Search found 271 matches

by Kevinhorne44
Wed Aug 25, 2021 4:45 pm
Forum: Free Spirits forum
Topic: Indoor Rowers League 2021-22
Replies: 25
Views: 920

Re: Indoor Rowers League 2021-22

I'm happy to join the ranks again ๐Ÿ™‚ I enjoy the monthly elbow/reminders from Jon ๐Ÿ™‚
by Kevinhorne44
Thu Jul 29, 2021 10:05 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

I did my 10K for the rowolympics challenge tonight. Seem a popular choice [emoji846] zone1 R20 row for me yet again [emoji6] only a 6k to complete the row-erg. Well done Iain with cracking this months ctc [emoji41] https://uploads.tapatalk-cdn.com/20210729/742ab57ac3bc19955db679ff2b4014b4.jpg Sent f...
by Kevinhorne44
Mon Jul 19, 2021 11:59 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Paul amazing effort. Not surprised the island won again though. Regroup and trying again with a more favourable weather window. Sorry to hear about your EF being 41% but as you say your feeling well & getting stronger [emoji41] completely due to your continued daily efforts. Long may it continue...
by Kevinhorne44
Mon Jul 19, 2021 11:21 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

My Saturday interval was 8 x 10 minutes [emoji1785][emoji1785] in this heat [emoji15] 2 fans on full blast. Listening to pick of the pops [emoji1787][emoji1787] 19680 / 2:01.9 R20 Iain I agree with the others. Walk away or just do it at 70% effort to give you a target to improve on later in the mont...
by Kevinhorne44
Wed Jul 14, 2021 4:43 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Odd size plates [emoji15][emoji85] that makes things far more interesting. I waited until my bumper plates were on special offer [emoji106] the price post pandemic of most gym equipment is ridiculous!! How often do you use the bosu ball Lesley ?? Great bit of kit. It on my wishlist when space allows...
by Kevinhorne44
Thu Jul 08, 2021 5:00 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

Spider 4 x 2k is one of my most hated interval sessions ๐Ÿคฎ๐Ÿคฎ๐Ÿคข what was your rest time ? I couldn't imagine a spm of 30+ at the moment ๐Ÿ˜ณ Mine today was changed to 4 x 15mins with 90 sec rest 3648 2:03.3 3658 2:03.0 3689 2:02.0 3691 2:01.9 14686 @ 2:02.5 average all at R20 Must admit the energy levels w...
by Kevinhorne44
Wed Jul 07, 2021 6:26 pm
Forum: Free Spirits forum
Topic: July CTC - 5k/2k 7min rest, 1 at 20SPM
Replies: 37
Views: 1063

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

My first attempt ๐Ÿคข

2k 7:29.2 @ 1:52.3 R20
5k 19:10.3 @ 1:55.0 R23

Total = 26:39.5

I will be giving it another go ๐Ÿ™ˆ๐Ÿ™ˆ I just haven't got my speed shoes on yet.
by Kevinhorne44
Tue Jul 06, 2021 12:31 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

The power rack looks ideal ๐Ÿ˜Ž a great base for almost everything. The wheelbarrow of pain is new to me though ๐Ÿคฃ My pain cave is a little crowded at the moment. I have to shuffle around equipment to suit every day. Good news though I had my 100kg bumper set delivered yesterday!!! My flagstone floor wi...
by Kevinhorne44
Tue Jul 06, 2021 11:06 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Forgot to say Steve Golf & OTW amazing summer combo!! Stay out of the 19th though ๐Ÿคฃ๐Ÿคฃ Most of the programs I write for group sessions involve time rather than reps. I find that this adapts better to different abilities. If your writing for a specific athlete then reps/weights/rest can be set for ...
by Kevinhorne44
Mon Jul 05, 2021 4:20 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Paul Mega effort & big respect for not giving up ^O^ =D> well done on the ctc ๐Ÿ‘ mine was a rushed event on Wednesday evening before going to meet a group of people for the first time in 18 months. I found the middle 3218 the hardest bit ๐Ÿคข. Good luck with choice of equipment for your next attempt...
by Kevinhorne44
Sat Jul 03, 2021 10:11 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Iain don't beat yourself up about missing sessions or not starting any KB work. Life gets in the way, hopefully you'll have time soon [emoji106] Paul how did you get on with your walk ?? Lesley my rowing guru is big on aerobic base work too. Same on the 12 weeks to find the speed. I only have 2 zone...
by Kevinhorne44
Sat Jul 03, 2021 9:14 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

Iain & Spider well done on the ctc results it was an ugly one !! Spider so close to a best for you 30R20 [emoji41][emoji106] I changed my session today to a 60min R20 <75% was thinking about a HM at R20 but my legs were still sore from a 50km Bike-erg yesterday (on the other thread) really happy...
by Kevinhorne44
Wed Jun 30, 2021 10:58 am
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1063
Views: 79697

Re: Injuries.....:(

Sorry for that late reply Paul. Sounds like you have a classic case of "DOMS" delayed onset muscle soreness. Hydrate with electrolytes if you have some. Massage the areas gently but firmly. Get up & walkabout as much as possible. Sorry to say this but........"hair of the dog"...
by Kevinhorne44
Wed Jun 30, 2021 10:03 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3391
Views: 192686

Re: Lifetime Millionaires Club

Surely for 40 million you should get cake n candles !! Well done Paul ๐Ÿ˜Ž
by Kevinhorne44
Wed Jun 30, 2021 9:58 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

GO Paul !! 71km ๐Ÿ˜Ž I'm doing the odd ride on the road but only 20km. 106km ride around the island sound wonderful. Especially if you had enough cake n coffee stops ๐Ÿ™‚๐Ÿ˜‚ I hope the weather is kind for you tomorrow. Looks good at the moment ๐Ÿ‘ Lesley "what polar did I buy" I could write a bloody...
by Kevinhorne44
Tue Jun 29, 2021 6:32 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Another target reached today [emoji846]
50km on the Bike-erg at <2:00 <75%MHRImageImage

Sent from my SM-T580 using Tapatalk

by Kevinhorne44
Sun Jun 27, 2021 11:57 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Sorry to hear about the hip flare up Lesley [emoji107] but 4 weeks is a good amount of time for it to settle down. The B'd 750s [emoji23][emoji23] I know them well now !! Iain have you tried anything yet ?? I started using a Polar smart watch for June. Boy o Boy it keeps you honest. Especially the w...
by Kevinhorne44
Sun Jun 27, 2021 11:36 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

Spider not surprised the legs are feeling heavy. I had a stick to the plan moment yesterday. But I did have a 2 minute discussion with the demons on my shoulder [emoji23] Plan was 45mins R20 goal was 2:00 <75% July goal is <2:00 for 60min R20 <75% https://uploads.tapatalk-cdn.com/20210627/d26020542b...
by Kevinhorne44
Thu Jun 24, 2021 3:32 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Thanks Kevin, although due to my ignorance few of the words mean anything, I will have to do some research! Any preferences for items that are good for Lat pulls? D/B row but using your kettlebell as heavy as you can manage while maintaining full range of movement. Think "long" as you wou...
by Kevinhorne44
Thu Jun 24, 2021 10:15 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 7833
Views: 347834

Re: The Pete Plan etc

I have to admit I have never looked at a Pete plan ๐Ÿคซ๐Ÿ˜ณ but what is Fletchers ??

Asking for a ignorant 57 year old friend ๐Ÿ˜‚
by Kevinhorne44
Thu Jun 24, 2021 10:03 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Forgot to say I'm doing at least 2 compound lift sessions each week at the moment too [emoji106]

Iain you can do all of these using a kettlebell. Dont worry about the weight 10kg is more than enough.

Sent from my SM-T580 using Tapatalk

by Kevinhorne44
Thu Jun 24, 2021 9:52 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Paul 60spm [emoji15][emoji23][emoji23] I love a challenge [emoji33] I dare not put these in the PP thread. These are just a snap shot of my 3 weekly core type sessions. I warm up before & stretch after each one. I use a tabata timer to keep me honest. All done in around 45 minutes. If it doesn't...
by Kevinhorne44
Tue Jun 22, 2021 8:16 pm
Forum: Training and Racing
Topic: Queensland Indoor Rowing Championships
Replies: 22
Views: 1647

Re: Queensland Indoor Rowing Championships

Lesley you deserve huge praise =D> =D>

To pick yourself up after surgery & get back to achieve a day like that ^O^
by Kevinhorne44
Tue Jun 22, 2021 8:10 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 119
Views: 6043

Re: Strength training(on and off the erg)

Walking cycling plus bodyweight exercises [emoji41][emoji41] great combination Paul. That seasons best sounds well deserved [emoji41][emoji41] its always great when you feel you have another gear. How are your plans for walking around the island going ?? I've managed to hit some of my short term goa...
by Kevinhorne44
Tue Jun 22, 2021 1:08 pm
Forum: Training and Racing
Topic: Lower back problems - what next?
Replies: 11
Views: 350

Re: Lower back problems - what next?

Paul Victory wrote: โ†‘Tue Jun 22, 2021 12:31 pm Thanks folks. I forgot to mention one other suggestion by my acupuncturist - Tai Chi. Has anyone tried this?
๐Ÿ‘ slow movement, breathing, balance. Working that core too. What's not to like ๐Ÿ™‚