Well done on 500m Kay. I was derailed by failing to make weight this morning (2 days working long hours eating rubbish with just a few miles walking as exercise). Maybe later! Ian, first (rate) pyramid more metres at lower HR. Job well done. Second "speed" pyramid nicely done, continuing i...

Jon, his id is FeltonH.

Now you are reading my mind Colin, worked yesterday and today in office so no time to train, but hope to have a go at the 500 tomorrow morning. That looks like an optimistic target >11S/500m quicker than this month's CTC? Double the improvement required for 800 points. 500s are uniquely nasty as the...

Still 57 hours for people to enter any metres completed before midnight, so our 7k lead is far from secure!

Thanks Jon, however this is the result of having to enter the Nonathlon as a Heavy last year so even with recent changes most targets are a lot less challenging, still need to knock 1.3S off my 500m to be faster across the board (didn't manage FM last year so I have excluded this).

7k ahead with Dwayne’s metres, so down to any late entries!

I was sent this today by a friend who is aware of my past relationship with the metal mistress. There’s hope for us all. https://www.independent.ie/irish-news/does-this-inspirational-93-year-old-irish-man-hold-the-secret-to-ageing-well/a539402902.html His secret to success was not to start until he...

Will be a struggle as Greenville are all N-Americans so will enter their results after ours. MAnaged to get another 10 miles done to clear 300k, hope others are up to it on this Monday morning!

Mat some good consistent training there. I think this session is supposed to be challenging. As for the PP Speed pyramid, I can't see the point of the first interval as a min isn't enough to make this challenging. YOu may have found the middle intervals challenging, but you still neg split them sign...

Thanks for all your hard work JonT, we the uninitiated stand in awe and thanks

Rowed Friday before going away, but no time to update site. After making lightweight by 100g (min on my scales), decided to have a go at the 6k as I knew I would be heavy on my return. Having managed 2:8.8 average on the 5k with uneven pacing and no plan after the CTC, decided that I should be able ...

Have a great time Spider. Still a good training session. Basically you either have to slow if necessary to maintain the pace of the intervals or acept that they won't have a nice neg split throughout, otherwise I find by rep 10 I am usually 6+ Metres up so need to start slower than optimal or blow up!

Ian, where does it mention that you needed to do the session 3 times? Quite common to have a short session in run up to TT. Anyway, good session with greatly improved HR at faster pace. Mat I'd much rather do 2hrs steady than that session. If teh HR bands are correct, looks like you paced it expertl...

Glad to hear hat things are moving in the right direction Carole. Great idea to give yourself the incentive and am sure that you will take things slowly in the 12 months you have before then.

Thanks Ingrid.

Can I get this straight, people prefer the 1500 5x200, 1500 &/or 2k to the 13 x 1'?

While I prefer longer rests, I particularly detest longer intervals followed by short rests, so this one gets my vote!

Nice 1500's Spider. With all the R20 rowing you have been doing, not surprising that your rate is a little lower. But from HR you weren't slacking! CTC for me today (another blowout Friday, so may not be Lwt for much of rest of season, made it by .25kg today). Then afterwards on euphoria of having d...

Great rowing Rob & all. Managed a success after Monday's wimp out: 3355 2k -5.5S and was a bit conservative. I guess this shows that my stamina is lacking. Even had the energy for a 5k SB afterwards, details in PP thread. Just need a lady to get FS3 on the water.

Bizarrely someone could be penalised by their own score as if it exceeded the best for that age group and the targets were updated then the benchmark would get harder for them as well! Just checked other scores, all have improved for a 77 point loss, with 2 times dropping below 800. :cry: At least w...

Jon, will be a little awkward to go back to the old model as you will need to renumber the boats! "Interesting feature" that now the fastest Lwt is in the Lwt seat, while on the old site it was the slowest!

My 2 posts were different days! Thought I would wimp out of more rowing after 25km! Ian more consistent and a lower HR, so showing improvement! Spider, can't imagine 20 mins on only 60S rest, I guess it is just something that needs getting used to. Once tried 2 x 5k and found it a horrible session t...

Foul! Just noticed that they have reduced the 5k "Target time" in my category (54 Lwt) by 13S so while I had met my initial goal of 800 points on this earlier in the season, now I need to go 16S faster. Given how this is constructed, it is bound to effect age groups several years each side...

EXcellent row Colin, not in the shape to score that highly myself this season after about a 1% across the board tightening in all my targets.

Great work Matt, for me R24 is about all I have for anything over 2k! Ian, great session, smashed your pace from beginning of season at same HRs! Yesterday decided to push LSD further despite hard day on Saturday. 35' in was regretting it as the pace I increased LSD's to 2 weeks ago was not feeling ...

I definitely find some complete rest is useful, but so is a stroke or 2 to get close to pace as the clock starts (although being careful to be pulling handle when the interval starts). As Frans graph shows, starting with a high HR must mean that there is an existing oxygen debt that will impede. THe...

Great to see you back Spider, if only briefly. Good looking set. Had my 4th go at long intervals since starting back. None had finished to schedule, so determined and cautious. Went for 5 x 1500 tht I haven't done this season (on grounds that I hope to squeeze in a 5k this month and this is a simila...