Search found 3495 matches

by Shang-Chi
Sat Apr 12, 2008 1:02 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

1,004M 5:11.8 (2:35.3) 4/12/2008 43H standard IND_V Warm up :) 1,658M 5:36.4 (1:41.4) 4/12/2008 43H standard IND_V :| PB tryout! Tried out for 2500, but had to stop because some man was waving his hand in front of me. He said I'd moan and it was terrible to listen to. I told him that it is not every...
by Shang-Chi
Fri Apr 11, 2008 9:31 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474651

Re: Anyone had any PBs recently?

Great stuff Scott :shock: I knew it!. :D You are welcome! And you have to lie down after that, otherwise you didn't give all. You are growing now :wink: . Very good prediction I did there, :D Soon all your times will change. I'm so happy for you progress. =D> =D> You too strider. =D> =D> Just the th...
by Shang-Chi
Fri Apr 11, 2008 11:34 am
Forum: Free Spirits forum
Topic: Weekly Weigh In
Replies: 802
Views: 38767

Re: Weekly Weigh In

:shock: :shock: :roll: #-o
89,9 that is under 90 jeesus! I'm lightweight now! :lol:

I'm not sure if it is a good or a bad thing to loose weight in rowing. The weight is also helping under a session, or what?
by Shang-Chi
Thu Apr 10, 2008 8:38 pm
Forum: Free Spirits forum
Topic: April CTC - 2500 m
Replies: 119
Views: 4578

Re: April CTC - 2500 m

Tried out the 2500 today, but knew that may be I probably would fail. :roll: Set PM3 on pace 1:42, drag on 7-8 (170) Did pace 1:38-39 for 1300 meters but then it went down to 41-42 for 300 meters and finally to 1:44-45 250 meters so I stopped. Pace altogether 1:40.8, but it did just show that I shou...
by Shang-Chi
Thu Apr 10, 2008 8:22 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474651

Re: Anyone had any PBs recently?

Nice work Kingy =D>
by Shang-Chi
Thu Apr 10, 2008 3:46 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

Nice pace there Plummy! =D> 1,002 M 5:20.8 ( 2:40.1 ) 4/10/2008 43H standard IND_V Warm up 1,764 M 5:55.6 ( 1:40.8 ) 4/10/2008 43H standard IND_V did pace 1:38-39 for 1300M then 1:40-42 for 300M then it fell to 1:43-45 for 164M but I could feel the 6K drag 210 in my arms from yesterday. so I stopped...
by Shang-Chi
Wed Apr 09, 2008 6:18 pm
Forum: Free Spirits forum
Topic: Weekly Weigh In
Replies: 802
Views: 38767

Re: Weekly Weigh In

90,1 = lost 0,8 kg :-k
Had to eat a pizza but with vegetables 8) :D Mmmmmhh
by Shang-Chi
Wed Apr 09, 2008 3:36 pm
Forum: Free Spirits forum
Topic: ELM working?
Replies: 32
Views: 1586

Re: ELM working?

And the season end the 8th. of April. I would like to have my recent 2K PB on. :cry:
by Shang-Chi
Wed Apr 09, 2008 3:21 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474651

Re: Anyone had any PBs recently?

Nice Fred =D>
I can't sit down that long. My butt and legs gets numb? :roll:

Well done Kester! what a difference? :shock:

But I think it will pass in time.
Anyway: Did 6K in pace 1:49.5 (21:55.8 ) which was a new PB since 26. Of August 2006. (2 minutes behind) :D
by Shang-Chi
Wed Apr 09, 2008 3:14 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

6,009M 21:55.8 (1:49.5) 4/9/2008 43H standard IND_V The machine was repaired but I didn't know! I set the wheel as high as it goes (10) (normally dragfactor 145, but it was really 210) (new PB) 4,005M 15:01.8 (1:52.6) 4/9/2008 43H standard IND_V got tired in my arms after that drag 210 so I took not...
by Shang-Chi
Mon Apr 07, 2008 7:28 pm
Forum: Free Spirits forum
Topic: The fall short of expectations workout thread
Replies: 829
Views: 49785

Re: The totally failed workout thread

Totally failure today. Set out for 2500M, at the end of the first 1000, I felt bad, I couldn't breath right and I get sore in my throat. Felt weakness and not, so I stopped.
Did 10,137 M so not too bad!
by Shang-Chi
Mon Apr 07, 2008 7:20 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

To days workout: 2,000M 10:00.2 (2:30.1) 4/7/2008 43H standard IND_V, Warm up 1,067M 3:34.6 (1:40.6) 4/7/2008 43H standard IND_V, Sprint test doesn't feel good so I stopped. :-s 824M 2:49.9 (1:43.1) 4/7/2008 43H standard IND_V Small break down, I think I was up a little late monday morning! Could be...
by Shang-Chi
Mon Apr 07, 2008 3:11 pm
Forum: Free Spirits forum
Topic: Banger's World Record
Replies: 25
Views: 1605

Re: Banger's World Record

Very nice work Roger :D =D>
Well done! :fsbgrin:
by Shang-Chi
Sun Apr 06, 2008 7:40 pm
Forum: Free Spirits forum
Topic: Weekly Weigh In
Replies: 802
Views: 38767

Re: Weekly Weigh In

Pre 23k today: minus 700g by just eating less - in 5 days! :oops: :| Since my gut is in the way for rowing, I will sell my C2s and switch to the machine below - it's going to be soooo much more comfy! :lol: http://boris.fastmail.fm/sr416_pip.jpg Hi Boris How did you put the picture in :?: I have tr...
by Shang-Chi
Sun Apr 06, 2008 7:10 pm
Forum: Free Spirits forum
Topic: April CTC - 2500 m
Replies: 119
Views: 4578

Re: April CTC - 2500 m

Well this was my first row in over 2 weeks and after a 2k w/u I was feeling ok, almost missing the feelings in the legs, back and arms. I aimed for a 1:40 split which I held for 1250 and then realised I had misjudged my target - rowed the next 250m at 1:47 to recover the heart rate (184 :shock: ) a...
by Shang-Chi
Sun Apr 06, 2008 12:44 pm
Forum: Free Spirits forum
Topic: April CTC - 2500 m
Replies: 119
Views: 4578

Re: April CTC - 2500 m

NICE ROW today Spiky :shock:
congratulations :D
by Shang-Chi
Sun Apr 06, 2008 12:03 pm
Forum: Free Spirits forum
Topic: Sad News in the JR House
Replies: 22
Views: 1251

Re: Sad News in the JR House

Please accept my late condolences. Sorry to hear from you loss.
sincerely
Mikkel
by Shang-Chi
Sun Apr 06, 2008 11:56 am
Forum: Free Spirits forum
Topic: April CTC - 2500 m
Replies: 119
Views: 4578

Re: April CTC - 2500 m

But: I looked at Graham Bentons 1 hour time. He rows pace 1:38.787=1:38.8 for the hole hour? ](*,) I can do that for 5-6 min ??? :roll: On a good day I can maybe row 60 min in pace 1:55. if I'm fresh and ready and have eaten right and all. :lol: He also appears to have set the WR for the 30+HWT in ...
by Shang-Chi
Sun Apr 06, 2008 11:52 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re:

Impressive sessions Paul, Mikkel, Grobi, and Iain =D> Lifting session this evening. All dumbell work ( # = pound, not kg !) 5x10 Squats 45#/hand -- tough 5x10 Shoulder Press 25#/hand -- tough (added 5#/hand this time) 5x10 Bench Flys 20#/hand -- tough 5x10 Tricep Extensions 15#/hand -- tough 5x10 D...
by Shang-Chi
Sun Apr 06, 2008 11:34 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

. It must be Gods way of saying, "get moving, you are born to work hard, not sit and look TV all day". :lol: an interesting thought BUT not all of us larger people DO actually spend our time as couch potatoes in front of the TV I rush abt all day and row miles and only watch a little TV I...
by Shang-Chi
Sat Apr 05, 2008 11:05 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

Hi everybody, A very small improvement, but improvemnt is still improvemnt, isn't it? What I learned from this session is that you shouldn't go for two PB's in one session. Concentrate on one and go for that one! Yes Grobi, better is better no matter what. :idea: Congratulation. =D> I agree on you ...
by Shang-Chi
Sat Apr 05, 2008 10:56 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

Impressive weight loss there Badocter and it's the real thing, slowly over time. It won't come back fast, like when you use one of those weight-loss-programs with pills or powder. People who use that allways gain more weight later, than when they started out with. It must be Gods way of saying, &quo...
by Shang-Chi
Sat Apr 05, 2008 7:29 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376406

Re: what training have free spirits been doing today?

iain pope wrote:good rowing ther shang-chi (?), especially the first 6k there.

did 12k.

2k -7.34.4 (1.53.6)
5k - 20:23.5 (2:02.3)
5k- 20:32.4 (2:03.2)

20 mins on the x-triner and 10 mins cool down on the bike.

happy with that.
Thanks iain
remember NARC! Row as much you can :D
by Shang-Chi
Sat Apr 05, 2008 3:17 pm
Forum: Free Spirits forum
Topic: Weekly Weigh In
Replies: 802
Views: 38767

Re: Weekly Weigh In

now 90.8 kg :D
but I should not loose too much. I need the pounds for rowing :lol:

It really looks good :wink:
by Shang-Chi
Sat Apr 05, 2008 3:13 pm
Forum: Free Spirits forum
Topic: April CTC - 2500 m
Replies: 119
Views: 4578

Re: April CTC - 2500 m

Your right.
To be positive is it.
But: I looked at Graham Bentons 1 hour time.
He rows pace 1:38.787=1:38.8 for the hole hour? ](*,)
I can do that for 5-6 min ??? :roll:
On a good day I can maybe row 60 min in pace 1:55. if I'm fresh and ready and have eaten right and all. :lol: