Search found 4138 matches

by Liefcat
Fri Mar 20, 2009 8:13 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377174

Re: what training have free spirits been doing today?

Welcome "back", Emily :fssmile: Maybe I´m sensing some of the same post season lack-of-motivation as I´m feeling at the moment. To me it offers some possibilities: more time to cross-training, experiments with alternative workouts and more "time" to feel the body´s reactions. Wha...
by Liefcat
Tue Mar 17, 2009 10:39 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377174

Re: what training have free spirits been doing today?

Hi Jon,

Great that you finished that session!! =D> =D>

But you´re definitely better than the current ctc posting, so it shouldn´t be too difficult for you to make some improvement... :idea: :fswink:

Erik P
by Liefcat
Sun Mar 15, 2009 8:26 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

Shang-Chi wrote: Can't follow your energy and power these days having no almost time for training :oops:
Thanks Mikkel, :fssmile:

Hope you´ll have time to complete the challenges!! :D

Erik P
by Liefcat
Sun Mar 15, 2009 7:27 pm
Forum: Training and Racing
Topic: badocter's training
Replies: 70
Views: 3993

Re: badocter's training

Squats are a killer mate.If you are mad enougth to do them, you are on your own. :shock: They are a mind field in back injuries. :| Thanks William, really, really interesting video for instance regarding the kinetics of the bench press movement and shoulder physiology!! :idea: :idea: Bench press ca...
by Liefcat
Sun Mar 15, 2009 7:07 pm
Forum: Free Spirits forum
Topic: The biggest loser
Replies: 32
Views: 1208

Re: The biggest loser

Hi Stan, Congrats with your fantastic victory :!: :!: =D> =D> Yes, it´s really amazing/fantastic/astonishing/unbelieveable... that you have lost 28 pounds of fat and gained 10 pounds of muscle mass :!: :!: :o ^O^ ^O^ ^O^ Also you seemed to have positive experiences from crosstraining :!: :idea: :!: ...
by Liefcat
Sun Mar 15, 2009 12:40 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

jbh wrote:Incredible set Erik =D> =D>
Thanks a lot, Wolfie, Kirby and Jon!!! :D :D :D

Yes, I can hardly believe it myself :!: :?: :!: :shock:

Erik P
by Liefcat
Sat Mar 14, 2009 7:50 pm
Forum: Training and Racing
Topic: badocter's training
Replies: 70
Views: 3993

Re: badocter's training

Bill i have just watched your video of bench press.I have noticed that it is not a straight up and down motion,and you seem to swing forward first,when you lift up the bar.(even alowing for clearence).Having done a bit of weight training i think that if you splay your elbows a bit wider you might b...
by Liefcat
Sat Mar 14, 2009 7:41 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

Thanks Jason & Stan, :fssmile: :fssmile: By the way... Stan, you seem to be doing very well in your marathon training (well, I really can´t tell - for obvious reasons ! :lol: ), and Jason, you are making a great progress at the PP, as are the other Free Spirits there! =D> =D> Well, when I first ...
by Liefcat
Sat Mar 14, 2009 2:27 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

Hi Free :fssmile: s, Yesterday I did a test with 4 reps, where sr was 39 in the first two and 37 in the last two. 39 seemed to high, and 37 in the high end. So today I wanted to get at least till rep no. 6 with sr at 36 and 37. When I got there I was so far ahead of my "schedule" that I de...
by Liefcat
Sat Mar 14, 2009 1:55 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377174

Re: what training have free spirits been doing today?

jbh wrote: You can then aim to make small improvements, which over time will be quite significant in total.
Hi,

I´ll second that!!

Erik P
by Liefcat
Fri Mar 13, 2009 10:15 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

I assume your 200m race was with the racing start - I have done 30.8 sec but from a standing start - your 200m must be equivalent to about 30.5 on a static machine. Paul G Hi Paul, yes, maybe you are right about the 30,5 - assuming that´s what the "weird" numbers mean: 31.2 (30:48.4 - T47...
by Liefcat
Tue Mar 10, 2009 4:10 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Erik, does your HM success help console you from your 2k "disappointment"? (Stan, I don't quite believe Erik won't go for a FM before too long... :wink: ) 7 1/2 min warm down, even that hurt :oops: Emily, I think I was only disappointed 5 minutes after my 2k, then the winning ceremony cam...
by Liefcat
Mon Mar 09, 2009 9:47 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Stan wrote: Erik, stonking HM!! Are you going to try a full marathon by seasons end?
Hi Stan,
I DON´T THINK SO!! :D :shock: :D

Andy,
Fantastic PB on your 6k :!: =D> How about the 30 minutes :?:

Erik P
by Liefcat
Mon Mar 09, 2009 6:35 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Shang-Chi wrote: AND WHAT!!!
ERIK, WHAT HAVE YOU DONE!!! HM are you going insane :shock: :lol:
Anyway, what a marvelous first-timer. =D> =D> =D> Congratulations to you too.
Yes, Mikkel, I don´t know what came over me! I must be "sick in my head" ["syg i hovedet"]!! :lol:

Erik P
by Liefcat
Mon Mar 09, 2009 6:29 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

You are in a stream of good fortune Erik. ^O^ =D> =D> =D> ^O^ Mikkel, yes, I feel I have been very, very lucky for the past 2 months!! :D Emily, nice attempt! Good idea with the negative splitting! You might get a taste for this kind of speed sessions :!: :?: :!: (Or maybe not :?: :!: ) Michael, ni...
by Liefcat
Mon Mar 09, 2009 2:19 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Hi Free :fssmile: s, It gives me great satisfaction to be posting at this thread again! :D First, Jason, what a marvelous PB on the 5k - you might push it even further down! ^O^ ^O^ Second, Wolfie, thanks! It was "easy" for me to PB today, since I hadn´t done a HM before. I wanted some non...
by Liefcat
Sun Mar 08, 2009 3:00 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Nice performances there Erik =D> =D> . I assume your 200m race was with the racing start - I have done 30.8 sec but from a standing start - your 200m must be equivalent to about 30.5 on a static machine. Paul G Thanks a lot Mikkel, Paul and Stan!!! :fssmile: :fssmile: :fssmile: Mikkel, Yes, we are ...
by Liefcat
Sun Mar 08, 2009 2:43 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

I sound like one of those women who always say "the last five pounds are the hardest to lose." :oops: Yes, Kirby, you have to suffer for beauty!! :lol: Had another go today to get yesterday´s 2k out of my system: 3331m 1:30,0 35 (DF=126) 1. 334m 1:29,8 37 2. 333m 1:30,0 36 3. 332m 1:30,3 ...
by Liefcat
Sun Mar 08, 2009 10:23 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Emily and Jason, thanks a lot :fssmile: :fssmile:

And I who was a bit "disappointed" about Pete Marston´s 6:21,9 at CRASH-Bs :!: :?: :!: So here was an opportunity for me to feel how it feels, when you just can´t hold the splits from early on in the race! :shock:

Erik P
by Liefcat
Sat Mar 07, 2009 7:02 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

andy walls wrote:
Today, 5000m 18:47.8, previous best 19:01.4 :D

2 pb's in my first week with FS, must be your early encouragment...............thanks all!!!!! :fsbgrin:
Fantastic PB, Andy! =D> Looks like your 6k and 30 minutes PBs could need a revision, whenever!! :idea: :idea:

Erik P
by Liefcat
Sat Mar 07, 2009 6:12 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475285

Re: Anyone had any PBs recently?

Hi Free :fssmile: s, Yes, I´m posting at this thread! I had hoped it should be concerning my 2k, but already during the wu I felt I had trouble breathing in the hall. Last year I had no problems the same place. During the race I had trouble keeping the pressure, and also trouble breathing. I felt fr...
by Liefcat
Mon Mar 02, 2009 1:47 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

Re: March CTC - 10 * 1 min with 1 min rest

Always hated intervals, but I like the distance/time. The resting time seems sensible. Looking at Eriks attempt =D> Well done, and to Stan too, I will try to go for 1:33 at the end of the month when my shape is back up. Right now I will be resting. Thanks, Mikkel! :fssmile: Yes, I think the 1:1 rat...
by Liefcat
Sun Mar 01, 2009 5:29 pm
Forum: Free Spirits forum
Topic: Concept 2 Challenge series
Replies: 1448
Views: 46716

Re: Concept 2 Challenge series

Hi Free :fssmile: s, Stan, congrats with your new PB - it´s always hard to row 2½k, so even though you feel you could do better, I think you can be proud of your result :!: =D> Andrew, yeah, I´m sure you can do better (as for Mikkel), but this challenge is a tough one so you need to be mentally and ...
by Liefcat
Sun Mar 01, 2009 5:20 pm
Forum: Free Spirits forum
Topic: March CTC - 10 * 1 min with 1 min rest
Replies: 123
Views: 3798

March CTC - 10 * 1 min with 1 min rest

Hi Free :fssmile: s, I was quite clueless about the pacing for this challenge. Normally I will negative split it from 1:34 to 1:35, but I guess this would be too expensive, so I figured I had to start out closer to the end split. On the C2 forum I guess I read something about 1k +- 1-2 seconds. But ...
by Liefcat
Sat Feb 28, 2009 5:11 pm
Forum: Free Spirits forum
Topic: Concept 2 Challenge series
Replies: 1448
Views: 46716

Re: Concept 2 Challenge series

Managed to do 8:28.3 which is pretty slow (1:41.7) First I started out too bold pace 1:38 and had to handle down after 1100 meters (could just feel it wouldn't work) and waited 30 minutes (laying on ice) and set a new humble pace of 1:42-43. This I am not satisfied with. :oops: I should be able to ...