Search found 186 matches

by duffyoz
Sat Aug 21, 2021 10:49 am
Forum: Free Spirits forum
Topic: Dog Days of Summer
Replies: 16
Views: 530

Re: Dog Days of Summer

Three weeks done with 1 more to go. Lucky training has ramped up and now includes a 2 hour steady state once a week.
challenge wk 3.JPG
challenge wk 3.JPG (58.61 KiB) Viewed 264 times
by duffyoz
Sun Aug 15, 2021 12:31 am
Forum: Free Spirits forum
Topic: August CTC -100m/200m/300m/400m/500m/400m/300m/200m/100m with 1 minute rest
Replies: 23
Views: 758

Re: August CTC -100m/200m/300m/400m/500m/400m/300m/200m/100m with 1 minute rest

One and only attempt, progressing, but would have been faster before Christmas. My current best 2k was last weekend, 7:51.2 at 1:57.8 as a guide to pacing this one. Overall 9:33.7 av pace 1:54.7. 100 21.4 1:47.0 200 45.5 1:53.7 300 1:09.5 1:55.8 400 1:32.6 1:55.7 500 1:57.3 1:57.3 400 1:32.9 1:56.1 ...
by duffyoz
Sun Aug 08, 2021 11:33 am
Forum: Training and Racing
Topic: NSW Rowing Indoor Series - How did you do Lesley?
Replies: 2
Views: 103

Re: NSW Rowing Indoor Series - How did you do Lesley?

Hi Jon Yes I have been at it again. A bit weird as various bits of the country are in various levels of lockdown so it was held over zoom and basically an honesty system to email in the results. Creeping back into 2k form but not there yet. 4s faster than the states comp a month or so ago in the 2k,...
by duffyoz
Thu Jul 08, 2021 10:56 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

The set up isn't perfect but it gets the job done and I can modify exercises or choose ones that suit the equipment I have. My raw steel plates are great and vastly cheaper than bumper plates. The only draw back is they are different sizes so if you were doing hip thrusts with a weighted bar you hav...
by duffyoz
Tue Jul 06, 2021 12:12 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Doing the normal standard things for ankle mobility but I don't think I have actually made any ground in that area. I keep chipping away at it. Band around ankle from the back, stretching, heel raises and lowers of step etc etc I've included pictures of my set up. The half power rack is good for mos...
by duffyoz
Mon Jul 05, 2021 11:43 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Paul - your walking is amazing - my hips would be shot after the first couple of hours. Next time carry the old gear ie socks, just in case :) About 4 months till Nationals now, Oct 30, and changes appearing in both programs, erg and s&c. 1 session on erg changed from 80%hr to up to 90-ish on la...
by duffyoz
Thu Jul 01, 2021 1:47 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

As I have an OTW coach writing my erg program there is nothing but 80% HR work at the moment. Apparently quite common for OTW people aiming at specific races in the year for which they target 6-12 weeks of speed work and taper for that 2k. I'm happy with hr going up to 82-84% in the final rep but if...
by duffyoz
Wed Jun 30, 2021 7:59 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Kevin - which polar watch did you buy. I have been a regular user of my ignite which I use for S&C but I use a OH1 (armband) for rowing and connect that to the monitor. Had some hiccups changing to polar flow app now it can be used to log training as opposed to the polar beat app you had to use ...
by duffyoz
Sun Jun 27, 2021 1:04 am
Forum: Free Spirits forum
Topic: July CTC - 5k/2k 7min rest, 1 at 20SPM
Replies: 37
Views: 1061

Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

This sounds quite dreadful really.

First thoughts 2k at 20 followed by an all in 5k. Hopefully I can get this one done a bit earlier in the month perhaps leaving time for a redo.
by duffyoz
Sun Jun 27, 2021 12:49 am
Forum: Free Spirits forum
Topic: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start
Replies: 17
Views: 766

Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Having no idea of where my 10k time is at the moment, I just fixed on beating a mate who rows for a different team. I always have to remind myself that most of the times you see here or on insta are from men not 55+ women. All my training is, and has been, based on 80% HR, since I started back in Ma...
by duffyoz
Fri Jun 25, 2021 11:33 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3390
Views: 192488

Re: Lifetime Millionaires Club

Thanks Plummy - very speedy delivery of said stars.
by duffyoz
Fri Jun 25, 2021 11:29 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

So many life disruptions to my training in the last few weeks - quite disappointing really. Rowing is mostly 80% HR and it is slowly requiring/getting a faster pace on a 118 DF and 18-20 rating. My erg coach has an OTW background, used to row for the czech republic 8 (I think it was the 8) and the 8...
by duffyoz
Thu Jun 24, 2021 10:41 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3390
Views: 192488

Re: Lifetime Millionaires Club

Well done everyone, keep on rowing

Please sir Mr Plumb, can I have another star please. Just a plain one will do for crossing the 6 mill mark on the rower. May there be many more to come

Thanks, Lesley
6M rowing.jpg
6M rowing.jpg (21.65 KiB) Viewed 507 times
by duffyoz
Tue Jun 22, 2021 12:06 pm
Forum: Training and Racing
Topic: Queensland Indoor Rowing Championships
Replies: 22
Views: 1645

Re: Queensland Indoor Rowing Championships

Thank you ladies and Gentlemen.

You are all amazing yourselves to continue to erg through tough times be they pandemic or personal. I do not think I will do 5 in one day again. That crazy woman who registered for those events got a stern talking to.

Onwards to battle the erg times

Cheers
by duffyoz
Tue Jun 22, 2021 12:01 pm
Forum: Free Spirits forum
Topic: recap on 20/1 and targets for 21/22
Replies: 4
Views: 334

Re: recap on 20/1 and targets for 21/22

Well, last season was red hot for me from start to Christmas. PB after PB across the board. I didn't get the chance to add in a full marathon, or have a crack at my 10k since I ended up having emergency surgery on Christmas day. I qualified for the WRIC and virtual competition is fine by me. Quite e...
by duffyoz
Sun Jun 13, 2021 11:31 am
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 3083
Views: 211654

Re: Millionaires club-Season

I like the idea of a new thread for each season. I have bouts of jumping on here lots and then life takes over and I might not get around to it for ages so I don't think I would be much help.

But brilliant job Jill and everyone before our poet
by duffyoz
Fri Jun 11, 2021 12:39 am
Forum: Training and Racing
Topic: Queensland Indoor Rowing Championships
Replies: 22
Views: 1645

Re: Queensland Indoor Rowing Championships

It is always nice to collect some hardware but there is little competition in my category in Queensland so my focus was on benchmarking my times. I have a lot of work to do - sigh - to get back to where I was. My ever patient hubster and I stayed the night before but I stayed away from the calamari ...
by duffyoz
Sun May 30, 2021 12:53 am
Forum: Training and Racing
Topic: Queensland Indoor Rowing Championships
Replies: 22
Views: 1645

Re: Queensland Indoor Rowing Championships

Thanks Kevin, My problem is figuring out what pace to hit the 2k at. The ctc was a good indication for 1k, probably around 1.55 ish. The 500 and 100 are fly and die but the 2k will require some thinking this week.
L.
by duffyoz
Fri May 28, 2021 11:25 pm
Forum: Training and Racing
Topic: Queensland Indoor Rowing Championships
Replies: 22
Views: 1645

Re: Queensland Indoor Rowing Championships

Here we are again. Less than 12 months since last years State champs as they were delayed but the 2021 Queensland State Champs are Sunday 6thJune. Im not back to my best yet but well on the way. Crazy me was in attendance when I registered, she was thinking the time won't be great so just have a fun...
by duffyoz
Tue May 11, 2021 6:04 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Each day is done once a week with some light/rehab strength work on another 2 days specifically targeting hip and shoulder. Thats the part that has the rehab and core work in it. I can detail it for you if you like. I do upper/lower and core twice a week sometimes 3 depending on how busy life is. I...
by duffyoz
Sat May 08, 2021 6:42 am
Forum: Free Spirits forum
Topic: Rowing Apps - What's Hot and what's not
Replies: 6
Views: 1035

Re: Rowing Apps - What's Hot and what's not

My 2c worth PM5 (upgraded a year or so ago) Polar OH1 armband Bluetooth to polar flow which now directly records instead of through polar beat ANT+ the OH1 to the erg I use the Polar Ignite watch for strength sessions just so polarflow will see the session and the sleep and recovery data. Very inter...
by duffyoz
Sat May 08, 2021 6:28 am
Forum: Free Spirits forum
Topic: Foot straps and othe questions
Replies: 13
Views: 1344

Re: Foot straps and othe questions

At 5'7" and a bit and I believe a men's 9.5 running shoe (I have wide feet), I have poor ankle mobility and yes I regularly do the standard stretching/mobilising things but I haven't gained much in 18 months in that department. Greater ankle mobility is good for rowing though as you can keep yo...
by duffyoz
Sat May 08, 2021 3:10 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Hi Kevin I am liking the program and sticking to heavy day, light day seems to be working instead of feeling like I am falling in a hole by Thursday. No plyometric work as this is all base building in rowing and in getting stronger. There was plyometric work leading into the worlds but as surgery to...
by duffyoz
Sat May 08, 2021 2:50 am
Forum: Free Spirits forum
Topic: May ctc - 200 seconds, standing start
Replies: 31
Views: 2558

Re: May ctc - 200 seconds, standing start

Attempt 1. No speed work, all base building on the comeback trail, so didnt expect to be any where near my best 1k time. Wasn't disappointed, happy with where it ended up though. 872m

May be a chance of another go later in the month - or maybe not.
May CTC.jpg
May CTC.jpg (33.63 KiB) Viewed 1776 times
by duffyoz
Wed May 05, 2021 7:00 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6040

Re: Strength training(on and off the erg)

Now I have a new program and hopefully a sustainable week of weights / erging / and the all important rest day. It is labelled as VD phase - vascular something. Erg programming now from a OTW coach but you won't find me in a boat. Quite different from the usual erg programs you see on the screens po...