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by Iain
Sat Mar 16, 2024 2:22 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3102
Views: 182861

Re: Anyone had any SEASON's bests recently?

I only have a PM3, but more stats than I can use are generated by the spreadsheet I keep the data in! Well done on the massive SB, should give you a better idea at how to pace it next time as headng off substantially below target didn't end well! Amazed at how low your HR stayed for that first 1k, d...
by Iain
Thu Mar 14, 2024 12:16 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

That looks like a real fight Ian, congrats on matching or beating all distances from last time. I note that HR was higher than last time. Session looked 95% on first inspection, partially because I am slower and so 2' is closer to 500m for me than you and I missed the kicker that this should be at 2...
by Iain
Wed Mar 13, 2024 9:57 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458706

Re: The Pete Plan etc

Sensible approach Felton, I am trying to prepare myself for a serious CTC attempt. Today 5 x 750 r3:30 (I use this as an alternative to the speed pyramid as Pete reckoned it was another 2k paced set). Had 2:06 in mind as initial target. HR stayed unusually low on warm up. Time Distnc Rate Pace HRMax...
by Iain
Tue Mar 12, 2024 6:48 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474808

Re: Anyone had any PBs recently?

What rating did you manage on the 1k? Most people don’t use that high a DF even for a 500, not surprised upper body struggled. Although occasionally the stars align, for an all out PB wanting to H/D is the rule. Pete used to say that if you don’t doubt that you will finish at 40% then you should hav...
by Iain
Mon Mar 11, 2024 10:10 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458706

Re: The Pete Plan etc

HI Felton, nice to see a session on this deserted thread. I'm on a similar program of occasional PP sessions in a mixed training program. After failing on a waterfall on Saturday, ambitiously tried again this morning despite 5th day of rowing on trot when haven't done over 3 for months. Trouble is I...
by Iain
Mon Mar 11, 2024 9:50 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474808

Re: Anyone had any PBs recently?

Rob, well done on the 2k. Fly & Die is always a painful option. Sub-7 is such a tempting target, but would require 13.4% more power so not just yet. Definitely more there if you pace it correctly as Jon says. Re DF, better to play around with it in training as you don't need another point for th...
by Iain
Sun Mar 10, 2024 12:34 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285686

Re: Lifetime Millionaires Club

Many thanks, but another million seems far from an easy prospect at the moment! I would like to make 25mm before I am 60 'though.
by Iain
Sun Mar 10, 2024 12:05 pm
Forum: Free Spirits forum
Topic: New ctc site
Replies: 46
Views: 1533

Re: New ctc site

That's exactly my point. The number of fairly slow Diamond boats "distort" the bottom. I would expect that it is only the lowest boat that would usually be affected, although mathematically you could get qwerks higher up. The new scoring system may well again lower the relative points for ...
by Iain
Sun Mar 10, 2024 11:59 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Sorry Jon, misinterpreted your comment. Some days continuing as best you can is definitely the right approach, but on others (like my session yesterday) it is less clear as switching the session may give a better impact, but there is the downside of making facing the abandoned session harder. Just a...
by Iain
Sat Mar 09, 2024 4:57 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 285686

Re: Lifetime Millionaires Club

Please may I have my 21st star. Just managed 2 in a season, this took 10 months when the previous took 28. Will be very hard pressed to do that next year!
by Iain
Sat Mar 09, 2024 4:52 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 705
Views: 115174

Re: Free Spirits CTC Participation and Leaderboard

Lesley, still a great time and 4th in the world in your last year in the category is immense.

I would say that WRICH counts for CTC. Back in the day they always chose 2k for the month of BIRC for that very reason, but happy for anyone with different views to pitch in.
by Iain
Sat Mar 09, 2024 4:47 pm
Forum: Free Spirits forum
Topic: New ctc site
Replies: 46
Views: 1533

Re: New ctc site

Thanks for all the hard work Jon. Not sure about the new points system, it may well favour boats NOT being floated! Ie if we had the 4th slowest boat, it would only score 5, probably less than 50% of next lowest boat. How would people prefer the points plus a number? Is this easy to code? The altern...
by Iain
Sat Mar 09, 2024 4:32 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Claudius good to see you back. I have never managed to row respectably with high rating, but I don't have the power to ease off from. Certainly looks like some good sessions there. Jon, well done in completing the final 2 intervals after a H/D. You have more staying power than me. I blew out a water...
by Iain
Fri Mar 08, 2024 9:40 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Thanks Ian, just a slow row, but kept rating "up" to 17 SPM (I know that is not an issue for most, but I struggle to have a relaxed recovery above 16SPM). Time: Dist'nc Rat Split MaxHR % MinHR % 15:00.0 3,053 17 02:27.4 149 81.0% 93 50.5% 15:00.0 3,054 17 02:27.3 154 83.7% 146 79.3% 15:00....
by Iain
Thu Mar 07, 2024 3:49 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Ian, are you sure that isn't a typo? If the 2k PB is at 32SPM, that would be nearly a 50% increase in work per stroke. Also a 1S/4min increase would be 2k + 19 for penultimate (which you beat even with the pace drop off!)and maybe +17 for final 2 min. 2k + 17 would be about 13% increased work per st...
by Iain
Thu Mar 07, 2024 9:47 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Ian, much better min R20s. I never got on with Eddie's plans as my HR does not behave, so I either have to ignore the HR guidelines or compromise training (at present 80% HRMax is below 2:30), will see how it responds over the next month. I focused on trying to develop some power, started small at D...
by Iain
Wed Mar 06, 2024 4:46 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Sorry to hear of Jayne's illness. Fingers crossed for a complete recovery.
by Iain
Tue Mar 05, 2024 1:45 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Well controlled row, well done by broadly maintaining the pace after reductions even in the second block. Did you try and maintain an HR Cap? I know that my HR would be way high on what would be at best an all out sessions (and probably ignominious failure) if I tried to maintain those stroke rates....
by Iain
Tue Mar 05, 2024 8:13 am
Forum: Free Spirits forum
Topic: March CTC: 2K
Replies: 31
Views: 1017

Re: March CTC: 2K

First serious 2K for this month. Strategy was to stay below 1:50 and - if possible - get faster in the end. out.png Sub7 might not be impossible until the end of the month. 10S is huge! That said, to go faster in the 4th 400 is really impressive especially as you didn't need to raise the rating to ...
by Iain
Mon Mar 04, 2024 2:05 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Ian, I have so low fitness at the moment that HR climbs fast if I maintain 17SPM! Hope to be able to do LSD's at 17SPM in 6 months or so, but keeping DF low (110) and trying to maintain a decent post while not using the excessive lean-back I am prone to when tired. Both your sessions look good to me...
by Iain
Fri Mar 01, 2024 1:37 pm
Forum: Free Spirits forum
Topic: The Last Marathon - a story to tell
Replies: 9
Views: 770

Re: The Last Marathon - a story to tell

^O^ =D> ^O^ Wow. Must be gutted to fall seconds short of your PB. Insane ratings and bursts (presumably the "hills"). Huge improvement in a year. I am contemplating an ultra of some sort in a year's time, nice to see what is possible although I have far more room for improvement as current...
by Iain
Fri Mar 01, 2024 1:37 pm
Forum: Free Spirits forum
Topic: The Last Marathon - a story to tell
Replies: 9
Views: 770

Re: The Last Marathon - a story to tell

^O^ =D> ^O^ Wow. Must be gutted to fall seconds short of your PB. Insane ratings and bursts (presumably the "hills"). Huge improvement in a year. I am contemplating an ultra of some sort in a year's time, nice to see what is possible although I have far more room for improvement as current...
by Iain
Fri Mar 01, 2024 9:31 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376629

Re: what training have free spirits been doing today?

Great training again Ian, similar HR at faster pace for the 4' and managed to beat all distances bar matching the last on the 2' (which looks a horrible session!). Just an LSD for me. Tim Distnc Rate Split MaxHR % MinHR % 15:00 3,031 15 02:28.5 157 85.3% 098 53.3% 15:00 3,033 16 02:28.4 162 88.0% 15...
by Iain
Fri Mar 01, 2024 9:23 am
Forum: Free Spirits forum
Topic: February CTC: Sprint Sandwich
Replies: 38
Views: 1435

Re: February CTC: Sprint Sandwich

Well done all and thanks for the support Plummy & Rob. Well today no Doms, so maybe should have gone harder yesterday. Celebrated with a slower row, but definitely grey so allowed myself a modest faster section towards the end. Details on the "What Training" thread. Rob, interesting ap...
by Iain
Thu Feb 29, 2024 9:33 am
Forum: Free Spirits forum
Topic: February CTC: Sprint Sandwich
Replies: 38
Views: 1435

Re: February CTC: Sprint Sandwich

Third time lucky today after 2nd failure on Monday 288m into the 1500. Didn't feel quite right this morning, 30S "bursts" at 2:04 felt hard, didn't bode well, but last chance! HR much lower than first attempt even when quicker. Quite nauseous several times despite not really pushing at any...