Search found 2048 matches

by Iain
Wed Jul 08, 2020 2:58 pm
Forum: Free Spirits forum
Topic: Nonathlon 2021
Replies: 100
Views: 2728

Re: Nonathlon 2021

Jon, the only ything scarry about PP is the paces that you set yourself. If you follow the suggested starting paces (for interval sessions - the tough bit - the pace you have done for the total session without rests, so with rests they are fairly easy) then the sessions are quite gentle to start wit...
by Iain
Tue Jul 07, 2020 10:48 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Spidermac, don't fancy yours at all! But well done. After a week of recovery rows, had my weekly online session today. cascade of short intervals where recovery equals interval length. 3x4', 2x3' & 2x2'. Follows 4 weeks after a similar 4x3', 3x2', 2x1' that averaged 1:56.3. Result: Time Distnc Rate ...
by Iain
Mon Jul 06, 2020 4:18 pm
Forum: Free Spirits forum
Topic: FS Sweat protection option
Replies: 211
Views: 18582

Re: FS Sweat protection option

Please could I have a navy one, or failing that, a purple one.

Many thanks

Iain
by Iain
Sat Jul 04, 2020 3:32 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8151
Views: 236540

Re: what training have free spirits been doing today?

As a rank amateur in this game, dropping my stroke rate to 20 rpm or thereabouts in recent weeks has given a different dimension to my erging. At that rate, there is absolutely nowhere to hide in terms of technique . Even I can see that mine has come on in leaps and bounds. I was inspired by watchi...
by Iain
Sat Jul 04, 2020 3:30 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8151
Views: 236540

Re: what training have free spirits been doing today?

As a rank amateur in this game, dropping my stroke rate to 20 rpm or thereabouts in recent weeks has given a different dimension to my erging. At that rate, there is absolutely nowhere to hide in terms of technique . Even I can see that mine has come on in leaps and bounds. I was inspired by watchi...
by Iain
Fri Jul 03, 2020 4:39 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Spidermac, you are seling yourself short. Quicker in 2nd 750 than 1k is an achievement in itself, huge improvement. How you maintain R35 for those 2 toughest intervals is a miracle to me, was that with 2 breaths per stroke? Sticking to the plan, 2 75min LSDs R18 with my new DF of 120. Starting to fe...
by Iain
Wed Jul 01, 2020 9:41 am
Forum: Free Spirits forum
Topic: June CTC
Replies: 43
Views: 1358

Re: June CTC

Hard luck Colin. Crushy, you have strange tastes! THis montyh's CTC must be right to your tastes then! That first interval was only 0.5S/500m outside your 2k SB, no wonder you struggled on 2nd, well done to finish let alone improve the last 2 intervals =D> .
by Iain
Tue Jun 30, 2020 10:52 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Nice sesion Spidermac. I am struggling with maintaining higher ratings due to breathing as well as I always need to double breathe at pace except when anaerobic. Not a PP session, but after my CTC trials, straight into regular online row with cyclists. 2x12' r4', intention was low rating for min 1-5...
by Iain
Mon Jun 29, 2020 1:21 pm
Forum: Free Spirits forum
Topic: June CTC
Replies: 43
Views: 1358

Re: June CTC

Some great performances recently especially Fred and Claudius. Max, I wish you luck! Had my 3rd attempt at this (Thanks Plummy for setting me a target just within reach :roll:). Handled down during 5' in last 2, determined to tough it out this time and try and ignore the lure of Plummy's distance! T...
by Iain
Sat Jun 27, 2020 3:44 pm
Forum: Free Spirits forum
Topic: 2020 weight loss thread
Replies: 21
Views: 998

Re: 2020 weight loss thread

Paul, you nearly halted it this week. I find that I always put a kilo on when restart rowing (presumably extra fluid), so every sign that you will be back losing weight for next week!
by Iain
Sat Jun 27, 2020 3:41 pm
Forum: Free Spirits forum
Topic: June CTC
Replies: 43
Views: 1358

Re: June CTC

Had a go at this last night hoping to start off around 1:57.0 to keep me in with a shout of being near JonT (as he'd averaged 1:56.6 overall). Managed 1:57.1 and 1:57.0 for the 7 and the 5 but then it was just hanging on as I was well and truly done in already. Finished with 4128m, a mere 15m ahead...
by Iain
Sat Jun 27, 2020 3:14 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Nice sessions Spidermac, looks like the higher DF has started well. I am going to try and increae mine from 115 to 120 (my old racing DF). I am not as strong as I was then, but my real trouble is breathing. At R29 I find it harder and harder to get 2 breaths in per stroke and it slows my rating. Hop...
by Iain
Thu Jun 25, 2020 4:51 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Crashed and burned today. As it is so hot, stupidly thought a 2k was the answer as preparation for the CTC. 2 Failed attempts, longer was 1k in 3:52.8 R29.2. Just couldn't maintain the rating, not helped by window blind landing on C-breeze and reducing DF from 115 to 98. SO decided to do a 7': Time ...
by Iain
Thu Jun 25, 2020 4:41 pm
Forum: Free Spirits forum
Topic: Nonathlon 2021
Replies: 100
Views: 2728

Re: Nonathlon 2021

Stan, it'll be great to have you back rowing again.

- Iain
by Iain
Wed Jun 24, 2020 8:05 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8151
Views: 236540

Re: what training have free spirits been doing today?

Paul, well done on your continued progress. I'm amazed you are maintaining such high ratings, I struggle to hold 24 for longer periods after 6 months. Have you tried rowing at higher power at lower ratings?

- Iain
by Iain
Tue Jun 23, 2020 8:57 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Always worth trying something different! 8x2' r2' online, concentrating on power at lower rating for first minute of each 2. Hot and humid and struggled to see monitor through steamed up glasses! Time Distnc Rate Pace 02:00.0 513 28 01:57.0 - Felt harder than should have been 02:00.0 515 29 01:56.5 ...
by Iain
Tue Jun 23, 2020 11:45 am
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Spidermac, nice session. You must have really pushed rep 9! Impressed tat you kept a relatively modest rating for the first 6. Once entered a "beep test" "race" at Basingstoke of 1' on, 1' off with pace increased generally 2S/500M every rep. On penultimate rep (target 1:42.9), legs went hallfway thr...
by Iain
Sun Jun 21, 2020 6:20 pm
Forum: Free Spirits forum
Topic: Summer Solstice Challenge
Replies: 15
Views: 312

Re: Summer Solstice Challenge

Well done to all to complete this despite the confusion (slightly strange that it remains a 21k challenge on 20th!) 32 Freespirits are currently shown as completing sucessfully. Pretty impressive in my opinion, particularly when compared with the 40 that completed the HM &/or FM challenge when we ha...
by Iain
Sun Jun 21, 2020 1:30 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Sensible move Spidermac, too often I have stayed with an intense session to crash 75% through and be disappointed and tired! The right pace to do LSDs at is difficult. PP was designed by a fit 30's person shorter than you with only an hour for lunch and exercise. I am sure that this influenced the 2...
by Iain
Sat Jun 20, 2020 3:34 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12212
Views: 352822

Re: Anyone had any PBs recently?

Great rowing Jon, passed another of my PBs :fssmile: looks painful doing it the hard way positively splitting, I certainly couldn't have produced an acceleration like you showed at the end, especially maintaining the work per stroke when upping the rating. I couldn't keep my acceleration up for 1100...
by Iain
Sat Jun 20, 2020 3:07 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Fair enough. For Solstice HM. Recent best set on a rate pyramid at 2:10.3 average. Sooner than I would have liked after an all out hour, but the solstice date is fixed, shoulders stiff, but legs felt fine, reduced DF to 110 from 115. Targetted keeping all splits sub 2:10 and sub 1:31 overall for top...
by Iain
Fri Jun 19, 2020 3:25 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3270
Views: 161176

Re: Lifetime Millionaires Club

Well done Plummy & Jon. Just past 15mM with my Juneteenth row, so please can I have another star?
by Iain
Fri Jun 19, 2020 3:19 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

I've rowed for quite some years now, never sub-7, don't think I will ever reach that... A tough hour for you, but a very steady pace and great you managed to get that green meta-nonathlon score. Yesterday I rowed a slow 40 minutes, 2:03.1 pace, today a 5K, bit short perhaps for a hard distance, but...
by Iain
Thu Jun 18, 2020 3:24 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7213
Views: 297689

Re: The Pete Plan

Nice Waterfall Spidermac and impressive L4 (although IU recall Mike saying being above target is as bad as below, but Pete would not have agreed!). Fred, I started my post before yours, great session predicting that you are capable of sub-7' when you are feeling brave! Hard hour for me. Little while...
by Iain
Thu Jun 18, 2020 3:04 pm
Forum: Free Spirits forum
Topic: Nonathlon 2021
Replies: 100
Views: 2728

Re: Nonathlon 2021

Jon, that is fantastic (especially to a technological dinosaur like me).Not sure for red for <800, there have been times when I was pleased with a score that was <800, I would have thought better to leave unhighlighted. Anything showing relative performance would be amazing. How about 98%-99.5%, 99....