Emily, just a quickie to let you know I'm still alive and well. The term Emiline plan rolls easily off the tongue... it could catch on. I enjoyed reading about your 2 recent fast workouts 8x500 and 10x1'. As I said before, you're a strong girl. I' ve been doing two L1 workouts for the last 8 or 9 mo...

Emily, I give myself 6' active recovery for this workout and expect do do around 1K in that time but there are, as you know, no hard and fast rules for the recovery apart from doing enough to keep warm and not so much that you too tired to give your best for the next interval. Walking around the gym...

Emily, great to see your persistence with the L1s. Anything within 1 second of target pace is good training (although it's both natural and commendable to be disappointed with anything less than meeting a preset target). How much rest do you take between intervals? How many metres do you row during ...

Nothing wrong with being plucky, Emily. It's right up there with the other wonderful English expression - the TP one. Thanks for that quote from MC. Somehow I'd missed it or hadn't paid it enough attention if I had read it. It does seem like a good way of livening up one's training schedule.

Interesting speed pyramid there Emily. Great final 250. You're quite a strong girl! I've only done one speed pyramid and that was about 3 years ago and the only thing I can remember is that it was very painful. Good to see your breaking away from your beloved L4s.

Go for the 4x1K 6R Emily, one or two seconds slower than 2K ref pace (nothing wrong with 750 intervals but I've never done them so I can't recommend them). I've been taking it easy since Cardiff with long slow easy stuff. Yesterday for me: 60@19 (15348 metres) today will be 60 minutes uncapped.

Well done for finishing Emily. I find the 60' L3 very hard and it's always an effort to finish it - but unthinkable not to.

Emily, a minor correction, those are MC's 8x500 not mine. Having said that it's good to see your breaking away from the L4s and 10/10 for quality. Let's see more!

Alan, many thanks for your flattering words. However as far as I'm concerned, we're both completely equal on this increasingly cosmopolitan site ratherthan Poles apart.

Thanks Stan and Lee for those write ups. Lee, I wasn't disappointed with my gold, just the time. I felt jaded and lacklustre and although I'd been hoping for something fast around 6:44, I realised that I wasn't up to it and just settled for a win with the time honoured tactic of holding onto the lea...

Emily I very much like your set of 5x1500. Don't worry about the last one, it showed you were working hard on the first 4. And yes, I do intervals on Thursday and Friday, but the Friday workout is normally done at a relaxed pace (more like 5K than 2K).

Emily, between us we are a perfect WP pair. You do most of the L4s and I do most of the L1,2,3s so we average out pretty well. To answer your question, I do 3x2K 4R because I can't fit in a 4x2K 6R on Friday mornings. When I'm not in the middle of races, I do an 8x500 3:20R on Monday mornings and a ...

Emily, a flat out 2K is possibly the toughest endurance event in any sport, minute for minute. It needs to be handled with respect because it makes both anaerobic and aerobic demands which have to be balanced. My advice is to leave your next effort until you've forgotten about your "failure&quo...

Emily, I think you need several 2K tests before the Bs but leave the next one at least a week. Racing over 2K is an art form in itself and you need to get used to it - learn when the pain starts and how to handle it or even better how to minimise it. If you train mainly on L4s, you will end up being...

Colin that's not a bad session. Worth about 7:12 by my reckoning. You're obviously working harder as your stroke rate seems to be increasing steadily especially towards the end. I assume you're taking about 3:30 rest / recovery.

Alan, if I'm not on a zimmer frame by then I'll happily race against you in a couple of years. If I don't see you at Cardiff I'll probably see you at Manchester where I'm hoping to improve on my BIRC time. All the best, William

Hi Emily. Usual disciplined negative split L4. Must be time for another 8x500 soon? Sorry I haven't posted for a while. I can only post from my work computer as my laptop won't let me respond to FS threads any more (probably something I can resolve easily but haven't yet got around to doing).

Does any one know? Is Plummy still alive? If he is, well done - nothing wrong with rowing to plan. You can always go faster in your next race. Stan - thanks for your kind words and the CD which I appreciate more than I can express. (Mrs K watched it under duress and after observing the final collaps...

Alan - Not a bad 4x500 1R - must put you somewhere in the 6:50s. Emily - Yes, psychology can be quite disturbing - who knows what dark secrets may be uncovered... we might never regard each other in quite the same way again. (I shudder to think what meter board stalking tells us about ourselves.) BT...

Sad to miss you Bill, but duty first as always. Good to hear you'll be joining us Alan.

Coffee William? But its less than 10 seconds(says I) sounds like a good target to me but one thing at a time eh!! The coffee was good. Pity there wasn't any chocolate cake to eat after the race. Ten seconds is a massive gulf... I'm expecting somewhere around 6:45 at BIRC so the BR for 2K is safe......

William, I am not that kind of lady... I mean how does one justify being 39 forever, but competing with the 70 year olds. I think the problem will actually lie with being a male! :lol: Emily, being 39 forever is a well established female British tradition, first noted I believe by Oscar Wilde. I'm ...

Stan - some pretty good photographs. Thanks. I'd love to have a DVD of my mile record if you're kind enough to do one. However I'll just be happy to get a medal at BIRC (there's some useful opposition like Bill Wright, Marcus Sherwood and Yule who won it last year) - Incidentally the British 2K reco...

Maybe someday I will go for the British 60+ MWHT mile record... :lol: Please don't Emily... when you get to 39 you'll be 39 for ever and ever anyway. As for the 500s don't do them just for me, I was only being curious to see what sort of pace you did them at. William - Thanks for the link! Just che...

Alan 7:10 for 2x2K ain't bad. My last 3x2K i averaged over 7:10 - I was having a bad day and listened to my body like you obviously did. You're on the mend IMHO. Good news about BIRC.