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by Iain
Wed Jun 21, 2023 8:12 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Great effort Ian, just a step too far today! Still beat last times final pace 'though despite the declining rate.
by Iain
Tue Jun 20, 2023 7:44 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Did a "short" row yesterday evening for Juneteenth. Thought I would try out intended pace for the HM tomorrow (2:13). On RPE fine, but HR right up, quickly reaching 93% of max. I was 1S/500m ahead of target and rating 19 in the (modest) humid heat and may have been a little dehydrated, but...
by Iain
Mon Jun 19, 2023 2:08 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

David, that is impressive pacing, great session. I don't do this session (do 5 x 750 r3:30 instead), but I am not sure how realistic it is to maintain Pete's pacing on this. Having been able to sprint at the end doesn't mean there was anything left at the end of the 1k or indeed the 2nd 750! Anyway ...
by Iain
Sun Jun 18, 2023 2:00 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

David, good consistent 30'. Spider, as the Waterfall is supposed to be 1S slower than the 1500s I would take that as a big win! Both my 1' interval sessions were done with 1' rest. The difference was the first was at free rate the second at a strict R24. Struggling in the heat, so doing fairly grey ...
by Iain
Sun Jun 18, 2023 1:38 pm
Forum: Free Spirits forum
Topic: June's CTC Challenge:
Replies: 24
Views: 2504

Re: June's CTC Challenge:

A couple of tenths outside my 1k PB from a couple of years ago. Make of that what you will. Applying the expanded version of Paul's Law, you would have to be able to double your distance for 1.2S decrease in pace for that PB to be relatively as fast, so a better performance than your 1k PB =D> ^O^ ...
by Iain
Fri Jun 16, 2023 12:11 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

I'm not surprised, a really tough ask. I was set a workout that required 5' intervals with 1:30 at 2k pace then 3:30 at 5k pace 6 times r3'. I have tried and failed 4 times to complete this. Getting to pace wasn't the problem, it was settling back at a tough pace for nearly another 1k. Fine for the...
by Iain
Fri Jun 16, 2023 10:19 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

After a week off no time for the planned 2k, so repeated the last session but at R24: Time: Dist Rate Pace HRMax % HRMin % 01:00.0 258 24 01:56.3 162 88.0% 102 55.4% 01:00.0 259 24 01:55.8 165 89.7% 111 60.3% 01:00.0 258 24 01:56.3 169 91.8% 113 61.4% 01:00.0 257 24 01:56.7 173 94.0% 117 63.6% 01:00...
by Iain
Fri Jun 16, 2023 10:09 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Ian, good 40+M improvement. looks tough.
by Iain
Thu Jun 15, 2023 1:47 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Thanks Iain. I didn't really push to 500m pace and to be honest I can't really settle to that in 30s (in part it's the realisation that there's 19 minutes of steady state coming up that suppresses my will ....). I'm not surprised, a really tough ask. I was set a workout that required 5' intervals w...
by Iain
Thu Jun 15, 2023 10:23 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Ian continuing the great training. Never seen 500m pace in a 40' row before, although I did once do a 30' session with "all out" 30" portions, but in the event (they were at the end with 1 min at 10k pace between) They were done at 1k pace on average and got progressively slower. For ...
by Iain
Wed Jun 14, 2023 6:59 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Nicely done David, after a long day travelling for work yesterday couldn't drag myself out of my pit this morning, as in office tomorrow, next tryst with metal mistress not until Friday.
by Iain
Mon Jun 12, 2023 1:37 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Ian, rather you than me on 10S rests! Well done for getting through this.

Spider, I have always struggled with WP pace estimates, although bigger issue is at he top end of ratings. Impressive session in this weather!
by Iain
Mon Jun 12, 2023 7:51 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Colin, great improvement, you'll soon be surpassing me on the nonathlon, just hope the bonus 100 gives me some breathing room! Spider, showed how mediocre my 10x1min was, amazing to keep the neg split going when already at max. ^O^ I find these tough as a modest pace soon gets tough to neg split as ...
by Iain
Fri Jun 09, 2023 9:07 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Needed to do a session today despite poor sleep as away at weekend. Chose 10 x 1'r1', but haven't done since a month after restarting (at 2:02.4 R27 average). So picked 257M as a starting pace, cautious of creep from 10 intervals. In the event better than usual consistency reduced distance achieved,...
by Iain
Thu Jun 08, 2023 1:23 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Nice acceleration in the 2k.
by Iain
Wed Jun 07, 2023 7:20 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Oh to row nearly so fast and you call that cautious? ^O^

Notched up a CBA today after a late night celebrating the end of daughters finals :oops:
by Iain
Tue Jun 06, 2023 2:56 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Well done David on what is my least favourite PP session. looks like you could do a low 6:40's 2k already!
by Iain
Tue Jun 06, 2023 8:50 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Ian, love the way you have offset the HR graphs to make the recent one look lower :lol: had me fooled initially. Well done at holding HR at the same pace as last time. Lesley, I think that Ian's view is a bit optimistic (the same pace as the 1250?). Difficult to assess without ratings as shorter int...
by Iain
Mon Jun 05, 2023 4:10 pm
Forum: The Sanctuary
Topic: Beeing a free spirit. Beeing free. Beeing fit.
Replies: 12
Views: 2025

Re: Beeing a free spirit. Beeing free. Beeing fit.

Strange, from the title I assumed that this was something connected to Ian Bee, perhaps what could possibly drive someone to do multiple HMs without even the encouragement of the Crazy Bear Challenge! Not to denigrate it, I admire it, I just know that unless HMs get a lot more pleasant I couldn't fa...
by Iain
Mon Jun 05, 2023 2:40 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Jon, big improvement on the 3 x 10' that I assume had significantly more rest (from rest metres) and a lower HR too. Good to see you coming back into fitness.
by Iain
Mon Jun 05, 2023 1:09 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377073

Re: what training have free spirits been doing today?

Ian, that looks much harder than last time, gives me some hope that you are human despite being able to churn out all those HMs! :lol: Well done at completing it at a consistently faster pace than before. Spider, a long session for a Monday morning, I decided to have a lie in as sore from the low ra...
by Iain
Sun Jun 04, 2023 6:21 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

John, Pete is not a fan of UT2 as he tries to get his rows done in an hour and UT2 should be >45' (excl. c/d & any w/up) and is ideally an hour or more. Also, UT2 isn't really appropriate if we have not rowed the day before. As for pace, he doesn't use an HRM. The important thing is that you are...
by Iain
Fri Jun 02, 2023 2:34 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459145

Re: The Pete Plan etc

Great to see you David. That is an impressive pace to start out at. The original plan suggested starting at a pace you could do the session at without rests, although many start a bit quicker and so reach their limits more quickly.

- Iain
by Iain
Fri Jun 02, 2023 1:36 pm
Forum: Free Spirits forum
Topic: WELCOME to New Members
Replies: 2602
Views: 300205

Re: WELCOME to New Members

Welcome back Tina.
by Iain
Fri Jun 02, 2023 8:25 am
Forum: Free Spirits forum
Topic: What are your priorities for 2023/4 Season
Replies: 11
Views: 2026

Re: What are your priorities for 2023/4 Season

any time I put in (being a very very light HWT) is a bit of a nonsense. Nonathlon scores and comparisons can be demotivating. You are still very fit when compared with other people your age, you are just comparing yourself to people who are super fit including yourself from a few years back. I had ...