Free Spirits Rowing

Plan was for a 40min Level4 wout but felt a bit of a blood sugar crash 1/2 thro so cut it short to 30mins.
176/180/176 1.46 ref pace.
Wup - 1k
10:00.0 2336 18 0 02:08.4 (+12m)
10:00.0 2342 18 0 02:08.0 (+1m)
10:00.0 2322 18 0 02:09.1 (-2m)
30:00.0 6998 18 0 02:08.6 (+11m)
CD - 1k

Another go at the 40min Level 4 from last time.:Ref pace 1.46 ( optimistic I know!!) sequences 176/180/1776/184.
Wup - 1k
Time Dist spm HR Split
10:00.0 2336 18 130 02:08.4 (+12)
10:00.0 2362 18 150 02:07.0 (+21)
10:00.0 2356 18 145 02:07.3 (+32)
10:00.0 2394 19 155 02:05.3 (+36)
40:00.0 9446 18 145 02:07.0 (+101m)
CD - 1k
Oops I`ve been a very naughty boy!!

The dreaded 4x1k today. Aim was to finnish the session!!
Wup - 3k
Time Dist spm HR Split
03:41.4 1000 31 157 01:50.7
03:40.4 1000 31 163 01:50.2
03:39.2 1000 32 165 01:49.6
03:37.1 1000 34 166 01:48.5
14:38.1 4000 31 163 01:49.7
CD - 2k
Happy to have a base time to start - 1.4sec off my best this comeback but I`ll take it!!!

Latest EM wout on asensei - 4x10minR60s @ various spm/
wup - 1k
Time Dist spm HR split
10:00.0 2459 21 142 02:02.0 - 2min ea @20/22spm
10:00.0 2487 21 152 02:00.6 - 1min ea @ 20/22spm
10:00.0 2504 22 153 01:59.8 - 2min ea @ 2/22/24/22/20spm
10:00.0 2510 22 158 01:59.5 - 4/3/2/1 @20/22/24/26spm
40:00.0 9960 21 151 02:00.4
CD - 1k
Nice to be distracted trying to hold target spm.

Well done Spider.
I've been chugging on through the Rowalong 10k plan, but not posting results quite as regularly as I should


Most of the sessions are quite CV based, whereas today was a bit more intense - John's preamble was to brace yourself.

My reaction to it was that the moderate/easy sections were good CV, and the pacey sections were not (psychologically) that tough. My HR said otherwise!

Good variety in the sessions though so far, which is what I was after



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Aye gettin a bit lonely on this thread Ian.
Waterfall =
Wup -2k
time dist spm split
11:31.5 3000 29 0 03:50.5
09:32.3 2500 29 0 01:54.4
07:35.0 2000 31 0 01:53.7
28:38.8 7500 29 0 01:54.5
CD - 2k
A starting point!!!

Will make it a habit again

Today was as sprinty as I've been in a while, though my HR monitor dropped connection early on and there was no way that I was stopping/restarting.

It was vaguely 2k +5 pace, but with the added spice of limited to 20spm. So a little bit of a fail on both counts. In terms of perceived exertion, I was happy enough that I wasn't red lining but there's more there with a little practice I'm certain.



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That looks like a haaaaard session Ian. Today 60min Lvl 4 for me as not done 60mins for a while! 3x(176/180)
Wu - 1k
Time Dist spm HR split
10:00.0 2329 18 0 02:08.8
10:00.0 2353 18 0 02:07.4
10:00.0 2341 18 0 02:08.1
10:00.0 2364 18 152 02:06.9
10:00.0 2331 18 141 02:08.7
10:00.0 2365 18 148 02:06.8
01:00:00 14081 18 147 02:07.8
CD - 1k
Didn`t sweat enuff fot HR strap the first 30mins!!! Happy to do 60mins.

Just a 30minR20 for today.
Wup - 1k
Time dist spm HR split
06:00.0 1430 20 134 02:05.8
06:00.0 1429 20 138 02:05.9
06:00.0 1429 20 141 02:05.9
06:00.0 1430 20 143 02:05.8
06:00.0 1429 20 142 02:05.9
30:00.0 7145 20 139 02:05.9
CD - 1k
Not as consistent as last time!!

Might not be as consistent, but a solid session Spider.

Meanwhile, I'd checked today's session yesterday following my traditional Sunday recovery row and thought: that looks rough. Could be HD territory.....

My normal approach to increasing pace is to increase power and spm, so this business of just increasing power and holding SPM was a little alien.

Tried to think myself into the zone of 2.05 being recovery and keeping calm. Which vaguely worked. Holding 1.58 at 24 spm proved a much greater challenge.

Didn't HD, but not exactly a successful session in terms of hitting targets. Flip side - can see my way to improve!



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Looking at HR seemed like quite a hard wout Ian. After yesterdays CTC something a bit slower ; Level 4: 4x10mins seq 176/180/176/184
Wup - 1k
Time Dist spm HR split
10:00.0 2341 18 132 02:08.1
10:00.0 2365 18 149 02:06.8
10:00.0 2356 18 142 02:07.3
10:00.0 2401 19 152 02:04.9
40:00.0 9459 18 143 02:06.8
CD - 1k
Just some metre munching!

Another 40min session from EM. 4x10mins R30s at various spm.
Wup - 1k
Time dist spm HR split
10:00.0 2433 20 0 02:03.3 - 10min@20spm
10:00.0 2455 21 0 02:02.1 - 5min ea @20/22spm
10:00.0 2472 22 0 02:01.3 - 10min @ 22spm
10:00.0 2490 22 0 02:00.4 - 4/3/2/1 @ 20/22/24/26spm
40:00.0 9849 21 0 02:01.8
CD - 1k
Did this session in Jan & averaged 2.04.3, but not sure how hard I was trying!!

Today starting the 2nd round of PP - 8x500m.
Wup - 3k
Time dist spm HR split Last time
01:46.2 500 33 142 01:46.2 (1.46.
01:45.8 500 33 155 01:45.8 (1.46.5)
01:45.3 500 34 157 01:45.3 (1.46.2)
01:44.9 500 34 159 01:44.9 (1.46.0)
01:44.5 500 34 160 01:44.5 (1.45.
01:43.9 500 35 160 01:43.9 (1.45.3)
01:43.3 500 34 160 01:43.3 (1.45.5)
01:43.5 500 37 161 01:43.5 (1.45.5) - Couldn`t quite -ve split.
13:57.3 4000 34 156 01:44.6 (1.45.9)
CD - 2k
Last time blew up on last 2 rounds, this time only last round!!! Think I should have rated up on R7 as took a lot out of the legs. Still got to be happy with a 1.3sec improvement. Next time need to start a bit faster as secs between last & first rep a bit too much.

Thought about a max effort 30mR20 but chickened out & just did usual SState.
Wup - 1k
Time Dist spm HR split
06:00.0 1428 20 132 02:06.0
06:00.0 1429 20 138 02:05.9
06:00.0 1429 20 140 02:05.9
06:00.0 1429 20 142 02:05.9
06:00.0 1429 20 143 02:05.9
30:00.0 7143 20 139 02:05.9
CD - 1k

Nice couple of sessions there Spider.

Todays rowalong session requires using brain and eyes to shift pace, which at 6am was quite taxing. When I set up sessions with Ergzone I tend to give myself all the targets and don't mind a second here or there lag, whereas the Rowalong ethos is watch the YouTube prompts (and a lag would be quite a hurdle).

Hey ho.

I think my targets were too soft though - 2.00~2.08 which probably should have been a second or two faster, but my 2k performance has never been particularly accurate over my long distance form.



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Week 4, session 3.....

Built in targets in Ergzone for this one which - seeing a pattern here - looked a little soft. The rubric for the session suggested this should be hard, so I went in thinking the 2.01 target should ideally be <2.....

Felt pretty good, and HR recovery between reps was a promising sign of progress. Not completely satisfied with consistency but you can't have it all



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That last session looks good Ian!
5x1500 for me today. Last time was 1.54.1/29spm/158HR but went out too hard. Hoping to beat this with better pacing.
Wup - 2k
Time dist spm HR split Prev
05:40.2 1500 28 151 01:53.4 (1.53.7)
05:38.9 1500 29 156 01:52.9 (1.53.6) - oops this feels fast! Not sure about finnishing!!
05:37.7 1500 31 157 01:52.5 (1.54. - higher spm helping
05:36.9 1500 30 160 01:52.3 (1.54.6)
05:35.4 1500 32 159 01:51.8 (1.53.
28:09.1 7500 29 156 01:52.6 (1.54.1)
CD - 2k
A 1.5sec improvement!! Higher spm helped a lot. Legs were tiring fast at 28spm. Hopefully close to my best for thos next rotation!

Power strokes today - 7x3minR90s @ various spm. Best session is 1.53.3/25/5657m/160HR
Wup - 2.5k
Time dist spm HR SPlit Best
03:00.0 795 23 153 01:53.2 (1.53.9)
03:00.0 800 23 158 01:52.5 (1.53.0)
03:00.0 810 25 161 01:51.1 (1.51.1)
03:00.0 817 25 163 01:50.1 (1.50.5)
03:00.0 819 26 164 01:49.8 (1.50.1)
03:00.0 824 26 164 01:49.2 (1.50.7)
03:00.0 828 31 166 01:48.6 (1.50.1)
21:00.0 5693 25 161 01:50.6 (1.51.3)
CD - 2k
A nice improvement surprisingly!!! Felt pretty controlled throughout. Didn`t blow up on last few rounds this time!

That's impressive at 23 spm from where I'm sitting

Last session of week 4 for me. Lots of variation of pace and spm, which always taxes.

The >2.05 sessions were a good recovery segment, meaning the sprinty bits were quite manageable. Soft targets, soft targets and soft targets......



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Nice looking sessio Ian & good last segment.
60min Lvl 4 for me today - 176/180/176/180/176/184
Wup - 1k
Time dist spm HR split
10:00.0 2335 18 127 02:08.4 (+11m)
10:00.0 2359 18 144 02:07.1 (+18m)
10:00.0 2341 18 137 02:08.1 (+17m)
10:00.0 2360 18 150 02:07.1 (+19m)
10:00.0 2341 18 139 02:08.1 (+17m)
10:00.0 2389 19 152 02:05.5 (+31m)
01:00:00 14122 18 141 02:07.4 (+113m)
CD - 1k
So slightly over target!! Nice to get some metres in the bank.

30minR20 day today!!
Wup - 1k
Time dist spm HR split
06:00.0 1428 20 0 02:06.0
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
06:00.0 1429 20 0 02:05.9
30:00.0 7142 20 0 02:06.0
CD - 1k

Iains PP substitute session for the pyramid - 5x750mR3.30. Focus to keep spm at 32 or more.
Wup - 3k
Time Dist spm HR split Prev
02:42.8 750 32 0 01:48.5 (1.49.7) - oops a lot faster than intended!
02:42.4 750 32 0 01:48.2 (1.49.3)
02:42.0 750 32 160 01:48.0 (1.48.9)
02:41.3 750 32 161 01:47.5 (1.48.4)
02:39.7 750 34 161 01:46.4 (1.47.2)
13:28.1 3750 32 160 01:47.7 (1.48.7)
CD - 2k
A very pleasing 1 sec improvement on average. Still a good bit off my best for this (1.46.6) but i`ll take it.

Monday mornings are like a headwind for me. Irrespective of that, you should definitely be pleased!

Bit of a rough start to WK 5 of the 10k plan....

Today, 2k+5 seemed a bit challenging (certainly according to HR) so I'm quite please to have finished vaguely consistently (2.05/1.58), and pretty much on SPM target. Not looking forward to tomorrow....



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A jolly paddle this morning, likely storing up trouble for tomorrow.....



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Impressive rowing at 6.30am!!! Something similar for me today.
2x20mins R60s; broken into 10min pieces @ 18/20/20/22spm
Did this session last december - 2.08.8/20spm/143HR/9312m
Wup - 1k
Time Dist spm HR split
10:00.0 2347 18 126 02:07.8
10:00.0 2412 20 135 02:04.3
10:00.0 2419 20 139 02:04.0
10:00.0 2485 22 145 02:00.7
40:00.0 9662 20 136 02:04.1
CD - 1k
Well looks like I am a wee bit fitter - 350m more at lower HR. Happy days.