Search found 250 matches

by duffyoz
Sat Mar 09, 2024 10:22 am
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 705
Views: 115057

Re: Free Spirits CTC Participation and Leaderboard

Lesley, I can't find a thread anywhere, did you make it to Prague ?? [-o< I did make it all the way to Prague, 22h of flying time plus the usual airport transfer times etc. It was great to compete on such a huge stage, in person. Although I nearly threw up with nerves. We just don't do those big ev...
by duffyoz
Tue Dec 26, 2023 11:32 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 705
Views: 115057

Re: Free Spirits CTC Participation and Leaderboard

I hope everyone survived a few days of gluttony with family and friends. Having registered to attend Wrich in Prague in person I'm focused entirely on the training plan. It's a bit of a long haul and for the hubby and I, it starts to add up. I feel it warrants pretty much sole focus, so the joy of C...
by duffyoz
Mon Oct 30, 2023 7:40 am
Forum: Free Spirits forum
Topic: October CTC: 200m Sprint
Replies: 25
Views: 2705

Re: October CTC: 200m Sprint

Leaving it to almost the last minute as usual. After finishing the AIRC races Saturday, Monday afternoon seemed suitable to have a go. Tried normal df of 111 to get 41.5. Upped df to 153 and got 41.1. That'll do.
by duffyoz
Tue Sep 19, 2023 1:35 am
Forum: Free Spirits forum
Topic: JR s health update
Replies: 29
Views: 2460

Re: JR s health update

Wow - that's a lot going on.

Tell that surgeon you got a lot of living to do yet and he/she better be doing his best work. Just making sure they know your positivity.

Sending all the support from down under.

Cheers, Lesley
by duffyoz
Sat Sep 16, 2023 4:29 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3101
Views: 182736

Re: Anyone had any SEASON's bests recently?

A SB 5k even though I consider it subpar. 20.57.3, some way from a PB attempt later in the year. Was done as 1st rep of 2x5k, 5'r, R24 but ended R27, not even close and the 2nd rep was woeful at 2.09 pace. Looking for the positives it is a SB and heading in the right direction.
by duffyoz
Mon Jul 31, 2023 6:10 am
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2422

Re: July CTC: 9 x 333 r1'

Your wish is my command. Last boat floated

Last ditch effort on the last day, No idea what to pace it at which showed in negative splits.

Overall 11.36.2 for an av 1.56.1

Started at 2.00.1 neg split to 1.50.9 on the last :)
by duffyoz
Tue Jun 06, 2023 4:24 am
Forum: Free Spirits forum
Topic: LADIES banter/training/motivation thread ??
Replies: 1385
Views: 107384

Re: LADIES banter/training/motivation thread ??

A pity I wont be there to say Hello but anyone who turns up and rows will get a cheer from the other indoor rowers.

Have fun.
by duffyoz
Tue Jun 06, 2023 4:19 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376495

Re: what training have free spirits been doing today?

Any thoughts on a likely 2k score (in about 5 days time) from 2 recent efforts

Flat out 1250m single piece, 1.56.1 for a 4.50.3 which means a 2k of ???

4 x 500m 2'r - 1.54.9 av pace means a 2k of ????
1.56.4, 1.55.6, 1.54.8, 1.53.2

A few more days of sharpening before race day
by duffyoz
Tue Jun 06, 2023 3:57 am
Forum: Free Spirits forum
Topic: What are your priorities for 2023/4 Season
Replies: 11
Views: 2025

Re: What are your priorities for 2023/4 Season

Try to go faster in a 2k - my much preferred distance. Unfortunately not at the Masters games Philip. Still a few years short of retirement so holidays are getting banked for hopefully Larapinta trail next year and summit attempt for Kili in 2025 - I'll be 60 and my daughter will be 30 - its our bir...
by duffyoz
Wed May 31, 2023 12:09 am
Forum: Free Spirits forum
Topic: June's CTC Challenge:
Replies: 24
Views: 2500

Re: June's CTC Challenge:

Nice. I haven't done a 4min TT in ages. I like the sound of this, I will not like it during the 4 min though.
by duffyoz
Wed May 24, 2023 8:49 am
Forum: Free Spirits forum
Topic: May CTC: May the Phors be with You
Replies: 19
Views: 2513

Re: May CTC: May the Phors be with You

One and done. Best described as not exceedingly pleasant ! I will not be going again !

2.01.6
2.00.2
2.02.7
2.01.2

Av pace 2.01.4 - Not sure what I can interpret from that for a 2k on 11 June. Total time of 16.11.6, managing to move boat 1 up a couple of places, so that's a positive.
by duffyoz
Sat Apr 29, 2023 4:28 am
Forum: Free Spirits forum
Topic: April CTC announced: The Magnificent Seven
Replies: 24
Views: 1715

Re: April CTC announced: The Magnificent Seven

Done. Not too bad so clearly could have squeezed more out, but another boat floated.

10.55.9 for an av pace of 1.57.1
by duffyoz
Sat Mar 25, 2023 12:52 am
Forum: Free Spirits forum
Topic: The Super Sixties Six with 60
Replies: 20
Views: 1477

Re: The Super Sixties Six with 60

Done. Returning from a slight quad tear so not going too hard but that 1' got a lot shorter. Nice session in the end.
25.30.1 av pace 2.07.5

Fairly consistent pacing which was the aim.
2.09.1
2.08.6
2.07.7
2.07.7
2.07.0
2.04.8
by duffyoz
Wed Mar 15, 2023 9:23 am
Forum: Free Spirits forum
Topic: World Erg Challenge
Replies: 11
Views: 1047

Re: World Erg Challenge

Just in time for my return to erging. I did have to actually go in and push the join challenge button even though I am a member of the team.
by duffyoz
Wed Mar 15, 2023 9:21 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474705

Re: Anyone had any PBs recently?

What a great way to start a week. Great result Ian.
by duffyoz
Wed Mar 15, 2023 9:19 am
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1132
Views: 115083

Re: Injuries.....:(

Considering the years of rowing from dedicated free spirits this injury page is relatively quiet. Since I now have permission from the physio to row at 70% for a week and see how it goes - here is the back story. Some mild burn in the L quad after a series of speed work sessions before WRICH. Felt b...
by duffyoz
Tue Feb 28, 2023 8:36 am
Forum: Free Spirits forum
Topic: February ctc - 3:00/2:30/2:00/1:30/1:00 1‘r
Replies: 43
Views: 2922

Re: February ctc - 3:00/2:30/2:00/1:30/1:00 1‘r

Last day, finally got to this as I was busy focused on WRICH. Still a bit stiff and sore and still some repair required on a quad strain. So with the excuses out of the way I was happy enough with a sub 2 pace.

Overall 2512m at 1.59.4 av.

March looks much more like my thing. :fsbgrin:
by duffyoz
Tue Feb 14, 2023 8:44 am
Forum: Training and Racing
Topic: 100k Advice
Replies: 22
Views: 7270

Re: 100k Advice

Good Luck NB, no matter when you do it. I haven't done a 100k as an individual but I did do a tandem 100k changing every 2 to 3 k, that 7h 35m went by quite fast really (50+ women so a different grouping from others here). I have done the crazy bear challenge, the first few HM's felt tough but I com...
by duffyoz
Tue Feb 14, 2023 8:16 am
Forum: Free Spirits forum
Topic: CTC - Carole McNally Challenge
Replies: 19
Views: 891

Re: CTC - Carole McNally Challenge

Super slow but at least I remembered to do it this year - thats challenge enough for me :). Worked it into a training session

1402 done at 1.58.6 pace in 5.32.6

Next challenge to remember to check back on the ctc page to log it :)
by duffyoz
Fri Jan 27, 2023 10:36 am
Forum: Training and Racing
Topic: weekly gym
Replies: 1
Views: 1143

Re: weekly gym

I would really recommend a professional exercise physiologist or experienced personal trainer to lay something out for you as a starting point. If you are erging through the week then 2 to 3 gym sessions would be plenty but could easily vary depending on the phase of training you are in relevant to ...
by duffyoz
Fri Jan 27, 2023 5:34 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376495

Re: what training have free spirits been doing today?

Horrible speed work - 3 times a week, ugh. 8 sessions in total, then a few days down time then a 2k about 14 days out from WRICH 2023. All speed sessions the same 3 sets of 7 x 30" on 60" off, with 5' rest between sets, rate capped at R40 to ensure good form, while going flat out. Every 2n...
by duffyoz
Fri Dec 09, 2022 10:46 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3101
Views: 182736

Re: Anyone had any SEASON's bests recently?

An of plan 10k with what appeared to be a soft target. I don't do this distance often so no strong idea on pace. A nice 87.2s improvement on my best from a couple of years ago. It could of been faster but that might have eaten too much into the training plan. Of course the image is being silly and d...
by duffyoz
Sat Nov 26, 2022 11:28 pm
Forum: Free Spirits forum
Topic: November CTC: 2000m (2m rest) 1500m (90s rest) 1000m (1m rest) 500m
Replies: 31
Views: 1863

Re: November CTC: 2000m (2m rest) 1500m (90s rest) 1000m (1m rest) 500m

Done. Floated another boat. Heavy work over last few weeks so it is what it is.

8.27.1 2000 2.06.7
6.16.7 1500 2.05.5
4.08.2 1000 2.04.1
1.57.5 500 1.57.5

Total 20.49.1 at 2.04.9

That'll do donkey.
by duffyoz
Fri Nov 25, 2022 3:54 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3101
Views: 182736

Re: Anyone had any SEASON's bests recently?

A 5k TT that didnt go to plan but still a season best and 1.2s of my PB. Started out OK, on track to beat my Australian Record but a dry mouth leading to dry throat, couldn't generate saliva to swallow, nearly handled down but a certain coach barking at me kept me in the game. Note the sad split tim...
by duffyoz
Fri Nov 25, 2022 3:19 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285550

Re: Lifetime Millionaires Club

Mr P, may I have a moment for the 10 million on the rower please.

I so wanted a gold star but my sieve like brain added an extra 0 on the still to go calculation - whoops.

Here is to many more since I never envisaged I would get to this many. :fssmile:
10 million.jpg
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