Search found 350 matches

by danfennell
Mon Sep 28, 2015 9:00 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475247

Re: Anyone had any PBs recently?

Reached a huge milestone (for me) on what I'm pretty sure was my 2 year rowing anniversary. 16k in 60 minutes :D My last 60 min PB/TT was done in April and I registered 15915m. Since then I have been training pretty hard and along the way went through a distance progression at my target pace (1:52.5...
by danfennell
Sat Sep 26, 2015 2:39 pm
Forum: Free Spirits forum
Topic: 26 September: 7684m JVB memorial CTC row
Replies: 16
Views: 2371

Re: 26 September: 7684m JVB memorial CTC row

I was planning on doing this but it's finally cooled off and the desire to give a 60 min TT struck at the last moment. Ended up being a good decision as it was a PB and first 16k+ hour. If no one has an objection and it's within the "guidelines" I'll use my avg split for this. 60min_16045_...
by danfennell
Thu Sep 24, 2015 5:48 pm
Forum: Free Spirits forum
Topic: September CTC - Gee Speed
Replies: 27
Views: 2528

Re: September CTC - Gee Speed

2nd attempt. Probably a tad too conservative on 1852 but memory of (and strong desire not to repeat) disastrous 1st attempt still lingered.
September_2015_CTC_FS.jpg
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by danfennell
Sat Sep 19, 2015 1:58 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475247

Re: Anyone had any PBs recently?

Nice to see this thread come alive. Congratulations Felton & Rob? =D> I've been training (virtually) with Sam Blythe via his Fitness Matters Facebook group. He is the one hosting the 5k in Devon tomorrow. Seeing it's a bit of a trip (3000+ miles) for me the best I could do was try one on my own....
by danfennell
Thu Sep 17, 2015 12:13 am
Forum: Free Spirits forum
Topic: September CTC - Gee Speed
Replies: 27
Views: 2528

Re: September CTC - Gee Speed

Nice work Felton! =D> Strider...your are not alone...I share in your pain! :lol: I gave it a try on Saturday and had a one of the most horrific experiences in recent memory. Based on all indicators and some closely matched training partners I was targeting right around 1:40 for the 1852 and a bit qu...
by danfennell
Thu Sep 17, 2015 12:00 am
Forum: Training and Racing
Topic: Devon Indoor Rowing Comp. 5k and 500m.
Replies: 30
Views: 4409

Re: Devon Indoor Rowing Comp. 5k and 500m.

Best of luck to everybody. I'll be there in spirit and doing a 5k as well...not so sure about a 500. May save that for another day.
by danfennell
Tue Sep 15, 2015 8:21 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Paul, As you know I've been training with Sam Blythe via his FB group and he comes up with some very interesting WOD's that often incorporate a bit of everything. Not sure what you'd call this but it's a great way to break up the monotony of a 40 min predominantly 18spm row. This happened to be toda...
by danfennell
Tue Sep 15, 2015 3:29 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Paul my experience has been just practice. When I first started my default rate was about 24 and it took me a while to get used to the lower stuff. 18 now feels pretty comfortable. One piece of technology that helps is Ergdata which runs on Apple or Android mobile devices. It has a stroke counter on...
by danfennell
Mon Sep 14, 2015 9:27 pm
Forum: Training and Racing
Topic: 55 spm as a biginner good?
Replies: 4
Views: 1430

Re: 55 spm as a biginner good?

Strokes per minute (SPM) is somewhat analogous to the concept of gears in a transmission or on a bike. Different paces, distances and training goals will dictate the appropriate rate. I use everything from 18spm on power/endurance building rows to 49spm on an all out minute. Learning and working on ...
by danfennell
Wed Aug 26, 2015 2:41 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377130

Re: what training have free spirits been doing today?

Still training just not spending much time at the computer. Last 4 days worth: Saturday: HM 5k - 1:59.5 @22 5k - 2:01.7 @18 5k - 1:58.7 @24 5k - 2:01.4 @18 1097 - 1:47.5 @29 21097 - 1:24:10.8 Sunday: CTC - 7575m - 1:46.9 Monday: 3 x 4k - 3:00 rest 4k - 1:58.9 @ 18spm 4k - 1:56.8 @ 20spm 4k - 1:54.2 ...
by danfennell
Sun Aug 23, 2015 4:32 pm
Forum: Free Spirits forum
Topic: August CTC - Free Spirits to choose challenge
Replies: 100
Views: 8448

Re: August CTC - Free Spirits to choose challenge

Took another shot at this today. Last time (7494/1:48.1) I was well rested, it was a planned workout and it turned into a rather painful positive split affair. Yesterday I rowed an HM so this was a spur of the moment decision...??? This, on the other hand, was a painful negative split affair. :lol: ...
by danfennell
Thu Aug 06, 2015 8:14 pm
Forum: Free Spirits forum
Topic: August CTC - Free Spirits to choose challenge
Replies: 100
Views: 8448

Re: August CTC - Free Spirits to choose challenge

Had my 1st go at this. Based on some similar workouts I was hoping for 1:47, 1:47 and a bit faster last but this was all I had today. Will definitely have another go (or 2) later in the month. 9:00 - 1:47.4 - 2512 - 29spm 9:00 - 1:48.0 - 2499 - 29spm 9:00 - 1:48.7 - 2483 - 29spm 27:00 - 1:48.0 - 749...
by danfennell
Wed Aug 05, 2015 11:53 pm
Forum: Training and Racing
Topic: over training or what's the issue?
Replies: 43
Views: 7889

Re: what training have free spirits been doing today?

Paul I rarely give advice as I kind of believe in the saying - Wise men don't need it and fools won't heed it. :lol: Rather I'll share what changes I've made and how I think they've benefited me (and only me). These are just my personal training observations. 1. Less concerned with the meterboard. R...
by danfennell
Mon Aug 03, 2015 1:19 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377130

Re: what training have free spirits been doing today?

Sassy Sunday session: 250m x 8 (rest 1m) Rest 3m 250m x 8 (rest 1m) Went out just a bit too quick which (even after the 3 minute rest) made for an "interesting" :twisted: 2nd half. Hard/fast 250's seem rather manageable right up until the point they aren't. :lol: First 8 averaged about 1:3...
by danfennell
Fri Jul 31, 2015 2:14 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377130

Re: what training have free spirits been doing today?

Not following the Pete Plan very strictly anymore so I figure this is a more appropriate spot to post. It's been pretty hot and humid all week so intervals with a chance to drink and dry off frequently seemed to be the best choice. 4 x 1500 - 3:30 rest 1500 - 1:44.8 - 30spm 1500 - 1:44.7 - 30spm 150...
by danfennell
Wed Jul 22, 2015 12:20 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

Great progress Stan. Thanks for keeping the thread alive. Haven't done any of the regular PP sessions but have done a couple he uses for 5k and 60 minute programs. 8 x 750 - 1 minute rest 750 - 1:44.7 - 30 750 - 1:44.6 - 30 750 - 1:44.6 - 29 750 - 1:44.6 - 30 750 - 1:44.6 - 30 750 - 1:44.4 - 30 750 ...
by danfennell
Thu Jul 09, 2015 7:36 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

Waterfall. My average from last session was 1:47.7 (1:48.5, 1:48.5, 1:45.7). I felt strong on the 3k & 2.5k and went a bit quicker. Not quite as much left in the tank for the 2k this time. :lol:
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by danfennell
Thu Jul 09, 2015 1:04 am
Forum: Free Spirits forum
Topic: New ranking distances
Replies: 10
Views: 1388

Re: New ranking distances

After a few attempts I'm convinced the 100m is just a good way to injure yourself. Fortunately I escaped with just a slight temporary twinge in my back. 3 tries resulted in a 15.8 and (2) 15.7's. I will not be doing this again - ever. Not worth the risk.
by danfennell
Wed Jul 08, 2015 7:52 pm
Forum: Free Spirits forum
Topic: July CTC - The scorpion
Replies: 22
Views: 2001

Re: July CTC - The scorpion

Kudos to all who have tackled this! =D> That 2k seems REALLY long after the 100! Had a short (30 minute) window to row in this afternoon so it was a spur of the moment decision to do this. Sometimes that's the best way with these as you don't get a chance to think about it too much. :twisted: Defini...
by danfennell
Mon Jul 06, 2015 7:42 pm
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 286274

Re: Lifetime Millionaires Club

:D :) 8) :mrgreen:
lifetime_5_million.jpg
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by danfennell
Mon Jul 06, 2015 2:33 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

Be kind and fair to yourself on the first few meters of the comeback trail Colin. I know that when I've shifted the focus of my training even slightly the return to the speed intervals can be a rude awakening. Backing off the pace so you can complete the 8 with a strong finish is a confidence booste...
by danfennell
Thu Jul 02, 2015 8:06 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

The 4 x 1000 has been my nemesis for so long that this feels as good as a PB. Didn't start very well as my breathing was so out of whack on the 1st rep, almost to the point of hyperventilating, that my legs began to lock up. I figured if I could pull 1:40 under those conditions all I needed to do wa...
by danfennell
Mon Jun 29, 2015 1:57 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

12x500. Whew, that's a lot of intervals. Is that a Pete's 5K Plan session? Greg if you though 12 was a lot...how about 30 x 500 with 1:00 rest? :twisted: 2 other guys in my Facebook training group gave this a try so what better way to spend part of a rainy Sunday afternoon. I did 15 x 500 at 1:44.4...
by danfennell
Fri Jun 26, 2015 9:29 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459211

Re: The Pete Plan

I worked through the progression recently Felton and found the 6 x 1k to be a very accurate 5k predictor. Today was a distance interval session. For some reason (probably the memories of horrific experiences) the standard PP workouts often get in my head and play games with me before I've even start...
by danfennell
Wed Jun 24, 2015 11:54 pm
Forum: Training and Racing
Topic: Noobie
Replies: 16
Views: 2296

Re: Noobie

Welcome Darren. I purchased my C2 in September 2013. Close to 5 million meters later I'm still learning and improving and the FS forum has a lot to do with it. There's lots of great ideas and advice to be had here. My path started with the aforementioned Pete Plan - Beginner version. The thing I lik...