Search found 2646 matches
- Wed Apr 24, 2024 10:01 am
- Forum: Free Spirits forum
- Topic: Lifetime Millionaires Club
- Replies: 3573
- Views: 294925
Re: Lifetime Millionaires Club
That's an impressive Captain's Innings!
- Wed Apr 24, 2024 8:28 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Long feared 500m today as current SB of 1:50.8 set at the end of intervals! Sorry Dave, but set your SB (1:48.6) as my target: Time Dist Rate Split MaxHR % MinHR % 0:21.5 100 36 01:47.5 162 88.0% 116 63.0% - down to 1:43 then settled 0:21.8 100 39 01:49.0 166 90.2% 162 88.0% - in hindsight too conse...
- Mon Apr 22, 2024 5:08 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Just one more (first 5 days in a row for 6 weeks) - as having a day off work and in London tomorrow, so no time to row. After struggling to hold pace and rating in the HM, in preparation for my FM, decided to do today's Hr+ at FM pace (called it a LMD - Long mid-speed distance in my logbook as defin...
- Sun Apr 21, 2024 12:03 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Better luck next time Colin. Ian thanks, not looking forward to trying to beat it in 3 weeks, although focus now on FM for marathon challenge. Feeling a little sore today, so decided my LSD would be R18 rather than my normal ~16. I owe you an apology Ian, struggled to get pace and rating right. Swit...
- Sat Apr 20, 2024 2:29 pm
- Forum: Free Spirits forum
- Topic: Anyone had any PBs recently?
- Replies: 12527
- Views: 480965
Re: Anyone had any PBs recently?
Well done Ian, obviously a glutton for punishment. Makes my HM seem feeble. Impressive that you managed to accelerate 5S/500 at the end without raising the rating. 2:45 is a huge chunk to take off your PB. ENjoy your break.
Iain
Iain
- Sat Apr 20, 2024 2:19 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Frans, it is a fine line between blowing up and starting too slowly. But a 1:59 target pace (maybe higher if you can get the rate up) should be doable to break that 2:00 barrier. HM for me as promised today. Bronze target SB 1:37:11, Silver 800 Nonathlon points 1:35:20 Gold, sub 2:14 pace: Time: Dis...
- Sat Apr 20, 2024 1:50 pm
- Forum: Free Spirits forum
- Topic: Metanonathlon 2023/24
- Replies: 4
- Views: 262
Re: Metanonathlon 2023/24
Fred, the beauty of the Meta is that this will give you generous targets for next year!
- Fri Apr 19, 2024 12:40 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Thanks for the thoughts Ian and sorry for the dense post. Unfortunately I will need to be a little dehydrated 2 hrs before the row (and due to time constraints probably more like 45 mins), I don't have too much of an issue rowing on a recent meal, so will have a good bowl of porridge post weighing b...
- Fri Apr 19, 2024 8:39 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
Nice attempt Frans and great you were still picking up the pace at the end. I agree a faster start would have helped, as would rating a bit higher. The fastest 500s have all ended with the rower unable to maintain their pace, so you definitely have a good second that you could take off with better p...
- Thu Apr 18, 2024 11:36 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
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...
- Wed Apr 17, 2024 6:57 am
- Forum: Free Spirits forum
- Topic: Nonathlon 2023/2024
- Replies: 49
- Views: 5168
Re: Nonathlon 2023/2024
Jon, his id is FeltonH.
- Wed Apr 17, 2024 6:50 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
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...
- Tue Apr 16, 2024 9:07 am
- Forum: Free Spirits forum
- Topic: world erg challenge
- Replies: 21
- Views: 889
Re: world erg challenge
Still 57 hours for people to enter any metres completed before midnight, so our 7k lead is far from secure!
- Tue Apr 16, 2024 9:01 am
- Forum: Free Spirits forum
- Topic: Metanonathlon 2023/24
- Replies: 4
- Views: 262
Re: Metanonathlon 2023/24
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).
- Tue Apr 16, 2024 5:59 am
- Forum: Free Spirits forum
- Topic: world erg challenge
- Replies: 21
- Views: 889
Re: world erg challenge
7k ahead with Dwayne’s metres, so down to any late entries!
- Mon Apr 15, 2024 11:04 am
- Forum: Free Spirits forum
- Topic: Age is just a number!
- Replies: 5
- Views: 623
Re: Age is just a number!
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...
- Mon Apr 15, 2024 8:58 am
- Forum: Free Spirits forum
- Topic: world erg challenge
- Replies: 21
- Views: 889
Re: world erg challenge
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!
- Mon Apr 15, 2024 8:43 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
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...
- Mon Apr 15, 2024 8:25 am
- Forum: Free Spirits forum
- Topic: Our website and tools
- Replies: 7
- Views: 284
Re: Our website and tools
Thanks for all your hard work JonT, we the uninitiated stand in awe and thanks
- Sun Apr 14, 2024 5:29 pm
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 469877
Re: The Pete Plan etc
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 ...
- Sun Apr 14, 2024 4:48 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
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!
- Wed Apr 10, 2024 5:47 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 385526
Re: what training have free spirits been doing today?
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...
- Wed Apr 10, 2024 5:34 pm
- Forum: Free Spirits forum
- Topic: JR s health update
- Replies: 32
- Views: 3010
Re: JR s health update
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.
- Wed Apr 10, 2024 5:24 pm
- Forum: Free Spirits forum
- Topic: April CTC - The Baker's Dozen
- Replies: 37
- Views: 1503
Re: April CTC - The Baker's Dozen
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!
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!
- Wed Apr 10, 2024 9:49 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 469877
Re: The Pete Plan etc
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...