Search found 450 matches

by sander
Thu Sep 15, 2016 9:45 pm
Forum: Free Spirits forum
Topic: Free Spirits meta-nonathlon
Replies: 186
Views: 22519

Re: Free Spirits meta-nonathlon

Just to let you know I will start doing nonathlon distances, even though I still show zero effort a few months into the season. The reason is too busy with OTW racing. From November to April, I will do all nonathlon distances and try to improve on last year's scores. Regarding the sandbagging issue,...
by sander
Thu Sep 15, 2016 8:35 pm
Forum: Free Spirits forum
Topic: September CTC: Tribesports Ten
Replies: 144
Views: 12005

Re: September CTC: Tribesports Ten

I also had a go at this one tonight. In order to make it a full training session, I set it up as an interval workout with 10 minute intervals followed by 3 minutes rest. The plan was to do three of them, the first one from a standing start in order to qualify for the CTC, the two others as normal in...
by sander
Mon Sep 05, 2016 5:32 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12090
Views: 335193

Re: Anyone had any PBs recently?

Thanks guys! 2k is supposed to feel like that Which distance do you recommend for minimal pain? :wink: I may try the 500m next after last month's sprint CTC, at least that's over within a couple of minutes :fsbgrin: They all hurt in their own ways. Coming from a summer season of 1k OTW racing, I ha...
by sander
Sun Sep 04, 2016 7:41 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12090
Views: 335193

Re: Anyone had any PBs recently?

That looks like a great PB! 2k is supposed to feel like that
by sander
Fri Sep 02, 2016 6:18 am
Forum: Free Spirits forum
Topic: Millionaires club-Season
Replies: 2946
Views: 162872

Re: Millionaires club-Season

Paul Victory wrote:Congratulations to Greg Smith on reaching 1,000,000 meters for the season. =D> =D> =D>

Paul V
Big congratulations.
by sander
Wed Aug 03, 2016 4:45 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 453
Views: 46628

Re: Free Spirits CTC Participation and Leaderboard

First time in ages that I skipped a month. I had a OTW priority: http://blog.rowsandall.com/2016/08/01/saturday-win/
by sander
Wed Aug 03, 2016 3:40 pm
Forum: Free Spirits forum
Topic: My simple training planner document
Replies: 3
Views: 825

Re: My simple training planner document

I am doing it a bit differently. I have a spreadsheet with a few tabs. The most important ones are 1. Year Planner This is where I capture general goals on a monthly basis, as well as races and tests. I spend a lot of time in this planner at the beginning of September, then I gradually refine it. ht...
by sander
Fri Jul 15, 2016 9:58 am
Forum: Free Spirits forum
Topic: Dan Burpee spreadsheet next generation
Replies: 8
Views: 1752

Re: Dan Burpee spreadsheet next generation

The accessibility of http://rowsandall.com is a recurring issue with a few users. I am trying to work it out with my hosting provider (who claims it is a fault at the user's end) and my users (who claim it's a fault at my end). :-( There is an alternative URL which works, though: http://rowsandall-1...
by sander
Fri Jun 03, 2016 10:30 am
Forum: Free Spirits forum
Topic: June ctc - 30 mins @ 24 spm
Replies: 61
Views: 6063

Re: June ctc - 30 mins @ 24 spm

Plummy. 99% of your free rate SB is a great achievement.
by sander
Thu Jun 02, 2016 8:53 pm
Forum: Free Spirits forum
Topic: June ctc - 30 mins @ 24 spm
Replies: 61
Views: 6063

Re: June ctc - 30 mins @ 24 spm

I did this as part of a 2x30min/3'R. Took care to start from a standing flywheel on both 30min intervals. Second interval was 7705m. It was not an easy CTC for this lightweight rower with his tiny engine. Not sure if I will do it again. You can see my HR plot here: http://rowsandall.com/rowers/worko...
by sander
Wed Jun 01, 2016 2:28 pm
Forum: Free Spirits forum
Topic: Nonathlon 2017
Replies: 95
Views: 9243

Re: Nonathlon 2017

Just registered. Please add me to the team.
by sander
Sat May 28, 2016 1:58 pm
Forum: Free Spirits forum
Topic: Happy birthday Thomas W-P
Replies: 6
Views: 883

Re: Happy birthday Thomas W-P

Happy birthday!
by sander
Wed May 25, 2016 10:33 pm
Forum: Free Spirits forum
Topic: Dan Burpee spreadsheet next generation
Replies: 8
Views: 1752

Re: Dan Burpee spreadsheet next generation

Strange. It works here. Can you see the top page rowsandall.com?
by sander
Tue May 24, 2016 3:29 pm
Forum: Free Spirits forum
Topic: Dan Burpee spreadsheet next generation
Replies: 8
Views: 1752

Re: Dan Burpee spreadsheet next generation

I have opened the site for anybody who wants to register. Just go to rowsandall.com and click on the register link. For a preview of what the site can do:
http://rowsandall.com/rowers/workout/79
by sander
Sat May 21, 2016 4:16 pm
Forum: Free Spirits forum
Topic: 10 years of Free Spirits......Happy Birthday
Replies: 16
Views: 1810

Re: 10 years of Free Spirits......Happy Birthday

Congratulations to ourselves. I am very happy to have found this team and grateful for the people who established and nurtured it in its beginnings. When I joined this was already an established community and I could tap straight into all the nice encouragement and exchanges of wisdom (and silliness...
by sander
Fri May 20, 2016 1:42 pm
Forum: Free Spirits forum
Topic: UPDATED: Forum Software Update... round 2
Replies: 20
Views: 1774

Re: UPDATED: Forum Software Update... round 2

Thomas W-P wrote:Let me know if that is a more than one time event. I have updated the Tapatalk plugin and it should have better functionality now.
Seems to be ok now
by sander
Fri May 20, 2016 5:41 am
Forum: Free Spirits forum
Topic: UPDATED: Forum Software Update... round 2
Replies: 20
Views: 1774

Re: UPDATED: Forum Software Update... round 2

Had to login manually on my phone through Tapatalk. The Tapatalk automatic signing in didn't work. A very minor inconvenience.
by sander
Sun May 15, 2016 7:42 pm
Forum: Free Spirits forum
Topic: Madchester 2016 - is ON!
Replies: 191
Views: 14169

Re: Madchester 2016 - is ON!

Sounds like it was good fun! Excellent initiative and impressive times. I regret not being able to be there and cheer for all those record attempts.
by sander
Sun May 15, 2016 7:37 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12090
Views: 335193

Re: Anyone had any PBs recently?

Very dramatic PB
by sander
Sat May 07, 2016 9:03 pm
Forum: Free Spirits forum
Topic: Nonathlon 2017
Replies: 95
Views: 9243

Re: Nonathlon 2017

Count me in!
by sander
Wed May 04, 2016 10:17 pm
Forum: Free Spirits forum
Topic: May ctc: Sub 7 long short intermittent intervals
Replies: 62
Views: 5868

Re: May ctc: Sub 7 long short intermittent intervals

Note that I reversed the rest compared to Peter. I prefer the long rest before the long interval. I accept that people do this as 4x1000m but wouldn't do it myself. There must be at least the minimum allowed rest between the intervals. Phrased differently, personally I feel like cheating if I don't ...
by sander
Wed May 04, 2016 9:02 pm
Forum: Free Spirits forum
Topic: May ctc: Sub 7 long short intermittent intervals
Replies: 62
Views: 5868

Re: May ctc: Sub 7 long short intermittent intervals

Full story here: http://blog.rowsandall.com/2016/05/04/under-the-weather-ctc/ The summary. I tried the following: 777m, 30 seconds rest 223m, 90 seconds rest 777m, 30 seconds rest 223m, 95 seconds rest 777m, 35 seconds rest 223m, 100 seconds rest 777m, 40 seconds rest 223m, done I managed 2k pace + ...
by sander
Wed May 04, 2016 8:58 pm
Forum: Free Spirits forum
Topic: Free Spirits meta-nonathlon
Replies: 186
Views: 22519

Re: Free Spirits meta-nonathlon

Thanks for doing this Rodger; very interesting stats and motivating. The real challenge for me will beat the good times I've set this season rather than the poor ones last season I completely agree. Doing this has been fun and it gives an extra dimension to the nonathlon. My season;s goal was to ha...
by sander
Wed May 04, 2016 12:29 pm
Forum: Free Spirits forum
Topic: Dan Burpee spreadsheet next generation
Replies: 8
Views: 1752

Re: Dan Burpee spreadsheet next generation

As promised here are the screenshots. One disclaimer: I am not a graphics designer and the website layout you see is definitely not the final one. Just put the links on a grid in order to test the functionality. Overview of workouts and recently created graphs: http://i50.photobucket.com/albums/f318...
by sander
Tue May 03, 2016 9:41 pm
Forum: Free Spirits forum
Topic: Dan Burpee spreadsheet next generation
Replies: 8
Views: 1752

Re: Dan Burpee spreadsheet next generation

There should be no browser requirements and I have even tested the prototype directly from the iPhone using Google drive. Will send you email as soon as I am ready.