Search found 869 matches

by Ian Bee
Tue Jul 16, 2019 9:32 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12062
Views: 333417

Re: Anyone had any PBs recently?

Didn't plan my morning well (i.e. didn't want to get out of bed) so switched from my planned fletcher workout to a straight hour. I partly wanted to log a reasonable hour for the lightweight monthly challenge, bu I also wanted to see if even a couple of weeks of heart rate training had to be anythin...
by Ian Bee
Mon Jul 15, 2019 9:38 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

https://uploads.tapatalk-cdn.com/20190715/0be1a8ea9619d6ed9934d40e54f5a420.jpg https://uploads.tapatalk-cdn.com/20190715/cb3dd33dbb7f8e7a136762d6e2bcae3f.jpg Well, this was a shock to the system. I've never done more than an hour and 20 in the morning before work, so even at this steady pace it loo...
by Ian Bee
Sat Jul 13, 2019 10:44 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8042
Views: 223714

Re: what training have free spirits been doing today?

duffyoz wrote:
Sat Jul 13, 2019 8:59 am
my first HM pales in comparison.
Congratulations on your first HM - it's a step into the unknown for these distances, so you should really be happy with that =D> =D>
by Ian Bee
Fri Jul 12, 2019 3:59 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8042
Views: 223714

Re: what training have free spirits been doing today?

Thanks Max and Tako.

I'll wait a couple of weeks before a second attempt at 100k certainly!
by Ian Bee
Tue Jul 09, 2019 9:59 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

After a couple of long steady state rows: https://uploads.tapatalk-cdn.com/20190709/9ad4dd00e8382ded570c7917c706ec77.jpg Wasn't sure what to expect from this given the last run through this piece (now with slightly longer 5k elements). But: https://uploads.tapatalk-cdn.com/20190709/329dae49eb0df9555...
by Ian Bee
Sun Jul 07, 2019 4:47 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8042
Views: 223714

Re: what training have free spirits been doing today?

The stars aligned today for a longer row...... https://uploads.tapatalk-cdn.com/20190707/5c488bcfe4944523461b9d3adf6be762.jpg Df 110 and spm 21, so getting towards sensible relative to my normal settings. I had set the row to a rather aspirational 100k but that was never on the cards once my snack c...
by Ian Bee
Fri Jul 05, 2019 1:21 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 452
Views: 46088

Re: Free Spirits CTC Participation and Leaderboard

Updated table following the June results is here: https://docs.google.com/spreadsheets/d/1aaWKji7QA0nnQd9ymFLH3Vm1_5Y5cGfmpo2RlTM8sPg/edit?usp=sharing Main changes at the top are Guy and Felton changing placings for 2nd and 3rd, with Morten entering the top 10 at the expense of Barbara. Tako has a r...
by Ian Bee
Fri Jul 05, 2019 12:22 pm
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

A quite atrocious 6:9 minute session this morning. Couldn't hold rate or stick within heart rate cap whatsoever! Could be a hangover from the CTC plus circuits yesterday, so I'll chalk that up to experience.

And my pm5 crashed and lost the verified log [emoji34]

Sent from my VTR-L09 using Tapatalk

by Ian Bee
Thu Jul 04, 2019 8:54 pm
Forum: Free Spirits forum
Topic: July ctc - 500m/2'30"r/400m/2'r/300m/1'30"r/200m/1'r/100m
Replies: 20
Views: 717

Re: July ctc - 500m/2'30"r/400m/2'r/300m/1'30"r/200m/1'r/100m

First stab: https://uploads.tapatalk-cdn.com/20190704/a6eb429b2819f45060e5c283d2543487.jpg I thought I'd be conservative with the 5 and 4 hundred, but ended up being a lot closer to all out than I would've predicted for a first attempt. I was hoping for sub 5 minutes, and could see that's probably a...
by Ian Bee
Wed Jul 03, 2019 9:57 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

So, more time that expected this morning to stuck to the plan and had a slightly longer warm up leading into: https://uploads.tapatalk-cdn.com/20190703/4262ffbc988360b6bdedad26a0a8820d.jpg On the face of it, should have been quite straight forward - it felt so last week on the test run - but (drum r...
by Ian Bee
Tue Jul 02, 2019 12:31 pm
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

Thanks Greg - I appreciate your explanation greatly!

I typically do 5 minutes row at low intensity as a warm up, but will try your suggestion.

Thanks again.

Sent from my VTR-L09 using Tapatalk



by Ian Bee
Tue Jul 02, 2019 11:40 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

Let's see if this works! - grab the session structure from my table..... https://uploads.tapatalk-cdn.com/20190702/7bce8097eb68297e4d0534b11070ea32.jpg A repeat of my test run of last week, now with proper pacing, went like this: https://uploads.tapatalk-cdn.com/20190702/a8ca962d887b0a79683b89ed9762...
by Ian Bee
Mon Jul 01, 2019 9:56 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

First day proper of the plan : 2x 30 minutes, 3r. Marathon pace (2.07) and capped to 151 bpm (80%). The below includes a quick warm up at the start.... https://uploads.tapatalk-cdn.com/20190701/9f14505b854e8926d4235e367db8bca4.jpg Aside from a brief blip over the heart rate cap (which some deep brea...
by Ian Bee
Thu Jun 27, 2019 9:32 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

Impressive start but no wonder you found it hard. 4x15m @5k pace! You only had to alternate 6m @5k pace and 9m @marathon pace [emoji38]. I realise 5k pace on the programme is a training pace not a SB pace but still, that is a mighty challenge. [emoji15][emoji15] Read once. Think. Read again. I had ...
by Ian Bee
Wed Jun 26, 2019 10:23 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

First heart rate restricted session this morning - 4x 15 minutes, 4r. Restricted to 171 bpm. I had thought that 1.58 was feasible (at least under normal conditions), but as it turned out my pace needed to be slightly more modest: https://uploads.tapatalk-cdn.com/20190626/208d2ebf82e3d1329a7f18d7a775...
by Ian Bee
Tue Jun 25, 2019 11:46 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

Thanks for the thoughts Max - I do think stretching to 90 minutes in the morning (Inc rest, wu, cd) is pushing it, so I'll have to see if I need to adjust. It's the rest days that are probably (psychologically) going to be hard even though I've read the text and can absolutely see the logic.... Sent...
by Ian Bee
Tue Jun 25, 2019 11:24 am
Forum: The Sanctuary
Topic: Name that Film
Replies: 2054
Views: 96197

Re: Name that Film

Draggon wrote:Thanks for taking this off my hands, Ian - I was hoping it was an easy one! :)
I remember having to warn people about the dog.....

To lower the tone: "Water? Like out of the toilet?"


Sent from my VTR-L09 using Tapatalk

by Ian Bee
Tue Jun 25, 2019 10:19 am
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

Well, I tried the step test and somehow missed a step [emoji848] - in my defence it was early..... Anyway, the slightly truncated test (which did finish on all out) resulted in the following: https://uploads.tapatalk-cdn.com/20190625/69107dde76f6acd1d059764a75085283.jpg As much as I was treating thi...
by Ian Bee
Mon Jun 24, 2019 1:43 pm
Forum: The Sanctuary
Topic: Name that Film
Replies: 2054
Views: 96197

Re: Name that Film

John Wick?

Sent from my VTR-L09 using Tapatalk

by Ian Bee
Mon Jun 24, 2019 1:09 pm
Forum: Training and Racing
Topic: Heart Rate Training and Bands
Replies: 90
Views: 8298

Re: Heart Rate Training and Bands

I thought I'd drop a note on this thread - as much as a commitment to myself as anything else - that I'm 99% sure that I'll switch to the Fletcher plan for the full 12 weeks as variation to the Interactive Plan. I think I can stretch to the full sessions required, and hope that the rest days (can I ...
by Ian Bee
Fri Jun 21, 2019 2:22 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8042
Views: 223714

Re: what training have free spirits been doing today?

Well done on beating your target [emoji106][emoji106][emoji106][emoji106] I haven't felt 100% for a couple of weeks, so was pleased to have the time to complete the summer solstice challenge for the first time since I started my erg association. Average pace of 2.05.4 is a little outside of what I w...
by Ian Bee
Fri Jun 14, 2019 10:39 am
Forum: Free Spirits forum
Topic: June ctc - 20 x 300m / 1'r
Replies: 50
Views: 1745

Re: June ctc - 20 x 300m / 1'r

I'm not particularly shy about encouraging people to use the rowing machines in the gym (with heavy emphasis on do as I say, not necessarily as I do). Hopefully, a few will get engaged with the challenges and help float a few more boats in due course. I know I've found both the forum and the CTC inc...
by Ian Bee
Wed Jun 05, 2019 3:30 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 452
Views: 46088

Re: Free Spirits CTC Participation and Leaderboard

https://docs.google.com/spreadsheets/d/1aaWKji7QA0nnQd9ymFLH3Vm1_5Y5cGfmpo2RlTM8sPg/edit?usp=sharing Updated table linked in the above. Good showing of 31 entrants. Claudius has jumped into the top 4, with the top 3 unchanged. No anniversaries, but I believe we have a new entrant: welcome to JPC =D>
by Ian Bee
Wed Jun 05, 2019 1:10 pm
Forum: Free Spirits forum
Topic: June ctc - 20 x 300m / 1'r
Replies: 50
Views: 1745

Re: June ctc - 20 x 300m / 1'r

This is an eye opener for me at least. I used the gym machine for my first attempt and didn't check the df (158!!) and am seemingly not pushing SPM relative to others.

Good to see occupants in four boats this early in the month though =D> =D>
by Ian Bee
Mon Jun 03, 2019 8:46 pm
Forum: Free Spirits forum
Topic: June ctc - 20 x 300m / 1'r
Replies: 50
Views: 1745

Re: June ctc - 20 x 300m / 1'r

Given the thoughts above, I thought I would set a pace boat for 1.47 and hope to cling to that. As it was, I hit a wall at the half way point but - and I hate myself for thinking this - I wasn't *completely* destroyed at the end, and I was under my pace by some distance ..... https://uploads.tapatal...