Search found 3495 matches

by Shang-Chi
Mon Jun 30, 2014 9:23 pm
Forum: Free Spirits forum
Topic: Happy Birthday Mark Cawthorne
Replies: 3
Views: 401

Re: Happy Birthday Mark Cawthorne

Happy birthday! :D
by Shang-Chi
Mon Jun 30, 2014 8:08 pm
Forum: Free Spirits forum
Topic: July CTC- 10 x 1' R1' (unrestricted rate)
Replies: 60
Views: 6435

Re: July CTC- 10 x 1' R1' (unrestricted rate)

Can't be more strenuous than 10K r24 which felt pretty damn hard. :~c :~c :~c
by Shang-Chi
Mon Jun 30, 2014 8:04 pm
Forum: Free Spirits forum
Topic: Nonathlon 2015
Replies: 184
Views: 19609

Re: Nonathlon 2015

Point for 10K and 30 min. (r24) 1 paulvic 8604 M 61 H 2 Ergonaut 8573 M 77 L 3 strider77 8224 M 62 H 4 christopherregis.. 8168 M 52 H 5 billwright 8144 M 67 H 6 plummy 7921 M 50 L 7 Erik Pedersen 7503 M 47 H 8 bigwavedave 7368 M 50 H 9 turkish79 7235 M 34 L 10 nervtoeter 7096 M 45 H 11 Rob C 6967 M ...
by Shang-Chi
Mon Jun 30, 2014 7:56 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183358

Re: Anyone had any SEASON's bests recently?

SB on 10K + 30 min. both r24 :D
by Shang-Chi
Mon Jun 30, 2014 7:42 pm
Forum: The Sanctuary
Topic: Name that tune
Replies: 5847
Views: 349253

Re: Name that tune

Girl ( Beatles )
by Shang-Chi
Mon Jun 30, 2014 7:37 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255653

Re: Training towards a 6:20 2k

10K @1:50.7 r24 today :D
by Shang-Chi
Mon Jun 30, 2014 7:36 pm
Forum: Free Spirits forum
Topic: June CTC: 10k with 24 max. rate
Replies: 75
Views: 5538

Re: June CTC: 10k with 24 max. rate

Seems as if I'm back in the old role of login at the last moment! #-o :lol:
Did my best 10K in a year:

36:53.6 r24, DF130 (@1:50.7) pretty happy with that! :-D
by Shang-Chi
Mon Jun 30, 2014 4:39 am
Forum: The Sanctuary
Topic: Name that Film
Replies: 2099
Views: 133041

Re: Name that Film

Here's and easy one:

"Well...we're not just gonna let you walk out of here"!

I just love the conversation before and after this one!
by Shang-Chi
Sun Jun 29, 2014 2:25 pm
Forum: The Sanctuary
Topic: Name that Film
Replies: 2099
Views: 133041

Re: Name that Film

Dead poets society?
by Shang-Chi
Mon Jun 23, 2014 6:07 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377157

Re: what training have free spirits been doing today?

2 x 5K today

@1:49.6/18:16.1, r23, DF130

5min. rest

@1:54.4/19:04.1, r30, DF115, neg. splits starting at 2:08, 2:02, 1:58, 1:56, 1,54, 1:53, 1:52, 1:50, 1:49 ending with 1:48.

:D
by Shang-Chi
Sun Jun 22, 2014 9:06 pm
Forum: Free Spirits forum
Topic: Nonathlon 2015
Replies: 184
Views: 19609

Re: Nonathlon 2015

1 paulvic 8599 M 61 H 2 billwright 8144 M 67 H 3 christopherregis.. 7990 M 52 H 4 plummy 7918 M 50 L 5 bigwavedave 7351 M 50 H 6 strider77 7280 M 62 H 7 turkish79 7235 M 34 L 8 nervtoeter 7075 M 45 H 9 Rob C 6917 M 49 H 10 Torquemada 6583 M 79 L 11 Phil Nolan 6515 M 55 H 12 RogerB 6363 M 82 L 13 K_C...
by Shang-Chi
Sun Jun 22, 2014 8:56 pm
Forum: Free Spirits forum
Topic: 2014 weight loss thread
Replies: 268
Views: 25800

Re: 2014 weight loss thread

It's between 86-88, beginning to grow some muscles too. Dont want to be too light, so it's a real struggle to keep up weight contra loosing power being too light. Yes I'm almost in the zone. I did a 30 min. R24, which tells me that I'm ready to go sub @1:50 on 10K. Just have to do the r24 first. I h...
by Shang-Chi
Sun Jun 22, 2014 2:54 pm
Forum: Free Spirits forum
Topic: 2014 weight loss thread
Replies: 268
Views: 25800

Re: 2014 weight loss thread

What a weight loss, Paul. :shock: 16 kg. In 6 months. =D> =D> ^O^ =D> =D> Very impressive. And you had some pause in Feb. - Mar.!? Haven't been using this tread for some time! :oops: #-o
by Shang-Chi
Thu Jun 19, 2014 8:43 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255653

Re: Training towards a 6:20 2k

Big congrats on the 30´ SB, Mikkel :!: ^O^ Not easy to accomplish that at R24 :!: =D> Thanks, mate. And only weighing 86 kg. at the moment, and with some grass hay fever I'm pretty proud. I could have gone the distance (10K) but it began to feel pretty heavy (DF135) and I started to see 1:53-54, so...
by Shang-Chi
Thu Jun 19, 2014 6:40 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255653

Re: Training towards a 6:20 2k

Today an SB on 30 min, r24 @1:51.0. (8107m) :D

Nice records boys! :shock:
by Shang-Chi
Thu Jun 19, 2014 6:29 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377157

Re: what training have free spirits been doing today?

10K 8107+1893cd

30min. @1:51.0, r24, DF135. SB :D
by Shang-Chi
Thu Jun 19, 2014 6:21 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183358

Re: Anyone had any SEASON's bests recently?

8107m @1:51.0/30 min r24, DF135 :D , but I HD'ed on this 10K/r24(CTC) as it began to feel pretty heavy. The splits began to show 1:53-54 and I didn't want that to happen. I'll have another shot next week. :wink:
by Shang-Chi
Tue Jun 10, 2014 8:04 pm
Forum: Free Spirits forum
Topic: Happy Birthday Wolfmiester
Replies: 11
Views: 741

Re: Happy Birthday Wolfmiester

Happy birthday old timer :!: :wink:
by Shang-Chi
Sat Jun 07, 2014 9:14 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255653

Re: Training towards a 6:20 2k

It sounds like you've a race coming up Mikkel? :idea: I think I might have missed something :oops: No not at all. We just praised each other so much that I had to joke about it. :lol: Paul about me, me turning it towards Erik, and Erik about all of us! My race is always against myself. If I feel in...
by Shang-Chi
Thu Jun 05, 2014 7:48 pm
Forum: Free Spirits forum
Topic: Happy Birthday Huw Thomas
Replies: 11
Views: 944

Re: Happy Birthday Huw Thomas

Sorry did not see this before now. I hope you had a good one, mate!
by Shang-Chi
Thu Jun 05, 2014 7:40 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255653

Re: Training towards a 6:20 2k

Wow! You're really flying Mikkel!. =D> =D> =D> That sub 6:20 can't be all that far away. Actually it is Erik, whom is flying! =D> =D> =D> Great work lately! And you too Paul! =D> =D> =D> Thanks Mikkel. But don't sell yourself short. You're currently putting in some really great times, particularly ...
by Shang-Chi
Thu Jun 05, 2014 7:34 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183358

Re: Anyone had any SEASON's bests recently?

5K @1:49.5/18:14.9 r24, DF130 (training for CTC) :mrgreen: Nice 5k at 24 SPM Mikkel. =D> =D> =D> What's your normal rating for a 5k? Thanks Paul! I did 17:55.3 in Feb. which is pace 1:47.5, but that was then. I'm sure i can manage 1:46 or so. I did the 10K in pace 1:50.2 in March, which is a pretty...
by Shang-Chi
Thu Jun 05, 2014 5:13 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377157

Re: what training have free spirits been doing today?

Today: 2 x 5K, 3 min. rest

@1:49.5 r24, DF130 & @1:55.1, r28, DF 95, corrected in logbook from 1:55.2! :D
by Shang-Chi
Thu Jun 05, 2014 5:09 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183358

Re: Anyone had any SEASON's bests recently?

5K @1:49.5/18:14.9 r24, DF130 (training for CTC) :mrgreen:
by Shang-Chi
Thu Jun 05, 2014 5:04 pm
Forum: Free Spirits forum
Topic: 20MM
Replies: 9
Views: 642

Re: 20MM

Congratulations Boris, =D> =D> =D> ,...but you know... it is not about how far you row,...it is about how you row them! :wink: