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by Iain
Thu Mar 28, 2024 1:07 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3103
Views: 182957

Re: Anyone had any SEASON's bests recently?

Sorry about the back Jon. Given that the Nonathlon rules allow pro-rating any longer interval, you might be better served by pro-rating your fastest 500+ piece than doing a fresh 500 as 500's are amongst the worst for backs (fast enough with compromised stroke at least for part to put extra strain o...
by Iain
Wed Mar 27, 2024 4:28 pm
Forum: Free Spirits forum
Topic: April CTC - The Baker's Dozen
Replies: 5
Views: 111

Re: April CTC - The Baker's Dozen

Pete used to claim 10 1'r1' was possible at 1k pace although faster rowers have disputed this and claimed this is more like 250 r1' (as ever "times" are done at a faster relative pace than "distance" for slower rowers). Difficult one as the optimum pace is too fast to fully recov...
by Iain
Wed Mar 27, 2024 4:22 pm
Forum: Free Spirits forum
Topic: New ctc site
Replies: 46
Views: 1533

Re: New ctc site

Thanks Jon. THere might be fewer participants as well because of the challenge. I would expect 2k to be one of the least popular!
by Iain
Tue Mar 26, 2024 1:58 pm
Forum: Free Spirits forum
Topic: April CTC - The Baker's Dozen
Replies: 5
Views: 111

April CTC - The Baker's Dozen

Here is Team Diamonds choice for April's CTC: 13 x 1min reps with 1min rest/light rowing between each. Like a loaf of bread, the best will rise and the rest will crumble. Record your distance for the 13 mins. of rowing. No restrictions. Looks nicer than this months as 10 x 1'r1' is one of my favouri...
by Iain
Tue Mar 26, 2024 6:46 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3103
Views: 182957

Re: Anyone had any SEASON's bests recently?

Well done Colin, that third 1000 looks as if it hurt, well done to maintain the pace. For me, only a few SBs are within my current fitness, but after my 2k yesterday hope for one or 2 more by April.
by Iain
Tue Mar 26, 2024 6:39 am
Forum: Training and Racing
Topic: The shorter compromised stroke
Replies: 5
Views: 132

Re: The shorter compromised stroke

Yeah I think the sweet spot there might be in the 50-70 SPM range - so sacrifice a bit of rate for slightly longer pulls might pull the numbers down a bit. I also used a middling 150ish DF - probably need this maxed for the short 100m. DF depends on strength. Too high and it takes too long to reach...
by Iain
Mon Mar 25, 2024 3:50 pm
Forum: Training and Racing
Topic: The shorter compromised stroke
Replies: 5
Views: 132

Re: The shorter compromised stroke

Impressive, I have never managed over 85 and I have short legs. You do need to maintain a compromise with power 'though for an all out sprint at the end of 300+ I do sometimes have no leg power and rely on arms and back to maintain (most of) the pace.
by Iain
Mon Mar 25, 2024 1:44 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474900

Re: Anyone had any PBs recently?

Well done Ian, given the number of HMs that you do, this must have been a special performance and was superbly paced. Don't do yourself down, your FM is faster too!
by Iain
Mon Mar 25, 2024 8:28 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474900

Re: Anyone had any PBs recently?

Brilliant achievement Rob =D> ^O^ =D> Your goal was a bit ambitious, as it was you were >14% higher power. I suspect that you haven't mastered the shorter compromised strokes required for all out sprinting. The best heavies can do 2000 at the ratings you used for your 500, so upping the rating is th...
by Iain
Sun Mar 24, 2024 3:58 pm
Forum: Training and Racing
Topic: Is this our Dwayne Adams?
Replies: 0
Views: 72

Is this our Dwayne Adams?

Please see the following thread on the C2 Forum. https://www.c2forum.com/viewtopic.php?f=6&t=205949&start=30 There was an American Dwayne Adams who managed a 5:47.9 2k when 42 for what this methodology rates at the 7th best age adjusted 2k recorded! That is 0.4S quicker than Graham Benton wh...
by Iain
Sun Mar 24, 2024 3:27 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458807

Re: The Pete Plan etc

Made lightweight for the first time since restarting before a row. I took this as the universe telling me that I needed to have a serious go at the CTC. Given low HR during recent warm ups and trouble overcoming the shock of going into TR zone, I used one of Pete's techniques for a CTC from the 5k p...
by Iain
Sun Mar 24, 2024 2:53 pm
Forum: Free Spirits forum
Topic: Millionaires club - 2023/2024 season
Replies: 92
Views: 12356

Re: Millionaires club - 2023/2024 season

Many thanks Cap'n. Michael, having had several seasons in the 900k-1Mm range, good to achieve it even with the break in the middle. For others, the WRC is a great opportunity to make the mark!
by Iain
Sun Mar 24, 2024 2:28 pm
Forum: Free Spirits forum
Topic: March CTC: 2K
Replies: 31
Views: 1017

Re: March CTC: 2K

Well done all who have logged a time, particularly Kay for a sub-7. Managed to make weight and a 2k SB at 8:06.6, remembered why I haven't done a serious 2k since 2011! Now just have to work out how to change my weight category! Details in PP Training. All we need now is a lady to float the all ligh...
by Iain
Sat Mar 23, 2024 2:52 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376750

Re: what training have free spirits been doing today?

Just an LSD towards the WRC: Time: Dist'n Rate Split MaxHR % MinHR % 15:00 3,076 16 02:26.3 138 75.0% 078 42.4% 15:00 3,077 15 02:26.2 143 77.7% 135 73.4% 15:00 3,078 15 02:26.2 145 78.8% 138 75.0% 15:00 3,081 16 02:26.1 146 79.3% 139 75.5% 15:00 3,164 17 02:22.2 153 83.2% 144 78.3% 15:00 3,087 16 0...
by Iain
Sat Mar 23, 2024 2:46 pm
Forum: Free Spirits forum
Topic: JR s health update
Replies: 29
Views: 2461

Re: JR s health update

So another lifetime metres target disappears #-o .

Seriously, well done for getting back on, a major milestone to your recovery. You have all of FS cheering you on :fsbgrin: .
by Iain
Fri Mar 22, 2024 3:19 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376750

Re: what training have free spirits been doing today?

Still a great session Ian, recovery sessions are about getting the time on the seat and we shouldn't expect progress every time. Well done resisting racing it and compromising your recovery. 2 failed 2k attempts for me, couldn't push through to sit at TR. Decided I needed practice rowing at that pac...
by Iain
Fri Mar 22, 2024 2:55 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474900

Re: Anyone had any PBs recently?

cyparis35 wrote: Thu Mar 21, 2024 8:20 pmNew PB at 2k after two years
Only 3 seconds less, but I'm not getting any younger.
Congratulations =D> =D> =D> , the difficulty of 2ks are what makes the PBs special. Given that 2k is the CTC for this month, why not enter this for FS?
by Iain
Wed Mar 20, 2024 11:47 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376750

Re: what training have free spirits been doing today?

Ian, that sounds nasty, not sure how I would face 10S rest, difficult to time the next interval as it will depend where in the stroke you are at the finish of the last. Back felt tired from unaccustomed metres despite a day with only a long walk, so despite no time to row tomorrow, did an LSD. Given...
by Iain
Tue Mar 19, 2024 7:08 pm
Forum: Free Spirits forum
Topic: Happy Birthday Peter
Replies: 6
Views: 163

Re: Happy Birthday Peter

I hope you have a great day Peter.
by Iain
Tue Mar 19, 2024 9:52 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474900

Re: Anyone had any PBs recently?

Well done Rob, not sure what happened to your HR monitor 'though, PB min in zone 2?
by Iain
Tue Mar 19, 2024 9:45 am
Forum: Free Spirits forum
Topic: Millionaires club - 2023/2024 season
Replies: 92
Views: 12356

Re: Millionaires club - 2023/2024 season

Apologies if I am out of turn, but just to bring this up to date (apologies if my manual methods have missed anyone or overlooked a previous entry and in order of the current meterboard rather than achievement...) Congratulations to James Estes for 5 million =D> ^O^ =D> ^O^ =D> Congratulations to Ol...
by Iain
Mon Mar 18, 2024 12:53 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376750

Re: what training have free spirits been doing today?

Well done Ian as I appreciate that 15SPM doesn't come as naturally to you. HR lower and slightly faster so great session. Quokka, it may be difficult, but that looks nasty and tears need to be treated with respect. Well today H/D on another long interval session. Great to see HR lower, but RPE at wh...
by Iain
Sun Mar 17, 2024 1:33 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376750

Re: what training have free spirits been doing today?

Rob I save the FMs for the Marathon challenge now that they don't hand out the lovely FM tankards that they used to. Do you really want to do 2 in 2 months? nice 30', would have been clear SB if you had done a separate warm up first. LSD for me today, home alone so made it >HM: Time: Dist Rat Split ...
by Iain
Sun Mar 17, 2024 1:23 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3103
Views: 182957

Re: Anyone had any SEASON's bests recently?

Rob, confused, what SB was this?
by Iain
Sat Mar 16, 2024 2:40 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458807

Re: The Pete Plan etc

Well sort of managed the 4x1k. Just as I was getting ready to start the second interval I had my first ever nose bleed on an erg. Amazing in itself as one 5 mins of filming once took 6 takes as the studio lights started a nose bleed 5 times on the trot! Time Distnc Rate Pace HRMax % HRMin % 04:10.3 ...