what training have free spirits been doing today?

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Kevinhorne44
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

Wise move Jon Image rest up & get well soon !!

My offering today was another UT2 session 30R18 10KW5S4Image

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Re: what training have free spirits been doing today?

Post by Mat »

Some great sessions here this weekend, despite a few challenges - well done to Ian, Jon and Kevin =D>
Well done in the first Marathon Michael =D> =D> and Even an extra 2m thrown in for good measure :D

This weekend for me was two cycling sessions on the Wattbike, but Monday morning means back on the Erg and a deceptively tricky 24’@24. Glad to get that one out of the way
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Busy weekend for the training posts. I can't say I can take advice about rest, but downing tools for a few days really can be the best thing (even when you're 100%).

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Looks like I'm gradually getting towards my current performance level for low tier work. A slither faster for the same effort. Felt ok, and quite happy to see the SPM behaving.

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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

Ian that's a big improvement Image

Mine this evening was 10KW5S3 6x5min at 10k pace & rate.Image

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Looks a nice controlled session Kevin Image

Image

This was an odd one. Was about to type horrible, but it wasn't really. I wanted to use Ergzone's rerow function to have targets from last time in front of me, but for whatever reason the pace wouldn't display but rate did. As such, in the heat of the moment my poor addled brain cell would not commit to memory three numbers so I went out probably a tad too fast for the first group of reps. That meant just holding on for the 30s and 15s.

In the end, I think I'm storing up trouble for next time 🫣Image

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Re: what training have free spirits been doing today?

Post by Mat »

A real good couple of hard sessions there Ian with real improvements on the last time ^O^
Really nice session there Kevin =D>

Tough Team Time Trial on Zwift this morning… just managed to hang on until the end :shock:
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Re: what training have free spirits been doing today?

Post by Ian Bee »

We're nearly back to 'thermometer watch' territory Mat so well done on getting that session done.

A recovery day today:
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Might have been the cold's influence behind a slightly high HR, but it felt steady enough.

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Re: what training have free spirits been doing today?

Post by hewitt »

Just got back to rowing more after a looong time off. Been weight training but avoiding the rower for some reason. The technique is still there but the pace has obviously disappeared. 🙄 . Starting slowly.
Last 3 days have been after weights.
10 x 300 at r21 still struggling to keep it at r20.😅
Average has been ranging between 1.58 and 1.56.

A few more days of these then I will slowly up the distance and keep the same pace for now.
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Re: what training have free spirits been doing today?

Post by jolo »

Great to see you back at it Jason. I just got back on the rower a couple months ago after a long time off.

Did a 5k tt today. 20:13.5 I'm actually starting to feel in decent shape now and still no sub 20 min 5k.
I'm happy with the effort tho.
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

That looks like a fun packed session Mat. I would be interested in understanding the difference between the wattbike & bike-erg.
Ian watch out for that cold Image Hewitt & jolo welcome back to the erg Image
My offering this evening was 10KW5S5 steadily building my pace now but still a long way to go.Image

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Re: what training have free spirits been doing today?

Post by jolo »

Thanks Kevin. I also have a Wattbike and a bikeerg. They aren’t even comparable. I like both. But it’s basically do you want electronic shifting for a high price or do you want to spend 10 minutes calibrating the bikeerg then have to reach way down to adjust the damper every time to adjust the resistance. They are both fine depending on what you want.
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Re: what training have free spirits been doing today?

Post by Ian Bee »

Getting a nice crowd Image

It was sprints for me this morning:

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November run was 95-96m per rep, this time 96-99m per rep, quite similar SPM. Would have put a full image on but it's too large to be readable.

While the rubric says max effort, I don't yet have a clear idea what that is for this session (there's lots of rest but still....).

As such, happy to creep the pace up a tad and not looking forward to next time.

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Re: what training have free spirits been doing today?

Post by Claudius »

Hello, to all the busy training bees here, congratulations - I have not been lazy the last few weeks. Many just rows. Ahhh wait, me and my friend developed our own challenge. Check out my activities for the #RentonChallenge on Strava. I thought I'd do a post in the fairy tale section because it is what it is...fantasy. Great fantasy. Myth. But...no...you can also just look it up on Strava or anywhere else. Maybe I'll explain if I get a prompt. Now to the reason for this post. I got in a great workout yesterday. Not just another just row. It was cross country skiing with lots of PRs :-)).

Ah by the way - Mat - did you already unlocked the Tron Bike ?
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Re: what training have free spirits been doing today?

Post by hewitt »

Thanks Joe and Kevin. Not far off sub 20min there Joe.
Nice building 40min there Kevin. 👍

Today was another 10x 300m with 1min rest after weights. Felt more of a spring in my legs today.
The average was bang on 1.54.0 pace at r21. 😁
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Re: what training have free spirits been doing today?

Post by Mat »

Wow - go away for a few days and come back to find there's been a party taking place on this thread :fsbgrin: :fsbgrin:

Great to hear from you again Jason :D a few more of those 300 R20 (or 21 :wink: ) and you'll soon be building up that erg-power again :twisted:
Claudius wrote: Thu Feb 09, 2023 10:08 am Maybe I'll explain if I get a prompt.
Consider this your prompt Claudius :fsbgrin: Good to hear from you again, and well done on the Cross country session and PRs =D> I hope that the hand is now fully healed
I haven't unlocked the Tron yet - I'm at about 45k climbing, so a few more trips up the Alpe and I'll be there :shock:

Great couple of sessions Ian - one steady recovery to get you ready for a great speed workout =D> Those HMs have clearly helped. Expect some thermometer pics this week :lol:

Kevin - nice steady session 8) I think Joe had pretty well described the difference between the bikes. I haven't tried the Bikeerg myself, bit looked into it before buying the Wattbike. I was looking for an exercise to replace running after my hip replacement and figured I'd do most of my cycling sessions on Zwift for the competition etc - for that the Wattbike is fantastic.

Good improvement on the 5k Joe - that sub 20' is surely not far away :twisted:

So - a few days break for me and the better half: much too much drinking and eating, but I did manage a (mildly) hungover 30R20 on a poorly-maintained hotel gym rower this morning. Back to it tomorrow

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Re: what training have free spirits been doing today?

Post by Mat »

Back to it this morning. Weights session followed by a bit of virtual cycling around Yorkshire

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice way to start a Friday Mat Image

Yesterday's circuits was, for all intents and purposes, 40mins of burpee variations:
Image
.....so I wasn't looking forward to even my recovery row this morning:
Image

Definitely felt that in the legs, and pleased to hold the SPM.

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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

Glad to see so many people here Image

My offering from last night was 10KW6S2 an odd 55 minute session. Still inside my UT2 range though Image Claudius very jealous of the cross country skiing ImageImage
Off for my morning spin over now.....Image

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Re: what training have free spirits been doing today?

Post by hewitt »

Hi Matt. Good to hear from you again. 😎. Just had a quick look back and noticed you had a hip replacement. Ouch. Good to see you found the erg again.

Today was weights followed by another 300m x 10 with 1min rest at r21. 1.55.3 pace today.

There are 5 black model e in the gym and everyone is different to row on. Someone was flapping around on my favourite one today. 😅.

I am away for 2 days now with Mrs H. Be back on Monday. :fsbgrin:
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Re: what training have free spirits been doing today?

Post by jolo »

5 mile run at the lake today with a good friend and my pup. I would post an image here but I can't make it work. Somehow I posted an image last week but I have no idea what I did.
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Re: what training have free spirits been doing today?

Post by Kevinhorne44 »

This evenings offering to the erg gods

10KW6S4 30R20 ImageImage

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Re: what training have free spirits been doing today?

Post by Mat »

Ian Bee wrote: Fri Feb 10, 2023 9:52 am Yesterday's circuits was, for all intents and purposes, 40mins of burpee variations:
Now there’s a circuit you couldn’t persuade me to try [-X
Nice recovery row 8)

A couple of good solid low-rate session there Kevin :fsbgrin:
hewitt wrote: Fri Feb 10, 2023 2:10 pm Hi Matt. Good to hear from you again. 😎. Just had a quick look back and noticed you had a hip replacement. Ouch.
Cheers Jason - yes, it turned out that what I though was a groin strain I’d been carrying was osteo-arthritis. It seems that running up and (especially) down mountains isn’t really good for someone my size :-k
That pace is improving with every session :twisted: Have a great weekend away :D

Sounds like a good run Joe :D Got to be honest - I do miss getting out running in the fresh air!

Tough session for me this morning… 8x4’r3’ Had to convince myself to get through 4, then 6 and finally “may as well
finish them now”. Followed it up with a virtual soon around the cobbles of the Champs-Elysees

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Re: what training have free spirits been doing today?

Post by Ian Bee »

Nice Saturday workouts Mat - I was busy with the CTC (posted over there) and a light circuits session.

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Re: what training have free spirits been doing today?

Post by jolo »

After my workout I set the monitor to 1402m to kind of get a feel for Feb 14 ctc. 5:18.3 1:53.3. Looked up last my years time..I was a little slower today but I should be able to improve
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Re: what training have free spirits been doing today?

Post by Mat »

Great CTC performance Ian =D> =D>
Nice idea to get ready for Carole’s challenge on Tuesday Joe :fsgrin:

On the bike for me this morning, checking out the new Highlands course ahead of the ZRL race on Tuesday

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