Search found 242 matches

by damian.griffin
Sun Jan 12, 2020 8:55 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

Hello strangers - I hope you are all well

I did break that 6:20 back in 2012 with a 6:12/6:13 but as ever my timing was a little off.
by damian.griffin
Fri Mar 15, 2013 8:08 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

If a thread title sets a goal for people that is great. 6:20 was a mental target in my head for some time. Perhaps this thread has become a general training thread instead of a focus for individuals to break the 6:20. I have seen the elitist comments and wonder why they emerge. FS has always been a ...
by damian.griffin
Thu Mar 07, 2013 8:51 pm
Forum: Training and Racing
Topic: Irish IRC 3rd March
Replies: 16
Views: 2005

Re: Irish IRC 3rd March

Many thanks to all - just need to get faster to keep you all happy :-)
by damian.griffin
Thu Mar 07, 2013 8:50 pm
Forum: Training and Racing
Topic: 2k pacing question
Replies: 14
Views: 2765

Re: 2k pacing question

Millie, I can only talk from my limited experience in comparison to many on this forum. My current and successful TT pacing has run like this - Good start - half, three quarter, full pull Strong 10-15 strokes before settling to my agreed race pace. My cruising pace would be 1-2 secs off my target ov...
by damian.griffin
Wed Mar 06, 2013 10:43 pm
Forum: Free Spirits forum
Topic: Things to try: March 2013
Replies: 5
Views: 841

Re: Things to try: March 2013

My apologies, I have done my Challenge Series piece. 2km in 6:14.9.
I have done all rounds and am floating around 2nd/3rd in the 30+
by damian.griffin
Tue Mar 05, 2013 9:45 pm
Forum: Free Spirits forum
Topic: Things to try: March 2013
Replies: 5
Views: 841

Re: Things to try: March 2013

1. Stick to a diet plan
2. Stick to a workout plan
3. Set targets for 3, 6 and 12months
4. Improve technique
5. No handle down
6. Don't ignore r18 - r20 work
by damian.griffin
Tue Mar 05, 2013 9:43 pm
Forum: Training and Racing
Topic: Training towards a 6:10 2km
Replies: 7
Views: 1384

Re: Training towards a 6:10 2km

There is definitely more to come - so based on Stan I'm instant Hall of Fame - :-)
by damian.griffin
Tue Mar 05, 2013 10:15 am
Forum: Training and Racing
Topic: Training towards a 6:10 2km
Replies: 7
Views: 1384

Re: Training towards a 6:10 2km

6:20 is in the rearview - time to move a little faster
by damian.griffin
Mon Mar 04, 2013 11:49 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

New thread is up and I'll update my signature to reflect my 2k tonight
by damian.griffin
Mon Mar 04, 2013 11:48 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475375

Re: Anyone had any PBs recently?

Thanks to everyone for your kind comments. My training has changed to the fact that the erg now takes the principle place in all I am doing and everything is to support that training (strength & conditioning, diet, mobility work etc) To be honest the training up to this attempt was in my mind fa...
by damian.griffin
Mon Mar 04, 2013 11:44 am
Forum: Training and Racing
Topic: Training towards a 6:10 2km
Replies: 7
Views: 1384

Re: Training towards a 6:10 2km

Thanks - need to do that this evening
by damian.griffin
Mon Mar 04, 2013 9:28 am
Forum: Free Spirits forum
Topic: Things to try: March 2013
Replies: 5
Views: 841

Re: Things to try: March 2013

???
by damian.griffin
Mon Mar 04, 2013 9:26 am
Forum: Training and Racing
Topic: Training towards a 6:10 2km
Replies: 7
Views: 1384

Training towards a 6:10 2km

The 6:20 barrier is no more and it time to push the training on a little further
by damian.griffin
Sun Mar 03, 2013 8:38 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475375

Re: Anyone had any PBs recently?

Irish Indoors today

2000m 1:33.7 6:14.9
(PB by 8.4 seconds)
2nd Place 30-39

Back to the drawing board 6:10 here I come

Good to meet Stan Nwaka and Anke Molkenthin in person
by damian.griffin
Sun Mar 03, 2013 8:37 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

I haven't posted here for a little while...

Today was the Irish Indoors rowing champs

Alas to say my race to 6:20 is over

2000m 1:33.7 6:14.9
(PB by 8.4 seconds)
2nd Place 30-39

Back to the drawing board - 6:10 here I come

Good to meet Stan Nwaka and Anke Molkenthin in person
by damian.griffin
Mon Dec 31, 2012 3:00 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459361

Re: The Pete Plan

Last row of the year so my dear coach thought it a good time to introduce some speed. Today was 12x350 @2min Set pace for first 10 and then see what was left in the tank. 1:04.4 350 1:32.0 r32 1:04.6 350 1:32.2 r32 1:04.6 350 1:32.2 r32 1:04.5 350 1:32.1 r32 1:04.5 350 1:32.2 r33 1:04.4 350 1:32.0 r...
by damian.griffin
Mon Dec 31, 2012 2:59 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

Last row of the year so my dear coach thought it a good time to introduce some speed. Today was 12x350 @2min Set pace for first 10 and then see what was left in the tank. 1:04.4 350 1:32.0 r32 1:04.6 350 1:32.2 r32 1:04.6 350 1:32.2 r32 1:04.5 350 1:32.1 r32 1:04.5 350 1:32.2 r33 1:04.4 350 1:32.0 r...
by damian.griffin
Fri Dec 28, 2012 8:26 pm
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 3083
Views: 234510

Re: Millionaires club-Season

Thanks Paul - but still to make it on the FS MM club
by damian.griffin
Fri Dec 28, 2012 3:43 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

My Hewitt inspired session


Deadlift session + support exercises

Followed by

5x1250 r20 @3min

Target - all sub 1:47 pace

Pace. MAX HR
1:46.5 r20 124
1:46.1 r20 137
1:45.9 r20 143
1:45.4 r20 148
1:42.8 r21 162

21:57.3 6250 1:45.3 r20


Happy session - really enjoyed it :-)
by damian.griffin
Wed Dec 12, 2012 8:32 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459361

Re: The Pete Plan

Stretched the legs a little bit today. I had a 6km prescribed with a set pace between 1:45-1:46 for the first 4km and then add a little speed for the final 2km.

Overall a little painful but done

6km 20:51.2 1:44.1 r27

Last 2km in 1:41.8/500
by damian.griffin
Wed Dec 12, 2012 8:31 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

Stretched the legs a little bit today. I had a 6km prescribed with a set pace between 1:45-1:46 for the first 4km and then add a little speed for the final 2km.

Overall a little painful but done

6km 20:51.2 1:44.1 r27

Last 2km in 1:41.8/500
by damian.griffin
Tue Dec 11, 2012 12:38 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

Time for a bit of late night fun with a 21:30 kick off. Despite much trepidation I got warmed up and headed into the unknown of 8x750m The target was 7 at around 1:41 pace and then take off and empty the tank on number 8 19:55.3 6000 1:39.6 r28 2:30.8 1:40.5 r29 2:30.7 1:40.4 r28 2:31.0 1:40.6 r28 2...
by damian.griffin
Tue Nov 27, 2012 9:42 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459361

Re: The Pete Plan

After knocking 1min 25sec from my 10km yesterday I expected 'coach' to provide a nice 30min r18 - not to be. Instead the day was to be filled with 12x500 @60sec rest. Target pace was 1:40-1:41 for the first 11 and then push for the last one. 19:52.6 6000 1:39.3 r28 1:40.5 1:40.2 1:40.1 1:40.4 1:40.1...
by damian.griffin
Tue Nov 27, 2012 9:42 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

After knocking 1min 25sec from my 10km yesterday I expected 'coach' to provide a nice 30min r18 - not to be. Instead the day was to be filled with 12x500 @60sec rest. Target pace was 1:40-1:41 for the first 11 and then push for the last one. 19:52.6 6000 1:39.3 r28 1:40.5 1:40.2 1:40.1 1:40.4 1:40.1...
by damian.griffin
Tue Nov 27, 2012 10:26 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255728

Re: Training towards a 6:20 2k

Yep - still learning this distance. Low rate just felt very comfortable throughout. Will try to up the rates a little - faster faster faster