.0 273 32 157 01:49.8
01:00.0 278 34 160 01:47.9
01:00.0 280 34 159 01:47.1
10:00.0 2647 30 151 01:53.3
CD - 2k
An EM wout where supposed to do another 2 rounds at > 34spm but 10 was enuff!!! Looking back did this wout 6 weeks ago & this time only 0.2sec slower on the average so happy with that as lungs still not working properly.

[Ian Bee]

Sprints

First time back is inevitably a yard stick for underlying ability so well done Spider.

For me:

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Nice one to actually play mind games - is 8 mins actually a long time? Is 1:58 target pace actually fast

[Mike Channin]

My first ever C2 'official' 50k today. (All the previous ones I did were recorded as an FM, plus the extra 7805m, as 50k wasn't a thing back then). And first 50k session since 2006 (I think, might need to check).
Wasn't enjoyable, even with all the distance conditioning and doing it at a very slow pace.

(Oh, and 1:58 would seem VERY fast as a target pace to me right now! Well done Ian)

[Ian Bee]

(Oh, and 1:58 would seem VERY fast as a target pace to me right now! Well done Ian)

After your run of HMs, I doubt very much if I could muster any kind of performance!!!

Today's event:

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Slightly better than last time for similar effort, so happy with that. Given recent conversations here, also happy with the level HR trace

[spidermac]

Nice HR Ian - looks like you went off a bit harder in the first 3x5mins.
Quads feeling day of skiing on icy pistes yesterday - but thought abit of rowing might loosen them up !
30min done as countdown
Wup - 1k
Time dist spm HR split
10:00.0 2222 18 132 02:15.0
08:00.0 1810 20 140 02:12.5
06:00.0 1395 22 147 02:09.0
04:00.0 949 24 151 02:06.4
02:00.0 490 26 153 02:02.4
30.00.0 6862 22 144 02:11.0
CD - 1k
Quads did loosen off but probably went a bit harder than I should have!.

[Ian Bee]

Nice negative split Spider.

In similar fashion, I did a 40min push pace:

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Felt tough from the off so I can chalk this one down to a good experience of rowing hard when I really didn't want to do a full session.

[spidermac]

Well done Ian stuck to the task even tho u weren`t feelin the love!
Getting a shingles jab later today so thought I better make todays session count!
60min split into 5min rounds of 18/20/22/spm one of my least hated sessions for 60mins
Wup - 1k
Time Dist spm HR split
05:00.0 1107 18 126 02:15.5
05:00.0 1129 20 136 02:12.8
05:00.0 1150 22 141 02:10.4
05:00.0 1116 18 142 02:14.4
05:00.0 1142 20 146 02:11.3
05:00.0 1165 22 150 02:08.7
05:00.0 1126 18 151 02:13.2
05:00.0 1156 20 154 02:09.7
05:00.0 1179 22 156 02:07.2
05:00.0 1138 18 155 02:11.8
05:00.0 1167 20 156 02:08.5
05:00.0 1188 22 156 02:06.2
01:00:00 13757 20 147 02:10.8
CD - 1k
Pleased with that felt under control but managed to keep to spm targets & -ve split each round at same spm. See how I feel tomorrow.

[Ian Bee]

Nice controlled session Spider - though rating at 18spm would not be my choice!

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Quite enjoyed this one - 20spm and just (for me) fast enough to keep focus.

[spidermac]

Fast pace at that HR & spm Ian.
As expected vaccine on thurs laid knocked me for 6 yesterday - felt wee bit better today so thought do something - no heroics.
Wup - 1k
Time Dist spm HR split
06:00.0 1333 20 130 02:15.0
06:00.0 1334 20 134 02:14.9
06:00.0 1334 20 137 02:14.9
06:00.0 1334 20 141 02:14.9
06:00.0 1334 20 143 02:14.9
30:00.0 6665 20 137 02:15.0
CD - 1k
That felt a lot harder than normal as shown by HR - did this session at 124HR average a few weeks ago so still recovering obviously!!

[Ian Bee]

Having said I don't like 18spm....

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Running a little hotter than last time through, but it fitted well into the purpose.

[spidermac]

Good pace at that spm Ian.
Today started on a 10x1500mR60s session.
Wup - 1k
Time dist spm HR split
06:26.5 1500 24 141 02:08.8
06:25.4 1500 24 146 02:08.4
06:24.1 1500 24 149 02:08.0
06:23.0 1500 24 151 02:07.6
06:21.7 1500 24 152 02:07.2
06:19.3 1500 24 152 02:06.4
38:20.0 9000 23 148 02:07.7
CD - 2k
So not quite to plan - cough started on 6th round so decided to stop after 6 rounds but still felt a good wout.

[Ian Bee]

1500m with 60s rest is harsh - hope you're not too rough Spider.

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Definitely veered into a max effort in the 5 and 3 minute reps. My HR max is looking like it will be tested - This week has bite.

[JonT]

My standard 3x10min with ratings increasing from 18-24 to 22-28. The aim is to get quickly to AT and then stay around there. I pushed a bit too hard and so strayed above AT quite a bit. Enjoyable though.




Sent from my iPhone using Tapatalk

[Ian Bee]

Nice session Jon - can see how that would keep the mind occupied

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I can totally see the value in the session, but as with last time through I'm finding the pace targets hard. Pushed perhaps a little too much on the first rep which left me a little out for the last reps - my grand plans for reps 1-3 at +14 then 4-5 at +8 were completely off the table

[spidermac]

0 degrees in the conservatory - brrr! Decided to give JonT`s wout a go - 30min broken into 3x 4/3/2/1mins
Wup - 1k
Time Dist spm HR split
04:00.0 894 18 138 02:14.2
03:00.0 683 20 142 02:11.7
02:00.0 463 22 143 02:09.5
01:00.0 238 24 145 02:06.0

04:00.0 914 20 145 02:11.2
03:00.0 701 22 147 02:08.3
02:00.0 477 24 150 02:05.7
01:00.0 243 26 152 02:03.4

04:00.0 940 22 150 02:07.6
03:00.0 717 24 151 02:05.5
02:00.0 486 26 153 02:03.4 - missed the -ve split!!
01:00.0 251 28 153 01:59.5
30:00.0 7002 22 147 02:08.5
CD - 1k
Didn`t quite managed to -ve split every round - missed it on 26spm. Good wout slowly ramps up & last 10mins had to really concentrate on keeping a good rythm.

[spidermac]

Failed on a 8x500 wout yesterday in R5 - lungs still not ready for a sprint session!!!
Today get some metres in the bank - 12x5mins @ 20spm with every 5th min @24spm
Wup -1k
Time Dist spm HR split
05:00.0 1122 21 135 02:13.6
05:00.0 1125 21 142 02:13.3
05:00.0 1127 21 146 02:13.0
05:00.0 1129 21 147 02:12.8
05:00.0 1130 21 148 02:12.7
05:00.0 1131 21 151 02:12.6
05:00.0 1133 21 153 02:12.3
05:00.0 1135 21 153 02:12.1
05:00.0 1137 21 154 02:11.9
05:00.0 1138 21 155 02:11.8
05:00.0 1142 21 154 02:11.3
05:00.0 1153 21 154 02:10.0
01:00:00 13595 21 149 02:12.4
CD - 1k
Good session after yesterdays disaster! Managed to -ve split all rounds - happy days.

[JonT]

Another Zoomergos session today. This one run by Sir Matt Pinsent no less! 2/4/6/6/4/2min r22/24 2:00r. Aim to be able to maintain pace throughout.r22 for first half and r24 for second half of each interval.

I really enjoyed this. Watching a multiple gold winning Olympian on an ergo is an eye opener. The acceleration at the catch and through the drive is mind blowing.

You can join in here -> https://youtu.be/zQPwFjTVV5Y?si=I8DGolBCJlUy3XlY

[Ian Bee]

Just had a quick look - so much power and control!

[Ian Bee]

No power, questionable control

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I shall file this under "technique needs improvement"

[Ian Bee]

Easier session today given the sprints yesterday and tomorrow. Made easier by watching "the outfit":

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20spm, holding pace at 2:03 ish.