Search found 248 matches

by millie
Thu Aug 03, 2017 11:19 pm
Forum: Free Spirits forum
Topic: August ctc - 200m, standing start, free stroke rate
Replies: 46
Views: 2708

Re: August ctc - 200m, standing start, free stroke rate

Had a first go this morning to float our first boat - been about 3 months since done any sprinting (other than the July CTC which felt very uncomfortable!) and did it at end of a 4x1500m/4'r session so suffice it to say I didn't feel like I had much power! Managed 40.2 which is a lot slower than I w...
by millie
Wed Jul 26, 2017 4:37 am
Forum: Free Spirits forum
Topic: July ctc - 4k pyramid / 1'r per 250m rowed
Replies: 60
Views: 3970

Re: July ctc - 4k pyramid / 1'r per 250m rowed

Hoping to do the CTC on the weekend - any tips on pacing? Reading through posts looks like around 2k on way up including the 1k and then try and improve on last 3?

I've been doing all my training around 5k - 10k pace recently so not sure how I will go on this session!! Think it will hurt 😳
by millie
Wed Jun 21, 2017 5:30 am
Forum: Free Spirits forum
Topic: June ctc - 500 r22/30''r/1000 r26/30''/500 r30
Replies: 92
Views: 6197

Re: June ctc - 500 r22/30''r/1000 r26/30''/500 r30

Trying to attach screen shot of session - hopefully it will work! Was so relieved to see 22/26/30 at the end of the session :D IMG_2440.JPG In case it doesn't work: 500m @ 2:00.1 1000m @ 1:56.2 500m @ 1:53.0 I don't mind doing rate restricted training session, but as a CTC with harsh time penalties ...
by millie
Thu May 04, 2017 8:58 pm
Forum: Free Spirits forum
Topic: My upcoming charity 100k - eek !
Replies: 6
Views: 786

Re: My upcoming charity 100k - eek !

Great stuff Guy,

100k is certainly a long way, sure you'll be up for the challenge though!
My brother in law had a brain tumour removed about 9 months ago and appears to be recovering well, very worthwhile cause.

Good luck with your training, I hope you have a good seat pad :lol:
by millie
Thu May 04, 2017 10:40 am
Forum: Free Spirits forum
Topic: May ctc - BW Rowing sprint monster
Replies: 51
Views: 3887

Re: May ctc - BW Rowing sprint monster

Well done to all who have given this a go so far - I had a go this morning and started off well but faded in last 3 reps. Amazing how 30 seconds can feel so long when sprinting but go so fast in the recovery :lol: Well done Amanda. =D> =D> =D> I presume you took 60 seconds rest between intervals, n...
by millie
Wed May 03, 2017 10:37 am
Forum: Free Spirits forum
Topic: May ctc - BW Rowing sprint monster
Replies: 51
Views: 3887

Re: May ctc - BW Rowing sprint monster

Well done to all who have given this a go so far - I had a go this morning and started off well but faded in last 3 reps. Amazing how 30 seconds can feel so long when sprinting but go so fast in the recovery :lol: Scarily I averaged a stroke rate of about 45 - was glad my OTW coach wasn't watching m...
by millie
Wed Apr 05, 2017 7:59 am
Forum: Free Spirits forum
Topic: April ctc - The Sub 7 Sprint Spike
Replies: 56
Views: 4194

Re: April ctc - The Sub 7 Sprint Spike

Well done those who have given this one a go - I had a go today following Paul's rest schedule which agree works well. Was dreading the 777m!! Forgot to photo my results so don't have the exact intervals, but was targeting aroubd 1:41 for the 177ms and then 1:50 for the 777m. Ended up with average 1...
by millie
Wed Feb 01, 2017 10:51 am
Forum: Free Spirits forum
Topic: The February CTC
Replies: 41
Views: 3602

Re: The February CTC

Bleh. Another interval session with pointless rest periods. Want to get it out of the way on the 2nd. Any idea about pace? A second slower than January? :shock: Don't like the sound of that. I'd say pacing should be challenging. Total time is similar to this month (15 minutes v 16), but total rest ...
by millie
Sat Oct 01, 2016 10:08 am
Forum: Free Spirits forum
Topic: October CTC: 10k unrestricted
Replies: 137
Views: 10105

Re: October CTC: 10k unrestricted

That's an impressive 'placeholder' there, Millie! And that at 20 spm! I would be content if that was my first attempt at free rate. Now don't forget to check the CTC website at least 10 times today to see if they changed over the month already. Thanks Rodger :D sure you'll be going a fair bit quick...
by millie
Sat Oct 01, 2016 2:30 am
Forum: Free Spirits forum
Topic: October CTC: 10k unrestricted
Replies: 137
Views: 10105

Re: October CTC: 10k unrestricted

After being one of the last to do the Sept challenge I think I am probably first to do the Oct 10k challenge :D Wasn't planning on doing an erg session this morning but too windy to go OTW and so decided to do a 10k rate capped at 20spm as practice for a full out unrestricted 10k effort in next coup...
by millie
Wed Sep 28, 2016 5:45 am
Forum: Free Spirits forum
Topic: September CTC: Tribesports Ten
Replies: 144
Views: 11995

Re: September CTC: Tribesports Ten

Wasn't sure I'd get round to this month's CTC but managed to squeeze it in this morning. Theoretically thought that 2-3 seconds slower than 2k pace would be realistic which would suggest ~1:55 pace but I really didn't feel like an all out effort (probably something to do with fact that almost all my...
by millie
Wed Aug 24, 2016 10:20 am
Forum: Free Spirits forum
Topic: August ctc - 400/300/200/100 done separately, total of 500m splits counts
Replies: 110
Views: 9220

Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

Thanks Plummy and yes was definitely static flywheel - I programmed only one distance at a time, so the 5 mins easy rowing was 'Just Row' then a little walk around and then program next distance and repeat.

Best wishes to Roger with your recovery
by millie
Wed Aug 24, 2016 4:22 am
Forum: Free Spirits forum
Topic: August ctc - 400/300/200/100 done separately, total of 500m splits counts
Replies: 110
Views: 9220

Re: August ctc - 400/300/200/100 done separately, total of 500m splits counts

This is definitely an unpleasant session so well done to all those who have had a go! Wasn't sure how well 'off season base building' and short sprints would go together but had a go at this today. Only wanted to sacrifice one session to short stuff so did all the sprints in one go with ~ 5 mins eas...
by millie
Thu Jul 28, 2016 7:50 am
Forum: Free Spirits forum
Topic: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
Replies: 65
Views: 6247

Re: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts

Thanks Paul for pacing comments - rather than 5k+3 as I was planning I decided to go with 5k+2 instead based on what you said. I really didn't want to limp to finish line or HD on this session, rather wanted a reasonably challenging but doable session that I didn't hate :D Usually with these sorts o...
by millie
Tue Jul 26, 2016 11:14 pm
Forum: Free Spirits forum
Topic: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts
Replies: 65
Views: 6247

Re: July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts

Haven't done a CTC for a few months as had end of OTW season and since then been doing Sam Blyth's erg plan so that was enough! Planning on squeezing this one in before the end of the month but not sure about pacing - for those who have done it, is it around 5k + 3 seconds? (That is what I am guessi...
by millie
Mon Mar 07, 2016 7:26 am
Forum: Free Spirits forum
Topic: March ctc - 9 x 300m / 30"r
Replies: 71
Views: 6998

Re: March ctc - 9 x 300m / 30"r

Great effort Claudius! You really went for it on that first sprint! You recovered well for #7, #8 and #9!

Barbara, plummy and Paul - thanks! Paul it's a shame we can't fast forward to the end of the month :wink:

Good luck to everyone else still to do it!
by millie
Sun Mar 06, 2016 1:12 am
Forum: Free Spirits forum
Topic: March ctc - 9 x 300m / 30"r
Replies: 71
Views: 6998

Re: March ctc - 9 x 300m / 30"r

Have to say I think this session is either about 3 reps too long or 30" rest too short to be a comfortable session! Was aiming for around 1:51 pace but quickly realised I could go quicker, ended up at 1:49.8 which for those interested in pacing is ~2k minus 4 seconds or 1k plus ~3 seconds for me: 1....
by millie
Wed Feb 10, 2016 4:30 am
Forum: Free Spirits forum
Topic: February ctc - 3 x 7' / 5'r, the slowest to count
Replies: 78
Views: 7424

Re: February ctc - 3 x 7' / 5'r, the slowest to count

Draggon - good effort, reckon consistent 1:58-1:58.5 is very doable. Which relative to your 5k PB makes me think that is in need of updating! Thanks millie. I'm still scared of the 5k after blowing up on 1/31 trying to better my January CTC time... :) Btw, I'm curious what my chart shows for my 5k ...
by millie
Mon Feb 08, 2016 7:40 am
Forum: Free Spirits forum
Topic: February ctc - 3 x 7' / 5'r, the slowest to count
Replies: 78
Views: 7424

Re: February ctc - 3 x 7' / 5'r, the slowest to count

Here's my first shot at it. Seems to indicate I can do it faster though I started the third set at a 1:56 pace and had to slow down with about 3 mins left. At least I get to hang out in Boat 2 for a bit! :D Draggon - good effort, reckon consistent 1:58-1:58.5 is very doable. Which relative to your ...
by millie
Sat Feb 06, 2016 9:17 am
Forum: Free Spirits forum
Topic: February ctc - 3 x 7' / 5'r, the slowest to count
Replies: 78
Views: 7424

Re: February ctc - 3 x 7' / 5'r, the slowest to count

Couldn't resist giving it a first go. Had a choice of 4 workouts today and a lighter one was in order, but I was too curious how this would feel. 1:59.6 1:59.7 ... and the oh geez, this is hard... 2:01.8 :fsgrin: Ouch - That third one certainly looked like it hurt! I reckon your pacing was about ri...
by millie
Thu Feb 04, 2016 8:37 am
Forum: Free Spirits forum
Topic: How to train the last 20 days training before 2k competion
Replies: 10
Views: 1986

Re: How to train the last 20 days training before 2k competi

Hi Linda, I would suggest the following couple of sessions: 3x750m / 2'r - roughly follow your race plan, so eg if you are planning on starting at 2:01, then middle at 2:00 and bringing it home at 1:58/1:59 then the 750ms should copy this: -first 750m @ 2:01 with racing start but without sprint - se...
by millie
Wed Feb 03, 2016 10:52 pm
Forum: Free Spirits forum
Topic: February ctc - 3 x 7' / 5'r, the slowest to count
Replies: 78
Views: 7424

Re: February ctc - 3 x 7' / 5'r, the slowest to count

In case this helps anyone with pacing here's my effort from this morning compared to my current (last 4 weeks) 2k and 5k paces: 2k pace = 1:53.9 5k pace = 2:01.3 3x7'/5'r: 1:59.9 1:59.8 1:59.7 I was working hard so not sure I could have gone much faster. Good luck to everyone still to give it a go B...
by millie
Mon Jan 25, 2016 8:35 pm
Forum: Free Spirits forum
Topic: Nonathlon 2016
Replies: 90
Views: 9569

Re: Nonathlon 2016

Hi Stan - can you also add me please - user name amandabehrendt
Thanks
by millie
Thu Jan 21, 2016 2:21 am
Forum: Free Spirits forum
Topic: January ctc - 5000m straight
Replies: 85
Views: 7022

Re: January ctc - 5000m straight

Kirstin yes, you & Jon should keep in mind that Jill has put a ban on the skinny dipping :wink: just in time it seems :lol: Fantastic improvements for you! Congratulations to all pulling the 5ks even once... as well as improving them :fsbgrin: Amanda -- seriously glad you are revisiting the C2 and ...
by millie
Sun Jan 17, 2016 1:32 am
Forum: Free Spirits forum
Topic: January ctc - 5000m straight
Replies: 85
Views: 7022

Re: January ctc - 5000m straight

The only time I love a 5k is when it is over :D I've taken over planning the training program for the group of OTW masters rowers I train with so I have been programming in an erg session that just so happens to be the CTC for the month :D . Still doing most of my erging on the Rowperfect in my gara...