Search found 50 matches

by scotch61
Fri Nov 29, 2019 9:26 am
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 3083
Views: 234068

Re: Millionaires club-Season

Hi Jill , thanks for the mention and for your continued creativity :D
by scotch61
Fri Oct 04, 2019 9:28 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285464

Re: Lifetime Millionaires Club

Hi Dave,
That's 7 million now :D
Though I cant see listing ( it says I need to ask permission - but I thought that was just to edit it ? , or has it moved somewhere ? )

Anyway , at least I know the star will be there :lol:
7mill.jpg
7mill.jpg (25.94 KiB) Viewed 4359 times
by scotch61
Fri Mar 22, 2019 9:31 am
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 3083
Views: 234068

Re: Millionaires club-Season

Thanks Jill.
It's an addiction with benefits !
Keep up the good work with the rhymes
by scotch61
Tue Feb 26, 2019 10:44 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285464

Re: Lifetime Millionaires Club

Hi , 6 million today - any stars going ?
by scotch61
Thu Feb 08, 2018 7:09 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285464

Re: Lifetime Millionaires Club

Well , it took a while , but finally ....
5 million.jpg
5 million.jpg (22.65 KiB) Viewed 2750 times
by scotch61
Tue Apr 25, 2017 5:54 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Thanks Strider - I'll be keeping an eye on your progress.
by scotch61
Sun Apr 23, 2017 8:03 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Thanks Barbara.
I feel no lasting effects ( and feel very lucky for that) - Just annoyed at the fact that it happened and that I can't drive for a month and I've had to cancel a weekend break to Nice in France that I had planned to go on in a couple of weeks time as i can't fly either
by scotch61
Thu Apr 20, 2017 6:12 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Well... don't want this to be an injury/bad health forum, but .. Bad news / Good news Last week I experienced a transient ischaemic attack ( TIA ) otherwise known as a mini-stroke :shock: Right out of the blue as I dont score on any of the usual risk factors.(weight/blood pressure/lack of exercise :...
by scotch61
Wed Apr 12, 2017 7:58 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Wow Felton , that's impressive ! Todays waterfall ( Is it called that because you fall off at the end ? :shock: ) 3k @ 1:56.5 - 27 2.5k@ 1:55.3 - 28 2k @ 1:55.0 - 29 Total 7.5k @ 1:55.7 - Target was 1:56.6 so that will do nicely :fsbgrin: I'm glad it will be 3 weeks before I do that again though
by scotch61
Mon Apr 10, 2017 5:31 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Thank you Strider - that last 1k this morning hurt , but I've improved by 5 seconds over 3 cycles of 3 weeks, so the continual improvement element of the plan seems to be working.

I might have a go at that CTC.
by scotch61
Mon Apr 10, 2017 8:07 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

4 x 1k with 5 mins rest
Dist - Pace - SPM
1000 - 1:51.2 - 30
1000 - 1:50.6 - 31
1000 - 1:50.5 - 33
1000 - 1:50.2 - 33

Total 4000 - 14:45.3 - average 1:50.6
Target was better than 1:52.3 , so that's good ! Gradually creeping towards sub 1:50 for this session. ( Just got to be patient!)
by scotch61
Sat Apr 08, 2017 4:30 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

plummy wrote:Solid 12k there Ian. I like a 12k (don't know why) and did one on Thursday. I was very happy with my 48:52.2 time ( @ 25spm)
That's good going Plummy =D>

12k is for meditation !
by scotch61
Sat Apr 08, 2017 9:52 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Oh ... and that 6k is an SB and only 1.2 seconds off my PB pace from 18 months ago 8)
by scotch61
Sat Apr 08, 2017 9:29 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Thanks Strider - How's the Marathon training going ? Back to the dreaded 6k today = Target pace 1:58 Distance Pace SPM 1000 1:57.7 25 2000 1:57.6 27 3000 1:57.4 28 4000 1:56.9 27 5000 1:57.6 27 6000 1:55.2 29 Average 1:57.0 :D Not so dreaded now ! but still painful :fswink:
by scotch61
Fri Apr 07, 2017 9:46 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

IMG_3475.JPG
IMG_3475.JPG (42.59 KiB) Viewed 1617 times
Steady 12k
by scotch61
Tue Apr 04, 2017 6:08 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

4 * 2k with 5 mins rest. The last time I did this session average was 1:56.8 Distance Pace SPM 2000 -1:55.9 - 26 2000 -1:55.6 - 28 2000 -1:55.5 - 28 2000 -1:54.9 - 29 Average 1:55.4 :D More of a faster overall than a sprint in the last rep. :? SPM was a bit slow on the first rep for some reason. I w...
by scotch61
Mon Apr 03, 2017 8:30 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Great stuff skywang ^O^ 250 m Pyramid today Distance pace spm 250 -1:47.2 31 500 -1:47.7 31 750 -1:47.8 32 1000 -1:49.0 32 750 -1:48.1 34 500 -1:48.0 33 250 -1:45.0 37 Average : 1:47.9 a bit ragged with times all over the place , but still an improvement :D
by scotch61
Mon Mar 27, 2017 3:22 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Hi Stryder, *shivers at the thought of 1+hour rows Very impressive I missed a couple of sessions last week , and went straight onto this weeks today - 8*500 500 - 1:50.1 - 29 500 - 1:50.1 - 29 500 - 1:50.1 - 29 500 - 1:50.1 - 29 500 - 1:50.2 - 30 - What went wrong there :shock: 500 - 1:50.0 - 31 500...
by scotch61
Sun Mar 26, 2017 5:32 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Hi skywang

The signature with times on it is under the Utilities option on the menu at the top of the page ( between Links and About) and is called PB Image Generator (V2)
Looking forward to seeing some times soon !
by scotch61
Sat Mar 25, 2017 8:25 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Today's endurance intervals: Target from last session was to average 1:57 for the first 2 reps
3k @ 1:57.5
2.5k @ 1:56.9
2k@1:55.0 - peak speed was 1:50 in the last 300m :D

Total 7.5k Average = 1:56.6 :fsbgrin:
by scotch61
Fri Mar 24, 2017 8:56 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

3 days away from training and another step back :x
Target was 1:57
3k - 1:56.6 - spm 27
2.5k 2:02.5 - spm 26
2k - 2:28.3 - spm 22

Total 7.5k - 2:07 - spm 25

HD'd on both the last 2 reps - - just didn't have the energy/motivation :?
Ah well , I can always do it again !
by scotch61
Mon Mar 20, 2017 8:45 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

4x1k with 5mins rest - target 1:55 for the first 3 reps .. Distance Pace spm 1000 - 1:53.8 29 1000 - 1:53.6 28 1000 - 1:53.8 29 1000 - 1:48.3 33 total time 14:59.1 - avg pace 1:52.3 Didn't feel too bad really , apart from the last 300 of course when spm was up to 44 :-) ! Stryder -- treadmill ? why ...
by scotch61
Sat Mar 18, 2017 9:59 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Didn't have a plan to go to the gym today ...
but did anyway , and did a 6k averaging 1:58.8!
Splits and pace
1k -- 1:59.3- 26spm
2k -- 1:59.4 - 26spm
3k -- 1:59.7 - 27spm
4k -- 1:59.3 - 27spm
5k -- 1:59.6 - 27spm
6k -- 1:56.0 - 28spm

Average stroke rate 26spm
Definitely the right strategy :-D
by scotch61
Fri Mar 17, 2017 6:56 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Just going off track from the plan here ...
Anybody ever used one of those breathing training devices ?
I read a paper describing the benefits for trained athletes ( 3% improvement IIRC) and wondered if anybody had any experience ?
by scotch61
Fri Mar 17, 2017 1:38 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458466

Re: The Pete Plan

Thanks Paul - Posting on here helps to keep me focused , and while my aim is just to improve , it's nice to see how others are getting on :wink: and to see that the plan does work. Watch out for that back - I damaged mine 3 years ago ( yes , on the erg - trying too hard) but chiropractor and pilates...