Forgot to say Steve Golf & OTW amazing summer combo!! Stay out of the 19th though 🤣🤣 Most of the programs I write for group sessions involve time rather than reps. I find that this adapts better to different abilities. If your writing for a specific athlete then reps/weights/rest can be set for ...

Paul Mega effort & big respect for not giving up ^O^ =D> well done on the ctc 👍 mine was a rushed event on Wednesday evening before going to meet a group of people for the first time in 18 months. I found the middle 3218 the hardest bit 🤢. Good luck with choice of equipment for your next attempt...

Iain don't beat yourself up about missing sessions or not starting any KB work. Life gets in the way, hopefully you'll have time soon [emoji106] Paul how did you get on with your walk ?? Lesley my rowing guru is big on aerobic base work too. Same on the 12 weeks to find the speed. I only have 2 zone...

Iain & Spider well done on the ctc results it was an ugly one !! Spider so close to a best for you 30R20 [emoji41][emoji106] I changed my session today to a 60min R20 <75% was thinking about a HM at R20 but my legs were still sore from a 50km Bike-erg yesterday (on the other thread) really happy...

Sorry for that late reply Paul. Sounds like you have a classic case of "DOMS" delayed onset muscle soreness. Hydrate with electrolytes if you have some. Massage the areas gently but firmly. Get up & walkabout as much as possible. Sorry to say this but........"hair of the dog"...

Surely for 40 million you should get cake n candles !! Well done Paul

GO Paul !! 71km 😎 I'm doing the odd ride on the road but only 20km. 106km ride around the island sound wonderful. Especially if you had enough cake n coffee stops 🙂😂 I hope the weather is kind for you tomorrow. Looks good at the moment 👍 Lesley "what polar did I buy" I could write a bloody...

Another target reached today [emoji846]
50km on the Bike-erg at <2:00 <75%MHR

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Sorry to hear about the hip flare up Lesley [emoji107] but 4 weeks is a good amount of time for it to settle down. The B'd 750s [emoji23][emoji23] I know them well now !! Iain have you tried anything yet ?? I started using a Polar smart watch for June. Boy o Boy it keeps you honest. Especially the w...

Spider not surprised the legs are feeling heavy. I had a stick to the plan moment yesterday. But I did have a 2 minute discussion with the demons on my shoulder [emoji23] Plan was 45mins R20 goal was 2:00 <75% July goal is <2:00 for 60min R20 <75% https://uploads.tapatalk-cdn.com/20210627/d26020542b...

Thanks Kevin, although due to my ignorance few of the words mean anything, I will have to do some research! Any preferences for items that are good for Lat pulls? D/B row but using your kettlebell as heavy as you can manage while maintaining full range of movement. Think "long" as you wou...

I have to admit I have never looked at a Pete plan but what is Fletchers ??

Asking for a ignorant 57 year old friend

Forgot to say I'm doing at least 2 compound lift sessions each week at the moment too [emoji106]

Iain you can do all of these using a kettlebell. Dont worry about the weight 10kg is more than enough.

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Paul 60spm [emoji15][emoji23][emoji23] I love a challenge [emoji33] I dare not put these in the PP thread. These are just a snap shot of my 3 weekly core type sessions. I warm up before & stretch after each one. I use a tabata timer to keep me honest. All done in around 45 minutes. If it doesn't...

Lesley you deserve huge praise

To pick yourself up after surgery & get back to achieve a day like that

Walking cycling plus bodyweight exercises [emoji41][emoji41] great combination Paul. That seasons best sounds well deserved [emoji41][emoji41] its always great when you feel you have another gear. How are your plans for walking around the island going ?? I've managed to hit some of my short term goa...

Paul Victory wrote: ↑Tue Jun 22, 2021 11:31 am Thanks folks. I forgot to mention one other suggestion by my acupuncturist - Tai Chi. Has anyone tried this?

slow movement, breathing, balance. Working that core too. What's not to like

Just seen this and thought of you Paul.

Agree with you Jon & Steve.

Slowly & regular [emoji106]

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Reading this Paul. It screams muscular to me. I have suffered with a couple of back injuries in the past. All from doing movements/other sports that were not part of my training. Much to the annoyance of my coaches at the time. The fact that pilates have helped just confirms this even more. A strong...

You can do an awful lot with a pair of kettlebells.
I do 3 sessions a week using not much more equipment. Would you like me to post a list ??
I'm lucky to also have other equipment available for other sessions.

Spider great 30'

Iain what equipment do you have at home ?? Or do you attend a gym ??

You'll get that 10 spi soon if you dont go climbing [emoji846][emoji846] Had a good feeling about today. Yesterday I did a 60 minute bike-erg of over 32k at <75% So pleased to tick that little mid term goal [emoji41] JonT your technique isn't that bad fella. If your in Bath, have you thought of aski...

Thanks for carrying on Jill

Yes that's me on a bike it was a bet with the photographer left knee on the floor with my boot higher than my head
Thing you do for a cerveza eh

Having experienced yet another Ergzone crash and loss of session, I wondered what kit people are using and how stable they're finding the software lately? I've had a few crashes workouts while using Ergzone recently 🙈 on both rower & bike-erg 👍 Bluetooth drops out and sometimes returns 😳 but so...

Well done Spider. It's so easy to HD on a 60 minute stint.

JT I've spent a few too many weeks away from the fast stuff. I feel your pain. I'm dreading any type of TT at the moment