Hi guys just had a look on facebook, not a regular thing for me so a bit surprised to find a message from Rod Chinn from the Diamonds over 60s team, asking if I’m the Free Spirits Facebook representative and if so could I have a word with our CTC captain (Peter) ? as apparently they are setting up a ...

Room for improvement me thinks, inc 4 hand downs

Thx Felton nice one.

3369m 15:00
Only another two heavies required to get 7 boat’s afloat
Strider and William come on guys show us what you got.

A big thx to the ladies, and well done everyone and a happy new year all.

Just like to say a thank you to all the ladies, and a special thanks to Barbara for floating our boat.

Left it till the last day again all went to plan till that final 1000m where I just ran out of gas. Great to be in the boat with my old rowing buddies good to see Plummy performing better well done matey.

Excellent well done on your 2&5k PBs =D> =D>
Have to agree my Erging PB days are over now but yesterday I did my first proper pinning a number on outdoor running 10k trail race and also got a couple of PBs at 5k and 10k just proves your never to old to still PB you just have to be a bit flexible ...

Thanks for the target Alan I hope you waved as you flew past me on the NB

Yes Wow indeed that was some effort Phiip, well done you Sir

A warm welcome Andy, good luck on the 2k matey, I don’t think I will ever get any near that time again but I would still like to go sub 8:00, how hard can our targets be, time will tell.

Time Meters Pace Watts Cal/Hr S/M
8:00.0 1,970m 2:01.8 194 966 28 141
0:20.0 80m 2:05.0 179 916 30 118
r: 0:10 36m
0:20.0 85m 1:57.6 215 1039 30 135
r: 0:10 36m
0:20.0 82m 2:01.9 193 964 30 139
r: 0:10 35m
0:20.0 82m 2:01.9 193 964 30 140
r: 0:10 35m
0:20.0 81m 2:03.4 186 940 30 140
r: 0:10 34m ...

Cheers Iain just trying to keep motivated with my three current sporting interests, erg ,bike, and run, As I get older the run is the only one I have any chance of PBing these days. The 5k local park run is my main target later this year, that will be a new experience for me. Anyway today’s session ...

Thanks Spider & Iain well impressed guys. I’ve been putting off the CTC till after the dog days, can’t say I’m looking forward to doing it but will put a time in and just hope we get afloat. Today another easy 8k with one more session to go.

Thanks Chris, Well done everyone if you’re doing or have completed this challenge. Just 16km for me to to get to the finish line so not envisioning any problems.
Colin

Spider well done in getting that one in considering all your doing remarkably well. When does your treatment finish?
So today’s session was similar to yesterday’s only same average pace and at r20.

Iain good hour+ I think this heat really messes with our training sessions. Today for me another easy 8k for the dog days trying to keep under zone 3 as I really need to recover for the next days sessions.

Final week of the dog days so 5k just won’t do it, I’m going for 8k x5 so that along with the 3 run sessions should suffice as long as I go easy.

Mat I do like the look of that session But I’m glad you were doing it and not me :lol: I’m off the bike for a bit Zwift price increase decided it just like the last time but will more than likely re subscribe soon. A tough treadmill session this morning I’m completely useless at running but I am ...

Erged the ergdata wod this afternoon it was truly horrible nuff said.
21:00.0 4,613m 2:16.5 137 772 25
5:00.0 1,144m 2:11.1 155 834 26
r: 2:00 21m
4:00.0 891m 2:14.6 143 793 27
r: 2:00 31m
3:00.0 658m 2:16.7 137 770 25
r: 2:00 29m
4:00.0 848m 2:21.5 124 725 24
r: 2:00 28m
5:00.0 1,073m 2:19.7 ...

Iain excellent hour, I think I’m going to have to do a couple of those for the last week of dog days I have no idea why I’m doing this challenge as I’m no dog lover. :(
Spider your not alone re the 30 r20 but that’s all I feel comfortable with while I’m trying to improve my running. So today ...

Iain good session glad to to see you have stopped slacking today two sessions first. Treadmill followed by yet another easy 5k.

Hi everyone,
Another dog session 5k this time with a positive split @r24.

Thx Mat, have you still got the goats?
Another dog session nice and easy does it.

Got up early and was Erging around 9am so was much cooler, another dog days session have decided to do 6x 5kms For week 3

Splits
Time Meters Pace Watts Cal/Hr S/M
26:00.1 5,000m 2:36.0 92 617 22 122
5:12.0 1,000m 2:36.0 92 617 22 108
5:12.0 2,000m 2:36.0 92 617 22 122
5:11.9 3,000m 2:35.9 92 617 22 124
5:12.1 4,000m 2:36.0 92 616 22 128
5:12.0 5,000m 2:36.0 92 617 22 132
Week 3 very easy 5k dog days