Emily, I agree that it is easier to maintain pacing at higher DF. On low DF the remaining momentum in the flywheel dilutes changes in effort. At 110 I often yo-yo as I get impatient waiting a couple of strokes at an attempted equal effort to see how fast this is. I think we covered this discussion b...

fkoene wrote:At last a PB on a 'longer' distance again. It took me over a year, but I have 10 seconds of my 5K PB. It's now 18:19.4.

Excellent row =D> , that sub-7 looks there for the taking (shame its always hiding in the corner of the hurt box )

- Iain

My 750 was intended to be the quality section and i rowed that at 1:48.3 split where my PB split is 1.46. So given the short recovery time (too short for me) I got near the target....I can usually muster a 110m sprint finish whatever the distance and did so on all but the second 500m today. Thanks ...

Bill thanks for doing the trail blazing and for a really gutsy finish. I for one find my HR keeps on climbing on 1'r1', so the rest is only partial throughout (hence my suggestion above). How would you rate how you went into the different intervals? Was the 750 an absolute best performance or were y...

Not the PP pyramid which is characterised by very long rests (22.5' for 6 rests as against 4' for 4 rests), a completely different beast. Any thoughts as to how best to pace this? 1' rest might help after the 250, but I can't see this being much quicker than a 2k and certainly slower than the Ben Ne...

Your rating was low relative to many with >50 common.- Iain Really :shock: I couldn't do much more (and still be controlled). One of the benefits of being tall mate. :fsbgrin: I agree that a slower rating is justified for someone who isn't as vertically challenged as me, but please check: http://ww...

Emily, well battled through. I was wondering what a 178 was. I really struggle to hold 19 SPM, do you just try and keep this as the rating shown & compensate any 18s with 20s and vice versa? This just breaks my rhythm, but whole my method (with which I have bored you all far too much above) is t...

20x100/1R for me today.... Not sure of the real benefit of this session... I wonder whether the pace was as fast as you could take. Pete may have been conservative on the pace if it is your first try at one of these. I used to find that by the last few my legs wouldn't last the distance and I had t...

George well done on the Waterfall. Sorry I haven't posted much on here, been exchanging technique thoughts on WP thread. Plagued by the CTC, before today 5 attempts at CTC, only 1 finish after 10" h/d. With time running out determined to get a half decent time in today. Shamed by wife on Saturd...

Emily, well done at completing the L3 in style when not in the mood. I find the thought of a Wolverine interupting thoughts of training to bird watch amusing. I guess that even Uncle M would allow a loss of focus after a session :lol: . My training is erratic at best, plagued by the CTC & C2 I h...

Stan, good hard distance, there seems to have been somethoing left in the tank at the end, so sub 40 probably not that far off.

Peter, atleast you have a restarting pace. Well done to hold it togethe when it started to slip.

- Iain

I forgot it was a 5x and only did 4! Idiot. I could do with a memory like that, it would save much pain and disappointment :lol: . Still a good session. I am not sure whether I hate 750s or 1ks more. Glad Pete has relented to 4' rest. I think he always prescribed 3' when I was on the PPC. Following...

I would welcome any help people are happy to give. I recommend me as a great example of how not to row. A great challenge for any established or budding coaches :lol: . I have now cured this particular problem so all the amusement was to the people on other cardio machines in the gym at the time. Ye...

Thanks for the advice Alan. I appreciate that it is necessary to be very aware of technique on lower power SS sessions and that this is a weakness of the PP approach to WP. However, it is a balancing act for me. At present <=20SPM SS sessions leave my legs really sore the following day and in no con...

Sorry to heatr of your less than optimum session. But well done on improving your FBC. I'm not surprised that on your 5th rumn of the day you had nothing left. I haev h/d in this CTC several times, it is quite a challenge. Pete said that if you thought you could finish a maximal 1k 400m in you are n...

Neil great set of 1500's, looking good. Below I include Pete's programme running into BIRC for last year with 7:20 target for 2k, while capables of around 19:20 for 5k at the time. the previous week was a typical week. As you see, there were no long hard distances, 3-4 weeks before were confidence b...

Thanks for the advice William & Emily. Emily, I thought those exercises were primarily to sort out the finish and recovery for the next stroke. I think that the opposite (no arms or legs with increasing slide,m then body and legs before full stroke) was to sort out the catch (I think I have basi...

Good set there Wolfie, so next time 4x1.2k <1:44?

- Iain

Thanks William, I think I'll try with the insoles from my trainers as padding and see how it goes tomorrow. To recap (apologies for hijacking the thread), I found that when I restarted strapless rowing that I had developed excessive leanback at low rates such that I overbalanced and actually fell he...

Have the US firm stopped giving awards for every mm as opposed to the UKs 1/5mm? [what is the abreviation for a million meters? saying that I have now managed 4 millimeters doesn't seem quite right!]

- Iain

Peter, welcome back. Pete recommends backing off 1S for each week's break. So after that long you are essentially starting afresh. This gives you a marker, a brave session to restart the plan! Most people find that it comes back in a few weeks, so I would add 2-3S onto your targets and see how in=t ...

Great 30' alan, to sustain that pace just outside PB pace takes determination I envy, the essence of the WP I think. Scrappy session this morning. Intended to do 50' L4, running late and not settled, completely messed up the sequence and stopped 6' in. Just settled for some strapless rowing concentr...

Colin, that 5x1500 makes your PBs from 5k - 30' look very soft! Great session. Recovery at 1:35, did you mean 2:35, or are you trying to simulate 3' ractive with an all out minute

alan, 0.8S/500m outside PB is an impressive L3, especially in a hot gym. Well done.

Iain

Hello Strider this is Bill's wife Trish here. His secret training diet last night as eaten at a BBQ was lots of food, 4 Pina Coladas & a glass of whiskey! Didn't the boy do well :roll: . I also increased my SB 30 minute metres by 83 today but only had 3 Pina Coladas. Looks like I should have ha...

billwright wrote:4.6 seconds off my 1000m this morning. Couldn't quite get my target of 3.23 for today but tried hard. A few more Nonathlon points to boot.

Bill

That's a huge chunk and a very fast 1k. =D>

- Iain