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by Huw Thomas
Wed May 31, 2017 8:47 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 8029
Views: 211863

Re: what training have free spirits been doing today?

5000m 20:00
First metres of the season

Very hard

Hi to everyone
by Huw Thomas
Wed Nov 04, 2015 9:49 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

Back feeling better Back to the plan! Smooth and steady watching the back and no jerks! Workout Summary - Nov 04, 2015 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR-- --|07500|27:43.4|07500|27:43.4|01:50.9|28.5| 0791 |174.0 Workout ...
by Huw Thomas
Tue Oct 27, 2015 9:16 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

Hi Yall great effort Paul 2mm is a great effort !! Shame about BIRC Never mind - trying to juggle rowing , work and cycling Signed up for the Skeletonn Challenge and not done anything yet: Steady row - I have had a sore back for the last week - so very gentle Workout Summary - Oct 27, 2015 --|Total|...
by Huw Thomas
Mon Oct 19, 2015 7:28 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

well done Paul

me - 3k pyramid: - 3k, 2.5, 2k 5r 1:53.9 av
1:54,8, 1:53.5, 1:52,8

looking after my back today - lifting boats
conservative but still hard :fsbgrin:
by Huw Thomas
Wed Oct 14, 2015 8:39 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

First 4x2k 5r in a very very long time Went out way to fast Stuck it out though Workout Summary - Oct 14, 2015 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR-- --|08000|29:51.9|08000|29:51.9|01:52.0|27.9| 0833 |170.0 Workout Details ...
by Huw Thomas
Fri Oct 09, 2015 7:06 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

Hi Y'all - shamed into some rowing :shock: 10k - sent off too fast and so it hurt!! Workout Summary - Oct 09, 2015 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR-- --|10000|39:52.8|10000|39:52.8|01:59.6|24.7| 0986 |177.0 Workout Deta...
by Huw Thomas
Wed May 06, 2015 9:05 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Steady distance today To wash out work stress... Workout Summary - May 06, 2015 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR-- --|10000|40:42.4|10000|40:42.4|02:02.1|25.0|171.0 Workout Details #-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR 01|0...
by Huw Thomas
Wed May 06, 2015 9:01 pm
Forum: Training and Racing
Topic: Cycle cross-training
Replies: 415
Views: 49628

Re: Cycle cross-training

Well done Thomas - brilliant!
by Huw Thomas
Sat Dec 13, 2014 1:17 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

kirbyt wrote:I just posted on the injury thread. I'm out for awhile. Hurt my knee at work. I'll probably be starting all over again some time in the new year. :evil:

Get well soon Kirby [-o<
by Huw Thomas
Thu Dec 11, 2014 8:57 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Great training going on...been chugging away when i cant get on the bike Only managed 2k yesterday @1:52 pace Today was a bit better Workout Summary - Dec 11, 2014 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR-- --|07864|30:00.0|078...
by Huw Thomas
Sat Nov 15, 2014 8:21 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Well done indeed Kirby ^O^ ^O^ Middling session today - wanted to try laying down a bit of power but keep something for club ride tomorrow. Fairly pleased Workout Summary - Nov 15, 2014 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR-- --|10000|39:42...
by Huw Thomas
Thu Oct 30, 2014 9:35 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Nice Dan !

row after work - no warm up

Code: Select all

6000 23:01.0 1:55.1 22  144

1000 3:55.9 1:57.9 27 120
2000 3:50.0 1:55.0 26 136
3000 3:46.4 1:53.2 26 146
4000 3:47.1 1:53.5 26 152
5000 3:42.9 1:51.4 27 155  (19:02)
6000 3:58.7 1:59.3 27 153
then 5k @ 2:02.4

Te 3.2
by Huw Thomas
Sat Oct 25, 2014 10:08 am
Forum: Training Challenges
Topic: October Feast 5k.
Replies: 14
Views: 3242

Re: October Feast 5k.

5k...18:10.4...1:49.0...r23....(hewitt) - (second attempt) 5k...18:37.8...1:51.7...r20....(thornmaster) 5k...18:39.9...1:52.0...r27...(Huw Thomas) - (second attempt) 5k...19:03.4...1:54.3...r27....(strider77) 5k...19:15.5...1:55.5...r27....(plummy) - (2nd attempt) 5k...19:41.4...1:58.1...r28....(rod...
by Huw Thomas
Fri Oct 24, 2014 6:01 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

very very nice Dan - welcome back Kirby - good effort sensible plan! 2 5ks - first a SB second aiming for 20:00.0 with Eddie Scott online Workout Summary - Oct 24, 2014 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR-- --|05000|18:39.9|05000|18:39.9|...
by Huw Thomas
Wed Oct 22, 2014 8:46 pm
Forum: Training and Racing
Topic: Turbo Sessions (trainer/watt bike) - cross training
Replies: 12
Views: 2763

Re: Turbo Sessions (trainer/watt bike) - cross training

Sufferfest Angels 3x8 min climbs above and below tempo with sprints - ouch http://www.thesufferfest.com/v3/wp-content/uploads/2014/05/Angels_graph_v2.png Fun though http://www.strava.com/activities/210474590 Z1 Endurance < 129 23:16 36% Z2 Moderate 129 - 143 10:43 16% Z3 Tempo 143 - 153 14:59 23% Z4...
by Huw Thomas
Tue Oct 21, 2014 11:40 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

L3 30 mins 7802 - see Pp thread
4x1k or 4x2k later this week - perhaps both - plus some sufferfests :o
by Huw Thomas
Tue Oct 21, 2014 11:34 pm
Forum: Training Challenges
Topic: October Feast 5k.
Replies: 14
Views: 3242

Re: October Feast 5k.

5k...18:10.4...1:49.0...r23....(hewitt) - (second attempt) 5k...18:37.8...1:51.7...r20....(thornmaster) 5k...19:02.0...1:54.2...r27...(Huw Thomas) 5k...19:03.4...1:54.3...r27....(strider77) 5k...19:15.5...1:55.5...r27....(plummy) - (2nd attempt) 5k...19:41.4...1:58.1...r28....(rodger) - (first 5k fr...
by Huw Thomas
Tue Oct 21, 2014 12:12 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

It will be back soon Kirby... don't worry ! Steady distance for me - 30 mins today 30:00 7802 1:55.6 24 153av 05:00 1300 1:55.3 28 133 10:00 1313 1:54.2 27 146 15:00 1315 1:54.0 27 151 20:00 1288 1:56.4 26 150 (5k 19:02) 25:00 1265 1:58.5 26 155 30:00 1318 1:53.9 16 170 TE 3.5 :-D 2k cd 8:00.3
by Huw Thomas
Fri Oct 17, 2014 7:39 pm
Forum: Training and Racing
Topic: Turbo Sessions (trainer/watt bike) - cross training
Replies: 12
Views: 2763

Re: Turbo Sessions (trainer/watt bike) - cross training

Another Sufferfest Video Hell hath no fury - Tempo ride/climbs/attacks - Another good session! Eased up a little in the second 20 min to ensure I finished! TE 4.1 http://i1259.photobucket.com/albums/ii541/Huw_Thomas/Cycling/17oct14HHNF_zps2a9f343e.png Z1 Endurance < 129 19:23 18% Z2 Moderate 129 - 1...
by Huw Thomas
Wed Oct 15, 2014 10:02 pm
Forum: Free Spirits forum
Topic: October CTC - Fitness Matters' Sting in the Tail
Replies: 57
Views: 6543

Re: October CTC - Fitness Matters' Sting in the Tail

Tried this today - horrible!! Workout Summary - Oct 15, 2014 --|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max- --|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR-- --|03250|11:01.3|03250|11:01.3|01:41.7|31.3|169.0 Workout Details #-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR 01|01000|03:24.0|01000|...
by Huw Thomas
Wed Oct 15, 2014 8:37 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Sting in the tail for me
Not much time today - back late from work

1k wu then down to it: 1:41.7 av - details in ctc thread
4x2k later this week but a long ride Friday first :D
by Huw Thomas
Tue Oct 14, 2014 4:48 pm
Forum: Training and Racing
Topic: Turbo Sessions (trainer/watt bike) - cross training
Replies: 12
Views: 2763

Turbo Sessions (trainer/watt bike) - cross training

Turbo - Sufferfest Blender First one I've completed of these :o http://www.thesufferfest.com/training-video/blender/ 100 minutes - plenty of pain in places ^O^ ^O^ Will be better coping next time. Lots of 7-8/10 efforts and tempo stuff. Momentary pause in the middle to answer the door :oops: :roll: ...
by Huw Thomas
Tue Oct 07, 2014 1:11 pm
Forum: Training and Racing
Topic: The Pete Plan
Replies: 7057
Views: 266105

Re: The Pete Plan

Nice 500's Dan - fast! Motivation low today and tired! - rest day tomorrow on the cards, although did have one sat :roll: Just managed this today on autopilot - didn't push too too hard as HD was on the cards :-O In the end no faster last .. but a benchmark for next time and at least i finished! Wor...
by Huw Thomas
Mon Oct 06, 2014 8:33 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 113784

Re: L4s, etc...the Wolverine(sque) Plan

Needed a recovery type row after cycle yesterday decided on a L4 180x2 184x2 assuming ref pace of 1:45 Paces for SR 16=2:11 18=2:07 20=2:03 22= 1:58 Distance 180=2367m 184=2382m Felt fairly comfortable as the HR chart shows stroke power very up and down but segment pace ok 9 strokes under and 1m ove...